Inflammation is a process by which the body's white blood cells and chemicals protect us from infection and foreign substances, such as bacteria and viruses.
When inflammation occurs normally, chemicals from the body's white blood cells are released to protect us from foreign substances. Sometimes, however, the white blood cells and their inflammatory chemicals cause damage to the body's tissues.
* Eat lots of fruits, vegetables, and wild seafood. Despite the health benefits of fish, most species have astronomically high levels of mercury and PCB's.
Severely limit or avoid Atlantic varieties, and only eat wild Pacific or Alaskan salmon (unless organically farm-raised).
Because toxins magnify as you go up the food chain, sardines, anchovies, and shellfish are still good choices.
Add generous portions of brightly-colored vegetables to every meal and snack for their fiber and natural anti-inflammatory compounds.
Many herbs and foods such as turmeric, oregano, garlic, green tea, blueberries, and ginger contain bioflavonoids and polyphenols that limit free radical production.
You may want to investigate the anti-inflammation diet outlined in The Perricone Promise, by Nicholas Perricone. * * Add essential fatty acids (EFA's) to your diet. Since it is omega-3 fatty acids that are in shortest supply in our modern diet, we recommend you take a daily EFA supplement high in omega-3's to rebalance your diet.
This is one of the simplest yet most important steps you can take to quell chronic inflammation in your body.
In our practice we have found fish oil EFA supplements to be most effective, but if you are a vegetarian, algal sources can be used with good result.
Just be sure your EFA supplement has been tested and proven free of mercury and other heavy metals -- otherwise it can do you more harm than good.
You can also include a small handful of nuts and seeds in your diet daily, especially walnuts and freshly ground flaxseed, which are good sources of omega-3's.
Some practitioners also recommend adding an omega-6 supplement called gamma linolenic acid, or GLA, if you have rheumatoid arthritis.
For cooking purposes our oil of choice is grapeseed oil, and for dressings it's olive oil, which is high in oleic acid, an omega-9 with anti-inflammatory properties.
You can even have the ratio of EFA's in your blood evaluated with an EFA profile that measures omega-3 levels versus the omega-6's versus the omega-9's.
Remember, when it comes to essential fats, it's all about balance -- read our articles on the truth about fat and cholesterol, the benefits of omega-3's, the differences between omega-3's, 6's and 9's and for detailed info. * * Eliminate certain foods and additives from your diet.
I know how hard it can be to avoid many of the foods that turn the body's inflammation dial on high.
Number-one on the list of offenders would be the sugars and refined carbohydrates that women so often crave when their systems are off-balance.
Next would be the countless gluten-containing foods like wheat and corn (among others) that line supermarket shelves.
These and so many other additives and preservatives are often hidden in processed and packaged foods, making them even more difficult to avoid.
You will also need to steer clear of known allergens, and be aware of increasing food sensitivities as well. Wheat, eggs, dairy, soy and nuts are the most common dietary irritants.
To help you identify sensitivities that could be causing you problems, follow an elimination diet (avoiding a substance for two weeks, then introducing it for a day or two).
Yes, it can be difficult at first to make changes like this, but the payoff is huge -- it can make a tremendous difference in how you feel in a surprisingly short period of time.
The tip away from pro-inflammatory toward anti-inflammatory can take place almost overnight for some women.
Natural anti-inflammatory supplements
* Add a high-quality daily multivitamin/mineral complex.
There are several markers in our blood, in particular C-reactive protein (CRP), that can be easily measured to give us an indication of the level of inflammation present in our bodies.
When weighed with our health history, our risk of inflammation-related diseases can be inferred from these markers of inflammation.
Even though many studies have examined the impact that vitamins such as folic acid and other B vitamins have on tissue function and inflammation markers, the role these vitamins play remains unclear.
Still, there is a clear connection between adequate blood levels of certain nutrients, getting homocysteine and CRP normalized, and lowering risk of health conditions caused by inflammation, like arthritis, cardiovascular disease and insulin resistance.
Along with folic acid, other B vitamins and EFA's, as described above, vitamin D too has a known anti-inflammatory effect, and vitamins C and E are widely celebrated as powerful antioxidants, countering the harmful effects of free radicals.
One day we'll have greater knowledge of how vitamins, minerals, and micronutrients work on our behalf as natural anti-inflammatories.
But what is important for us to understand now is that the damaging effects of inflammation can be prevented and reversed by making healthy dietary changes and adding certain supplements to the diet today.
Taking a good multivitamin is one of the easiest ways to ensure that your body has adequate levels of antioxidant and anti-inflammatory nutrients when it needs them most. (To learn more, read our article on health and vitamins.)
