What is Inflammation
Inflammation is a reaction or response to injury, infection or irritation in which the affected part(s) of the body become reddened, swollen, hot, and often painful.
Is a natural body response to illness, and helps the body to heal if it occurs in the short term whereas, prolonged inflammation can be harmful to your body.
Acute Vs Chronic Inflammation
Symptoms of acute inflammation are usually short-term, appearing within minutes, hours or days, acute inflammation is a response to tissue injury at times it goes on its own without taking any medication.
Chronic inflammation is a long-term or prolonged inflammation that can last and continue for months and even up to years.
The effect of chronic inflammation may vary with the cause of the injury and the ability to repair the affected tissue damages.
Chronic inflammation may increase the risk of various diseases including cancer, heart diseases, arthritis, and autoimmune conditions.
Natural Remedies for Inflammation
Inflammation can be reduced with natural remedies, the extent of its effectiveness depends on the cause of inflammation.
In this article, we are going to be looking at some of the natural and effective remedies that work effectively for inflammation.
Your choice of diet plays a major role in the prevention and control of inflammation. Your anti-inflammatory diet should provide a healthy balance of proteins, carbohydrates, and fat in each and every meal you take.
The Mediterranean diet is high in fruit, vegetables, whole grain, nuts, seeds, fish, healthy oils and spices. Additionally, nutrients found in this food including antioxidants, omega-3, and curcumin among others have shown remarkable anti-inflammatory effects.
Antioxidants Rich Foods
- Whole grains (such as brown rice, oat, and wheat- be cautious of gluten and fructose sensitivities).
- Beans and peas (such as red beans, black beans and pinto).
- Nuts (such as walnut, almonds, hazelnuts).
- Dark green leafy vegetables (kale, spinach, broccoli, cauliflower, brussels sprout).
- Fruits (such as raspberries, blueberries, blackberries, cherries, apples, and avocado.
Omega 3 Fatty Acids Rich Foods
- Fatty fish (such as salmon, mackerel, sardines, tuna and herring)
- Nuts and Seeds (such as flaxseeds, chia seeds and walnuts)
- Plants oils (such as flaxseed oil, canola oil, and soybean oil)
- Omega -3-fortified foods (such as eggs, milk, yoghurt, and soy beverages- choose a good brand).
There is also evidence that certain culinary spices and herbs like turmeric, ginger, garlic, and clove possess some anti-inflammatory properties.
- Curcumin is a potent anti-inflammatory compound found in turmeric.
- Gingerols found in ginger has an antioxidant and anti-inflammatory effect.
- Allicin is a potent natural antimicrobial, antioxidant, and anti-inflammatory compound found in crushed garlic.
- Clove contains a bioactive compound called eugenol, an antiseptic and pain-relieving compound.
- Rosemary is a rich source of antioxidants and anti-inflammatory compounds like rosmarinic acid and carnosic acid which help boost immunity, relieve stress and improve blood circulation.
Some healthy lifestyles can help in the control of inflammation. Apart from choosing a healthy diet, other factors include, getting enough quality sleep, limiting alcohol intake, stay active by exercising regularly and adequately.
- Get Enough Quality Sleep
Sleep deprivation may decrease the production of a protein called cytokines. Some cytokines are released during sleep, which improves the quality of sleep, some cytokines increase to regulate the body’s response to disease, infection, inflammation or stress.
Some finding suggests a good night’s sleep boosts immunity, increase cytokines production, relieve stress and reduce the risk of inflammatory diseases.
2. Regular and Adequate Exercise
It is well known that regular physical activities have numerous health benefits, including weight loss, strengthening bone and muscle, and reducing inflammation and risk of heart disease.
Activation of the body during exercise produces immunological responses including the production of many proteins or cytokines whose key functions are to regulate inflammation and boost immunity.
Chronic inflammations are problematic and can become severe when a certain choice of exercise.
Moderate exercise like walking, yoga, cycling and some other aerobic workout can help lower the body’s inflammatory response and increase tissue repair.
3. Limiting Alcohol Intake
Alcohol depletes the body’s water and nutrients, which suppress the immune system and worsen underlying health conditions such as arthritis, diabetes, and joint inflammation.
Switch alcohol consumption to other healthy drinks like water, fruit juice, and herbal teas that keep the body hydrated, flush out toxins from the body and help fight inflammation.
In some cases, additional supplements will go a long way in the management of inflammation. Some healthy supplements like omega 3 fatty acids, curcumin, capsaicin, zinc, green tea and antioxidants.
These supplements exist in different brands with the required dosage for a specific kind of inflammation. Not all supplements work for every type of inflammation.
Your health care provider will recommend one if the need be, don’t exceed the recommended dosage to avoid side effects and complications.
4. Topical Application
Topical anti-inflammatory is available as cream or gel, spray, foam, and patches. They contain anti-inflammatory medicines like diclofenac, ibuprofen, and ketoprofen and some others contain natural extracts like ginger, turmeric, chamomile, green tea and vitamin E for moisturizing effect.
The ingredients in them help soothes inflamed skin, improve skin hydration, and reduce inflammation and pain.