Inflammation often occurs as a response to illness, stress, and trauma. However, it may occur due to unhealthy foods and lifestyle habits. Inflammations are bad, but not all types are negative. In fact, inflammation is actually a healthy immune response to injuries, infections, and illnesses. How? Naturally, your body will respond by getting inflamed to fend off any threats to the immune system and eventually help with healing. According to researchers, chronic and systemic inflammation occurs when there’s an unhealthy reaction in the body. This unhealthy reaction occurs due to lack of sleep, poor diet, injuries, chemical exposure, or even biological conditions. However, some lifestyle habits, including proper nutrition, sleep, and stress management, may help naturally fight inflammation. Anti-inflammatory supplements and vitamins will up the ante and may be useful to make this process quicker.
Below are the best anti-inflammatory supplements that can help fight inflammation.
Omega-3 fatty acid is similar in function to fish oil, and it’s a good vital supplement for your health. They are present in fatty fish such as salmon, tuna and sardines, and are one of the most effective anti-inflammatory supplements. They help fight various types of inflammation, such as vascular inflammation- a risk factor for heart attack and heart disease.
Furthermore, the two most beneficial types of omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The latter has effects that reduce cytokine levels, and promote gut health. It also help decrease inflammation and muscle damage that often occur after exercise. In addition, most omega-3 supplements come in pill form, while others are manufactured and sold as oil. Nevertheless, Omega-3 fatty acids are available to purchase online.
Curcumin is an active ingredient found in turmeric and gives the spice its yellow hue. It is a plant in the ginger family and is well-known for its natural antioxidant and anti-inflammatory properties. Animal studies show curcumin might help with certain conditions, including arthritis, inflammatory bowel disease, and fatty liver disease. It may also help reduce inflammation to speed up wound healing and even reduce the risk of cancer. It’s quite safe to take curcumin with a low dose of non-steroidal anti-inflammatory drugs NSAIDs, though higher doses may increase the risk of bleeding. You can find this essential supplement in the spice aisle. It’s also in capsules, creams, drinks, and sprays and can be purchased online.
Series of research has helped prove that green tea can help fight inflammation. It was suspected to inhibit the production of certain inflammatory chemicals. It may also help reduce symptoms of arthritis as well as slow cartilage loss. Most doctors recommend drinking 3-4 cups of green tea per day or taking 300-500 mg of green tea extract per day. However, it contains caffeine, so it may not be safe for people who are allergic to caffeine, as the caffeine might cause stomach problems such as diarrhea. You can also get this product online.
Some research proved zinc to be an effective anti-inflammatory that may support the immune system and reduce several markers of inflammation. It also helps decrease oxidative stress among older adults ( oxidative stress may increase the risk of chronic health conditions, including cancers). People with low zinc levels are more likely to have arthritis which shows a significant link between inflammation and zinc deficiency. However, it’s advised you talk to a healthcare provider before trying this supplement, as taking an excess of more than 40 mg per day can be very dangerous.
Ginger is similar to curcumin and is well-known for its anti-inflammatory properties, possibly preventing oxidative stress and certain diseases, including cancer. Recent studies have also confirmed that ginger root helps lower inflammation in breast cancer patients. The main health-promoting compounds in ginger are gingerols which give ginger its anti-inflammatory power. Gingers are easy to use and easy to incorporate into your diet. Also, you can as well get an effective dosage from a ginger supplement. However, it’s quite bitter, and taking the capsule is easier than ingesting pure ginger.
This plant-based compound is a commonly recognized ingredient found in the skin of grapes and is often present in wines. It does have some anti-inflammatory properties that can help improve symptoms of ulcerative colitis- a type of inflammatory bowel disease. Resveratrol does this by inhibiting the inflammation pathways, thereby reducing the damage to the intestinal cell lining. Though it may help heal inflammation, it’s best to take in low levels as it has been found to interact with certain enzymes in the body when consumed at very high levels.
