I wonder if anyone has ever pondered this question - why do people get sick?
A report published in The Lancet Oncology shows that among the 12.7 million new cancer patients each year, nearly one sixth are caused by inflammation resulting from infections with viruses, bacteria, parasites, etc.
In 1970, at an inflammation discussion meeting held in Brook Lodge, Lewis Thomas, the father of modern immunology and experimental pathology, made a brilliant speech: "Inflammation is not merely a defense mechanism of the body; it can also cause diseases in itself. When inflammation occurs, various defense mechanisms may come into conflict with each other, resulting in consequences that are often more damage to the host than elimination of the invaders.
This is a biological accident, just like a series of vehicles such as ambulances, fire engines, and police cars colliding together on a bridge..."
In simple terms, many major and minor health problems in the body are related to inflammation.
01. What is inflammation
Inflammation is a way for the human body to respond to harmful stimuli, manifesting as redness, swelling, heat, pain and dysfunction. Inflammation is classified into acute inflammation and chronic inflammation.
Acute inflammation may present as a high fever, which is aggressive and requires our serious attention.
And chronic inflammation actually occurs in many cases where the body is sending out various signals, such as inflammation in the body, to tell itself that it's not feeling well, to stop and take a look, and take care of its own body.
For instance, there could be persistent fatigue, unexplained changes in weight, low mood, frequent colds, itchy skin, and so on. All these symptoms indicate that chronic inflammation in our bodies has begun to become active. Ignoring this situation is like slowly boiling a frog in warm water - it won't be noticed until it's too late.
As the saying goes, "If a small hole is not repaired, a big one will cause trouble." At this point, we need to take some measures to reduce the chronic inflammation in the body and avoid getting old, overweight and tired.
02. Adjust diet
In the face of inflammation, everyone is equal.
Whether you are a powerful business tycoon or a person living a comfortable life at home, you may all be vulnerable to inflammation.
When dealing with inflammation, the first step is to change our eating habits and pay attention to a balanced diet.
The "211 Plate Method" is recommended:
one half of the plate should be fresh vegetables, one fourth should be high-quality protein, and one fourth should be staple food.
Try to stay away from sugar and oil. Eat less red meat and processed foods.
Reduce the frequency of eating out. If you can cook, try to cook and eat by yourself. Why must you drink the first cup of autumn milk tea? The first cup of autumn boiled water seems just as good to me.
Actually, you can also be bold and uninstall all the various food delivery apps on your phone.
No matter how fierce the food delivery battle is, I will remain steadfast and quietly cook various delicious dishes in the kitchen.
Disease enters the body through the mouth. Only when one's diet is reasonable and healthy can the occurrence of chronic inflammation be effectively prevented.
03. Ample sleep
In the workplace, working overtime has become the norm. After work, the mobile phone comes out again, with various short videos and short dramas bombarding us one after another. Before you know it, the clock has already passed 12 o'clock.
The day after staying up late, most people will feel listless.
If one lacks sleep or has poor sleep quality, they will also feel tired and suffer from "brain fog".
Adequate sleep is essential for improving brain function. Ensuring 7-8 hours of sleep each day and improving sleep quality can help people remove the waste toxins in the brain and maintain the highest cognitive ability.
04. Jogging
And finally, today's big move - jogging.
Modern life has given rise to many "lazybones":
Whenever possible, one will never sit when lying down, nor stand when sitting; whenever going out, one will take a taxi; when going upstairs, one will use the elevator; and for communication with friends, one also relies more on the internet and social platforms...
The British Daily Mail once reported that a survey of nearly 10,000 people showed that 86% of them had health problems that wouldn't occur until they were four years older than their actual age.
The main culprit for this result was the lack of exercise and excessive obesity caused by laziness.
Regular physical exercise, such as jogging 3-4 times a week for 40-60 minutes each time, can control weight, enhance the function of the heart, and effectively reduce chronic inflammation.
At the same time, the happy factors such as dopamine, endorphins, and serotonin secreted during jogging can also help us control our emotions, improve our sleep quality, and further reduce chronic inflammation.
In 2025, I wish everyone could engage in healthy jogging, remain energetic and vigorous, and stay away from chronic inflammation - aging, obesity, and fatigue.
