Inflammation is how our body reacts to illness or injury. It can show up in different forms, and it’s mainly classified into two types: acute and chronic. Acute inflammation is temporary and helps protect us when faced with harm. In contrast, chronic inflammation sticks around even when we’re not in danger, sometimes causing more harm than good.
On March 8, Dr. Vassily Eliopoulos, a longevity expert and Cornell University MD, shared some practical ways to help manage this unwanted inflammation. Here are five daily habits he recommends to keep our bodies balanced.
1. Morning Movement
Try a brisk walk or gentle stretches for just 10 to 20 minutes right after you wake up. This simple habit can:
- Lower cortisol levels
- Stabilize blood sugar
- Reduce inflammation
Doing this outside in the sun can also help set your body’s natural clock.
2. Gentle Fasting
You don’t need to fast aggressively to see health benefits. Just allowing your body to rest from food for 7 to 12 hours can:
- Decrease oxidative stress
- Boost insulin sensitivity
- Kickstart natural cell cleanup
A great way to start is by not eating three hours before bedtime.
3. Controlled Cold or Heat Stress
Dr. Vass suggests exposing yourself to cold or heat three to five times a week. This could include contrast showers or using an infrared sauna. Such stressors can:
- Lower CRP levels
- Enhance energy production in cells
- Decrease chronic inflammation
This isn’t only about detox; it’s about recovery.
4. Prioritize Deep Sleep
Good sleep is crucial for recovery. Dr. Vass emphasizes that our immune system does most of its anti-inflammatory work while we snooze. Deep sleep especially between 10 PM and 2 AM is key. Without it, we may see higher inflammatory markers and slower recovery.
5. Calm the Nervous System
It’s essential to help calm your nervous system daily. When our body is at ease, it’s less likely to react unnecessarily. Stressful states can lead to chronic inflammation. Dr. Vass recommends taking five to ten minutes each day for:
- Breathwork
- Spending time in nature
- Practicing gratitude
- Finding stillness
Adopting these habits can significantly help reduce unwanted inflammation and improve overall well-being. Remember, small daily changes can lead to big health benefits over time.
Please consult a healthcare provider regarding any medical concerns.
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inflammation,acute inflammation,chronic inflammation,health benefits,immune system
