Modern life can be exhausting, and those sandwiched between caring for both older and younger family members feel it even more. According to clinical experts, 80-90 percent of patients exhibit some level of fatigue. This is often due to chronic inflammation in the body. Let’s explore five methods to address inflammatory conditions and alleviate physical and mental exhaustion.
Understanding and addressing chronic inflammation
1. Opt for high energy, not high calories
Persistent tiredness, not cured by sleep or rest, can be combated with real food. When the body is in a state of chronic inflammation, it often feels extremely fatigued. Harvard Medical School recommends anti-inflammatory foods, including tomatoes, blueberries, citrus fruits, cherries, almonds, walnuts, olive oil, spinach, kale, and other green vegetables.
Harvard nutrition experts also warn against inflammation-promoting items such as French fries, sodas, refined starches, and processed meats like lunch meat, ham, and bacon. Processed meats are also categorized as “risk foods” to be consumed minimally. Adopting a plant-based diet can inadvertently avoid many dangers. Eating more vegetables and less meat, or even embracing vegetarianism, not only shows love for the Earth’s sustainable food resources, but also benefits your own health.
2. Try dynamic relaxation; move more when sore
Engaging in low-intensity dynamic activities, such as stretching, low-resistance cycling, or simply walking, can be highly beneficial in preventing chronic inflammation. Movement promotes circulation and elimination of waste products, more so than lying immobile when tired. Many complain of back pain due to prolonged sitting. Walking outdoors, especially in forests, can refresh not only the body, but also the mind.
3. Understand networking
If you were taught to strive for success, you might overwork yourself in your career. Networking by attending events and handing out business cards can be draining. Instead, think about what you can offer to others. You could provide a service to one, share your talents with another, or simply offer a warm smile. Teach your knowledge and experience to others. Without making an effort, you will naturally form positive connections, which is the true essence of networking.
4. Love and care for others, and feel better yourself
Embrace and shake hands with others with genuine affection to release the happiness hormone oxytocin. Interacting with others out of self-interest releases the stress hormone cortisol. While cortisol provides temporary energy and focus in a crisis, excessive amounts can harm your health and accelerate aging. Choose the healthier path for a better outcome. Your destiny is not predetermined; it’s a choice you make.
5. If you drink alcohol, remember to hydrate
If you drink alcohol, make sure to keep hydrated by drinking extra water. Alcohol is a diuretic and disrupts your body’s fluid balance. For each glass of alcohol, drink an equivalent amount of water to prevent dehydration. Keep a water cup ready at all times to maintain internal hydration.
In conclusion, navigating the complexities of modern life, especially for those juggling multiple responsibilities, can often lead to chronic fatigue and chronic inflammation. However, by embracing these five practical methods, you can significantly enhance your physical and mental well-being. These strategies not only help in combating the adverse effects of chronic inflammation, but also pave the way for a more balanced, healthier, and fulfilling lifestyle. Remember, the journey to wellness begins with small, consistent steps toward nurturing both your body and mind.
Translated by cecilia
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