Finally, physicians test for HbA1C — a measurement of blood sugar — to assess damage to red blood cells. You can control — and even reverse — inflammation through a healthy, anti-inflammatory diet and lifestyle. People with a family history of health problems, such as heart disease or colon cancer, should talk to their physicians about lifestyle changes that support preventing disease by reducing inflammation.

Your food choices are just as important as the medications and supplements you may be taking for overall health since they can protect against inflammation. Pitis says. Eat more fruits and vegetables and foods containing omega-3 fatty acids.

Some of the best sources of omega-3s are cold water fish, such as salmon and tuna, and tofu, walnuts, flax seeds and soybeans. Other anti-inflammatory foods include grapes, celery, blueberries, garlic, olive oil, tea and some spices ginger, rosemary and turmeric.

The Mediterranean diet is a perfect example of an anti-inflammatory diet. This is due to its focus on fruits, vegetables, fish and whole grains, and limits on unhealthy fats, such as red meat, butter and egg yolks as well as processed and refined sugars and carbs.

Inflammatory foods include red meat and anything with trans fats, such as margarine, corn oil, deep fried foods and most processed foods. Limit or avoid simple carbohydrates, such as white flour, white rice, refined sugar and anything with high fructose corn syrup.

One easy rule to follow is to avoid white foods, such as white bread, rice and pasta, as well as foods made with white sugar and flour. Build meals around lean proteins and whole foods high in fiber, such as vegetables, fruits and whole grains, such as brown rice and whole wheat bread.

Make time for 30 to 45 minutes of aerobic exercise and 10 to 25 minutes of weight or resistance training at least four to five times per week. Chronic stress contributes to inflammation. Examples include aspirin , naproxen , ibuprofen , diclofenac , and COX-2 inhibitors such as celecoxib and meloxicam.

You can use NSAIDs to relieve symptoms associated with a range of conditions, including:. NSAIDs are widely available and you might have them in your home. You can find NSAIDs in tablets, capsules, creams, liquids, injections, sprays and suppositories.

Common side effects that you may experience after taking NSAIDs include nausea, heartburn and indigestion. More serious but less common side effects include stomach bleeding or kidney problems.

NSAIDs, including those bought over-the-counter, have also been linked to a small increase in the risk of stroke and heart attack. NSAIDs including aspirin can also trigger asthma in some people. If you have asthma and need an NSAID for pain relief, talk to your doctor first.

There are NSAIDs in many over-the-counter medicines, not just in pain medicines, so you need to read medication labels carefully. There are many brand names for the same medicine and many different types of NSAID available, so you need to take care to avoid an accidental overdose.

You need to be careful not to overdose on NSAIDs by accident. If you take an NSAID for a chronic long-term condition such as arthritis, ask your doctor or pharmacist before taking cold and flu medicines. Stop taking NSAIDs and see your doctor if you notice anything wrong, especially any signs of stomach bleeding, such as:.

Talk to your doctor if you have questions about the benefits and risks of NSAIDs. For many people, the health benefits of treatment outweigh the known risks. If you buy NSAIDs over-the-counter, follow the instructions closely and do not exceed the recommended dose or duration of treatment.

The Society of Hospital Pharmacists of Australia recommends that older people avoid regular use of NSAIDS. For more information, visit the Choosing Wisely Australia website. Your pharmacist can help you find a more suitable medicine.

Learn more here about the development and quality assurance of healthdirect content. Ibuprofen is a pharmaceutical drug that is classified as a non-steroidal anti-inflammatory drug NSAID. Ibuprofen is used to treat a number of conditions..

Read more on Alcohol and Drug Foundation website. Find out more. Read more on NPS MedicineWise website. The combination of paracetamol and ibuprofen has been assessed in a variety of acute pain states but has been best studied in people after dental surgery.

Read more on SA Health website. Aspirin acetylsalicylic acid is a pharmaceutical drug used to reduce pain or inflammation. It is classified as a non-steroidal anti-inflammatory drug NSAID.

COX-2 inhibitors coxibs are a type of non-steroidal anti-inflammatory drug NSAID. They can help relieve pain and inflammation in osteoarthritis and rheumatoid arthritis. Read more on myDr website.

Most peptic ulcers are caused by either infection with a bacterium called Helicobacter pylori or regular use of nonsteroidal anti-inflammatory drugs NSAIDS , including aspirin. Aspirin has long been used to reduce pain from inflammation redness and swelling and injury, as well as fever.

Although it was originally isolated from plants in the early 's, aspirin is now made synthetically. A number of similar synthetic non-steroidal anti-inflammatory drugs NSAIDS have also been introduced. Read more on ASCIA — Australasian Society of Clinical Immunology and Allergy website.

Babies can experience pain, but they can't tell you how they are feeling. Learn the signs that your baby might be in pain and how you can help to soothe them. Read more on Australian Prescriber website. When prescribing pain relief for older patients it is important to remember that ageing can affect the pharmacokinetics of analgesic drugs.

