Inflammation is a sign that something is wrong with our body. It is also an effort to fight toxic substances invaded from the outside and restore damaged body tissues. What happens when this inflammation persists and becomes chronic? Blood vessels are damaged and blocked, which can lead to serious vascular diseases such as heart disease (angina-myocardial infarction) and stroke (cerebral hemorrhage-cerebral infarction). Are there any lifestyle habits to prevent inflammation in advance and reduce after-effects?
◆ Vitamin D deficiency is directly linked to chronic inflammation
In a recent issue of the International Journal of Epidemiology, a paper was published that chronic inflammation is directly related to vitamin D deficiency. This is the result of a large-scale study conducted on about 500,000 people (37-73 years of age) for the purpose of preventing and treating middle-aged and geriatric diseases.
The results showed that the inflammatory marker protein (CRP), which is released into the blood when the body is damaged, is directly related to vitamin D deficiency. CRP levels can be used to assess a patient’s inflammatory response. This means that maintaining adequate levels of vitamin D in the body may reduce the risk and reduce the severity of chronic inflammation-related diseases such as heart disease and vascular disease such as stroke, diabetes, and autoimmune diseases.
◆ How to absorb vitamin D to prevent inflammation?
As sunscreens have become commonplace in recent years, they are disrupting the synthesis of vitamin D through sunlight. Sunlight plays an essential role in vitamin D absorption. Foods such as salmon, tuna, mackerel, and eggs also help, but are less effective. It is best to avoid strong UV rays and expose your skin to sunlight for 20 to 30 minutes in the morning. You can also consider taking a vitamin D supplement by consulting your doctor-pharmacist.
◆ What foods are rich in antioxidants that reduce oxidation (damage) in the body?
Antioxidants also reduce inflammation. It is the power to fight ‘oxidation’ that promotes damage and aging of the body. The lycopene component in tomatoes has an excellent antioxidant effect. Prostate cancer prevention was confirmed because of the antioxidant lycopene. Tomatoes are best eaten cooked because more lycopene is released when heated. The yellow turmeric used in curry is also helpful. Contains curcumin, which has anti-inflammatory properties. To enhance the effect of turmeric, it is better to use turmeric itself rather than curry with meat.
◆ Onion-garlic anti-inflammatory effect
Allicin in garlic and onion helps the body heal inflammation and wounds. It prevents blood platelets from clotting and dissolves dietary fiber in blood vessels, reducing the risk of blood clots. It blocks the possibility of progressing to heart disease and stroke. Onion has the effect of lowering blood pressure by preventing the hardening of blood vessels. This is because quercetin inhibits the accumulation of fat and cholesterol in the blood vessels.
◆ Natural food, frequently moving the body
The healthiest and safest foods are natural. It is well known that foods that have been processed through factories are bad. Even if you can’t cut it off with a single knife, you need to make an effort to reduce it gradually. Eating enough vegetables and fruits that are rich in antioxidants and dietary fiber is a great help. Not moving your body after a meal raises your blood sugar and increases your risk of inflammation. Let’s get into the habit of moving after eating.
Reporter Kim Yong-eok [email protected]
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