Learning how to reduce chronic inflammation may be the single most important thing you do to protect your overall health.
Inflammation can become a systemic problem and that is why you should learn ways to reduce inflammation for overall health.
In that case, it is really almost like a wildfire whose embers never really go out leading to many health problems.
The dangers of chronic inflammation are many and far-reaching including metabolic conditions like diabetes and even mental health conditions like anxiety and depression, including the other wildfire that is leaky gut.
What is inflammation
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Inflammation, in general, is the body’s immune system activated in response to a stimulus, or a trigger.
Inflammation happens when the body fights off something that may be harmful. It is the reaction of the body when it senses an irritant, dead cell, or pathogen.
It is through the process of inflammation that the body fights invaders such as viruses, bacteria foreign objects, and even cleanses out dead or malfunctioning cells.
Your body is a marvel. It is made to heal itself, duly equipped with an immune system that sends out messages as soon as an invader is detected, and yes, it is able to detect and even prepare ahead of time for these invasions.
This is done through both the innate and adaptive immune systems.
We are born with this amazing ability to fight pathogens, and injuries through innate and adaptive immune systems. We have an innate immune system at birth.
But the adaptive immune system is just that, adaptive.
It works like this; As we get exposed to different invaders, such as viruses or bacteria, we develop our adaptive immune system through antigen recognition.
This process never ceases to amaze me- antigen recognition is genius!
These amazing specialized white blood cells have the ability to recognize, keep a record of the invaders the body has been exposed to, and develop the weaponry directed to specific antigens.
This is so clever it’s hilarious. I can just visualize these little cells taking notes, and filing them in the immune weaponry files.
That is just amazing, I think. So next time a particular bacteria attack you if your immune system has ever encountered it, it remembers and has the immune warfare ready, and that starts with inflammation.
You may recognize inflammation when you have an injured limb for example.
When you stub your toe and it gets red and swells and is painful and you have trouble using the injured limb, this is inflammation at work.
Inflammation can be acute or chronic
The process of acute inflammation.
Granulocytes and macrophages (these are types of white blood cells) are the first responders to areas of injury.
Their response includes releasing chemicals that kill the invaders.
And emit protein messengers called cytokines which are chemical messengers that carry out many processes.
Your cells release chemicals when they are in distress to alert the immune system, “Hey we are under attack. send some help”
The process I have just described is acute inflammation, the good kind that we need to heal from injuries or infections.
What is Chronic inflammation?
Chronic inflammation is bad inflammation. This type of inflammation can be silent and signs are not always easy to recognize.
Sometimes, acute inflammation goes wrong, lingers too long, or fails to stop after the work is done.
Sometimes it misfires and causes chronic inflammation.
The trigger for this chronic inflammation is not always clear.
It may be due to situations such as stress, allergens, lack of sleep, and even medications, or lifestyle choices, such as choices of certain foods.
In this era of fast foods and excess sugar and excess stress, living, many, indeed most people have inflammation just lurking under the surface.
Inflammation is an epidemic in these modern times.
There are many people who are inflamed. Are you carrying some extra ten pounds?
Then, it is likely you have inflammation already setting in.
The truth is inflammation and weight gain go hand in hand.
The twain do co-exist as Inflammation can make it difficult to lose weight.
Fat tissue can produce cytokines, and inflammatory chemicals, which in turn attract other inflammatory cells.
And as obesity grows, many cells also get crushed causing more dead cells and more macrophages to come to clean the mess.
This causes many more inflammatory proteins to be produced.
And as a result, inflammation may lead to premature aging, skin diseases, cancer, periodontal diseases diabetes, heart diseases, stroke, and even gout, and COPD.
Unfortunately, when inflammation is triggered in obesity, it becomes even harder to lose weight. Why?
Because certain inflammatory protein markers released make it difficult to lose weight.
Compounding the matter is the hunger triggers that happen in obesity plus slowed metabolism that makes it hard to lose weight.
This ultimately becomes a metabolic loop leading to insulin resistance, metabolic syndrome, and weight gain, and guess what? More inflammation.
And since obesity and inflammation go hand in hand most times, this can be a marker or signal of short life expectancy. Research shows obesity can reduce life by as much as 20 years.
Twenty years! That’s are whopping lotta years.
According to the British Journal of Nutrition, low-grade inflammation is a characteristic of the obese state, and obese people tend to have more circulating inflammatory markers than lean people because the adipose tissue tends to produce inflammatory chemicals as well.
These inflammatory markers are also believed to play a role in insulin resistance and other metabolic issues, compounding the problem of inflammation.
