Maintaining a diet high in omega-3 fatty acids (naturally available in foods like fish oil and flaxseed oil) and low in omega-6 fatty acids (found in foods like red meat and dairy products) may help lower inflammation and guard against diseases like breast cancer, rheumatoid arthritis, heart disease, and asthma, according to a research review published in 2002.
Shown to thwart the production of pro-inflammatory substances, omega-3 fatty acids are also available in supplement form.
Learn more about how to use supplements safely.
Preliminary research suggests that some herbs may help reduce inflammation. In an animal study published in 2007, for instance, scientists discovered that curcumin (a compound found in the curry spice turmeric) can overpower pro-inflammatory proteins called cytokines. And in test-tube research published in 2005, investigators found ginger may reduce inflammation more effectively than non-steroidal anti-inflammatory drugs (such as aspirin).
In fresh or dried form, both turmeric and ginger can be used in cooking. If you’re considering the use of any type of herbal supplement in your efforts to reduce inflammation, make sure you consult your physician before starting your supplement regimen.
People who regularly practice yoga may have reduced levels of interleukin-6 (a marker of inflammation), according to a 2010 study of 50 women. Analyzing blood samples from the participants, researchers observed that those who practiced yoga had 41 percent lower levels of interleukin-6 than those who didn’t practice yoga.
Inflammation is often the result of excessive acid in the system. Acid, in turn, comes from;
- Acidic Foods (esp. processed)
- Acidic Drinks (Soft drinks and alcoholic)
Making healthy changes to your diet and lifestyle should be your first step in reducing inflammation. The following approaches may have an inflammation-fighting effect:
- Managing your stress (possibly with the help of mind-body practices like meditation and tai chi)
- Avoiding smoking
- Limiting your alcohol intake
- Exercising regularly
- Getting sufficient sleep
- Following a diet that focuses on anti-inflammatory foods is also considered essential to reducing inflammation.
- Ingesting molecular hydrogen
Akiyama H, Barger S, Barnum S, Bradt B, Bauer J, Cole GM, Cooper NR, Eikelenboom P, Emmerling M, Fiebich BL, Finch CE, Frautschy S, Griffin WS, Hampel H, Hull M, Landreth G, Lue L, Mrak R, Mackenzie IR, McGeer PL, O’Banion MK, Pachter J, Pasinetti G, Plata-Salaman C, Rogers J, Rydel R, Shen Y, Streit W, Strohmeyer R, Tooyoma I, Van Muiswinkel FL, Veerhuis R, Walker D, Webster S, Wegrzyniak B, Wenk G, Wyss-Coray T. “Inflammation and Alzheimer’s disease.” Neurobiol Aging. 2000 21(3):383-421.
American Heart Association. “Inflammation, Heart Disease and Stroke: The Role of C-Reactive Protein”.
Barbara G, De Giorgio R, Stanghellini V, Cremon C, Corinaldesi R. “A role for inflammation in irritable bowel syndrome?” Gut. 2002 51 Suppl 1:i41-4.
Duncan BB, Schmidt MI, Pankow JS, Ballantyne CM, Couper D, Vigo A, Hoogeveen R, Folsom AR, Heiss G; Atherosclerosis Risk in Communities Study. “Low-grade systemic inflammation and the development of type 2 diabetes: the atherosclerosis risk in communities study.” Diabetes. 2003 52(7):1799-805.
Grzanna R, Lindmark L, Frondoza CG. “Ginger–an herbal medicinal product with broad anti-inflammatory actions.” Journal of Medicinal Food 2005 8(2):125-32.
Kiecolt-Glaser JK, Christian L, Preston H, Houts CR, Malarkey WB, Emery CF, Glaser R. “Stress, inflammation, and yoga practice.” Psychosom Med. 2010 72(2):113-21.
Mayo Clinic Health Letter, “Buzzed on Inflammation”.
Reyes-Gordillo K, Segovia J, Shibayama M, Vergara P, Moreno MG, Muriel P. “Curcumin protects against acute liver damage in the rat by inhibiting NF-kappaB, proinflammatory cytokines production and oxidative stress.” Biochimica et Biophysica Acta 2007 1770(6):989-96.
Simopoulos AP. “The importance of the ratio of omega-6/omega-3 essential fatty acids.” Biomed Pharmacother. 2002 56(8):365-79.
Van Hove CL, Maes T, Joos GF, Tournoy KG. “Chronic inflammation in asthma: a contest of persistence vs resolution.” Allergy. 2008 63(9):1095-109.