How can I reduce inflammation naturally?
Written by
Robert Kelly
Reviewed by
Prof. William Dalton, Ph.D.A natural way to reduce inflammation is to adopt a more targeted approach to how your body functions. Omega-3 fatty acids from fish oil inhibit the COX and LOX pathways of inflammation (the same route that NSAIDs attack). Curcumin from turmeric must be "activated" with piperine (from black pepper) to be absorbed in the body. Ginger contains gingerols, which block inflammation-causing molecules. All of these supplements require regular use before any effects can be observed.
Food choices have a huge impact on inflammation. Berries contain anthocyanins, which serve to reduce oxidative stress. Leafy green vegetables contain magnesium, which helps promote an anti-inflammatory response. The combination of these foods with healthy oils such as olive oil promotes the absorption of nutrients. I've seen clients experience a reduction in joint swelling when they include these foods in their daily diet.
Omega-3 Supplementation
- Triglyceride Form: Choose over ethyl ester for better absorption
- Meal Timing: Take with fat-containing meals
- Blood Thinner Caution: Consult doctor if on anticoagulants
- Sustainability: Select MSC-certified fish oil sources
Turmeric Activation
- Piperine Requirement: Always combine with black pepper
- Fat Solubility: Mix with olive oil or coconut milk
- Staining Prevention: Use capsules instead of powder
- Gallbladder Warning: Avoid with existing gallstones
Diet Integration
- Daily Smoothie: Blend berries, spinach, ginger, and flaxseed
- Golden Milk: Mix turmeric with warm milk before bed
- Anti-inflammatory Spices: Add cinnamon and cloves to meals
- Hydration: Drink 2-3 cups green tea daily
Therefore, consistency is the key when wishing to reduce inflammation naturally. Things like Omega-3 fatty acids must be taken daily over several months, before any noticeable changes are made in the membranes of the cells. Turmeric works, as a dose, cumulatively in its antioxidant effects. Ginger shows relief at a quicker (acute) pace when flare-ups occur. Consequently, track your amelioration through the use of symptom logs.
Prevent issues of ineffective use. Always take turmeric with piperine or fats for optimal absorption. Do exceed the recommended omega-3 dosage without consulting a physician. Always use standardized supplements containing guaranteed potencies. I recommend products tested by third-party, independent contractors, so you're guaranteed results that have been proven effective.
You can maximize your perks through a combination of these natural techniques. Omega-3 supplements are more effective when used in conjunction with an anti-inflammatory diet that uses colorful vegetables. Foods containing turmeric are especially effective when combined with fatty fish. Take ginger before the onset of inflammation-inducing agents. The result is noticeable benefits from the combinations.
Read the full article: 10 Natural Pain Relief Remedies Explained
