anti-inflammatory Archives - Cognitive health and wellness

Look up the healthiest beverages on the planet and you are most likely to see green tea on the top of the list.

For the last centuries, many people have praised the drink for its health properties that are beneficial for the body. Its effects on weight loss, digestion, skin, and preventing cardiovascular diseases are incredible.

The International Institute of Sustainable Development reported that tea is next to the most consumed beverage in the world next to water. Culture and weight management both contribute to its popularity from the past 2000 years. The drink is also convenient to make. You just need to pour hot water on the tea leaves and you’re ready to go!

Green tea remains to be a soothing and revitalizing drink perfect for the cold season. Its aroma has a refreshing taste to it that it blends well with cakes, chocolates, and other types of sweets (in little amounts would be a great treat!). Generally, anyone with known stomach problems, anemia, iron deficiency, liver disease, and troubles sleeping should drink this tea moderately. Seek your doctor’s advice for the recommended tea intake specifically for you. Depending on the guidance from medical professionals, you can go for either the tea bags or the loose tea leaves.

In this article, Cognitive Health and Wellness Institute shares the top benefits of this anti-inflammatory drink. Learn more how this natural drink can help improve your diet and overall health.

Is green tea good for you

This tea is made from the Camellia sinensis plant from steaming and pan-frying its leaves. The leaves are then dried, not fermented, so it still keeps polyphenols intact. These molecules are responsible for the many health benefits you can get from drinking green tea.

Overflowing with compounds that promote immune health, the US FDA even approved a topical ointment extracted from green tea leaves to treat genital warts. Also, if you regularly drink tea, it can help reduce risk of various diseases. Some of which are heart disease, certain cancers, and diabetes.

Who should not drink green tea

Did you know that green tea contains caffeine? Hence, if you have anxiety disorders, this might not be good for you. Also, if you have bleeding disorders, the risk of bleeding increases due to the caffeine content. For those with heart conditions, it is not advisable to drink lots of this tea because it may cause irregularity in your heartbeat.

Generally, anyone with known stomach problems, anemia, iron deficiency, liver disease, and troubles sleeping should drink green tea moderately. Seek your doctor’s advice for the recommended intake specifically for you. Depending on the guidance from medical professionals, you can go for either the tea bags or the loose tea leaves.

Benefits of green tea

If you haven’t heard yet, green tea is one of the superfoods that can boost your healthy diet and lifestyle. It’s also great for body detox and acts as an anti-inflammatory drink.

Here are the other health benefits of this popular drink:

Weight loss. EGCG helps prevent oxidative damage to your cells, consequently causing a rise in metabolism.
Protects against cancer. EGCG also helps inhibit growth of tumor cells to reduce the risk of cancer.
Supports brain health. Its active components help stop the progression of Alzheimer’s disease.
Reduces inflammation. EGCG suppresses inflammatory cytokines which helps lower cases of inflammation-related diseases.
Helps prevent bone damage. The antioxidants in this tea can help protect the risk of fracture and support bone density.
Fights bacteria, fungi, and virus to increase your immunity. Its antibacterial, antifungal, and antivirus effects of help boost your health immunity to fight against infection.
Balances blood sugar. It helps improve lipid metabolism and balance your metabolic rate.
Prevents diabetes. It can improve glucose metabolism, thus, preventing spikes in blood sugar.
Improves heart health. This drink helps prevent stroke and cardiovascular diseases, lower cholesterol levels, and speed up heart recovery.
Defends skin from aging. Antioxidants found in this tea helps protect skin from wrinkles and harmful effects of free radicals causing aging.

Other benefits:

Destroys harmful free radicals in fatty livers
Relaxes muscles to reduce severity of asthma
Kill food poisoning toxins and bacteria

Side effects of drinking green tea

Many of the side effects of this drink revolve around consumption of too much caffeine. For example, pregnant women aren’t encouraged to have green tea because it may cause birth defects, or worse, miscarriage.

Too much of it can cause restlessness, loss of appetite, nausea, irritability, skin rash, dehydration, and heart palpitations. There are also risks in coronary heart disease, cholesterol elevation, hypertension, insulin sensitivity, etc. There’s a study that shows it could stop the effectiveness of certain medications for blood pressure and the heart.

Other side effects of drinking green tea include reducing iron absorption in your body, sleep interference, upset stomach, and headaches.

What happens if you drink tea everyday

There are other types of tea (black, oolong, and white) but there are more flavonoids in green tea. These are plant-based antioxidant chemicals which make green tea of higher quality than other kinds. This tea is the most beneficial because it is least oxidized when processed, too.

Drinking green tea everyday is ultimately dependent on your individual health needs. Different people have different personal health conditions so how much you consume also depends on what your body can tolerate. A cup of tea each day should be fine.

Like drinking too much coffee, too much tea can cause dental stains. Worse, it can discolor and eventually cause dental plaque. Thus, it’s important that you brush your teeth within 24 hours of drinking green tea.

