Would you make adjustments in your life if you knew they could help you avoid a variety of health problems, such as diabetes, heart disease, stroke, Alzheimer's disease, or arthritis? Recent advances in our understanding of inflammation and health are nothing short of astonishing.
Many of these disorders are characterized by inflammation. Indeed, inflammation is the primary underlying cause of the majority of ailments, diseases, premature aging, and obesity. And, unsurprisingly, some of the most effective prophylactic interventions are nutritional in nature.
We are all inflammatory. Indeed, the irony is that we require it. Yes, inflammation contributes to overall body health—in tiny doses. Indeed, we would not exist without inflammation.
Inflammation is classified into two types: acute inflammation and silent inflammation. Each of us is vividly aware of the dangers of inflammation. How are we aware of this? Because we encounter it on a regular basis. When you are hurt or ill, acquire a bad head cold, or skin your knee, inflammatory substances such as small proteins called cytokines and white blood cells called neutrophils and macrophages rush to your aid. Even while acute inflammation is unpleasant, it is necessary because, without it, we would not heal.
Consider a cut on the finger. When you cut your finger, tiny soldiers rush to the wound site; the wound heals, the soldiers disperse, the inflammation subsides, and all is fine. We require a brief inflammatory reaction and then for it to subside.
When acute inflammation does not resolve but continues to emit inflammatory molecules, it is classified as chronic or silent inflammation, which is the most dangerous variety due to its persistence. Silent inflammation is analogous to having an unhealed sore on the inside of your body.
Many of us deal with chronic pain on a daily basis, which can range from toothache to throbbing joints. Living with persistent or nagging pain can result in stress and sadness, which exacerbates these painful disorders.
There are natural ways to assist your body in reducing discomfort and, in some cases, completely eliminating it. Unfortunately, many people turn to drugs that have significant adverse effects and can result in the development of other health problems. This is why certain, well-researched nutrients can have as much, if not more, influence than drugs in some circumstances.
What Factors Contribute to Inflammation?
Just as certain foods might help alleviate inflammation, others can exacerbate it. It is critical to understand what causes inflammation. These foods, medical conditions, and lifestyle variables all have the potential to aggravate inflammation:
The American Standard Diet
Vegetable, soy, corn, and canola oils that have been refined and processed
Obesity and excess weight
Gut bacteria that are not healthy
Deficiencies in nutrients
Sedentary way of life
Natural Anti-Inflammatory Methods
Inflammation may be detrimental to our health, and understanding which foods and tailored supplementation can assist is a critical first step toward stopping it in its tracks.
1. Incorporate Anti-Inflammatory Foods into Your Diet
Anti-inflammatory foods such as berries, leafy green vegetables, fatty fish, olive oil, extra virgin coconut oil, and all teas, but especially black, ginger, turmeric, and green tea, are critical. Turmeric, cumin, cinnamon, basil, parsley, and ginger; dark chocolate; cruciferous vegetables like cauliflower and broccoli; nuts like walnuts or pecans; and seeds like pumpkin or sunflower seeds are all-powerful anti-inflammatory foods. In addition to anti-inflammatory foods, you’ll want to make sure you are getting your daily vitamins, as they can help your body get rid of free radicals that contribute to inflammation and cellular damage. Over the counter supplements or IV therapy in Raleigh, NC can help ensure you get the vitamins you need to feel your best.
2. Provide Food for Your Microbiome
Consider your stomach as a garden. The first step toward establishing a healthy gut is to uproot the weeds: you must cease feeding the bad gut bacteria by abstaining from inflammatory foods, which are their primary source of nutrition.
The second stage is to establish beneficial gut bacteria. Your gut will be healthier if you seed it with beneficial bacteria through a quality supplement, fermented meals, cultured foods, or a combination of these. Consuming anti-inflammatory foods promotes a diverse, beneficial microbiome, which helps to minimize and avoid chronic inflammation.
Thirdly, fertilize your gut garden. You want to guarantee that these beneficial gut bacteria are fed with gut fertilizer or prebiotics. Among these are artichokes, onions, garlic, leeks, ground flaxseed, berries, apples, and beans, as well as potato starch. Bear in mind that you do not want the poor, unhealthy gut bacteria to grow and live via inflammatory meals; rather, you want to promote an abundance of healthy gut bacteria via healthy prebiotics—the primary food source for healthy gut bacteria.
3. Consume Anti-Inflammatory Supplements
Curcumin is the active ingredient in turmeric. Numerous studies demonstrate curcumin's anti-inflammatory properties, including being as effective as NSAIDs.
Cinnamon possesses anti-inflammatory, antioxidant, and antibacterial properties.
Magnesium glycinate: The vast majority of people are magnesium deficient. Magnesium has been demonstrated to assist in the fight against inflammation. It decreases the inflammatory marker CRP and has a number of other beneficial effects.
Black cumin seed oil: A herb that has been demonstrated to be anti-inflammatory in rheumatoid arthritis and osteoarthritis.
Fish oil: A highly effective anti-inflammatory with a high concentration of omega-3 fatty acids (DHA and EPA) that aids in the prevention and resolution of cellular inflammation. Additionally, it is beneficial for cardiovascular health.
Krill oil: A highly accessible type of omega-3 fatty acids that, unlike other omega-3 fats, may pass the blood-brain barrier.
Cod liver oil: A potent fish oil that is beneficial to health. It is a good source of vitamin D and A. Additionally, it may help prevent blood clot formation and inflammation in the body.
Ginger has been demonstrated to benefit digestive health and can even temporarily alleviate moderate nausea and upset stomach. Additionally, ginger has a variety of potent free radical-suppressing chemicals that aid in the reduction of inflammation.
Boswellia: Commonly referred to as frankincense, the Boswellia phytosome promotes a healthy inflammatory response in the respiratory and gastrointestinal tracts, as well as in the joints, muscles, and tendons. Boswellia also contributes to the balance of the inflammatory response, which protects brain tissue.
Flaxseed oil: High in ALA (plant-based omega-3 fats), this concentrated form of omega-3 can help keep inflammation at bay, while also supporting optimal cellular health as a healthy fat source.
Green tea extract: Green tea extract is beneficial for cellular, cardiovascular, and cognitive health. It is high in polyphenols, the most well-known of which is EGCG, which has a plethora of health-promoting characteristics.
Bromelain is a proteolytic enzyme generated from the pineapple plant's stem. When taken in between meals, it may aid in joint comfort and may alleviate transitory discomfort caused by muscle usage.
Collagen powder: Collagen is necessary for tissue growth and maintenance. It is the structural protein required for bone strength and joint flexibility, as well as hair, skin, and nails. It can be added to smoothies, coffee, or shakes in powder form.
Every day, with a few simple dietary and lifestyle modifications, you can combat inflammation rather than promote it. Consult your primary care physician before making any significant changes to your diet, including the addition of new supplements.