How to Reduce Inflammation in the Body

In recent years, there has been a lot of excitement from both the scientific community and the general public around the concept of inflammation in relation to understanding various diseases. Given the close link between obesity and inflammation, one would have to wonder if one can undo the other. As such, an interest in compounds that can help us manage inflammation better has taken hold in recent years.

The use of curcumin, resveratrol, gingerols, and anthocyanins as an adjuvant in inflammation has been known in various traditional medical systems for its ability to multitask in managing the inflammatory process. More recent research seems to provide scientific data to the age-old tales of relief from pain, swelling, and stiffness through the use of the above superfoods. Other compounds of note include lignans, glutathione, omega-3 fatty acids, and polysaccharides.

The anti-inflammatory benefits of each of these nutrients have been discussed here, along with the sources from which they can be obtained. However, the synergy between various vitamins and how they manage the inflammatory process has not been reviewed in depth. In addition, one might wonder whether it is possible to extract the color, aroma, and therapeutic activity, or whether it is the biologically and energetically active entities in the whole food that are more potent.

INTRODUCTION TO INFLAMMATION AND ITS IMPACT ON HEALTH

It’s well known that inflammation can wreak havoc on the body, often leading to such consequences as cancer, heart disease, arthritis, and perhaps even Alzheimer’s. Until relatively recently, the medical profession has almost exclusively focused on treating disease rather than preventing it. With regard to inflammation, some scientists and physicians are taking a more proactive approach and examining the human diet from the perspective of preventing the body from becoming inflamed.

What should people eat or avoid eating to improve their health in this regard? Which supplements might how to reduce inflammation in the body? This book provides answers. To get started, it’s helpful to understand the concept of inflammation and how it affects the body. Inflammation looks different depending on where in the body it is occurring: It can make an individual joint red, painful, and swollen, or it can cause pain throughout the entire body. It’s the body’s reaction to injury, infection, or an irritant. As with many processes of human physiology, inflammation has a good side and a bad side, depending on whether it is functioning in the short or long term.

If someone has acute inflammation, the body is typically marshalling and directing white cells where they are needed most. When this process is functioning properly, the body is trying to repair and restore its normal tissue structure. When this happens, the swelling should vanish. However, if acute inflammation persists, the body may become damaged in other, more specialized ways.

LIFESTYLE CHANGES TO REDUCE INFLAMMATION

One of the most powerful ways to reduce chronic inflammation in the body is by starting an anti-inflammatory diet. By replacing inflammatory foods in your diet with anti-inflammatory vegetables, fruits, and lean proteins, you can improve your overall health and reduce your markers of inflammation. Vegetables that are high in fiber and antioxidants, such as leafy greens and cruciferous vegetables, are known for their ability to reduce inflammation. Fruits like berries are also high in fiber and antioxidants and have been shown to have potential anti-inflammatory effects.

If you eat meat, switch from processed meat to lean, grass-fed cuts of beef, sustainably raised pork or chicken, and fatty wild-caught fish. Legumes like chickpeas, lentils, and beans are high in plant-based protein and healthy fats that are good for you and have also been shown to have a positive effect on inflammation. While these foods are a good place to start for an anti-inflammatory diet, there are plenty of other anti-inflammatory foods to keep your meals interesting and varied. In particular, people who are looking for ways to reduce their inflammation levels can benefit from learning about any specific food triggers or food sensitivities they may have.

The foods that trigger inflammation in your body can be different from another person’s trigger foods. If you want to reduce your inflammation through your diet, the best way is through the process of food elimination and challenge. Start by eliminating foods that are common triggers and following an anti-inflammatory diet, then slowly reintroducing specific foods to see if they cause issues. You may also want to consider other allergies beyond food, such as histamine intolerance or gluten intolerance, because these types of allergies can also cause inflammation in your body.

