Stay calm: effective ways to reduce inflammation
If you think inflammation is just another buzzword, you’re mistaken. In fact, inflammatory processes underlie many diseases, including autoimmune ones. In this article, we’ll discuss dietary supplements that can help fight inflammation.
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mild swelling after an injury or redness from a scratch are examples of acute inflammation that usually doesn’t pose a serious threat. “Chronic inflammation is a different matter entirely and is more worrisome because it often occurs without obvious symptoms, and those that do appear can easily be attributed to dietary or lifestyle issues,” explains Frank Lipman, MD, author of The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality, as well as other popular health publications.
The inflammatory response, like a home security system, alerts the body to the intrusion of foreign elements—be they viruses or bacteria—and triggers immune cells to eliminate them. However, what happens if the body doesn’t “turn off” this alarm? The result is chronic inflammation, which is closely linked to serious illnesses such as autoimmune diseases, cancer, and cardiovascular disease—to name just a few. Inflammation can be subtle, increasing the risk of long-term neglect.
Methods for Fighting Chronic Inflammation
To effectively reduce inflammation, it’s important to review your diet, make exercise a regular part of your life—this is a key task—and master stress management techniques. Additionally, your doctor may recommend including certain dietary supplements in your inflammation-reducing plan. However, it’s important to remember that these supplements complement a healthy lifestyle, not replace it. Darcy McConnell, MD, of Parsley Health, shares information about supplements that can help reduce inflammation.
Three Supplements That Help Reduce Inflammation
Fish Oil
You’ve probably heard the benefits of eating more fish, especially varieties like salmon, which are rich in important nutrients. One of them is omega-3 fatty acids. If you are one of the people who do not eat enough oily fish, you may want to consider taking a supplement with fish oil , allowing you to provide the body with the necessary omega-3 norm.
Of all the fatty acids, it is omega-3 that belongs to polyunsaturated fatty acids (PUFAs), have the most pronounced properties of modulating the immune system. Animal studies as well as clinical trials confirm that PUFAs have an anti-inflammatory effect. Thus, a placebo-controlled study conducted by the Center for Genetics, Nutrition and Health in the USA revealed the significant effectiveness of fish oil in reducing the activity of autoimmune diseases.
Additionally, a recent study published in the American Heart Association Journal demonstrated that levels of anti-inflammatory molecules in the blood increased throughout the day after taking fish oil supplements.
PUFAs have also been found to help improve the condition of patients with dry eye syndrome due to their anti-inflammatory properties. A study from Hadassah-Hebrew University Medical Center in Israel assessed the effects of PUFAs on human corneal epithelial cells.
“I always advise my patients with high cholesterol or heart problems to include fish oil in their diet,” says McConnell.
In addition to Omega-3, fish oil also contains vitamins A and D, which help maintain healthy skin and immune system. It is important to choose high-quality supplements that have been purified from heavy metals and toxins to avoid negative effects on the body. The recommended daily intake of omega-3 fatty acids for adults is approximately 250-500 mg of EPA and DHA combined.
It is worth noting that the effects of fish oil may not appear immediately; regular use over several weeks or months is often required to achieve noticeable anti-inflammatory results. Your doctor can help you adjust your dosage and choose the best supplement form—capsules, liquid, or functional products.
The role of lifestyle and physical activity in reducing inflammation
Regular moderate aerobic exercise, such as walking, swimming, or cycling, reduces levels of proinflammatory cytokines in the blood, helping to reduce chronic inflammation. Research shows that 150 minutes of activity per week reduces levels of C-reactive protein (CRP) and interleukin-6 (IL-6), key markers of inflammation.
Weight management directly impacts inflammation. Excess weight increases the production of adipokines, which increase inflammation, so sustainable weight loss through a balanced diet and physical activity reduces the burden on the immune system.
Consistency is important: breaks in training lead to a return of inflammatory marker levels to baseline values. Combining cardio with strength training improves metabolism and strengthens the immune system, which further reduces inflammatory activity in tissues.
Sleep patterns are closely linked to inflammation levels. Getting 7-8 hours of sleep enhances recovery processes and regulates corticosteroid production, reducing chronic inflammation. Sleep deprivation increases levels of IL-1β and tumor necrosis factor-alpha (TNF-α).
Balanced stress management, including breathing exercises and mindfulness techniques, reduces the production of stress hormones that activate inflammatory responses. Incorporating these methods into your daily routine helps stabilize immune function.
