January 2024

2024-01-08 15:26:00

Amal Allam wrote Monday, January 8, 2024 05:26 PM

Research suggests that chronic inflammation is one of the main drivers of aging and many of the diseases that accompany it. While we all suffer from some inflammation somewhere, increasingly so as we age, keeping levels as low as possible will pay dividends.

Reducing it can slow your biological clock, allowing you to live a longer, healthier life, with a lower risk of heart disease, diabetes, arthritis, and dementia. As long as you’re not frail, sick, or elderly, it may be helpful to lower your thermostat a few degrees.

Recommendations of anti-aging scientists to prolong life and prevent aging..

Use dental floss twice a day.

decrease Brushing your teeth Flossing regularly reduces the chance of developing gingivitis, which is inflammation of the gums caused by the buildup of plaque between your teeth – which not only increases your chance of losing your teeth, but is also linked to chronic inflammation elsewhere, because bacteria in the mouth can travel in the bloodstream to Other parts of the body, even to the brain.

A study conducted by the University of Birmingham in 2021 found that having advanced gum disease increases the risk of mental ill health by 37%, heart disease by 18%, and type 2 diabetes by 26%, and researchers are working on different options to combat gingivitis, and thus chronic inflammation. Use dental floss first, then use the brush. The floss removes plaque, which brushing the teeth then removes.

Set an alarm to get up to remind you to take a brisk walk.

One of the best ways to reduce inflammation is to sit less (perhaps set an alarm to remind you to get up and walk around at least once every hour) and become more active.

A 2017 study by the University of California found that a single session of brisk or moderate walking was enough to make a difference. Researchers took blood samples from 47 volunteers before and following walking briskly on a treadmill for 20 minutes.

This was enough to reduce levels of a pro-inflammatory chemical called TNF, which plays an important role in your immune defenses, but can also lead to chronic inflammation.

Follow a diet rich in fish, nuts and fruits.

The Mediterranean diet, rich in oily fish, nuts, olive oil, fruits, vegetables and legumes, is known to be anti-inflammatory.

Why? Many of the benefits appear to come from its effect on gut bacteria. In a 2020 study published in the journal Gut, researchers asked more than 600 people (age 65 and older) to stick to their normal diet or try a Mediterranean-style diet.

After a year, the people who changed their diet not only showed signs of improved brain function, such as improved memory, but they had more “good” bacteria in their gut, the kind that produces anti-inflammatory chemicals, called short-chain fatty acids. , which has been linked to a lower risk of cancer and heart disease.

Another recent study, published in the journal Neuroscience last year, found that people who followed the so-called MIND diet (which is similar to the Mediterranean diet, but with a greater emphasis on eating berries and green leafy vegetables, such as spinach and kale, had brains that appeared to be smaller 12 years of those who didn’t.

We don’t know exactly why, but components of the MIND Diet (like omega-3 fatty acids, antioxidants, and polyphenols) may reduce inflammation in the brain, so add another portion of vegetables to your meals and some berries to your yogurt.

Set the air conditioner to a low temperature

Enjoy less cold in your home..

Staying cool in our house at a fairly cool 15°C not only saves money, but there is evidence that keeping the room temperature lower makes your body produce more brown fat. Unlike natural fat, brown fat burns. Lots of calories (to keep you warm) and produces a chemical called marcin-2 which helps reduce chronic inflammation. As long as you’re not weak, sick or elderly, it may be helpful to lower your thermostat a few degrees.

Use dental floss

Limit meal times.

Cutting calories leads to a longer, healthier life – or so studies show – and one way to achieve this is to reduce chronic inflammation. This was the conclusion reached by an American study published in the journal “Aging” in 2016, and in this study.

The good news is that researchers don’t think you need to go that far to enjoy the benefits. A recent study showed that intermittent fasting reduces levels of pro-inflammatory cells called monocytes in the blood.

Stay away from stress…

Short periods of stress can be managed, but chronic stress leads to high levels of inflammation. Some of the best ways to reduce chronic stress include getting more active and eating a healthy diet, but beyond that I recommend practicing slow, deep breathing, which slows your heart rate and makes you feel better. With calm.

There are many different ways you can do this, but my favorite breathing exercise is 4:2:4, I inhale through my nose for a count of four, hold my breath for a count of two, then exhale through my mouth for a count of four, a few minutes Enough to reduce my stress levels and get me to sleep, if I wake up in the middle of the night.

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