Uncontrolled inflammation takes part in almost every disease including Alzheimer’s, cancer, diabetes cardiac disease, and even asthma, not to mention all those well know inflammation diseases, such as arthritis, and anything ending with itises, such as dermatitis, colitis, gastritis, and others.
Even some nervous system illnesses such as MS, Lupus, and Fibromyalgia. These are all inflammatory conditions.
Inflammation affects every body’s process including bone health, interfering with remodeling, and increasing bone loss leading to osteoporosis. This article explains well how bone loss happens in relation to endocrine diseases in inflammatory conditions.
So you see just how far-reaching the effects of inflammation are in relation to chronic diseases.
Now I know we all want to lose weight so we can have that figure and look good in clothes, but Can you even imagine that losing weight may actually help your skin?
Yup! If you have psoriasis and are overweight, there may be a relationship.
Losing weight may help your skin get clear.
Diseases due to inflammation
- Alzheimer’s disease; Research is extensive that shows there may be a relationship between neurodegenerative diseases and inflammatory response
- Kidney failure
- COPD and asthma are inflammatory diseases.: inflammation in the lungs, including emphysema and bronchitis; these cause fluid collection in the lungs and constriction of the airways; which are exacerbated by polluted environments including smoking.
- Heart disease
- Chronic lower respiratory disease
- Depression: According to research components of the immune system that mediates inflammation may be intimately involved with depression
- Periodontitis gum disease is an inflammatory disease that also causes problems elsewhere, including causing heart disease and even
dementia. Apparently, this bacteria can travel out of the mouth to other areas such as the brain, and cause inflammation there.
This list is by no means exhaustive.
Signs of acute inflammation include
- Inability to use the affected part
Signs of Chronic Inflammation
- Bloating/stomach pain
- Acid reflux
- Weight gain
- Fatigue chronic
- Joint pain
- Generalized aches and pains
- Chest pain
- Brain fog
- some skin issues such as rash– eg eczema, psoriasis
- Mood issues due to neurotransmitters imbalances
- Inflammation gone bad may also cause mental illness.
Internal organs, however, may not show all these symptoms, and these signs are usually found in organs that have nerve connections.
Aches and pains are signs of chronic inflammation in muscles and joints, caused by immune cells and fat cells producing inflammatory chemicals such as cytokines. This causes a heightened
- pain response.
Some of these signs can last for months and years, and the level of severity ranges from mild to severe
Additionally, chronic inflammation when silent can cause brain fog, and you may think “oh this is just normal aging”, no, it’s inflammation.
Inflammation can make one feel old before their time, making joints ache, and muscle aches, wreaking havoc in the nervous system as well, causing problems such as MS, depression anxiety even Alzheimers.
Risk factors for chronic inflammation
You are more likely to suffer chronic inflammation if you have diabetes, are older, eat lots of saturated fats, eat lots of sugar, or are a shift worker.
Keeping the vigil of night shift one is likely not to sleep enough, have short sleep, or have sleep disruptions and disturbance. Disturbed sleep causes a lot of health problems.
Related article: The Secret To Better and Improved Sleep
What causes chronic inflammation?
Chronic inflammation can be caused by lifestyles or environmental factors, such as being overweight, alcohol consumption, poor diet, lack of exercise, stress, smoking, pollution, and even poor self-care such as bad oral health.
It can also be caused by the effects of chemicals or radiation if one is exposed to these.
Some diseases also cause inflammation eg cystitis, bronchitis, otitis media, and dermatitis.
But note that in these there may be an infection, or coming into contact with an irritant that starts the inflammation.
We are exposed to much more inflammation today than our ancestors ever were. Something like two million toxins a day! Not to scare you or anything, but toxins are all around us.
From our beauty products to the air we breathe, household chemicals, and worse if we smoke, or are exposed to second-hand smoke, just for example.
Food and life choices
The Western standard diet is full of inflammatory substances such as excess sugar in many foods, chemicals, additives, preservatives, eating cured, processed meats gluten in some grains, and artificial sweeteners, example.
Some studies attribute the increased incidence of autoimmune diseases to western lifestyles, and environments such as dietary habits, environmental surroundings, and poisoned habitats or pollution exposure. Infectious habitats and stress load (Source
Diet and lifestyle choices can either lower or increase inflammation. And, isn’t that really, a good thing?
I think it is because that means we may to a degree be able to affect our own wellness and ability to prevent inflammation and therefore illness.
Research published in the Journal of the Academy of Nutrition and Dietetics showed that improving diet quality is associated with decreased TNF alfa R-2, and found that chronic inflammation is associated with obesity, morbidity, and mortality.
