What Causes Inflammation?

Eat the Veggies

Regardless of what else you believe about food, there is no denying the power of vegetables. In addition to promoting health in nearly every other way, vegetables are high in phytonutrients, which will actively combat inflammation. In addition, vegetables fill you up and help you stay full longer, meaning you will be less likely to eat other pro-inflammatory foods.

Even “Healthy” Processed Foods Need to Go

Processed foods, even “healthy” ones from health stores, tend to be loaded with refined carbs and omega-6 fatty acids, and devoid of anti-inflammatory compounds. The more processed food you consume, the less fresh plant-based food you will consume. The more omega-6s you consume from processed food, the more omega-3s your body needs to effectively combat inflammation. If processed food is something you consume every day, cut it out and replace it with anti-inflammatory snacks such as fruits, vegetables, and nuts.

Take a Quality Anti-Inflammatory Supplement (NOT an NSAID)

An anti-inflammatory supplement contains concentrated anti-inflammatory compounds, such as curcumin and quercetin. Ideally, you should eat enough fresh fruits, vegetables, and spices to effectively moderate your immune response with food, but everybody falls short, so a quality supplement to help with inflammation is a good idea.

Some supplements, like Zyflamend, have had impressive studies showing active suppression of cancerous cells. Others contain concentrated compounds which have been studied, but the supplement itself has not been.

It is not recommended to take a nonsteroidal anti-inflammatory drug, or NSAID, everyday unless you are directed to do so by your doctor. All NSAIDs can have toxic side effects with prolonged use, such as liver damage, and are not meant to be taken for more than a short period of time. Herbal anti-inflammatory supplements can actually provide some of the same relief associated with NSAIDs, but without the risks of side effects.

Eat Plenty of Oily Fish, Chia Seeds, and Flax Seeds to Reduce Inflammation

You can also take a quality fish-oil supplement. In all cases, the omega-3 fatty acids will relieve the arachidonic acid burden in your body. Pre-converted EPA and DHA, found most commonly in fish, are better integrated into cell membranes, replace arachidonic acid, and release less potent eicosanoids to reduce chronic inflammation.

The omega-3 fatty acid ALA (alpha-linolenic acid), found in chia and flax seeds, takes up the metabolic pathway to form arachidonic acid, meaning your body will create less from the omega-6 fatty acids you consume. Both EPA/DHA and ALA should be a part of your daily diet to obtain maximal inflammatory relief.

Switch to Green Tea to Reduce Inflammation

Coffee is a wonderful drink, but research suggests people who drink 200mL or more coffee per day (a measly 6.75oz) have significantly higher circulating levels of TNFa, IL-6, and CRP. Green tea, on the other hand, reduces inflammation. If you are healthy and not fighting chronic inflammation, a cup or two of coffee per day is unlikely to lead to problems.

If you suffer already from chronic inflammation, however, your best move is to make the switch to green tea and reduce all external sources of inflammation.