Supplements That Can Help Fight Off Inflammation
Inflammation occurs when the body responds to trauma. It is a normal bodily condition that occurs due to the body’s response to certain conditions like stress or certain illnesses. There are two types of inflammation, both of which are;
Short term inflammation
Long term inflammation
The former is characterized by the body’s response to illnesses, stress, and trauma. In contrast, the latter is characterized by certain unhealthy health choices like poor diet and poor lifestyle habits. Some of the poor lifestyle habits that cause long-term inflammation include; smoking, poor sleep pattern, and lack of engagement in physical activities.
Long-term inflammation, also referred to as chronic inflammation, can increase your risks of developing certain health ailments like type 2 diabetes, heart diseases, and so many others.
According to research, some of the best ways to prevent chronic infection are by dropping the unnecessary poor lifestyle habits and eating balanced diets, which involves making healthy diet choices, engaging in physical exercises, getting adequate sleep, and regulating or completely avoiding stress. In addition, experts have recommended the use of certain supplements to help speed up the healing process.
The following are supplements that have anti-inflammatory properties and are healthy enough for you if you have inflammation symptoms.
Curcumin
Curcumin is a compound that is usually common in turmeric. It is also a common spice in Indian dishes. This herb is bright yellow in color and has high amounts of anti-inflammatory properties, which in turn makes it have numerous health benefits.
Some of the health benefits of curcumin to the body include; the reduction of inflammatory markers in people with health conditions like diabetes, cancer, heart diseases, inflammatory bowel disease, and other chronic health conditions. In addition, people with health conditions such as rheumatoid and osteoarthritis have also experienced reduced inflammation symptoms.
Curcumin is packed with anti-inflammatory properties. Furthermore, if you have any of the above-mentioned health conditions, try supplementing your diets with curcumin to help in the reduction of the several inflammations that are caused by your severe health condition.
A survey carried out on 80 people with cancerous tumors showed that, when their diets were supplemented with curcumin for 8 weeks, they experienced a reduction in inflammation and an improvement in the quality of their lives.
Since black pepper contains compounds that can help in the speedy and easier absorption of curcumin in the body, you might want to supplement your curcumin with black pepper. A better way to combine both is by cooking with both turmeric and black pepper.
The recommended daily intake of curcumin is 500 mg per day. This amount is safe enough to be consumed. Taking higher doses than that can lead to symptoms like diarrhea, nausea, or headache.
Fish Oil
Fish oil contains omega 3 fatty acids. These fatty acids are salubrious for the body and are essential to be consumed, if not daily, but weekly. Research has found that consuming fish oil regularly can help in the reduction of inflammation, especially inflammation that is caused by health conditions like heart diseases or diabetes.
They are also known to reduce the inflammation that causes muscle damage, as well as the one that causes poor gut health and irritable bowel disease.
2 grams or less of fish oil per day is safe enough to be consumed. However, heavy consumption of fish oil can lead to symptoms or side effects like heartburn, bad breath, and gastrointestinal issues.
In addition, if you are on any blood thinner medication, it is best to avoid fish oil or speak to your health care service provider before consuming fish oil.
Ginger
Ginger is a common spice in the kitchen. Asides from its food-enhancing qualities, ginger is also medicinal and provides the body with numerous health benefits. It is always used mostly as remedies to certain home emergencies like morning sickness during pregnancy, nausea, and indigestion.
Some of the properties contained in ginger include; zingerone and gingerol, both of which are properties that are effective in the reduction of inflammation and inflammatory makers of certain illnesses like type 2 diabetes and heart diseases.
Studies found that people who consumed 1,600 mg of ginger every day for about 12 weeks experienced a reduction in their inflammatory symptoms, compared to those with diabetes, but were not treated with ginger in their diets.
In addition, women who were diagnosed with breast cancer experienced a lower level of inflammatory markers after consuming ginger for some weeks in their diets.
Experts have recommended at most 2 grams of ginger per day. This is a dosage you must not exceed; else, you might experience side effects. Some of the side effects of the excess consumption of ginger in diets include blood thinning, which can be dangerous if your body does not need blood thinning. This is why it is important to consume it in moderate amounts or speak with your health care provider to discuss the importance and side effects of this spice on your health.
Resveratrol
Resveratrol is a common property of fruits like grapes and blueberries, as well as in other fruits that have purple skins. Researchers have also found resveratrol compounds in red wines and in peanut and dark chocolates.
Resveratrol is widely known for its reduction of inflammation and its symptoms in people with severe health conditions like liver and heart diseases, ulcerative colitis, and obesity.
According to a 6-week study, people with high inflammatory markers experienced a reduction in inflammation cases after consuming foods and fruits that contain resveratrol. They also experienced an improvement in the quality of their lives. In addition, the research found that resveratrol can also help reduce high blood sugar in people who have been diagnosed with obesity.
The recommended daily intake of resveratrol is between 150 to 500 mg. taking higher doses than this can lead to certain side effects like blood thinning.
Spirulina
This is an alga. It is mostly referred to as blue-green algae. It is packed with both antioxidants and anti-inflammatory properties. These properties are responsible for the reduction of the effects of aging, as well as the boosting of the immune system’s strength.
Research has found that consuming spirulina daily can help in the reduction of risks of both anemia and low immune function. Consuming 8 grams of spirulina can help prevent inflammation and other health conditions. You can add spirulina powder to your smoothies or shakes.
Spirulina plays an important role in the lives of people who have been diagnosed with health conditions like cancer and heart diseases. In addition, spirulina can be dangerous for people with autoimmune diseases as it can worsen their health condition as a result of its immune-strengthening properties.
A survey carried out on 100 people with chronic illnesses that have their common triggers to be inflammation showed that 50% out of the 100 people supplemented their diets with spirulina, and this group of people experienced a boost in the quality of their lives by reducing the impact of the inflammation they experience, compared to the other 50%.
Vitamin D
Vitamin D is one of the most quintessential vitamins the body needs to function well, whether you are hurting from a health condition or not. It is a vitamin that is fat-soluble. It is efficient in boosting the immune system and plays a vital role in the elimination of inflammations that arise from illnesses like cancer, gut diseases, and heart diseases.
In fact, research has associated higher inflammation risks with low vitamin D levels. People who add vitamin D supplements to their diets for four months experienced a reduced risk of inflammation compared to those who do not.
Vitamin D has also been discovered to help people who are obese and prevent them from the risks of type 2 diabetes.
Green Tea Extract
Green tea is a medicinal tea that has been used since time immemorial to treat various illnesses. One of the health benefits of green tea extract is the elimination of inflammation, as well as the prevention of the risks of certain illnesses. Green tea is packed with strong antioxidants and anti-inflammatory properties, which are beneficial to your health. In fact, research has classified green tea extract to be extremely anti-inflammatory.
In conclusion, inflammation can be a symptom of chronic illnesses. They could be either mild or severe. However, it is best to find out which one you Are suffering from and take steps to treat it. One of the most dependable methods of treat inflammation is by supplementing your diets with healthy supplements, some of which have been mentione4d above in the article.