Some of the things that we eat as food should not have that name. Highly processed food, food with lots of sugar such as donuts- so good to eat but so bad.
And most likely fried with transfats or oils with linoleic acids, the omega-six is bad for your oils. Use of diet drinks which perhaps are worse than drinking sugary ones.
They are all, bad. Artificial sugars have up to ten thousand toxic molecules in their ingredients ( source)
So what’s wrong with high sugar high-fat diets?
High-sugar diets cause hyperglycemia which induces both postprandial and chronic low-grade inflammation.
There are exaggerated numbers of inflammatory markers following the consumption of a meal and these are higher in obesity, and even more so if the meal contains AGE- advanced glycation end products in foods such as grilled meats.
Markers of inflammation are reduced, however, if the meal contains some antioxidant foods. Including meals rich in vitamins C and E, and carotenoids even in inflammation-causing food eases inflammation.
Sleep deprivation causes inflammation, per the article, sleep is important for immunologic memory and is involved in other inflammatory homeostatic functions.
Even a single night of restricted sleep to four hours led to increased production of inflammatory markers such as IL-6, and TNF-alfa TNA by monocytes ( source).
It can be expected that chronic restricted sleep would lead to chronic inflammation.
Researchers also think that during sleep loss there is a change in the stress response that may lead to this inflammatory response.
Even our thoughts can lead to inflammation
How now you ask?
It’s because stress causes inflammation. Research is showing that psychological stress can trigger significant inflammatory activity, and changes that lead to changed behavior including initiation of depressive behaviors such as anhedonia, sad mood, fatigue, psychomotor retardation, and social-behavioral withdrawal.
Interestingly, the pro-inflammatory condition is also regulated by processes happening in the brain.
The neural inflammatory response gives the body time to prepare for anticipated injury and the trafficking of immune cells to areas of anticipated injury.
How? The immune cells listen to chemical signals indicating an increased risk of being in contact with a wild animal, warfare, or just a dreaded encounter, maybe a meeting with your boss..etc.
Research shows that this same innate immune response can be activated today when an individual senses a social threat such as social conflict, isolation, rejection, or exclusion, perhaps because the situations had adverse outcomes historically(source)
Social adversity is turned into a pro-inflammatory response in two ways: one through the sympathetic central nervous system and the other is the hypothalamic-pituitary axis, the stress hormone pathway.
The sympathetic nervous system (the fight or fright) regulates inflammation by the release of norepinephrine into tissues which then modulates the transcription of immune response genes.
Chronically that just sustains inflammation, causing many chronic diseases.
Adverse social conditions may upregulate inflammatory gene expression via stress-related neural and endocrine signals that induce per-cell change in gene transcription research states.
Chronic stress leads to over production of cortisol and immune suppression leading to prolonged inflammation study showed.
being in a stressful environment can even lead to gene changes with an overproduction of cells that cause inflammation such as monocytes and an increase of inflammatory markers such as IL-6, and TNF.
Inflammation can cause chronic diseases such as
- Rheumatoid arthritis (Source)
- Crohn’s and UC are inflammatory diseases that can and go on for years in varying degrees of severity.
Foods that cause inflammation
Certain diets can cause or lower inflammation.
Research is showing that a Mediterranean diet, a diet containing whole grains, fruits vegetables, and good fats such as olive oil can be anti-inflammatory and protective against many inflammatory diseases.
- Fried food
- Processed foods
- Saturated Fats
- Trans fats
- Linoleic acid-omega 6 oil such as highly processed canola oil, and corn oil.
How to Manage, prevent and reduce chronic inflammation naturally.
Let’s not despair. With a smart diet and lifestyle changes, you may be able to improve the condition and even stop further inflammation.
Truly, our modern world I full of agents of inflammation. It actually is like living in a jungle with wild ferocious animals, only this modern jungle is full of animals that just kill us slowly in prolonged agony like that in chronic joint diseases, inflammatory bowel diseases, fibromyalgia, and even cancer.
But you can take your life back from the jaws of inflammation and take your health back.
So this is the plan of action to avoid or reduce and beat inflammation.
- Exercise: I know you don’t need to be reminded of this. You already know that exercise is good for you.
- Eat natural God-given foods, not man-manufactured junk. Those who produce bad foods are not really looking out for anyone but their bottom line.
- So eating antioxidants-rich foods found in some plants and fruits can put out the fires that are scorching whole body systems.