Salicylates are a group of drugs, including aspirin, available as both prescription and non-prescription over-the-counter medications.

However, you should consult a healthcare professional before using resveratrol if taking a blood thinner. Spirulina is a type of blue-green algae with strong antioxidant effects. Studies have shown that it helps reduce inflammation, promotes healthy aging, and may strengthen the immune system.

Up to 8 g of spirulina per day is usually safe. Many people add it to their shakes or smoothies because it comes in powder form. There are no known significant side effects , but people with autoimmune conditions may want to avoid it because it may worsen their condition due to its potential immune-strengthening properties.

Vitamin D is an essential fat-soluble nutrient that plays a key role in immune health and may have powerful anti-inflammatory properties. In several studies , researchers have noted a link between low vitamin D levels and the presence of inflammation.

In a small, high quality study of 44 women with low vitamin D levels and premenstrual syndrome, researchers noted that taking 50, International Units IU of vitamin D every 20 days for 4 months led to decreased inflammation compared with a control group.

Similar findings have been noted in people who have a vitamin D deficiency in addition to obesity. Fat-soluble vitamins like vitamins A, D, E, and K are stored in fat cells and can build up over time, potentially leading to toxicity. Bromelain is a powerful enzyme found in pineapple that gives the fruit its astringency.

Bromelain is the reason pineapple leaves a burning sensation if you eat too much. However, it also has some potential anti-inflammatory properties. In fact, bromelain has the same anti-inflammatory capacity as nonsteroidal anti-inflammatory drugs NSAIDs but with the bonus of fewer side effects. Most bromelain supplements contain mg of bromelain per serving and have no reported side effects.

One small study in overweight men noted that mg of green tea extract per day for 8 weeks, paired with exercise three times per week, significantly reduced inflammation compared with exercise alone or a placebo group performing no exercise.

Researchers theorize that many of the anti-inflammatory benefits of green tea come from the EGCG it contains. EGCG acts as an antioxidant, so it can help prevent oxidative damage to your cells caused by free radicals, leading to a decrease in inflammation.

You can buy EGCG or green tea extract supplements, but be aware that green tea extract supplements will contain caffeine unless labeled otherwise.

Garlic , like ginger, pineapple, and fatty fish, is a common food rich in anti-inflammatory compounds. Garlic is especially high in a compound called allicin, a potent anti-inflammatory agent that may also help strengthen the immune system to ward off disease-causing pathogens.

In one high quality study , 51 adults with obesity received either 3. Researchers found significant improvements in the inflammatory markers tumor necrosis factor-alpha TNF-α and IL They theorized that long-term aged garlic supplementation may help reduce the risk of inflammation-related chronic diseases.

Garlic supplements come in various dosages, are usually safe , and have few side effects except for garlic breath. Additionally, you may experience some anti-inflammatory benefits from eating just 2 g of fresh garlic daily, which is about one clove.

Vitamin C , like vitamin D, is an essential vitamin that plays a huge role in immunity and inflammation. It also helps optimize the immune system in several other ways, which can help regulate inflammation — because inflammation is an immune response.

In addition, high doses are commonly given intravenously to people hospitalized with severe respiratory illnesses — like influenza, pneumonia, and even COVID — to help reduce inflammation. In healthy people, though, doses higher than 2, mg may lead to diarrhea.

Other than that, vitamin C supplements are usually safe and relatively symptom-free. Long-term inflammation may increase your risk of chronic conditions like type 2 diabetes, heart disease, and autoimmune disorders.

Many supplements — consisting of anti-inflammatory nutrients, antioxidants, or other compounds — can potentially reduce inflammation in your body. If you need help finding a primary care doctor, check out our FindCare tool here. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Nutrition Evidence Based 10 Supplements That Fight Inflammation. Medically reviewed by Jared Meacham, Ph. Curcumin Fish oil Ginger Resveratrol Spirulina Vitamin D Bromelain Green tea extract Garlic Vitamin C Takeaway Chronic inflammation can increase your risk of developing certain underlying conditions, including type 2 diabetes and heart disease.

Fish oil. Vitamin D. Green tea extract. Vitamin C. The bottom line. Eat more fruits and vegetables and foods containing omega-3 fatty acids. Some of the best sources of omega-3s are cold water fish, such as salmon and tuna, and tofu, walnuts, flax seeds and soybeans.

Other anti-inflammatory foods include grapes, celery, blueberries, garlic, olive oil, tea and some spices ginger, rosemary and turmeric.

The Mediterranean diet is a perfect example of an anti-inflammatory diet. This is due to its focus on fruits, vegetables, fish and whole grains, and limits on unhealthy fats, such as red meat, butter and egg yolks as well as processed and refined sugars and carbs. Inflammatory foods include red meat and anything with trans fats, such as margarine, corn oil, deep fried foods and most processed foods.

