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It is normal to relax and have fun at dinner and bedtime. Plus, if you play your cards right, there may be a chance to promote reduced inflammation levels and protect your long-term health.
According toThomas Bradley Raper, MD,, a critical care and sleep medicine specialist at Texas Health Presbyterian Hospital Dallas, “Inflammation can be affected by many factors.” “Things we can control are diet, exercise, and the mindset that we will make good choices with food and activity levels to maintain a healthy weight.”
And in the evening, you can think about all those matters.
Here are eight well-supported evening routines to reduce inflammation (see also these morning routines to reduce inflammation).
1. Fill Half Your Dinner Plate With Vegetables
A simple rule that can help you eat vegetables every day is to dedicate half of your plate to them (the Centers for Disease Control and Prevention recommends 2 to 3 cups for people). This is important because according to a May 2022 Nutrient Research study, eating more vegetables is linked to lower blood levels of inflammatory markers.
Lean proteins like whole grains, beans, fish or chicken and healthy fats like avocado or olive oil should be used to balance the opposite half of your plate.
Dr. Repper notes that Mediterranean-style diets have shown improvements in pre-existing inflammation levels that are high in these choices.
2. Take a Post-Dinner Walk
Take a walk outside after dinner. In general, regular exercise reduces the risk of disease and helps reduce inflammation; There are other benefits of moving after a meal.
“Walking after dinner can help stabilize blood sugar, which can reduce inflammation,” Dr. According to the rapper.
According to the Physical Activity Guidelines for Americans, it’s a good idea to try for 30 minutes of moderate physical activity most days of the week. However, a February 2022 review in Sports Medicine found that a quick walk around the block for two to five minutes can have a positive effect on blood sugar.
3. Reconnect With a Loved One or Friend
Call someone you haven’t spoken to in a while or ask someone to come along on your trip. According to a review published in September 2018 in the International Journal of Psychophysiology, strong social relationships make it easier to manage stress.
It can be helpful in reducing inflammation. “High levels of the stress hormone cortisol are associated with chronic stress,” Dr. says the rapper. “Anything to reduce stress will improve cortisol and therefore improve the inflammatory response.”
4. Watch Something Funny
Laughter can reduce stress and induce relaxation.
In research published in Scientific Reports in March 2021, individuals who watched a comedy film during a demanding activity had lower salivary cortisol levels than those who watched a neutral film. Anyone ready for a comedy special on Netflix?
5. Snack on Some Popcorn, Then Close Up the Kitchen
Most people tend to indulge in large amounts of fatty, sweet or salty snacks to get them going at night. (Hey, ice cream and chips!) The point is that eating lots of processed foods can cause blood sugar to spike and increase inflammation.
Additionally, eating two to three hours before bedtime is not recommended because it causes inflammation and can disrupt the body’s sleep-wake cycle, according to David Cutler, MD, a family medicine specialist at Providence St. John’s Health Center in Santa Monica, California.
If you’re in the mood, try air-popped popcorn (and check out these tips to keep the flavor intact). It’s a whole grain (really!), which, according to a January 2022 review of Nutrients, has been shown to lower blood levels of inflammatory indicators.
Enjoy it a few hours before bed and then remind yourself to turn on the kitchen lights and wait for breakfast.
6. Charge Your Phone Outside Your Bedroom
If you bring your phone into your room, you’re more likely to be browsing long after bed. In addition, Dr. Cutler notes that exposure to blue light from your phone hours before bed can also cause inflammation and disrupt your sleep-wake cycle, as can eating late at night.
Your Move: Before heading to your hotel in the evening, park your gadget at a designated charging station. This means that if it’s not on your nightstand, you won’t be able to reach for it the moment you wake up in the morning.
7. Do a Quiet Activity
Dr. According to Cutler, engaging in stress-relieving activities like journaling, deep breathing, stretching, and meditation not only combats stress but also helps your body relax at night, making it easier for you to fall asleep.
Try to do the same thing every night. According to Johns Hopkins Medicine, your body will begin to associate sleep preparation after a few weeks, which will help you fall asleep even more quickly.
8. Go to Bed on Time
Of course, you can go in five or six hours. However, the Mayo Clinic states that to feel your best now and in the future, you need to get seven or more hours of sleep.
“Sleep is a critical process that allows the body to rest, recover and repair itself,” Dr. Cutler explains. “When we don’t get enough sleep, it can trigger a cascade of physiological changes that can lead to inflammation.”
Set a bedtime that will enable you to get the Zzz’s you need, then stick to it.
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