8 natural ways to reduce inflammation in the body

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Inflammation is like your body’s police force—it steps in to heal injuries or fight off invaders like viruses and bacteria. But sometimes, inflammation doesn’t shut down when it should, and this can lead to long-term health problems such as arthritis, diabetes, and heart disease.

To manage this, people often use medicines and make lifestyle changes, but many are also turning to natural supplements for help.

One popular natural supplement is turmeric, particularly the curcumin it contains. This bright yellow spice, a staple in Indian cooking, is known for its strong anti-inflammatory effects.

Studies have found it helpful in reducing inflammation in various conditions including arthritis and diabetes. However, curcumin doesn’t absorb well by itself, so combining it with black pepper, which contains piperine, enhances its absorption.

Another effective supplement is omega-3 fatty acids, commonly found in fish oil and flaxseed oil. These fats are good at fighting inflammation. Research shows they reduce the production of substances that promote inflammation, such as eicosanoids and cytokines.

Regularly taking omega-3 supplements can help with arthritis symptoms, improve heart health, and guard against diseases caused by inflammation.

Ginger, more than just a flavor enhancer in cooking, also offers anti-inflammatory benefits. Studies suggest that ginger can block the creation of certain inflammatory compounds and also acts as an antioxidant.

People use ginger supplements to help with inflammatory issues like digestive disorders and arthritis.

Green tea extract is another supplement packed with antioxidants that reduce inflammation. The most notable component of green tea, epigallocatechin-3-gallate (EGCG), has been found effective in lowering inflammation markers and protecting cells from damage.

Resveratrol, found in red wine, grapes, and berries, is celebrated for its anti-inflammatory and antioxidant properties. Research has shown that resveratrol can decrease inflammation in people with conditions like heart disease, insulin resistance, and gastritis.

Zinc plays a crucial role in the immune system and managing inflammation. Getting enough zinc is linked to lower inflammation and stress levels in the body. Zinc supplements are commonly used for their wound healing, immune boosting, and anti-inflammatory properties.

Vitamin D is another essential nutrient, with a deficiency linked to increased inflammation and a greater risk of inflammatory diseases. Supplementing with vitamin D can help lower inflammation by adjusting the immune system and reducing inflammatory responses.

Spirulina, a type of blue-green algae, is gaining attention for its health benefits, including its anti-inflammatory effects. Research indicates that spirulina can reduce the production of inflammatory markers, offering relief in conditions like allergic rhinitis.

Using natural supplements can be a helpful way to fight inflammation and promote better health. However, it’s important to talk to a healthcare provider before starting any new supplement, especially if you have existing health issues or are on other medications.

With the right guidance, adding these supplements to your diet can be a positive step towards controlling inflammation and improving your overall health.

If you care about Parkinson’s disease, please read studies that Vitamin B may slow down cognitive decline, and Mediterranean diet could help lower risk of Parkinson’s.

For more information about brain health, please see recent studies that blueberry supplements may prevent cognitive decline, and results showing Plant-based diets could protect cognitive health from air pollution.

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