Generally, though, the health benefits outweigh the risks and/or disadvantages. In another study, these benefits are summarized as follows: cancer prevention plus anti-inflammatory, anti-bacterial, antiviral, anti-arthritic, antioxidative, and neuroprotective effects.

Cognitive Health and Wellness Institute encourages you to only drink green tea in between meals, not on an empty stomach. It’s also incorrect to have it with your meal because it may affect your body’s response to iron absorption. As always, a healthy, balanced meal is key to proper nutrition.

Resources:
https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/
https://www.asweetpeachef.com/benefits-of-green-tea/
https://www.webmd.com/food-recipes/features/health-benefits-of-green-tea
https://www.everydayhealth.com/diet-and-nutrition-pictures/life-sustaining-reasons-to-drink-green-tea.aspx
https://www.medicalnewstoday.com/articles/269538

What are anti-inflammatory supplements that you can take to stay healthy these days?

Supplements can be your ally in helping your body fight inflammation. You can stick to an anti-inflammatory diet or look for other sources of nutrients your body needs.

Probiotics, for example, improves digestion. You can lower the risk of inflammation when you have healthy gut microbiota. Probiotics help decrease gastrointestinal symptoms by altering the biochemical interaction of good bacteria living in your gut.

Melatonin supplements, on the other hand, may help treat sleep disorders. These supplements are typically prescribed as an alternative medicine for people with insomnia, jet lag, and ADHD.

In a previous article, Cognitive Health and Wellness Institute shared the top ten drinks to reduce inflammation. For this one, however, the team explores more about the top ten supplements to fight inflammation.

Best anti-inflammatory supplements

Omega-3 fatty acids

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in fish oil supplements which primarily contain omega-3 fatty acids. Our bodies convert EPA and DHA to an essential fatty acid called Alpha-lipoic acid (ALA).

Flax seeds, soybeans, and fish like salmon and tuna, have omega 3s (sometimes called “n-3s”). Studies showed that higher concentrations of EPA and DHA decrease the risk of coronary diseases and heart failure, for example. The anti-inflammatory effects of omega-3 fatty acids help promote gut health.

However, experts suggest checking with medical doctors first if you’re taking a blood thinner or have a compromised immune system. Only small dosages of fish oil should be consumed to avoid gastrointestinal upset or heartburn.

Ginger

Ginger contains gingerol, an inflammatory property that supports digestion and alleviates nausea. Zingerone, on the other hand, is a component of ginger that may help fight inflammation.

Mothers can use ginger root as a home remedy to treat morning sickness. Taking ginger can also treat nausea and indigestion and lower the risks of diabetes and high blood sugar levels.

Green tea supplements

Drinking green tea can help prevent various diseases such as diabetes, obesity, and cancer. It is due to the beneficial effects of its major component called epigallocatechin-3-gallate (EGCG).

EGCG is an antioxidant that helps prevent oxidative damage to your cells, consequently leading to decreased risk of inflammation. There are green tea extract supplements available over the counter, but check if it contains caffeine. If you’re sensitive to caffeine, these supplements may cause diarrhea or stomach pain.

There are lower cases of inflammation-related diseases for people who live in regions where green tea is naturally consumed. It is a traditional medicine for countries like China and neighboring Southeast Asian provinces.

Vitamin D anti-inflammatory supplements

Patients at risk for obesity typically have Vitamin D deficiency. Vitamin D is a fat-soluble nutrient essential in immune health. You can lower susceptibility to fatigue, infection, and gut-related diseases if you take Vitamin D supplements.

A study in 2017 showed that combining Vitamin D with omega-3 supplements help decrease the development of breast cancer. Another study also showed that people with more back pain and limited movement usually had low vitamin D.

It’s great if you have a daily dose of sunshine to boost your immune system. However, taking vitamin D supplements can decrease the risk of inflammation and support your heart, muscle, and lungs, too. Vitamin D is also crucial in absorbing calcium and phosphate, which both promote bone health.

Curcumin

Turmeric tea has components that ease inflammation and reduce swelling for people who have arthritis. One of these components is called curcumin which lessens chances of acquiring neurodegenerative conditions and lowers painful symptoms of inflammation.

This active ingredient in turmeric speeds up the healing of wounds. Additionally, it reduces the risk of cancer and inflammatory bowel disease.

Curcumin aids in repairing damage in cells, and turmeric’s properties reduce the production of amyloid deposits or plaques. Curcumin is a potent anti-inflammatory observed with remarkable effectiveness and without significant side effects.

Resveratrol anti-inflammatory supplements

Blueberries, grapes, pistachios, and peanuts contain a natural compound called resveratrol. It has anti-inflammatory benefits, especially for those with chronic conditions such as liver disease.

Resveratrol supplements act as antioxidants that lower blood sugar, triglycerides, and inflammatory markers for those with obesity. Also, research showed improved conditions and quality of life for patients with active ulcerative colitis.

