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“Acute inflammation is how your body fights infections and helps speed up the healing process,” says Dr. Shmerling. “In this way, inflammation is good because it protects the body.” This process works the same if you have a virus like a cold or the flu.
In contrast, when inflammation gets turned up too high and lingers for a long time, and the immune system continues to pump out white blood cells and chemical messengers that prolong the process, that’s known as chronic inflammation. “From the body’s perspective, it’s under consistent attack, so the immune system keeps fighting indefinitely,” says Dr. Shmerling of Harvard University.
Understanding the difference between good and bad inflammation is similar to understanding the difference between a cooled engine and one that has no coolant at all and the engine burns up. Chronic inflammation is normally the result of excess. Moderation in all things is not common in our vocabulary today. Most people consume too much sugar, red meat, trans fats, such as margarine, corn oil, deep fried foods and most processed foods. Whole foods are so important for optimal health.
Changing one’s diet is essential to lowering inflammation and the risk of the associated diseases such as heart attack and diabetes. A diet rich in fruits and vegetables is always a good regimen. Eating foods rich in omega 3 fatty acids is helpful and avoiding any and all ‘white foods’ like potatoes and white flour is an easy way to control the issue of inflammation.
*Taking encapsulated anti inflammatory herbs such as turmeric and ginger have been empirically proven to be safe and effective.
Research to discover anti-inflammatory foods will reveal that grapes, celery, blueberries, garlic, olive oil, tea, dark green leafy vegetables and many others are beneficial. I have included a link to a credible and reliable source for an anti-inflammatory diet at Very Well Health. It is also a good idea to familiarize yourself with the Mediterranean Diet which is hands down the healthiest diet plan.
Remember: Inflammation will not go away until properly treated. Treating inflammation is practicing preventive medicine. The quality of life later in life can be closer to a reality if inflammation is addressed today!
Anti-inflammatory vitamins and supplements
Since the mid 1990’s the medical profession knows that inflammation plays an important role in the development of heart attacks, strokes, inflammatory bowel diseases like Crohn’s disease and ulcerative colitis, Alzheimer’s disease, diabetes mellitus, arthritis (both rheumatoid arthritis and osteoarthritis), multiple sclerosis, just to name a few. Here is a list of vitamins and supplements that counter inflammation:
- Vitamin D3: Vitamin D3 is an anti-inflammatory helping to prevent heart disease and cancer. Vitamin D can also prevent the cytokine storm from the Covid-19 coronavirus. For this to occur, vitamin D blood levels have to be at least 30 ng/mL. A better vitamin D level is between 50 and 80 ng/mL (high normal range).
- Alpha-lipoic acid: This anti-inflammatory is both water and oil soluble. It is an antioxidant protecting from cardiovascular disease, diabetes, and may reduce the size of a stroke.
- Bioflavonoids: Bioflavonoids are found in fruit and vegetables. One of the most potent ones is resveratrol. Resveratrol prevents oxidation of LDL cholesterol, which prevents heart attacks. It also prevents Alzheimer’s disease and helps prevent insulin resistance as well.
Garlic, ginger tea, ginseng, green tea extract
- Garlic: This herb has anti-inflammatory effects, stimulates the immune system and lowers blood pressure moderately. It is in use as an adjunct in treating high blood pressure, also for prevention of heart disease and of various cancers. It helps to reduce inflammation with osteoarthritis.
- Ginger root extract: Ginger root is an anti-inflammatory, but also has anti-nausea effects and is useful for seasickness, morning sickness and side-effects from chemotherapy. Arthritis is also helped by it.
- Ginseng: Ginseng is a popular herbal medicine; it has anti-inflammatory effects and improves immune function. Often people take it during the cold and flu season.
- Green tea extract: Green tea extract is anti-inflammatory and has anti-oxidant effects. It is used for cancer prevention, stomach upsets, and diarrhea. It also helps in patients with Crohn’s disease and helps prevent heart disease.
Melatonin, rutin, selenium
- Melatonin: Melatonin is a natural hormone produced in the pineal gland. It is a powerful anti-oxidant and anti-inflammatory. It also helps you to sleep. In higher doses it is used as anti-cancer medicine as it stimulates the immune system.
- Rutin: Rutin is a bioflavonoid that is used to strengthen blood vessels, helps in stroke prevention and helps with osteoarthritis.
- Selenium: Selenium is a trace element and an important anti-oxidant and anti-inflammatory. In other words, it stimulates the immune system, helps in prevention of cancer, and converts T4 thyroid hormone into the more active T3 thyroid hormone.
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Inflammation is your body’s way of protecting itself from infection, illness, or injury. As part of the inflammatory response, your body increases its production of white blood cells, immune cells, and substances called cytokines that help fight infection.
Classic signs of acute (short-term) inflammation include redness, pain, heat, and swelling.
