The following are highlights from an article appearing on verywellhealth.com updated January 26, 2024. Read full article here.
Several natural anti-inflammatories may help boost your defense against health conditions by reducing chronic inflammation—also known as low-grade or systemic inflammation.
There are two types of inflammation: acute and chronic. With acute inflammation, the immune system responds to infection or injury by temporarily activating inflammatory components that combat foreign substances. With chronic inflammation, the immune system is overstimulated for a long time. Chronic inflammation is associated with heart disease, diabetes, cancer, arthritis, bowel diseases, (like Crohn’s disease and ulcerative colitis), and more.
In addition to fine-tuning your diet and overall self-care, here’s a look at several approaches to reducing inflammation naturally with the help of certain natural substances and alternative therapies. Always consult your physician regarding changes to your diet and exercise.
Anti-Inflammatory Diet
Choose foods such as dark leafy vegetables, tomatoes, fruits, whole grains, fatty fish, nuts, and olive oil can help reduce inflammation in the body and help lower the risks of diseases associated with chronic inflammation, including heart disease, diabetes, certain cancers, and some intestinal diseases. Organically grown is always a good choice too.
Omega-3 Fatty Acids
Omega-3 fatty acids may help lower inflammation and guard against diseases like breast cancer, rheumatoid arthritis, heart disease, and macular degeneration. You’ll find naturally occurring Omega-3 fatty acids in fatty fish (salmon, mackerel, tuna, herring, and sardines), ground flaxseeds or flaxseed oil, soybean, and even supplement form.
Supplements
The article also states that some studies have shown that supplements derived from spices such as clove, coriander, garlic, ginger, onion, pepper, and turmeric target inflammatory pathways associated with chronic diseases. Additionally, supplements that contain anti-inflammatory nutrients, antioxidants, or other compounds may reduce inflammation in the body. Among these are Curcumin found in turmeric, vitamin D, and Quercetin, a compound found in various foods, such as apples, onions, berries, and teas.
Your Lifestyle
We all know the value of healthy lifestyle habits and the article notes that these changes are another important step in reducing inflammation. Managing stress with the help of mind-body practices like meditation and tai chi, avoiding or quitting smoking, limiting alcohol, getting regular exercise, and a good night’s sleep are all key.
