Inflammation is the natural response system of the body to irritation, injury, or infection. While short-term inflammation may protect the body, chronic inflammation can often lead to damage and long-term pain like in arthritis. However, inflammatory arthritis is less common than OA or osteoarthritis which affects a lot of older people.
Arthritis isn’t the only reason to cause inflammation. It can be caused by lifestyle habits like smoking, inadequate sleep, lack of physical activities, and poor diet choices. Chronic inflammation should be treated quickly as it may increase the risk of developing other life-threatening diseases like cardiovascular problems and type 2 diabetes.
Exercises, stress management along with anti-inflammatory food and supplements may help reverse chronic inflammation. Keep on reading to know what type of foods and supplements people should consume to help with their inflammation.
1. Fish Oil
Fish oil supplements have the essential omega-3 fatty acids which are considered crucial for maintaining good health. Omega-3 fatty acids may help decrease the chronic inflammation associated with heart disease, diabetes, and other ailments. In fish oil, there are two primary fatty acids found. This includes EPA and DHA.
EPA or eicosapentaenoic acid, and DHA or docosahexaenoic acid are converted to ALA by the human system. ALA is one of the most essential fatty acids required for the body to fight inflammation.
2. S-Adenosylmethionine
SAM-e or S-adenosylmethionine is a natural substance produced by the body which plays a critical role in terms of epigenetic regulations of the genes. Epigenetic factors usually affect the expression and behavior of the genes, turning them on or off or changing other’s effects.
This is the reason why doctors recommend consuming SAM-e to manage osteoarthritis, depression, liver condition as well as inflammation. There are a lot of clinical trials conducted in the past that show that the right dosage may help relieve the inflammation associated with several types of arthritis.
3. Spirulina
Spirulina is one type of algae with antioxidant effects. Several studies have shown that it may reduce inflammation, strengthen the immune system, and promote healthy aging in people. However, most of this research has been done on animals. Hence, more trials on humans should be conducted before any ultimate conclusion.
People can take up to 8 grams of this spirulina on a regular basis. It can be added to smoothies and shakes as it comes in a powdered form. Till now, there are no major side effects found but people having autoimmune conditions should avoid it. Therefore, it may worsen this condition as it contains immune-strengthening properties.
4. CBD Oil
CBD oil has undergone numerous studies for its potential therapeutic benefits in easing health symptoms including depression, anxiety, heart disease, acne, sleep disorders, and more. Those living with cancer may find CBD oil to be a better and safer health alternative as opposed to prescription medications.
Recent studies also have shown positive effects of CBD for arthritis pain and inflammation but more research is required before a final conclusion can be reached.
5. Bromelain
Bromelain is a type of enzyme found especially in pineapple. This is the reason why pineapple gets its astringency. Nevertheless, it can leave a burning sensation if people consume too much pineapple due to the presence of bromelain. It also has anti-inflammatory properties unlike NSAIDs but it has only fewer side effects.
Research on humans has been done to check the anti-inflammatory properties of bromelain. Although it has shown positive effects on reducing chronic inflammation still it may not be useful to reduce postoperative inflammation in people who have undergone wisdom tooth removal.
6. Vitamin C
Vitamin C plays a huge role in inflammation and overall immunity. As it’s one of the most potent antioxidants, it reduces inflammation by neutralizing free radicals. Free radicals are often responsible for causing oxidative damage to the cells. Hence, vitamin c supplements and foods help to regulate this inflammation.
Usually, vitamin C supplements are considered safe and they don’t cause any negative side effects but doses more than 2000 mg can lead to diarrhea. The need for vitamin c can be easily met through a diet containing red, green, orange, fruits, and vegetables. All these are considered rich sources of vitamin c.
7. Vitamin D
Vitamin D is a fat-soluble nutrient playing a key role in terms of keeping up immune health in humans. It also contains potent anti-inflammatory properties. Hence, several studies have already shown the positive effects of Vitamin D in terms of reducing inflammation.
Nevertheless, in the long run, adults should never take more vitamin D than 4000 IU on a regular basis. Else the fat-soluble vitamins can be stored in the fat cells leading to the build of toxicity over the long haul. While sunlight is considered the best natural source of vitamin D, there are a lot of foods containing this fat-soluble nutrient.
8. Green Tea Extract
It has been used for a long time in traditional medicine due to its rich compounds such as caffeine, epigallocatechin-3-gallate, and chlorogenic acid. One of the most potential benefits of green tea extract is that it’s anti-inflammatory.
Researchers theorized that the anti-inflammatory properties of the green tea extract come from the epigallocatechin-3-gallate. It can prevent oxidative cell damage that further helps to reduce inflammation.
Conclusion
Chronic inflammation can increase the chances of developing other chronic conditions such as heart diseases, type 2 diabetes, and other autoimmune disorders. There are several supplements containing anti-inflammatory nutrients that may reduce inflammation.
However, it’s ideal to get the nutrients from whole foods only. Sometimes supplements may help especially when the diet lacks proper nutrients. In this case, the supplements must be bought from reputable manufacturers to ensure they don’t cause any side effects.