Chronic inflammatory disease accounts for 60% of deaths worldwide. In the U.S., they affect more than 125 million folks -- and around half have more than one chronic inflammatory condition. In 2014, the Rand Corporation found that 12% of adults had five or more chronic conditions! That can happen when obesity (which affects around 43% of U.S. adults) fuels multiple health problems from dementia to diabetes, kidney and heart disease and osteoporosis. We think it's essential to quell the flames -- and we know you can do it!
1. The most important step is managing stress. Why? Because stress turns on genes that create inflammatory proteins and release hormones that stimulate inflammatory cytokines. When cytokines persist, damage to your cardiovascular system, kidney, skeletal, liver, metabolic, brain functions and your microbiome usually occurs. Having a posse, a purpose, and making smart lifestyle choices (see below) can dispel stress.
2. Adopt an anti-inflammatory diet -- plant-based with no highly processed foods, red meats or added sugars. Check out Dr. Roizen's guide to healthy eating, "What to Eat When."
3. Get moderately vigorous physical activity -- 150 minutes a week or more, plus strength-building workouts twice weekly.
4. Adopt a sleep routine that includes seven to eight hours of sleep nightly.
5. Don't smoke anything and limit -- or eliminate -- alcohol consumption. Check out Dr. Oz's iHerb.com blog on "The Pros and Cons of Alcohol Consumption."
6. Manage your weight and reduce inflammatory belly fat -- with all the wonderful techniques above! Now you are on your way to a longer, healthier life.
Dr. Mike Roizen is the founder of longevityplaybook.com, and Dr. Mehmet Oz is global advisor to iHerb.com, the world's leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively. Together they have written 11 New York Times bestsellers (four No. 1's).
King Features Syndicate