- Meditating, and having a calm mind help your health, in many ways including less stress hormones, and even better sleep, all of which we have seen help curb inflammation.
- Do yoga. This will curb excessive stress and curb inflammation
- Journal. This is another way to stay calm and curb excessive stress or lack of sleep.
If you would like to learn more about inflammation here is a resource you can use.
What exactly should you eat?
Eating a vegetarian diet may be healthier and prevent inflammatory diseases such as heart disease. Research is showing that long-term vegetarians have fewer inflammatory markers and a better antioxidant profile than meat consumers.
It can be expected that vegetarians, in general, do eat more vegetables that are rich in antioxidant vitamins and minerals.
For example, spinach is rich in antioxidants like Vitamin beta carotenes A and E. Great for curbing inflammation.
So using antioxidants found in some plants and fruits can douse the fires that are scorching whole body systems. Here are some great foods that keep inflammation down.
Garlic is great for treating inflammation. This study found that a compound in garlic, thiacremonone, a sulfur compound exerted anti-inflammatory effects
2. Peppers- bell peppers and hot peppers
They contain a compound called capsaicin that is anti-inflammatory
. Research shows that capsaicin suppresses obesity-induced inflammatory response, by modulating adipokine release, and macrophage behavior stopping macrophage migration ( these are cells that are present in inflammation, the soldiers of the inflammatory wars), and acting to release proinflammatory mediators.
Adipokines(an inflammatory substance produced by fat cells) are behind the complications of obesity, such as type 2 diabetes, an inflammatory condition.
Curcumin in turmeric has been used in Chinese and Ayurvedic medicine for treatment as an anti-inflammation agent, for digestive disorders, and for wound healing for centuries.
Several clinical trials have demonstrated curcumin has antiinflammation, antioxidant, and antineoplastic effects (source)
Curcumin is currently in the spotlight of anti-inflammatory healing. However not all curcumin preparations are created equal, so if you buy them as a supplement, you need the best as curcumin can be difficult to absorb.
Fresh is best if you can find it, and include black pepper when you prepare. It massively improves absorption. Here are some guidelines that can help you know what to look for in a supplement. This particular one is great for calming many inflammation-related problems.
Research has shown that cinnamon has antioxidant properties. And in fact, was used since ancient times for the treatment of many ailments including bronchitis, and is used today for GI, problems, appetite enhancement, and even blood sugar control in diabetes.
This article delves into various healing properties of cinnamon, including reducing myelin degeneration in MS, and cinnamon was found to have anti-inflammatory effects in the central nervous system
5. Fatty fish such as salmon
Mackerel, salmon, and sardines are rich in omega-3 fatty acids.
They have many health benefits, including DNA protection and repair. These oils curb or prevent inflammation if we eat these foods often enough. Two-three times a week is recommended.
Omega-three rich food per several studies, including this one, have shown the importance of omega-3 in inflammation prevention.
An article in the Journal of clinical nutrition shows that omega-3 fatty acids help decrease inflammatory eicosanoids, cytokines, and reactive oxygen species, all inflammatory markers.
If you are not into fish you can get your OMega 3 s by eating other omega 3-rich foods such as flax seeds, chia seeds pumpkin seeds, and sunflower seeds, or use supplements such as fish oil. Nuts such as almonds, walnuts, and hazelnuts.
These are great for a snack instead of reaching for those chips.
Keep in mind to only eat a handful as they are high in fat if you are watching your waistline.
You can add these seeds and nuts to smoothies and they make for a really nutritious smoothie too. You can also use them in salads.
6. Foods rich in fiber such as whole grains
Fiber cleans out toxic substances in the colon that can lead to inflammation as well as the ability to lower C Reactive protein, a marker of inflammation in the body.
Eating natural foods will provide fiber, in items such as produce, vegetables, fruits, beans, and grains such as oats, quinoa, and bulgar. Chia seeds are also great for cleaning the colon and preventing inflammation.
Avocados are rich in monounsaturated fats and vitamin E which are both anti-inflammatory and can prevent joint damage from diseases such as arthritis.
Avocados are also rich in tocopherols, carotenoids, and polyphenols, which are anti-inflammatory antioxidants that improve vascular health when eaten with inflammatory foods such as hamburgers.
So adding avocado to your hamburger can cut the inflammatory effects of hamburgers.
Apparently, according to studies, hamburger meat forms lipid peroxidase during cooking and more of the same is formed after eating. Eating antioxidants-rich foods with hamburger meat inhibited this process.
Herbs such as thyme, oregano, basil, and rosemary are great not only in making food taste good but are great for inflammation too.
