Top Ten Supplements for Inflammation

Top Ten Supplements For Inflammation

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

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?

Vitamin C

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/

Top Ten Drinks To Reduce Inflammation

Top Ten Drinks to Reduce Inflammation

Inflammation is a healthy body process that could go wrong. Initially, it allows our body system to protect itself from injuries, illnesses, and infections. However, when it takes too long, it becomes a root cause of problems like rheumatoid, diabetes, Alzheimer’s, and arthritis.

When there’s a bacterial imbalance in your gut, foreign materials pass through and enter your blood. Our body naturally responds to these foreign materials by attacking them. By consuming healthier drinks, you can avoid these attacks from causing inflammation, therefore, help restore balance in your body systems.

If you’ve been living with an autoimmune disease, you’d discover that your diet could either reduce or worsen your condition. Galland L. in his medical review entitled Diet and Inflammation, underscored this idea, and the influence of nutrition and dietary patterns on inflammatory indices.


How to reduce inflammation in the body fast?

The food we eat can make or break us.

Our bodies naturally protect us from toxins in our systems such as from eating too much sugar. When there are too many toxins, however, it’s harder for our bodies to manage; hence, we get inflammation.

Inflammation can be triggered by a bacterial imbalance in our gut – our first line of defense from the outside world. 

Dr Frank Hu, a nutrition professor at the Harvard School of Public Health says “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects.”

Thus, the answer to reducing inflammation is found in your refrigerator.

In this blog, we’ll list down the top ten anti-inflammatory drinks to incorporate into your diet.


Drinks to reduce inflammation

1. Parsley and ginger green juice

avoid inflammation with your green juice!

Parsley is rich in antioxidants. Most studies confirm it as a bioactive source of carnosol which aids inflammation from rheumatoid arthritis. Ginger, on the other hand, contains gingerol, another inflammatory property that supports digestion and alleviates nausea. 

Combine these two major ingredients in a juice and drink it daily for about 12 weeks. Add spinach, apple, lemon, cucumber, and celery stalks for a more distinct flavor, and feel the difference!

2. Apple cider vinegar drink

apple cider is an anti-inflammatory drink you shouldn't exclude from your diet

Apple cider vinegar (ACV) has built a reputation for its health benefits and anti-inflammatory effects. Hence, this home remedy has been a staple in cooking and medicine for many centuries.

ACV quickly heals the body, and its natural prebiotics keep our microbiome healthy. As a result, it reduces inflammation around the digestive system, and other body parts like the blood and heart.

An ACV drink isn’t hard to prepare. A teaspoon of this in the morning is powerful enough to alleviate arthritis. But, its taste is not for everyone, so adding a teaspoon of honey and diluting in water should do the trick!

3. Turmeric tea

Turmeric tea anti-inflammatory

A glass of this bright yellow-orange turmeric tea comes with components that ease inflammation and reduce swelling for people who have arthritis. It also lowers painful symptoms of arthritis thanks to its curcumin, an active compound that does turmeric wonders.

Curcumin lessens the chances of acquiring neurodegenerative conditions. The spice slows down or even prevents age-related protein changes in the body. Turmeric’s properties are powerful in repairing cellular damage and reducing amyloid deposits or plaques. 

Making turmeric tea is simple. Boil two to three cups of water on a stove, then add the turmeric. Stir the mixture for about five to ten minutes. Get another container and strain the tea. If the taste is too strong for you, you can add honey or lemon!

4. Green Juice

Green Juice anti-inflammatory

If you can’t eat your green, leafy vegetables, drink them! It’s easier to juice vegetables at home than to fall in line at a local store to get one. Broccoli, Swiss chard, spinach, kale, and Brussels sprouts contain Vitamin E – a natural antioxidant proven to reduce body inflammation. 

Super greens are inflammation fighters! The motto here is “the darker, the better.” Combine these leafy vegetables and squeeze in a piece of ginger, apple, and lemon for a minty texture. 