* A rainbow of anti-inflammatory botanicals
* Bioflavanoids. This is a class of over 5000 plant chemicals that our bodies metabolize in such a way that offers us strong anti-oxidant, anti-cancer, anti-allergenic and anti-inflammatory effects.
Bioflavanoids, also called flavones or flavonoids, include compounds such as quercetin, epicatechin, and oligomeric proanthocyanidins (OPC's).
But don't let their long names put you off; many occur abundantly in our daily food and drink -- in citrus fruits, vegetables, tea, cocoa and wine, to name just a few!
Others are less well known, found less widely in nature, or still waiting to be discovered.
Most bioflavanoids can be taken in supplemental form as part of a natural anti-inflammation regimen.
Among the best for soothing the inflammatory cascade are quercetin, rutin, and procyanidins (OPC's) such as those found in pine bark extract (Pycnogenol) and grape seed extract.
Other anti-inflammatory herbs.
Aside from the large group of bioflavanoids I've only touched on above, the plant kingdom has so much more to offer us in the way of compounds that quiet inflammation in our bodies.
Many of these are found in traditional medicinal herbs used for centuries in the past, yet whose specific mechanisms of action biochemists are still working to explain today.
Their study is helping to bring about a whole new range of anti-inflammatory agents that more safely and effectively target the inflammatory cascade well upstream of where conventional NSAID's and COX-2 inhibitors cause their damaging and unwanted side effects.
Here's just a sampling.
* Boswellia (Boswellia serrata). Also known as Indian frankincense, Boswellia serrata has long been recognized in Ayurvedic medicine for its anti-inflammatory benefits.
Today scientists studying extracts of boswellia are reporting that it can switch off key cell signalers and pro-inflammatory mediators known as cytokines in the inflammatory cascade. * * Ginger (Zingiber officinalis). Valued for centuries the world over for its medicinal qualities, ginger today is being studied by biochemists and pharmacologists interested in its analgesic, anti-inflammatory, anti-nausea and sugar-moderating effects in the body.
In the past 30 years or so their work has confirmed how ginger shares properties with conventional over-the-counter and prescription NSAID's, in that it suppress the synthesis in the body of the pro-inflammatory molecules known as prostaglandins -- except with few if any side effects.
Recently, however, an even more exciting body of work is emerging that shows how ginger extract can actually inhibit or deactivate genes in our body that encode the molecules involved in chronic inflammation.
* * Turmeric (Curcuma longa), an ancient culinary spice native to South East Asia, has been used as an anti-inflammatory agent for centuries in Indian Ayurvedic medicine.
Also known as cucurmin, it is a mild COX-2 inhibitor, but works differently from the prescription-strength drugs that can increase your risk of myocardial infarction or stroke.
Like Boswellia and ginger, it seems to inhibit joint inflammation by preventing the production of prostaglandins and activation of inflammation-regulating genes through its effects on cell-signalling.
* * Glucosamine-chondroitin. Glucosamine sulfate (1500-2000 mg/day, divided doses) and chondroitin sulfate (~1000 mg/day) are important building blocks in healthy cartilage. As we age, our bodies cannot create these compounds as readily.
Glucosamine-chondroitin supplements may help repair damaged tissues, but they are felt to act principally by delaying the progression of joint inflammation and alleviating its symptoms.
In other words, they may not have as strong an impact on the underlying causes of chronic inflammation as the other recommendations in this article, but you can certainly ask your healthcare provider about including them in your plan. (If you have shellfish allergies, be sure to check with your healthcare provider before taking these supplements.)
Posts: 7772 | From Northeast, again... | Registered: Oct 2006
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bettyg
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sparkle, thanks for good, informative, broken-up info; learned a lot!
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lymielauren28
Frequent Contributor (1K+ posts)
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posted
Sparkle - wonderful and informative post! I want to add also that quercetin is found in apples and red onions and also helps reduce imflammation. It also works as a natural anti-histamine for those of us who suffer from allergies and who have over-active immune systems.
-------------------- "The only way out is through" Posts: 1434 | From mississippi | Registered: Nov 2007
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lymielauren28
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Haha...just re-read that post again and saw you DID mention quercetin! Sorry!
-------------------- "The only way out is through" Posts: 1434 | From mississippi | Registered: Nov 2007
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tickled1
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posted
Thank you so much for that Sparkle! I was just telling my husband last night that I want to try an anti-inflammatory diet!!! Posts: 2541 | From Northeast | Registered: Jan 2008
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quote:Originally posted by laura j: I was just telling my husband last night that I want to try an anti-inflammatory diet!!!
The anti-inflammatory diet works!!