If you want to reduce inflammation, eat fewer inflammatory foods and more anti-inflammatory foods. Base your diet on whole, nutrient-dense foods that contain antioxidants — and avoid processed products.
Antioxidants work by reducing levels of free radicals. These reactive molecules are created as a natural part of your metabolism but can lead to inflammation when they’re not held in check.
Your anti-inflammatory diet should provide a healthy balance of protein, carbs, and fat at each meal. Make sure you also meet your body’s needs for vitamins, minerals, fiber, and water.
One diet considered anti-inflammatory is the Mediterranean diet, which has been shown to reduce inflammatory markers, such as CRP and IL-6.
A low-carb diet also reduces inflammation, particularly for people who are obese or have metabolic syndrome.
In addition, vegetarian diets are linked to reduced inflammation.
Foods to Avoid
Some foods are associated with an increased risk of chronic inflammation. Consider minimizing or cutting these out completely:
- Sugary beverages: Sugar-sweetened drinks and fruit juices
- Refined carbs: White bread, white pasta, etc.
- Desserts: Cookies, candy, cake, and ice cream
- Processed meat: Hot dogs, bologna, sausages, etc.
- Processed snack foods: Crackers, chips, and pretzels
- Certain oils: Processed seed and vegetable oils like soybean and corn oil
- Trans fats: Foods with partially hydrogenated ingredients
- Alcohol: Excessive alcohol consumption
Foods to Eat
Include plenty of these anti-inflammatory foods:
- Vegetables: Broccoli, kale, Brussels sprouts, cabbage, cauliflower, etc.
- Fruit: Especially deeply colored berries like grapes and cherries
- High-fat fruits: Avocados and olives
- Healthy fats: Olive oil and coconut oil
- Fatty fish: Salmon, sardines, herring, mackerel, and anchovies
- Nuts: Almonds and other nuts
- Peppers: Bell peppers and chili peppers
- Chocolate: Dark chocolate
- Spices: Turmeric, fenugreek, cinnamon, etc.
- Tea: Green tea
- Red wine: Up to 5 ounces (140 ml) of red wine per day for women and 10 ounces (280 ml) per day for men
“ Polyunsaturated oils make you inflamed and sick.” Dr Gary Fettke, orthopedic surgeon, Tasmania. 20th Century industrial pressed oils are unknown as foods to our cells. Our cell walls clog and become less permeable with the use of these oils. The unsaturated part of these new products being passed off as food means that they tend to want to become more like paint. Soybean oil is not your friend. Cottonseed oil was an industrial machine lubricant until someone learned how to make it congeal and then it was patriotic to eat it as a replacement for animal fat and send the lard to the boys in WW1. But cottonseed oil was never a food before about 1908. So, drop the rape seed oil, too, canola oil is also a product of industrial labs. If you take a pat of margarine and push it around in a hot fry pan, it turns to brow/black goo. If you take a pat of butter and fry it, an beautiful aroma comes off, it comes to a rich tan and starts to smoke and the only way to defend yourself is to throw a couple of eggs at it. Animal fat we know how to deal with. Eat all of the meat fish and birds you like and the fat that goes with them. Eat every vegetable that grows above the ground, as much as you want. Quit sugar and starch by restricting carbohydrates to to 25 grams. Dr Alessio Fasano MD has discovered that wheat flour makes your intestine permeable and the body sees the leakage as an infection. At least quit all wheat and use olive oil as a drizzel on everything, don’t fry with olive oil, you need the olive oil unhurt from the high heat. There, you have a start.
First of all,cleanup your diet. Anything that comes in a box or a bag is generally inflammatory, Eat vegetables with a little fruit. Make sure that they are organic and gmo-free.Eat grass fed meats,wild salmon and free range eggs.
Next be on a good supplement program. All nutrients work synergistically with one another. So it makes to take everyrhing,a health store multiple that contains a full B complex with beta carotene. Take a full multiple mineral with K2, plus vitamin C,. T. vitamin D and vitamin E. Make sure you take omega 3 oils.
Specific nutrients for inflammation are vitamin C with bioflavonoids exceptional for bruising and any disruption of the connective tissue. Quercetin a different type Itof bioflavonoid good for hay fever and arthritis. Vitamin B6, folic acid, and B12 used to regulate a heart marker called homocysteine.
Many phytonutrients may be placed into your program. Grape seed extract or pycnogenol , and resverotrol have promising. Studies showing reversal inflammatory diseases.
Fish oil or flax seed oil are also anti-inflammatory Many herbs are also important Tumeric is very popular, and milk thistle with dandelion to repair the liver where many of us believe illness begins
Bromalain, an enzyme that fights inflammation should be on this list.
Many doctors pay attention to your CRP, levels. As I understand it,, it reflects inflammation in the heart and to reflect cancer,
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Get to the root of what’s causing the inflammation. If you injure yourself, first aid is usually ice. It can be the same with inflammation, but if it’s spontaneous, not caused by injury, then look at what foods & liquids you consume. See if there any antagonists which you might eliminate from your diet to stop inflammation from occurring on that level.
