Top 5 Foods and Supplements to Reduce Inflammation

Many of us know inflammation. When it happens, you might see signs like redness, heat, swelling, and pain. Experts and Doctors say that you can think about inflammation as your body says, “Hey, we need to heal.

This reaction helps fix damaged places and fights off bad things like viruses and bacteria. Without inflammation, cuts wouldn’t heal properly, and infections could get really serious, too! So yes, inflammation can feel uncomfortable at times. But remember, it’s super important for keeping us healthy.

The body has this super cool and complex way of handling inflammation. When it gets hurt, or if it is an infection, inflammation jumps into action. It's like your body's quick response team! This helps heal the hurt spot. Once everything's okay again, it calms down.

This careful process protects our organs and tissues. But sometimes, inflammation doesn’t just go away. That long-lasting inflammation is not like the regular one that helps us get better. No, it’s actually not helpful at all, and it really needs some attention.

When inflammation hangs around too long or pops up in the wrong places, it can lead to trouble. We call this ongoing issue chronic inflammation. But guess what? There’s a bright side: Chronic inflammation doesn’t have to be your lifelong companion!

By picking healthy foods & living well, you can make great progress in controlling and reducing inflammation. So, even though facing ongoing inflammation can feel really stressful, making some smarter choices can seriously help you keep it in check.

What are the Different Types of Inflammation?

Well, there are typically two main kinds.

Acute inflammation mostly happens when you get a cut on your body part, such as your knee, twist your ankle, or have a sore throat. It's really a quick response. This response is localized, which means it targets exactly where there's a problem. You might notice some telltale signs like redness, swelling, and heat, and sometimes, it hurts or makes it hard to move the area.

Now, chronic inflammation is different. It can affect your whole body in the long run. Chronic inflammation sticks around for a while. It's also called persistent or low-grade inflammation. This type of inflammation keeps your body at a slight level of irritation. Doctors figure this out by looking for tiny increases in specific immune markers that can be found in blood or tissue samples.

Foods To Limit

Saturated fats come from animals that weren't fed well, plus those that munch on genetically modified corn and grains. Don’t forget about antibiotics and hormones, too, because all these can lead to inflammation in our bodies. Oh, and let’s not overlook trans-fats. They sneak in from hydrogenated oils, margarine, and shortening. These are big troublemakers.

It's super important to avoid a diet packed with omega-6 fatty acids, keeping omega-3s low. This imbalance triggers higher cytokine levels, proteins in our cells that can cause inflammation.

By the way, sugar and processed foods ramp up inflammation, too! So, keeping an eye on what we eat is key to feeling good.

Top 5 Anti-Inflammatory Foods

Cruciferous Vegetables

Cruciferous veggies? Oh, you know them! Think broccoli, kale, & cabbage. These vibrant greens really bring it with their powerful anti-inflammatory and anti-cancer benefits. You’ll find this colorful, leafy goodness in many Asian meals. It’s super good for you! Why? Well, it’s loaded with beta-carotene and vitamin A. Those antioxidants? They play a big role in keeping our cells safe from harmful toxins.

Turmeric

It’s another fantastic addition to our food. Not only does it make things taste yummier, but it also guards your body against oxidative stress after eating. Isn’t that neat? Plus, turmeric can stop fats from oxidizing while you cook. So go ahead! Sprinkle some into your soups, curries, or any dish with an Indian flair. You can get turmeric fresh or dried & ground – it really comes in handy in so many ways!

Ginger

What about ginger? It’s been around forever in Asian, Indian, and Arabic medicine. Ginger is related to turmeric and is known as this spicy powerhouse. It really helps ease the pain for those with osteoarthritis and other inflammatory issues; it's a blessing. Ginger works by blocking the production of inflammatory prostaglandins, which is quite neat if you ask me.

Sardines

Let’s talk about sardines. These tiny fish are packed with omega-3 goodness. Seriously, they fight inflammation like champions. They’re among the best sources of vitamin B12 and omega-3 fatty acids like DHA. Eating sardines can actually lower the risk of heart disease, that pesky inflammation issue we all want to avoid.

What's even better? Those omega-3s help lower triglycerides and bad cholesterol. Meanwhile, vitamin B12 helps keep homocysteine levels in check. High homocysteine can be bad news for our arteries. It might cause something called atherosclerosis. So, grabbing sardines is such an intelligent choice.

Extra Virgin Olive Oil

It is a tasty oil packed with polyphenols. You can think of them as little superheroes battling inflammation in our bodies. There are tons of these compounds (more than two dozen) that scientists are excited about because they work wonders against inflammation. They help lower harmful messaging molecules and calm those pro-inflammatory enzymes down.

A bottle of virgin olive oil contains loads of these polyphenols. Research shows that eating a diet rich in olive oil polyphenols leads to healthier breast tissue, better gut function, improved heart health, and even some protection against secondhand smoke and other yucky pollutants. Just remember to keep it cool when drizzling on salads or cooking. That way, all those health benefits stick around.

Choosing The Right Anti-Inflammatory Supplement For You

Anti-inflammatory foods, exercise, adequate sleep, and stress management may help reverse chronic inflammation. In some cases, additional support from supplements may also be useful. Read on to find our favorite anti-inflammatory supplements available to try today.

Douglas Laboratories®-Optimized Curcumin 60 vegcaps

Designs for Health-Curcum-Evail Chewables 60 chews

Allergy Research Group-Boron Joint with CurcuWin 90 vegcaps

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The info you see is for educational use only. These statements haven't been checked or approved by the & Drug Administration. Content is not to diagnose, treat, heal, or prevent any disease. So, it’s really not medical advice! Please don’t use this instead of talking to real medical experts. It’s super important to discuss any health worries with your doctor or a qualified health professional. Before making any significant changes to your diet or lifestyle—or starting a new health program—checking in with someone who knows is crucial. Curated Wellness isn’t responsible for any health issues that may come up after following what you read in this material.