Adherence
Regular aerobic exercise (specifically cardio) downregulates systemic inflammation (CRP, IL-6, TNF-alpha) and improves wound healing in trauma survivors and older adults.
Engage in regular aerobic exercise, such as walking, for 30-45 minutes, 3-5 times a week. Keep the intensity moderate (60-80% of max heart rate). If you are a trauma survivor, start very slowly to avoid triggering distress or PTSD symptoms. Consistency is key to lowering inflammation and improving health.
Exercise is another intervention with stress-lowering capabilities... Over a longer period of time, however, especially in people with chronically elevated proinflammatory cytokines, exercise lowers inflammation... Participants in the cardio condition had significant reductions in C-reactive protein, IL-6, and IL-18.
Why this rating
The paper cites multiple clinical trials and studies, though it is a review.
Source
Psychological trauma and physical health: A psychoneuroimmunology approach to etiology of negative health effects and possible interventions.
Kathleen Kendall–Tackett · Psychological Trauma Theory Research Practice and Policy · 2009
DOI 10.1037/a0015128
More from this paper
- Supplementation with long-chain omega-3 fatty acids (EPA/DHA) downregulates the inflammatory stress response, reducing proinflammatory cytokines and norepinephrine levels in trauma survivors.Good
- Treating sleep disorders (insomnia, sleep apnea, nightmares) in trauma survivors reduces systemic inflammation and improves physical health outcomes.Good
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →