INFLAMMATION
Description
Body System
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[33] Bode AM, Dong Z. The Amazing and Mighty Ginger. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 7.
[34] Habib SHM, Makpol S, Hamid NAA, Das S, Ngah WZW, Yusof YAM. Ginger extract (Zingiber officinale) has anti-cancer and anti-inflammatory effects on ethionine-induced hepatoma rats. Clinics. 2008, 63(6), 807-813.
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[36] de Oliveira JR, Camargo SEA, de Oliveira LD. Rosmarinus officinalis L. (rosemary) as therapeutic and prophylactic agent. J Biomed Sci. 2019;26(1):5. Published 2019 Jan 9.
[37] Tsai TH, Chuang LT, Lien TJ, Liing YR, Chen WY, Tsai PJ. Rosmarinus officinalis extract suppresses Propionibacterium acnes-induced inflammatory responses. J Med Food. 2013;16(4):324-333.
[38] Ghasemian M, Owlia S, Owlia MB. Review of Anti-Inflammatory Herbal Medicines. Advances in Pharmacological and Pharmaceutical Sciences. 2016.
[39] Takaki I, Bersani-Amado LE, Vendruscolo A, et al. Anti-inflammatory and antinociceptive effects of Rosmarinus officinalis L. essential oil in experimental animal models. J Med Food. 2008;11(4):741-746.
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[41] Chen S, Jiang H, Wu X, Fang J. Therapeutic Effects of Quercetin on Inflammation, Obesity, and Type 2 Diabetes. Mediators of Inflammation. vol. 2016.
[42] Comalada M, et al. In vivoquercitrin anti-inflammatory effect involvesrelease of quercetin, which inhibits inflammationthrough down-regulation of the NF-jB pathway. Eur. J. Immunol. 2005, 35:584–592.
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[46] Prasad AS. Zinc: an antioxidant and anti-inflammatory agent: role of zinc in degenerative disorders of aging. J Trace Elem Med Biol. 2014;28(4):364-371.
[47] Olechnowicz, J., Tinkov, A., Skalny, A. et al. Zinc status is associated with inflammation, oxidative stress, lipid, and glucose metabolism. J Physiol Sci 68, 19–31 (2018).
[48] Jarosz, M., Olbert, M., Wyszogrodzka, G. et al. Antioxidant and anti-inflammatory effects of zinc. Zinc-dependent NF-κB signaling. Inflammopharmacol 25, 11–24 (2017).
[49] Marreiro DDN, Cruz KJC, Morais JBS, Beserra JB, Severo JS, De Oliveira ARS. Zinc and Oxidative Stress: Current Mechanisms. Antioxidants. 2017; 6(2):24.
[50] Prasad AS. Zinc is an Antioxidant and Anti-Inflammatory Agent: Its Role in Human Health. Front Nutr. 2014;1:14. Published 2014 Sep 1.
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[52] Huang Z, Rose AH, Hoffmann PR. The role of selenium in inflammation and immunity: from molecular mechanisms to therapeutic opportunities. Antioxid Redox Signal. 2012;16(7):705-743.
[53] Mal’tseva VN, Goltyaev MV, Turovsky EA, Varlamova EG. Immunomodulatory and Anti-Inflammatory Properties of Selenium-Containing Agents: Their Role in the Regulation of Defense Mechanisms against COVID-19. International Journal of Molecular Sciences. 2022; 23(4):2360.
[54] Kudva AK, Shay AE, Prabhu KS. Selenium and inflammatory bowel disease. Am J Physiol Gastrointest Liver Physiol. 2015;309(2):G71-G77.
[55] Hariharan, S., Dharmaraj, S. Selenium and selenoproteins: it’s role in regulation of inflammation. Inflammopharmacol 28, 667–695 (2020).
[56] Singh U, Devaraj S, Jialal I. Vitamin E, oxidative stress, and inflammation. Annu Rev Nutr. 2005;25:151-174.
[57] Nazrun AS, Norazlina M, Norliza M, Nirwana SI. The anti-inflammatory role of vitamin e in prevention of osteoporosis. Adv Pharmacol Sci. 2012;2012:142702.
[58] Asbaghi, O., Sadeghian, M., Nazarian, B. et al. The effect of vitamin E supplementation on selected inflammatory biomarkers in adults: a systematic review and meta-analysis of randomized clinical trials. Sci Rep 10, 17234 (2020).
[59] Jiang Q. Natural forms of vitamin E: metabolism, antioxidant, and anti-inflammatory activities and their role in disease prevention and therapy. Free Radic Biol Med. 2014;72:76-90.
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Dietary & Other Supplements
1. Vitamin D3/K2: Inflammation levels are often associated with insufficient vitamin D. Proper supplementation aids in regulating inflammatory responses, promoting overall health.
2. Omega 3: Acts as a natural inhibitor of the enzyme cyclooxygenase (COX), reducing the production of inflammatory prostaglandin hormones. Omega-3 serves as an effective anti-inflammatory agent.
3. Borage Oil or Evening Primrose Oil: These oils suppress oxidative stress and signaling pathways in macrophages (key immune cells), inhibiting inflammatory responses at the cellular level.
4. Zinc: Deficiency can elevate inflammatory cytokines. Zinc supplementation regulates NF-κB activation (a critical protein complex), reducing the production of inflammatory markers.
5. Selenium: It modulates selenoprotein gene expression, inhibiting NF-κB activation and reducing CRP production (an inflammatory marker). Selenium supplementation helps attenuate chronic inflammation by restoring depleted selenium levels.
6. Vitamin E: Different forms of this vitamin scavenge reactive nitrogen species and suppress proinflammatory signaling pathways. This antioxidant action mitigates inflammation and supports overall health.
7. Magnesium: Magnesium induces anti-inflammatory effects by lowering levels of NF-κB, IL-6, and TNF-α (inflammatory markers). Additionally, it improves mitochondrial function and boosts antioxidant capacity, tackling oxidative stress.
Plant Extracts
1. Curcumin: As an anti-inflammatory agent, curcumin acts against inflammation by inhibiting the TLR4 pathway (involved in immune response) and the NF-κB pathway (associated with inflammation). This action reduces pro-inflammatory factors and inhibits matrix-degrading enzymes.
2. Quercetin: It modulates immune responses and mitigates inflammation by interacting with crucial intracellular components. Its broad impact on cellular function makes it effective in controlling inflammatory processes.
3. Bromelain: Bromelain induces an anti-inflammatory response by reducing the synthesis of inflammatory mediators like PGE-2 and COX-2 (substances that contribute to inflammation), alleviating inflammation and associated symptoms.
4. Boswellia Serrata: The acids inhibit 5-lipoxygenase, an enzyme producing leukotriene (compounds involved in the inflammatory cascade), regulating the inflammatory process.
5. Ginger Powder: Ginger improves inflammatory responses by inhibiting NF-κB and reducing levels of nitrite, PGE2, IL-6, and IL-8 (signals and substances associated with inflammation). Additionally, it enhances intestinal barrier function, contributing to anti-inflammatory effects.
6. Rosemary Leaves Extract: This herb inhibits oxidative and inflammatory markers, including IL-1b, PGE-2, NO, COX-2, and MMP2 (substances linked to inflammation). This broad-spectrum action makes rosemary extract effective in addressing inflammation.
Natural Compounds
No replicated and convincing research studies are available, and there is no anecdotal evidence supporting the effectiveness of this method.
Complementary & Alternative Treatments
No replicated and convincing research studies are available, and there is no anecdotal evidence supporting the effectiveness of this method.
Symptoms & Signs
Causes
Infection, Injury, Insulin Resistance, Obesity, Stress, Environmental Toxins, Leaky Gut Syndrome, Free Radical Damage To The Cells
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How Nutrients Function
Antioxidants: Antioxidants protect cells from oxidative stress caused by free radicals, potentially reducing the risk of chronic diseases such as cancer and cardiovascular ailments. They safeguard DNA integrity, slow down aging processes, and support overall cellular health.
Enzymes and Coenzymes: Enzymes catalyze biochemical reactions, while coenzymes assist in these processes by binding temporarily to enzymes. Together, they regulate digestion, energy production, immune responses, and various metabolic pathways.
Fatty Acids: Fatty acids serve as energy sources, structural components of cell membranes, and precursors to signaling molecules. Essential fatty acids, like omega-3 and omega-6, play critical roles in brain function, cardiovascular health, and inflammation regulation.
Fruit Extracts: Rich in antioxidants, vitamins, and fiber, fruit extracts offer numerous health benefits, including anti-inflammatory, anti-cancer, and immune-boosting properties. They also support digestive health and contribute to overall well-being.
Herbal Extracts: Herbal extracts contain bioactive compounds with various medicinal properties, including antioxidant, anti-inflammatory, and antimicrobial effects. They have been used traditionally to support digestion, immunity, and overall health.
Minerals: Minerals are essential for various physiological functions, including bone health, nerve transmission, and enzyme activity. They support overall health by ensuring proper cellular function and metabolic processes.
Vitamins: Vitamins are essential micronutrients that play diverse roles in supporting cellular processes, immune function, and overall health. They must be obtained through diet or supplementation to ensure proper bodily function.
Podcast Episodes To Listen To
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Lectures To Learn From
Functional Lab Tests That You Might Consider
References
Things To Do
In order to keep the inflammatory processes at bay, it is recommended to:
consume a whole-foods-based diet composed of fresh vegetables, fruits, meats, fish, legumes, whole grains, and healthy fats.
Opt for organic, pesticide-free produce.
incorporate sufficient intake of dietary fiber that promotes gut health, timely waste elimination, weight loss, and immune function.
Consume foods that have anti-inflammatory properties, such as vegetables, fruits, ginger, turmeric, garlic, onions, fatty fish, extra virgin olive oil, etc.
maintain a proper omega-3 to omega-6 ratio in the diet, which ideally should be between 1:1 and 1:2.5.
Eat a low-glycemic diet [a low-carbohydrate diet].
incorporate probiotic-rich foods, such as fermented products like kimchi, sauerkraut, kombucha, miso, pickled vegetables, kefir, etc.
stay hydrated. Drink quality mineral water, herbal teas, green tea, and moderate amounts of coffee.
Use anti-inflammatory herbs such as black pepper, clove, fenugreek, cinnamon, oregano, thyme, cayenne pepper, etc.
Instead of table salt, use Himalayan or sea salt.
Instead of sugar, use honey, stevia, monk fruit powder, erythritol, or xylitol.
cook at home to have better control over the ingredients used to prepare the meals.
Steam, boil, stir-fry, or bake your food to reduce the likelihood of inflammation.
Furthermore, implement the following:
regular exercise. Moderate-intensity physical activity promotes weight loss, boosts metabolism, and detoxifies. It also promotes immune function and helps control inflammation.
quality sleep. Sleep is an essential element in fighting inflammation in the body. It gives time to the tissues and systems to deal with inflammatory particles, detoxify, and regenerate.
stress reduction techniques, such as yoga, meditation, and mindfulness.
maintain a healthy weight.
intermittent fasting, which is a great tool for combating systemic inflammation.
daily fresh air, sun, and nature exposure.
positive social interactions with your family and friends.
substitute commercial household cleaning supplies, skin, hair, and body care products, and come up with green and safe options that reduce the exposure to chemicals.
Things To Avoid
The following dietary habits do not support inflammation reduction:
the consumption of processed, junk, and fast foods. They contain pro-inflammatory trans fatty acids, sugar, added salt, food additives, and refined carbohydrates.
packaged snacks, such as chips, crackers, coated nuts, etc.
sugar, desserts, candy, sugary snacks, baked goods, and sugary beverages. Sugar is highly inflammatory. It also alters the gut microbiome and impairs immune function.
refined carbohydrates found in white flour breads, pastas, baked goods, and pizza dough. Refined carbohydrates are devoid of fiber, elevate blood glucose levels, and promote inflammation.
alcohol, soft drinks, sweetened fruit juices, etc. Their sugar content makes them very inflammatory.
Deep-fried and grilled foods, which are high in AGEs, cause inflammation.
table salt in large amounts and added salt in processed and packaged foods, which contribute to inflammation.
avid trans fats and hydrogenated vegetable oils.
Low-fat products, even though they are advertised as heart-healthy, are higher in carbohydrates, which can increase inflammation.
frequent takeouts and eating restaurant food.
refined seed and vegetable oils, such as canola, sunflower, safflower, rapeseed, soybean, corn, etc. These oils are inflammatory, even more so when heated.
insufficient water intake.
Other things to avoid include:
lack of physical activity and overexercising.
chronic stress, which adds to inflammation.
constipation and digestive distress.
insufficient sleep.
smoking and binge drinking.
weight gain.
certain drugs and medications.
nutritional deficiencies.
depression, anxiety, and other mental and emotional problems.
social isolation, which is a contributing factor to chronic inflammation.
staying indoors for extended periods of time, lack of fresh air, and nature interaction.