DIETARY APPROACHES FOR MANAGING INFLAMMATION

Added sugars and sugar-sweetened beverages are powerful drivers of inflammation. High sugar intake increases the production of inflammatory cytokines in part by increasing oxidative stress and increasing the permeability of the intestine. For this reason, focusing on reducing added sugars through these two sources can improve overall markers of inflammation within the body.

It is important to ensure that part of this focus is also the process of taste training to reverse the preference for very sweet foods, as this will improve compliance with these recommendations long-term while providing tools to manage the habitual consumption of ultra-processed foods in the diet.

The available evidence supports the ability of non-nutritive sweeteners to reduce calorie and added sugar intakes when used as replacements for sugars. However, questions remain about NNS safety for a range of health outcomes and whether a focus on calorie reduction—to the neglect of diet quality—may be detrimental in the long term. In the interim, respect for the personal choices of friends, family, and those for whom we provide care will likely be the most appropriate path forward while remaining open, curious, and thoughtful about the influences thought to contribute to dietary and lifestyle health outcomes.

Moreover, while the use of NNS may effectively reduce energy intake and body weight, the Mediterranean diet has demonstrated equal or superior performance with respect to weight loss and improvements in other relevant health outcomes. Thus, the current state of the available research suggests that the Mediterranean diet and similar dietary patterns be recommended as the first-line strategy for most individuals with a focus on calorie reduction that emphasizes consumption of whole, single-ingredient foods.

NATURAL REMEDIES AND SUPPLEMENTS FOR INFLAMMATION

Although conventional medicine obviously has a lot to offer people who deal with inflammation, modern prescription drugs don’t help everyone and may also cause unwanted side effects. For those with inflammation who want to try a more natural approach to how to reduce inflammation in the body, the alternative medicine industry offers a variety of supplements and foods known for their anti-inflammatory properties. Some of the best-known and well-studied natural anti-inflammatory supplements include:

Curcumin – Derived from the spice turmeric, curcumin has been consumed for thousands of years in many parts of the world for its anti-inflammatory properties. There have been over 100 clinical studies on curcumin, many of which were well-designed and placebo-controlled, compared to a number of well-known prescription drugs, that have shown benefit in virtually all inflammatory conditions.
Fish Oil – Fish oil has long been known to have many positive effects in the body, among them the ability to protect against the harmful effects of inflammation. This is why fish oil is one of the most popular supplements found in health food stores.
Resveratrol – Found in red wine, peanuts, and a few other foods, resveratrol has been shown to reduce inflammation and slow down the aging process in animals. However, it has not been clinically tested in humans to the same degree as curcumin.

PHYSICAL ACTIVITY AND EXERCISE FOR INFLAMMATION CONTROL

The link between obesity and chronic inflammation involves fat cells, inflammation, and inflammatory pathways. Fat cells, especially those found in the abdominal region, make inflammatory molecules called cytokines. These molecules include C-reactive protein, tumor necrosis factor, interleukin-6, and other biochemical compounds that can damage the body. C-reactive protein is a general marker for inflammation and a predictor of susceptibility to future heart disease. Physical activity and exercise naturally lower body weight, reduce the direct volume of fat tissue, reduce inflammation, and improve body composition by shifting the balance from fat to lean body cell mass.

A number of epidemiological studies have shown that people who exercise and lift weights and are also fit have lower blood levels of inflammatory markers, such as high sensitivity C-reactive protein, metabolic syndrome, and type 2 diabetes. A recent study showed that older adults with higher levels of physical activity had significantly lower levels of C-reactive protein, interleukin-6, and risk factors for cardiovascular disease.

Another study found that participants who exercised, utilized better coping mechanisms for life stress, and had higher social associations were less likely to have elevated levels of C-reactive protein. Ineffective and poor social structures increase the risk of heart disease through inflammatory mechanisms. Thus, regular physical activity and exercise can have positive effects on heart disease, metabolic syndrome, and rheumatic inflammatory diseases.

In summary, understanding how to reduce inflammation in the body involves a multi-faceted approach that combines diet, lifestyle changes, natural remedies, and exercise.