9. Green Tea
Green tea has amazing anti-inflammatory properties and research has shown that as a result, green tea has anti-cancer and cardioprotective. properties and Per research polyphenols in green tea have a chondroprotective effect, which protects joints by preventing cartilage degradation.
In fact, studies have shown that green tea is an anti-inflammation powerhouse.
The EGCG in green tea protects against oxidative stress and prevents cellular DNA damage and oxidation of LDL, and it savages free radicals, reduces nitric oxide radicals production, and reduces the production of proinflammatory cytokines and mediators.
It is recommended for protection against heart disease whose causes are mainly oxidative stress and inflammation. So yes Id say drink up! Tea, that is.
You can get the benefits of green tea as an antioxidant plus energy, and mental clarity from drinking matcha green tea. I love this one a lot
With their plentiful lycopene, an antioxidant becomes even more available with cooking.
This study found that lycopene dramatically reduced inflammatory markers in obese persons.
Tomatoes are rich in rich in lycopene a carotenoid and antioxidant that has been shown to be protective against diseases including cancer in clinical trials.
The impressive thing here is that lycopene has been shown to arrest cancer growth by selectively inducing apoptosis in cancer cells without affecting normal cells, studies found. And what makes this even better is that cooking tomatoes in olive oil in this study greatly increased the bioavailability of lycopene, a win-win situation.
were found to reduce inflammatory markers in healthy humans with moderately elevated c reactive protein a marker of inflammation.
This study found that the biomarkers of inflammation were greatly reduced by the end of the study in cherry consumption.
Per the research, cherries contain polyphenols and antioxidants producing antioxidants, anticancer, and anti-inflammation effects. Research also shows that eating tart cherries, can reduce the development of metabolic syndrome, and prevent diabetes.
This effect was attributed to the anthocyanins in tart cherries. It was found that tart cherries consumption was associated with reduced hyperlipidemia and decreased inflammatory markers
such as IL-6, and tumor necrosis factor.
12. Strawberries Berries
A 6 weeks research study found that eating strawberries consistently lowered the after-meal elevation of inflammatory markers that lead to atherosclerotic heart disease. Strawberries and many berries contain polyphenols and antioxidants.
Berries, research found inhibited digestive enzymes that cause high blood sugar after meals, so leading to better blood sugar control.
Blueberries have been found to have a protective effect against oxidation after a high-carb meal this shows likely due to phenolic compounds in this study the anthocyanins and resveratrol in blueberries are anti-inflammatory, and blueberries are rich in vitamin C another antioxidant.
Blueberries were found to be protective against MI in a study that followed 93600 nurses for 18 years.
Blueberries may help in cancer treatment.
According to research published by NIH, an antioxidant flavonoid in blueberries called myricetin was found to induce cancer cells to die and reduced markers of Pi3 kinase activity were seen, as well as tumor regression and decreased metastatic activity.
And another study found that Myrectin also improved diabetes by improving carbohydrate metabolism.
Blueberries consumption was found to decrease post-exercise inflammation, and markedly increase in natural killer cells was observed in this study.
14. Broccoli and other cruciferous vegetables
Studies show that these vegetables are beneficial in heart health and are also anti-cancer (source)
Research in The London Journal of Inflammation found that compounds found in cruciferous vegetables, have anti-inflammatory effects and specify that this kind of diet can be protective against diseases such as Crohn’s disease which worsened or improved depending on the diet.
Sulforaphane, an antioxidant found in veggies such as cabbage, broccoli, and Brussels sprouts is powerful against oxidative stress.
This compound induces many cytoprotective proteins including the Nrf-2 antioxidant response element pathway. Nrf-2 is the body’s own innate defense system of antioxidants, which pretty amazing.
If you would like to learn more about Nrf-2 the newly discovered fountain of youth, you can find more information here.
This in effect leads to antioxidant cytoprotection against oxidative stress that leads to diseases such as focal cerebral ischemia, brain inflammation intercerebral hemorrhage, acute renal failure due to ischemia, and also a protective effect against various cells, such as neuroblastoma cells, aortic smooth muscle cells, and even some renal tubule cells. ( Source)
Broccoli was found to have a potent antioxidant and anti-inflammatory effect per research
15. Dark Chocolate
Cocoa has anti-inflammation properties and protects against many gastrointestinal, cardiac, and nervous conditions.
Some of these antioxidant properties have to do with tryptophan breakdown. So when cocoa stops this, it means not only reduced inflammation but also better mood as increased tryptophan means increased serotonin and a better mood.
