How Diet Can Impact Inflammation and Aging
Antioxidant-Rich Foods to Reduce Inflammation
Incorporating antioxidant-rich foods such as coffee, beans, whole grains, fish, and nuts into your diet can help reduce inflammation. Additionally, engaging in regular physical activity is crucial for combating inflammation and promoting overall wellness.
The Science Behind the Anti-Inflammatory Effects of Coffee
A recent study published in the “Journal of Agriculture and Food Chemistry” revealed that adding milk to black coffee can enhance its anti-inflammatory properties. The combination of polyphenols in coffee and amino acids in milk creates a synergistic effect that aids in fighting inflammation. It is important to note that the benefits are derived from black coffee without added sugar or cream.
Understanding Vascular Inflammation and Prevention
Vascular inflammation, which often lacks noticeable symptoms, poses a significant health risk. Foods such as beans, soybeans, black beans, and tofu can play a key role in preventing and alleviating vascular disease by reducing cholesterol levels and mitigating inflammation within the blood vessels.
Optimizing Diet for Inflammation Prevention
In addition to antioxidant-rich foods, incorporating whole grains like brown rice and barley, omega-3 rich fish such as mackerel, and snacks like apples and nuts into your diet can help control cholesterol levels and neutral fat. However, it is essential to consume nuts in moderation to avoid unwanted weight gain.
The Vital Role of Physical Activity
While a balanced diet is crucial, engaging in regular physical activity is equally important in preventing inflammation and promoting overall health. Even simple activities like walking for 30 minutes after a meal or taking the stairs at work can significantly reduce inflammation levels and mitigate the risks associated with a sedentary lifestyle.
By focusing on a diet that includes antioxidant-rich foods and prioritizing physical activity, individuals can proactively combat inflammation and its associated health risks, ultimately promoting longevity and overall well-being.
Coffee, beans, whole grains, fish, nuts, etc… Help prevent inflammation, physical activity is also important
Entered 2023.11.17 15:10 Views 1,266 Entered 2023.11.17 15:10 Modified 2023.11.17 14:05 Opinion 1,266 It was found that adding milk to black coffee increases the anti-inflammatory effect. The antioxidants in coffee and the proteins in milk create a synergistic effect. [사진=게티이미지뱅크]
Skin inflammation is painful, so treatment is urgent. However, invisible inflammation has no symptoms in the early stages and is easy to ignore. There is a risk of it degenerating into a serious illness such as cancer. Aging is also associated with inflammation. Although it is not possible to prevent all inflammation, it can be reduced by being careful with your lifestyle habits.
The antioxidant effect of coffee… Helps in weight loss and prevents inflammation
An interesting paper was recently published in the international journal “Journal of Agriculture and Food Chemistry.” Research has shown that adding milk to black coffee helps prevent inflammation. Polyphenol, an antioxidant found in coffee, combines with amino acids (proteins) in milk to increase the ability to fight inflammation. Coffee refers to black coffee without any added sugar or cream.
The anti-inflammatory effects of coffee are already known. Papers are constantly coming out showing that it can reduce the risk of diseases such as Parkinson’s disease and liver cancer, where inflammation worsens and causes damage to cells and tissue. The key to coffee is the antioxidants found in the coffee tree, just like fruit and vegetables which are good for the body. There are side effects, such as drinking too much caffeine, but if you drink 2 to 3 cups a day, you can see the antioxidant effect that reduces oxidation (aging damage) in the body.
Consuming an appropriate amount of caffeine in black coffee helps improve concentration. This is related to why athletes drink coffee immediately before competition. Coffee consumed after a meal stimulates metabolism, aids digestion, and contributes to weight loss. Chlorogenic acid contained in coffee beans is a key ingredient. Coffee is still a controversial food, but it has health benefits if consumed in appropriate amounts according to the individual’s physical condition.
A slowly developing and life-threatening inflammation of blood vessels… We need to nip hyperlipidemia in the bud
One of the representative types of inflammation without symptoms is vasculitis. In some cases, a myocardial infarction or stroke that causes pain (cerebral haemorrhage) only occurs when the condition worsens into hospital. The first stage of this vascular disease is hyperlipidemia (dyslipidemia). This happens when three items, including total cholesterol, ‘bad’ cholesterol (LDL), and triglycerides in the blood, are high or low in ‘good’ cholesterol (HDL). According to the standards of the Korea Disease Control and Prevention Agency, if there is an abnormality in any of the four items, it is classified as dyslipidemia.
Beans are common here… Why don’t you eat them?
Beans are good foods for preventing and alleviating vascular disease. It also includes yellow beans (soybeans), black beans, bean sprouts, and tofu. According to the National Academy of Agricultural Sciences-National Cancer Information Center, proteins, lipids, and isoflavones in soybeans. Phytic acid reduces cholesterol in the blood. The Korea Disease Control and Prevention Agency’s vascular disease prevention guidelines also recommend consuming an appropriate amount of legumes. Soybean foods are common around us, so eating them regularly can help prevent inflammation of the blood vessels.
whole grains such as brown rice, barley, and oats, fish… Apples and nuts as a snack
Foods that are good for controlling neutral fat and cholesterol in the body include whole grains such as brown rice, barley, and oats, blue-backed fish such as mackerel, apples and nuts. This is a method of eating fish regularly with mixed grain rice and eating apples and nuts in appropriate amounts as snacks. Apple’s dietary fiber (pectin) slowly absorbs glucose (carbohydrates) and reduces blood cholesterol. However, eating too many nuts such as walnuts, peanuts and almonds can cause weight gain.
Get up and move, okay? Risk of irritation if you sit for a long time
If you eat only healthy foods and do not participate in physical activity, the effect will not be great. Regular physical activity improves energy metabolism, blood sugar control, increases immunity, reduces inflammation, and helps prevent cancer. You don’t need to feel pressured to exercise. Walking for 30 minutes to an hour after a meal, or even taking the stairs briefly at work for office workers, can reduce inflammation levels. The worst thing is sitting all day with a full stomach.
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