Mangosteen:
Anti-inflammatory activity of mangostins from Garcinia mangostana.Chen LG, Yang LL, Wang CC. Graduate Institute of Biomedical and Biopharmaceutical Sciences, College of Life Sciences, National Chiayi University, 300 University Road, Chiayi 600, Taiwan, ROC.
The fruit hull of Garcinia mangostana Linn (Guttiferae) is used as an anti-inflammatory drug in Southeast Asia. Two xanthones, alpha- and gamma-mangostins, were isolated from the fruit hull of G. mangostana, and both significantly inhibited nitric oxide (NO) and PGE(2) production from lipopolysaccharide (LPS)-stimulated RAW 264.7 cells. The IC(50) values for the inhibition of NO production by alpha- and gamma-mangostins were 12.4 and 10.1 microM, respectively. After iNOS enzyme activity was stimulated by LPS for 12 h, treatment with either alpha- or gamma-mangostin at 5 microg/ml (12.2 and 12.6 microM, respectively) for 24 h did not significantly inhibit NO production. The data show that the inhibitory activities of alpha- and gamma-mangostins are not due to direct inhibition of iNOS enzyme activity. On the other hand, expression of iNOS was inhibited by alpha- and gamma-mangostins in LPS-stimulated RAW 264.7 cells, but not by COX-2. However, the level of PGE(2) production was reduced by the two xanthones. In an in vivo study, alpha-mangostin significantly inhibited mice carrageenan-induced paw edema. In conclusion, alpha- and gamma-mangostins from G. mangostana are bioactive substances with anti-inflammatory effects.
PMID: 18029076 [PubMed - indexed for MEDLINE]
Related Linksgamma-Mangostin inhibits inhibitor-kappaB kinase activity and decreases lipopolysaccharide-induced cyclooxygenase-2 gene expression in C6 rat glioma cells. [Mol Pharmacol. 2004] The anti-inflammatory carbazole, LCY-2-CHO, inhibits lipopolysaccharide-induced inflammatory mediator expression through inhibition of the p38 mitogen-activated protein kinase signaling pathway in macrophages. [Br J Pharmacol. 2004] Ergolide, sesquiterpene lactone from Inula britannica, inhibits inducible nitric oxide synthase and cyclo-oxygenase-2 expression in RAW 264.7 macrophages through the inactivation of NF-kappaB. [Br J Pharmacol. 2001] Antimycobacterial activity of prenylated xanthones from the fruits of Garcinia mangostana. [Chem Pharm Bull (Tokyo). 2003] In vivo and in vitro anti-inflammatory activities of alpha-linolenic acid isolated from Actinidia polygama fruits. [Arch Pharm Res. 2007] � See all Related Articles...
-------------------- --Lymetutu-- Opinions, not medical advice! Posts: 96227 | From Texas | Registered: Feb 2001
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Aniek
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Member # 5374
posted
I've been told to take Quercetin with Tumeric and Vitamin C for it to work best.
I'm taking some natural anti-inflammatories because I had to stop Plaquenil.
It's called Advanced Inflammation Control by Vitamin Research Products. At first I couldn't take it because the taste made me gag. But then I had so much inflammation and pain, that I got over it.
I think it is making a difference, but it's only been a week so it's too early to be sure. If people are interested in how well it works, send me a PM around May 15 and remind me to post. I'll know if it helped reduce my PMS related inflammation by then.
-------------------- "When there is pain, there are no words." - Toni Morrison Posts: 4711 | From Washington, DC | Registered: Mar 2004
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lymeinhell
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Member # 4622
Got me off prescription NSAIDs when I was at my worst.
I still take a small dose daily to help my knees that I damaged in my teens.
I also give it to my elderly dogs who have torn/repaired ACL's.
Amazing stuff!!
-------------------- Julie _ _ ___ _ _ lymeinhell
Blessed are those who expect nothing, for they shall not be disappointed. Posts: 2258 | From a better place than I was 11 yrs ago | Registered: Sep 2003
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sparkle7
Frequent Contributor (5K+ posts)
Member # 10397
posted
I knew you'd post about mangosteen, Lymetoo... It's all good!
I haven't done exhaustive research but there are 851 studies about benefits of turmeric on Pubmed. Ginger had 801. Garlic had 2851.
These herbs/spices are in the New Chapter products. They seem pretty good & worthwhile to take. I haven't noticed huge changes from them but I feel I still need to kill off the spirochetes & get my level down before these herbs with help me.
It just that, lately, I've been really interested in the more simple things we can do to feel better rather than focus on drugs.
There are alot of effective things we can use to feel better without going broke or completely depending on doctors.
Drugs have their place but it's empowering to me to know there are things available to us to use that are less expensive & not as toxic.
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