Six simple methods will help to quickly reduce inflammation in the body

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Chronic inflammation occurs, when the immune system is under constant attack. In this case, cells and tissues begin to be damaged, and over time, many health problems can arise, including obesity, diabetes, cancer, heart disease and depression.

Nutritionists have named several simple methods to help cope with the problem .

Exclude products with a high degree of processing

Such products contain a lot of sodium, preservatives and other additives that have a negative effect on health, said nutritionist Rachel Dickman. She advised to exclude bacon, hot dogs, sausages and meat delicacies from the diet. All of them increase the risk of developing colon cancer and are considered a group 1 carcinogen by the WHO, Dikman explained. “In addition, limit the amount of artificial sweeteners, including aspartame, saccharin and sucralose, which are associated with inflammation and the development of diabetes and obesity,” the doctor added.

More salmon

Fatty fish like salmon are rich in omega-3s and are well-known for their ability to reduce inflammation, says nutritionist Arika Hoscheit of Paloma Health. “The high content of anti-inflammatory PUFAs (polyunsaturated fatty acids) in fish allows you to maintain health, including reducing the risk of heart disease and intestinal diseases,” she explained.

Berries< /h2>

Blackberries, raspberries and other berries are rich in anti-inflammatory compounds called anthocyanins, which are well known for their disease-fighting abilities, Hoscheit said.

Cut out alcohol

Excessive alcohol consumption can increase inflammation. Research has shown that the more alcoholic beverages a person drinks, the higher his level of C-reactive protein. “People who drink too much alcohol can experience leaky gut syndrome, in which bacterial toxins leak from the colon into the bloodstream and cause a lot of inflammation,” says Swedish nutritionist Marie Salbuvik.

Plant foods

In addition, beans, legumes, vegetables, fruits, whole grains, nuts and seeds should also be included in the diet. These foods are rich in fiber and antioxidants, which are key components of an anti-inflammatory diet, Dickman said. “Fiber helps stabilize blood sugar, lowers cholesterol, improves gut microbiome, optimizes digestion, helps eliminate toxins and maintain a healthy weight. Antioxidants protect against inflammatory free radicals,” she added.

20-minute walk

“Regular physical activity helps reduce visceral fat in the body, which also provokes inflammation,” added Dickman. In addition, exercise increases the production of certain anti-inflammatory proteins in the body and helps cells process sugar. And research has shown that just 20 minutes of moderate exercise a day is enough to suppress markers of inflammation.