You know there is a wave of information where Marijuana as alternative medicine is concerned. Research is still ongoing.
Cannabinoids unlike marijuana do not cause a high but have been shown to have efficacy in treating many conditions, including many due to inflammation.
per this article Cannabinoids can help stop inflammation by dysregulating cytokines production by immune cells and disrupting the immune response and stopping inflammation activity of various immune cells that lead to inflammation of various organs such as the brain, the Gi system, the liver even preventing allergic asthma, a condition caused by airway hypersensitivity
Cannabinoids stop inflammation through cell death of activated GT cells, and by suppression of cytokines and chemokines.
Cannabinoids have been shown in research to prevent the initiation of disease processes such as rheumatoid arthritis, colitis, hepatitis, and Ms.
Cannabinoids may be useful in the prevention of cancers initiated by the immune response, studies show.
In some cases, cannabinoids can prevent certain cancers that are triggered by the immune response, by either suppressing tumor growth, or suppressing inflammation and tumor angiogenesis.
Cannabinoid oil is sounding more and more amazing as research continues to show it has a great benefit.
Those are the simple yet powerful ways to calm the fires of inflammation that are chronically scorching so many people, and they end up overweight and live with chronic aches and pains.
While research is still ongoing, it is clear that modern men and women are exposed to so many unnatural substances that we take for granted but they are making us sick.
‘This list is by no means exhaustive. There are a lot of good natural foods that we can eat to keep the fires of inflammation down.
Tell me in the comments below any other ways or foods you could add to fight the scourge of inflammation and improve health. Let’s learn and thrive in health together please I would love it if you shared this post.
My favorite food to eat to reduce inflammation is pineapple. After surgery, I found that a combination of fresh pineapple and turmeric ginger tea really helped.
What a great article, thank you.
Sasha, that sounds awesome. Yes, pineapples are great for inflammation and are delicious, plus there are many ways to use smooth and they make delicious and healthy smoothies.
Thank you for reading, so glad you found value in this post.
Thank you so much for putting this together! As a Fibromyalgia sufferer this is perfect for me. It was really easy to read too. Thank you 🙂
Rach – https://rachaelhope.co.uk/
Greeat articles…covered all aspects in such great details specially the use of natural ingredients in treatment if inflammation..yes one got to be aware and take necessary precautions and treatment to avoid chronic inflammation..
Carefully and well written. I must saw I was quite Ignorant on a lot of things you touched in this article. Thanks for educating.
Such an informative post. Thanks for sharing ♥️ ♥️ By any chance you are interested on doing collaborations, you can check out the collaborations portal of Phlanx.com and connect with amazing brands!
Hello Jane…Your list is comprehensive and you have well articulated ideas on fighting inflammation. Thank you!
Hi, your website is a great resource, you’ve provided a lot of helpful information related to health issues. Thanks a lot for sharing. Regards.BA
I did not know so many variety of foods can be helpful against inflammation. Great post.
I love fruit, so it’s a plus that they can help me fight inflammation in a natural, healthy way! I didn’t realize that so many different types of fruit are so beneficial.
Hi Rachel! I am so happy that I can provide helpful information to people especially those who suffer from chronic illnesses. Many of them do have inflammation as the root cause. Thank you for reading!
As, I think it was Hippocrates that said it, “let thy food be your medicine and your medicine your food,” I believe if we took measures we can turn around many illnesses through natural healing and foods that we have. Thank you for reading!
Hey, Tiffany! Thank you for reading! I love sharing my health knowledge and things I find out about health. I think it is good to know and I believe natural healing has a lot of potential in healing people heal and avoid chronic diseases such as diabetes and metabolic syndrome. And yes I would love to collaborate. I will def check phlanx.com out.
Hellow, Boniface! I am thrilled you stopped by! I am glad you found value in this post. Thank you for reading and letting me know.
Hi Justice! A lot of people don’t know because we live in a world where so much unnatural stuff is touted as food and it’s just the way we live. Then people just live with chronic illness. In the 21 century, people should be so much healthier, especially in a developed country. But as an RN, I see so many sick people, people who have lived a certain way just cos they did know any other way.
BA, You’re so welcome. I am glad you found my website as a health resource. That means a lot to me and energizes me to provide more value for my readers concerning health. I would love for people to have information that can help them live healthier.
Yes, if we just chose to eat natural foods, we can cure a lot of diseases. There are just too many things being touted as food that just is not good for us. Food can be our medicine if done right.
Great informative article please keep up the good work.