These may include sugar-free “diet” sodas. I’ve heard many people complain about how they feel after drinking these, but they haven’t connected the dots. If they had, they may conclude that it’s quite possible their bodies don’t tolerate the artificial ingredients in soda, and they should stop drinking them. Soda generally is not great for us, but they can be oh-so refreshing on those hot days! I get it. I just don’t drink much soda myself because, well, SUGAR or sugar-like substances. High fructose corn syrup, or HFCS. Corn syrup. These are unnatural and really bad for us.
Wheat and barley gluten. Many of us don’t tolerate gluten very well, and the symptoms can include severe inflammation producing what looks like arthritis.
So you may be able to relieve inflammation by drinking a lot of water, taking probiotics to aid in digestion, turmeric, ginger. There are many natural foods which can help reduce inflammation, but it’s a better route if you identify why the inflammation is occurring first. Then set about removing those antagonists from your diet & environment.
The main thing that promotes systemic inflammation is a poor diet. By poor I mean chemically laden, processed, high sugar, high carb diet with low food value. The first thing to do is to remove white processed sugar which includes simple carbs, cow’s milk, toxic cooking oils, alcohol and reduce your caffeine intake. Add instead a nutrient dense diet with good synergistic combinations. Have lots of green vegetables that are in season and local as much as possible. Add low glycemic index fruits like most berries, cherries, pears, grapefruits, apples and oranges, always eat your fruits away from meals for optimal digestion. Add some good fats to calm your nervous system down eat more wild caught salmon and Mackarel, wild caught is important here as big fish have a lot of mercury which is a neurotxin with adverse health effects. Increase your water intake to 2 litres a day and make sure to use a good water filter. Have good quality herbal teas, like Dandelion tea, macha tea, fresh ginger tea, tulsi tea, cinnamon tea and warm water with lemon.
Add some good quality full spectrum Probiotics, Omega 3 supplements, Vit. D3, Vit. C, Resveratrol or Pycnogenol and Ubiqunol. All of these are anti inflammatory anti oxidants.
Allow your body to detox effectively while you sleep and for that reason have your last meal 4 hours before bedtime. Also most important, manage stress.
For me Kratom relieves Around 75% of my pain from fibromyalgia, arthritis, spinal stenosis, frayed meniscus,shoulder tendinitis and sciatica. A lot of that pain is from inflammation
Life for 8 years before taking Kratom
*taking 11 medications including prescribed dilaudid and fentanyl
*Using a wheelchair and walker
*rarely left the house
*couldnt go see my mom after she went to the nursing home for years
*missed out on ALL activities my kids had at school
*i had no relationships with my kids
I have been taking KRATOM now for 6 years and this is my life now
taking ZERO pain medications, only one cholesterol medication, and my dr approves of Kratom
I bike several miles a day through a nature preserve near our home or walk 2 miles a day.
*go out to places several times a week for dinner, coffee etc(not so much recently though because of Covid19
*I saw my mom often which is so important as she died last year
I went on a family camping and road trip from Michigan to Wyoming for the solar eclipse where I even did some rock climbing
I have been able to get to know my kids and establish a relationship. I am so lucky they all went to local colleges or I never would have gotten to know them.
My daughter got married Nov 1. I danced till 11.
There is eating a healthier diet with veggies and things like bone broth. There are a lot of herbal remedies for inflammation like cat’s claw, turmeric, wild lettuce, passion flower, willow bark, dandelion root, chlorella, and moringa leaf. There essential oils for inflammation like eucalyptus, frankincense, peppermint, spearmint, cypress and rosemary (careful with rosemary if you suffer from epilepsy), lavender and allspice. These are just general natural ingredients for inflammation and there are herbal formulas for inflammation (pain). Hope this helps.
First eliminate food that promote inflammation : sugar, process food. Fast food, deep fried food, refined carbs, food too rich in salt , iron, and omega 6.
focus on veggies , legumes , seeds (chia, hemp) nuts, food rich in omega 3 , nuts, fatty fish (sardines, maquereau, salmon) and fruits with Liz sugars and anti inflammatory properties ( lemon, berries) . On veggies fives on green leafy, garlic, onion, pepper bell, broccoli, celery, mushrooms, sweet potatoes, red cabbage,
for legumes, lentils, black beans. Chi peas ,
If you’re looking for a cure for inflammation in the natural manner I would suggest Epsom salt baths warm compresses or even cold compresses work well with some people ,also when I say warm compresses I don’t mean a heating pad dry heat will cause inflammation so if you would like to use it try moist heat if any.this is just a short sense of things that you can try ,that are out there as well as lotions and balms. 1 I personally used it works very well is tiger balm if you’d like to go a step further there is a website called http://sinewtheraputics.com that has some excellent products.