5. Blueberry juice

Blueberry juice anti-inflammatory

Berries are superfoods that can throw a punch to fight inflammation. Blueberries, in particular, have antioxidants called flavonoids which have the most significant impact in reducing DNA damage causing cancer.

Anthocyanins, a type of flavonoid, fight free radicals and come with anti-cancer, anti-viral, and anti-inflammatory benefits. These substances help treat urinary tract conditions or simple colds.

Drinking a glass of blueberry juice helps lower blood pressure. The antioxidants reduce the risk factor for heart diseases causing major health problems. This drink is full of vitamins and chemicals that aid in regulating your immune system.

6. Green tea

Green tea anti-inflammatory

The beneficial effects of green tea improve the quality of life in patients with inflammatory disease. Drinking it can help prevent various diseases such as cancer, diabetes, and obesity due to their major component, epigallocatechin-3-gallate (EGCG)

EGCG suppresses inflammatory cytokines, and inflammation-related enzymes often found in neurodegenerative and reproductive diseases. This component in green tea helps prevent infections due to the antimicrobial properties in catechins.

7. Pineapple juice

Pineapple juice anti-inflammatory

Pineapples have bromelain, a mixture of enzymes, known to be a dietary supplement to fight pain and reduce swelling. Packed with the fruit’s vitamin C, this juice can help shorten the duration of bruising.

The anti-inflammatory properties of bromelain reduce the severity of swelling and stiffness from rheumatoid arthritis. The fiber in pineapple is also beneficial to decrease swollen joints and tenderness.

8. Oolong tea

Oolong tea anti-inflammatory

A traditional Chinese tea, Oolong, is made from the leaves of the Camellia sinensis plant that are partially oxidized. This drink contains vitamins, minerals, and antioxidants. Brew a cup of oolong tea to get the benefits of calcium, magnesium, potassium, and caffeine.

It also contains L-theanine, which is an amino acid that helps improve cognitive performance and relaxation. A study in China showed that drinking at least one cup of oolong tea can lower the risk of stroke.

Oolong tea eases insulin resistance to decrease inflammation and other mechanisms. The polyphenol antioxidants present in oolong tea help protect you from diabetes complications.

9. Beetroot juice

Beetroot juice anti-inflammatory

You can minimize risk factors for chronic diseases like high blood pressure and diabetes with beet juice. Beetroots are a humble food source with essential nutrients, folate, fiber, iron, and potassium. Take a glass of beetroot juice to improve blood flow and increase exercise performance.

Beets are rich in nitrates that reduce inflammation. Harmful compounds are removed from your bloodstream as beets help prevent the accumulation of fat in the liver. Beetroot juice has betalains – amino acids responsible for inhibiting signaling pathways causing inflammation.

10. Cucumber juice

Cucumber juice anti-inflammatory

Cucumbers are low in calories and have high water content. This is the reason why many health-conscious individuals prefer this drink in their diet. 

Cucumber juice keeps you hydrated, which is essential to help your brain to function better. Dehydration negatively impacts body coordination, memory, and processing of information.

A glass of cucumber juice is rich in potassium and vitamins K and C. It’s an excellent choice for weight management, digestive health, and physical performance. It’s also perfect to reduce inflammation in skin cells, especially when you’ve been under the sun for too long.

Incorporate natural drinks in your diet to reduce inflammation

It’s time to let go of soda and carbonated beverages. You can find a wide variety of fruits and vegetables you can turn into juice right from your kitchen. There are a unique set of nutrients and health benefits from these natural anti-inflammatory drinks.

Inflammation is not just about a swollen finger or a stubbed toe. You can develop chronic inflammation when you don’t take care of your body. It can also lead to joint pain, weight gain, and more long-term health risks like heart disease and Parkinson’s disease.

Next time you fill your pantry with snacks, add the ingredients from these drinks in your grocery list so they become part of your diet. You can counteract the risk of chronic inflammation by early prevention and developing a habit of drinking healthy drinks.