Limit or avoid simple carbohydrates, such as white flour, white rice, refined sugar and anything with high fructose corn syrup. One easy rule to follow is to avoid white foods, such as white bread, rice and pasta, as well as foods made with white sugar and flour.

Build meals around lean proteins and whole foods high in fiber, such as vegetables, fruits and whole grains, such as brown rice and whole wheat bread. Make time for 30 to 45 minutes of aerobic exercise and 10 to 25 minutes of weight or resistance training at least four to five times per week.

Chronic stress contributes to inflammation. Use meditation, yoga, biofeedback, guided imagery or some other method to manage stress throughout the day. Gray says. Your browser is out-of-date! Follow these six tips for reducing inflammation in your body:. Gray adds.

Fortunately, there are some easy things that we can do, even when quarantined at home, to help alleviate pain and improve our daily function. That begins with decreasing the widespread inflammation in the body. People who suffer from chronic pain also typically also experience chronic systemic inflammation — a prolonged, overly reactive immune system response.

Inflammation, when experienced short term, helps to keep our bodes safe to heal injuries and protect us from dangerous pathogens or irritants. When the inflammatory process goes unchecked for long periods of time it can keep our body in a constant state of stress and high alert. It is common medical practice to recommend over-the-counter and prescription nonsteroidal anti-inflammatory drugs NSAIDs , such as aspirin, ibuprofen, and naproxen, for acute injuries to combat pain and a strong inflammatory process.

However, the long-term use of NSAID medications to treat chronic pain draws into question the safety of these drugs, which may result in potentially serious side effects to the gastrointestinal, renal, and cardiovascular systems.

Recently, more natural alternatives to NSAIDS are being studied and some have been found to be significantly effective in reducing the inflammatory response and its associated pain. These natural anti-inflammatories are substantially safer for long-term use than NSAIDS and are effective alternatives that enhance the quality of life by allowing individuals to perform the activities they want to perform free from pain.

Tart cherries contain biochemical compounds such as flavonoids and anthocyanins, making them a great source of antioxidants and giving them highly anti-inflammatory properties.

Consumption of two g servings of tart cherries ~ 45 cherries a day has been shown to reduce circulating inflammatory markers in healthy women.

In a study of women ages years old with osteoarthritis, those who consumed two Turmeric is a whole root or spice, much like ginger, derived from the Southeast Asian turmeric plant. It has been traditionally used for its medicinal and healing properties for thousands of years. The main biochemically active component of turmeric, curcumin , is another very well-known safe, natural anti- inflammatory agent that has been used to relieve pain by regulating the activity of enzymes and cytokines that inhibit the inflammatory pathways.

A study demonstrated that individuals with knee osteoarthritis receiving turmeric as a treatment experienced pain relief effects and quality of life improvements similar to individuals taking diclofenac a common NSAID and reported significantly less adverse effects.

According to the National Institute of Health, the usual dosage of turmeric is mg taken three times per day in pill or loose powder form to reduce inflammation and pain.

Fish oil is a popular supplement recommended for individuals with joint pain such as osteoarthritis, rheumatoid arthritis, and bursitis. The body cannot produce DHA or EPA and so it is essential that we consume these fatty acids regularly in our diet.

To achieve therapeutic benefit and fight inflammation, the American Heart Association recommends mg of DHA and EPA oil per day or consumption of two 3oz fatty fish servings per week to decrease vascular inflammation and prevent cardiovascular disease.

Green tea has been praised for its cardiovascular and antioxidant benefits that help fight heart disease and cancer. Current research is now recognizing green tea as an anti-inflammatory agent, containing polyphenols and flavonoid compounds, such as catechin and epicatechins, which are thought to be the source of green teas powerful health effects.

There is currently no recommended dosage for green tea, but experts recommend limiting your consumption of green tea to 2 cups per day as over consumption can have negative effects on the liver, kidneys, and cardiovascular system.

It is also worth noting that adding sugar pro-inflammatory agent! to your tea may negate the benefits. Millions of Americans suffer from inflammatory pain and are looking for safe, effective solutions to manage their condition. These naturally derived substances may provide a long-term solution to pain without the harsh side-effects of NSAIDS and can easily be added to a diet.

Pain management is complex and unique to each person, but controlling chronic pain should begin with a holistic approach to developing an internal environment that promotes healing and regeneration at the cellular level.

Talk to your healthcare provider to see what is best for you and explore the potential of these natural alternatives. This blog was created for informational purposes only and is not intended be a substitute for professional medical advice, diagnosis, or treatment.

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Not surprisingly, the same foods on an inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.

Hu says. Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn't the sole driver. An anti-inflammatory diet should include these foods:.

On the flip side are beverages and foods that reduce inflammation, and with it, chronic disease, says Dr.

He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols — protective compounds found in plants. Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.

Coffee , which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well. To reduce levels of inflammation, aim for an overall healthy diet. If you're looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet , which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health.