Great information. I have chronic pain and studied nutrition and so I’ve learned a lot about inflammation. For me proper rest, turmeric and omega 3’s help a lot. Eating vegetables consistently, I notice brings down inflammation as well as light exercise. And obviously the less stress we have too…so journaling is a great idea to help get our emotions out. Again great post!
Lauren, thank you so much for letting me know of your first-hand experience with inflammation, and chronic pain, two debilitating problems that many people have to live with. I thank you for affirming that these natural methods to help bring down the discomforts brought on by inflammation. Pain meds and NSAIDs are great but they don’t go to the root of the problem.
HI CrazyFitnessGuy!. Thank you so much for that positive affirmation. Very appreciated and energizing. I will keep it up. Again, thank you!
Hi Meygan! Fruit is such a delicious way to stay healthy. So many fruits and vegetables have a lot of vitamins and micronutrients that are especially great for controlling problems such as inflammation.
Healing inflammations through natural means, without much dependence on medicines, is certainly the more effective way. These do not have any side effects too.
I totally agree. It is good to cut out the side effects by using natural methods to maintain health.
A thorough article Jane, nice work! I love that you have mentioned the potent plant powers of CBD oil!! I would only add to encourage people to also look into Nrf2 activation as it’s the fastest & most powerful way of reducing inflammation that i’ve seen!
What a great in-depth article about inflammation!
It’s important to learn all about it as early as possible in order to avoid it or cure it if we or someone we know suffers from it.
I’ll be honest and say that my biggest weakness is sugar and must cut it off completely.
I have started taking my a.m. coffee without sugar and also check products for their sugar content!
I will pay more attention to my health and eat more plant-based foods as it will certainly produce positive results.
I wish you all the best.
Jeez, such a piece of good information. Need to show my husband who really takes his fat for granted. He is so lazy to hit the gym. This scared me
I find this fascinating! Interestingly tumeric and ginger actually cause flare ups for me. Some brilliant advice, thanks!
I am sorry that ginger doesn’t and turmeric do not work for you. It may be like many other treatments, not everything works for everyone. I hope you have found something that works for you. Thank you for letting me know.
It is true being overweight causes many health issues, a lot of them the root cause is inflammation leading to metabolic syndrome and as I explain this inflammation builds on itself making it hard to lose weight and the cycle just goes on. Encourage him to try.
Karla< thank you so much! I am honored that you read this attack. It is great that you are already starting to take action. All that added sugar in foods, is actually as someone said, the sweetest poison. You will feel so much better and vibrant when you eat more plant-based foods. All those starchy things are just sugar, which does nothing but causes fat build up. Avoid also anything that says fructose corn syrup. Good luck and good health to you.
Hey Sam! I am so honored that you stopped by and for reading. I have since come across your info on Nrf2. I find it really fascinating and hope to try it one of these days. It has to be the best product ever for oxidative stress. More people need to learn more about it. And yes, CBD oil is another amazing product that helps so many health issues.
Hey Indu, it is true, most medicines cause a lot of side effects. NSAIDs can lead to Gi bleeds for example. So if people can control some health problems simply by lifestyle choices, it is then a win-win situation.
Great article! I have ra and that’s why I eat a low carb diet. I have found great success with controlling my disease through diet and not meds.
So happy you stopped by! And I love your input. It means a lot to me. It is amazing how the food we eat if done right can help in controlling and changing our health conditions for the better.
Love all the recommendations you have about food and what to eat to help. I was having issues a few years back and I decided to change my diet. I cut sodium out and replaced them with herbs and spices. I turned into Vegan at one point but felt deprived and now I decided to go Plant-Based and incorporate whole foods to my meal plans.
Thank you so much!. It is amazing how healing real food is. Eating natural foods as nature intended is healing, and I am so glad to hear you have made the decision to nourish your body and care for your health by making the right food choices.
You have written a great, thorough article on inflammation! Great work!
I do want to caution you that inflammation is *associated* with the diseases you mentioned (Alzheimer’s, obesity, etc.) but it does not necessarily *cause* the diseases. Our bodies are very complex, and there is often more going on than just inflammation.
Stress and anxiety may actually cause our immune system to be vulnerable to these chronic diseases (https://yourplatewithcait.com/stress-and-anxiety-cause-health-problems). But, the studies aren’t conclusive just yet, so we cannot say inflammation causes those chronic diseases.
I love that you listed out some great foods to help fight inflammation! My personal favorites are turmeric, garlic, onions, berries and cherries, and cold-water fish (these fish are highest in omega-3 fats). I do have to say, though, that one study saying that a food fights inflammation does not mean that the food actually does. The whole diet works together, so if someone eats a lot of berries but also eats a lot of greasy hamburgers, then can we truly say that the berries are fighting inflammation?