Bromelain

Do you feel a burning sensation after eating too many pineapples? Bromelain is responsible for this astringent aftertaste. This mixture of enzymes acts as a dietary supplement to fight pain and reduce swelling.

The anti-inflammatory properties of bromelain reduce the severity of stiffness from rheumatoid arthritis cases. Bromelains reduce postoperative inflammation even for patients who came from nasal and dental surgeries. They also treat muscle injuries, sprains, and tendinitis.

Bromelain supplements help stimulate digestion, improve heart health, and decrease the risk of chronic inflammation such as allergies and osteoarthritis.

Zinc anti-inflammatory supplements

Zinc is a micronutrient that aids in fighting inflammation. You can get this from red meat, fortified cereals, oysters, legumes, and chicken. Zinc is a trace material; hence, our bodies only need small amounts for it to work.

Some symptoms of zinc deficiency are diarrhea, impaired growth, and decreased immunity. Pregnant women, in particular, need zinc for the body to produce DNA and protein crucial for the child’s development until infancy.

Over-the-counter zinc supplements can shorten the duration and reduce the severity of colds. Many multivitamins have enough doses of zinc, which can help you improve immune function overall.

Capsaicin

Chili peppers have capsaicin which is the crucial ingredient that gives its spicy heat. It helps with muscular and nerve pain, as well as stops your body’s response to inflammation.

Many topical creams used for medication contain capsaicin to alleviate pain. The effectiveness of this supplement as a counter-irritant is precisely in the burning sensation when eating hot peppers. That said, it essentially means it works because it burns.

Capsaicin’s general health benefits range from easing joint pains to neuropathy and rheumatoid arthritis pain. Avoid this supplement if you develop allergic reactions such as itching, swelling or rashes.

Garlic

Finally, garlic caps this top ten list of anti-inflammatory supplements. They are one of the more common foods that fight inflammation. Garlic has allicin, an anti-inflammatory compound that aids in strengthening your body’s immune system.

Garlic supplements block disease-causing pathogens that threaten your body’s immunity. They also contain vitamins and minerals, so even early Olympic athletes typically take them to improve performance.

The bioactive compounds in garlic such as saponins, phenolic compounds, polysaccharides and organic sulphides provide therapeutic benefits, too. Studies also show anti-inflammatory effects with garlic consumption.

What is the best natural anti-inflammatory supplement?

With all the abovementioned supplements to fight inflammation, Vitamin C stands out as the best. Why? It is a powerful nutrient with potent antioxidant benefits. Plus, many sources of vitamin C are often already incorporated into our diet.

Vitamin C, a water-soluble vitamin, is essential in producing many neurotransmitters and regulating gene expression. It also helps complete enzymatic reactions like collagen production, which is crucial in developing our connective tissues.

High doses of Vitamin C are sometimes intravenously given to patients who are diagnosed with severe respiratory illnesses. Because inflammation is an immune response, and vitamin C reduces the risk of inflammation, taking Vitamin C is perfect in achieving optimal health. Even doctors nowadays encourage “overdosing” Vitamin C to ward off threats of covid-19 transmission.

Citrus fruits and vegetables such as red and green peppers, broccoli, and Brussels sprouts naturally have Vitamin C. In addition to this, there are standard over-the-counter multivitamins and supplements you can buy.

Supplements to reduce inflammation in the body

It’s essential to fill up our bodies with different sources of micro-and macronutrients to avoid chronic inflammation. Vitamins and minerals, for instance, help protect our bodies from infections, injuries, or long-term cellular damage.

Vitamin E, specifically, boosts our immune system and helps slow down aging-related illnesses like cancer or Alzheimer’s disease. On the other hand, magnesium aids in stabilizing inflamed nerves and acts as a natural muscle relaxant to relieve pain.

There are supplements like methylsulfonylmethane (MSM) that can reduce pain and inflammation typically linked to arthritis. Quercetin, another anti-inflammatory supplement and one of the most potent natural antihistamines, helps control seasonal allergies. It is a plant compound that decreases cell damage and can remove body toxins.

With all these said, it begs the question, “Do you need supplements?” Certainly so. Whether or not you consume natural anti-inflammatory supplements or over-the-counter remedies, seek assistance and guidance from medical professionals first.

Ultimately, the purpose of this article is to guide you in learning about supplements that can help your body fight pain and inflammation. By doing so, we hope that you can prevent complications and the additional risk of inflammation-related diseases in the long term.

References:
https://www.healthline.com/nutrition/6-anti-inflammatory-supplements
https://www.medicalnewstoday.com/articles/326067
https://www.webmd.com/vitamins-and-supplements/ss/vitamins-supplements-fight-inflammation
https://www.verywellhealth.com/anti-inflammatory-supplements-options-190474
https://www.eatthis.com/best-supplements-reducing-inflammation/

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Tag Archives: anti-inflammatory

Top 10 Benefits of Green Tea