Good Lifestyle

Our bodies have such a dysfunctional and uncomplicated relationship withinflammation. Of course, we love it when inflammation - the natural process by which red blood cells and the immune system react to protect the body - go to work to keep us healthy and repairing damaged tissues. But we hate it when it gets too good, and drags in the body much longer than necessary. Called chronic inflammation, it is when your immune system can finish in such a way as to attack perfectly healthy tissues and non-confounded cells.

In the short term, inflammation can result in fever, chills, joint pain and headaches. On longer periods, the prospects areeven worse. Chronic inflammation is linked to many conditions, including cancer, arthritis, heart disease, diabetes and dementia.

Chronic inflammation comes from many sources: Autoimmune disorders, genetics and constant stress, just to name a few. In addition, lifestyle choices such as sedentary behavior, poor habits (generally involving nicotine) and unhealthy food choices can also contribute to chronic inflammation.

Unfortunately, chronic inflammation is inexorable as we get older. "Many mechanisms are likely to contribute to age-related inflammation. As with all other physiological systems, there is a significant drop in immune function with aging that promotes inflammation", reads a report published in the journal. scientistAging and disease.

Fortunately, research published inBrain, behavior and immunity Discovered a refreshing way to help fight chronic inflammation: go for a 20-minute walk.

Researchers at the University of California, San Diego report that, only 20 minutes devoted to moderate exercise such as walking is sufficient to activate the immune system and produce an anti-inflammatory cell response.

After a single walking session, participants' blood samples showed lower levels of TNF (a protein involved in inflammation) compared to samples collected before walking.

"Our study discovered a session of approximately 20 minutes of moderate rolling carpet exercise resulted in a 5% decrease in the number of stimulated immune cells producing TNF," explained the author of Graduate Studies Suzi Hong, pH .D., The Department of Psychiatry and the Department of Family Medicine and Public Health at UC San Diego School of Medicine. "Knowing what defines the mechanisms for regulating inflammatory proteins in motion can help develop new therapies for the overwhelming number of individuals with chronic inflammatory conditions, including nearly 25 million Americans with autoimmune diseases."

Even better, study authors point out that you do not even need to take advantage of these anti-inflammatory cell benefits. "Our study shows a workout should not necessarily be intense to have anti-inflammatory effects," says Dr. Hong. "Twenty minutes at half an hour of moderate exercise, including fast walking, seems to be sufficient."

For even more exercises associated with the reduction of inflammation, read it because we have compiled them all here. And for more reasons, you should walk more, do not missSecrets to get to a lean body after 40 years, say experts.

Are you tired of putting one foot in front of the other? Try to blame your old bike. Cycling has been demonstrated that it was very effective to combat inflammation, as evidenced by this study published in the scientific journal.Medication. After three months spent cycling for 20 minutes three times a week, participants showed a significant improvement in their inflammatory protein levels. And more about the benefits of cycling,read how it can add years to your life.

Yoga is a well-known stress bust. Well, stress and inflammation go hand in hand. Take a yoga diet can make a good world for yourMental Health,flexibility,and global physical health, but this can also help reduce levels of inflammation. This study, published inOxidative Medicine and Cell LongevityThree-month reports of yoga five weekly times have resulted in both levels of inflammation and a decrease in cortisol. And for more fitness news, you can use, read on the surpriseSide effect to lift weight only 2 days a week.

If you do not mind moving, this can be a fun way to fight against inflammationand Beat stress. Search published inInflammation mediatorsIt concludes that a moderate intensity dance program has reduced the levels of TNF, the study authors indicating that "the formation of dance is a non-pharmacological strategy to reduce inflammation".

Swimming is a great way to get in some aerobic exercise and relieve stress , like walking or cycling, Without placing additional pressure on the joints and bones. This is particularly useful to A point of view of inflammation , because the painful polyarthritis of the joints is synonymous with inflammation. And for more ways to be healthier every day, see here to learn What works for only 20 minutes made to your body, according to science .