Of course, it’s always better to eat fresh, whole foods over processed foods that can sit on the shelf for months. And I love that you’re advocating for people to eat those foods! It makes my job as a Dietitian that much easier 😉
Oh, and one last caution, mackerel tends to be really high in mercury and lower in omega-3’s, so it’s recommended to limit eating mackerel to once a month.
Great job writing such a thorough article! My article on inflammation is split into two posts (https://yourplatewithcait.com/gut-health & https://yourplatewithcait.com/inflammation) but it’s more on gut health leading to inflammation. I don’t think mine is as clearly written as yours, though! You’ve done a good job writing it in layman’s terms!
Thank you for such a thorough comment. And I do appreciate your caution. I agree, the body is very complex and there is a lot going on that science may still not understand and saying inflammation causes certain diseases can be a bit hasty or blanket statement. So noted. I did not know that about Mackerel, so your nutrition background is very appreciated. thank you for these links I will check those articles out. We are forever learning, so I am always ready to learn new information. It is true, these foods need to be an eat-in combination because nutrients are meant to work together. Thank you for your awesome comment.
Wow such an informative post it is !
Thanks for sharing. I had been ignorant about this all my life .
Turmeric is a great thing to add in food. In Pakistani/Indian cuisines turmeric is used generously.
I never knew that weight gain could be a sign of inflammation.
What a fantastic article. I found it so interesting to read the science behind it all. I am definitely inflamed without a doubt. I have 4 young kids so don’t sleep full nights, haven’t lost the baby weight & feel tired & sluggish most of the time.
Thanks for the information
Hi Michelle! Being a mommy of young kids is a blessing, a joy, but it sure can be exhausting especially if they tend to wake up in the middle of the night and keep you up. But they will grow and you will hopefully start to improve your sleep. Sleep deprivation will make it hard to lose weight as well. Try and change the thing you can, such as food choices. Thank you for reading and I am honored you found it informative.
Hi Madiha! I am so happy you found value in this article. I am just finding out how great spices such as turmeric are for healing. And if you eat foods made with turmeric such as Indian and Pakistani dishes then you’re in luck. That’s great. Yes, weight gain causes inflammation as fat cells tend to make and release inflammatory cytokines. Thank you for reading.
This is great information! I have found eating berries to be very helpful with my fibromyalgia, an illness which is made worse by inflammation. I must add more turmeric into my diet. I have heard that from several sources!
Yes, it is great for inflammation. I can’t even imagine the pain and exhaustion of living with such a chronic condition. Try to eat as naturally a possible. Incorporate many natural foods. have your magnesium and Vitamin D levels checked Food can be so healing
This is an amazing, informative and complete post. What works for me are primarily green tea, ginger tea and blueberries. I don’t know why they work, but they sure help. Let me forward your article to my sisters. It can help them a lot 🙂 thank you.
Ye Chen< thank you so much for reading. And I agree, green tea, ginger and blueberries are great for inflammation. I hope this information will be helpful to your sister. Diet, lifestyle changes can go a long way to helping us improve our health if we chose well.
As someone who can’t take ibuprofen, there are some incredible tips for inflammation. Thank you x
Hi Renee! Ibuprofen and many NSAID can cause other problems when used long term, and then there cases when one may not be able to take them as in your case. So trying these natural alternatives, some which go to the very root cause of the problem is preferable and good for the body as a whole. Hope you find some relief through natural care. Always check with your dr though.
Woah! I’m really enjoying the template/theme of this website. It’s simple, yet effective. A lot of times it’s hard to get that “perfect balance” between usability and visual appearance. I must say you’ve done a fantastic job with this. In addition, the blog loads extremely fast for me on Internet explorer. Outstanding Blog!
Thank you, Tameka. That is very encouraging.
Howdy would you mind sharing which blog platform you’re working with?
I’m planning to start my own blog soon but I’m having a
difficult time deciding between BlogEngine/Wordpress/B2evolution and Drupal.
The reason I ask is because your layout seems different then most
blogs and I’m looking for something completely unique.
P.S Apologies for getting off-topic but I had to ask!
I have clients and associates that would find the article helpful. Is it ok to forward the article without getting into trouble? Usually the articles are sent out to the public as a newsletter or an rss feed. I am not changing it or hiding the author, simple sending and saying “this might be of interest to you.”.
Hi yes as long the author is acknowledged, it would be okay to share. Thanks.
WordPress. Bluchic theme