14 Natural Remedies for Inflammation

Natural Remedies for Inflammation – Overview

Are you suffering from inflammation? Do you want natural remedies for inflammation? Inflammation is a natural reaction of the body to injury and illness.

Reports show that in 2015, the gout therapy market was worth 1.3 billion USD. It’s an ideal anti-inflammatory treatment.

Inflammation aids the body’s healing in the short term. On the other hand, long-term inflammation might induce or exacerbate chronic health problems.

Natural anti-inflammatory therapies may help lower overall inflammation levels and enhance overall health. Some people may find that reducing inflammation helps relieve the symptoms of illnesses like arthritis.

In this article, we will have a look at inflammation and some of the best natural remedies for inflammation. Let’s begin.

What is Inflammation?

As mentioned above, inflammation is a natural response of the body to sickness, making blood arteries dilate, allowing more white and red blood cells to reach injured areas of the body.

Inflammation is beneficial in the short term. Acute inflammation aids the body’s recovery from injuries or diseases.

On the other hand, inflammation can be damaging in the long run. Chronic inflammation can lead to various health disorders, including arthritis, autoimmune diseases, and inflammatory bowel disease.

What Are The Effective Natural Remedies For Inflammation?

The usefulness of natural therapies varies depending on the reason for the inflammation.

A person with a recurring illness, for example, will experience inflammation as a result of the infection.

Natural cures may aid with symptom relief, but they won’t solve the underlying issue.

If you are concerned that inflammation affects your health, you may benefit from speaking with a doctor about your symptoms.

Lifestyle Changes

Your lifestyle and habits can influence inflammation levels. Such habits include:

  • Sleep
  • Exercise
  • Mental health
  • Environmental factors, such as pollution
  • Smoking
  • Alcohol Abuse
  • Hormonal Health
  • Aging

The following suggestions may assist you in reducing inflammation:

1. Quit Smoking

Natural Remedies for Inflammation

Natural Remedies for Inflammation – Quit Smoking

If you quit smoking, it may aid in reducing inflammation. It also reduces the risk of several inflammatory diseases.

Furthermore, according to the Centers for Disease Control and Prevention (CDC), it can extend a person’s life by up to 10 years. 

2. Exercise Regularly

Natural Remedies for Inflammation

Natural Remedies for Inflammation – Exercise Regularly

You can reduce inflammation with regular exercise in various ways.

It can help you maintain a healthy weight, improve your mental health, and reduce the number of inflammatory substances in your body.

3. Boost Your Mental Health

Natural Remedies for Inflammation

Natural Remedies for Inflammation – Boost Your Mental Health

Stress causes various mental health issues as well as an increase in inflammation. However, reducing stress might be difficult.

Depending on the situation, you may want to try:

  • Noticing situations or thoughts that frequently trigger stress.
  • Find ways to manage the triggers, such as delegating tasks, asking for help, or talking to a friend.
  • Sparing time for relaxing activities, such as yoga, meditation, creative hobbies, or spending time around nature like parks.
  • Consult with a therapist or counselor.

4. Sleep Well

Inflammation levels and mental well-being are both affected by sleep disorders. However, since various factors can disrupt sleep, attaining better sleep may differ for each individual. For instance, it could imply:

  • Establishing a consistent sleep schedule
  • Making the sleep environment dark, quiet, and calm, avoiding devices and blue light in the evening
  • Treating underlying sleep or mental health disorders that may be impeding quality sleep

Anti-Inflammatory Diet

Multiple studies show that Mediterranean diets, which are rich in plant foods, fish, and olive oil, are famous around the Mediterranean coast and linked to reduced inflammation traits.

Diet is one of the adequate procedures for naturally reducing inflammation. A diet high in saturated fat and refined sugar can cause high levels of inflammation.

Glycemic index foods, such as refined carbs, may have increased inflammation, which is widely consumed in the Western world and the USA.

On the other hand, simple substitutions can help you start an anti-inflammatory diet. Start by minimizing the quantity of processed, sweetened, or fried foods in your diet while increasing the amount of:

Vegetables and fruits: Vitamins and minerals, as well as antioxidants, are vastly found in fruits and vegetables, which may help to reduce inflammation.

Nuts and seeds: These foods are high in vitamins, minerals, and omega-3 fatty acids. Almonds, in particular, have been associated with a decreased risk of diabetes and heart disease.

Fiber: Fiber has been linked to reduced inflammatory cytokine tumor necrosis factor (TNF) levels.

Grains: Eating foods like beans, lentils, and whole grains can help people gain fiber.

Antioxidants: Antioxidants such as polyphenols are a type of antioxidants. Polyphenols are found in black or green tea, as well as berries.

Apart from these, some of the below herbs are very effective as anti-inflammatory supplements that you can try.

14 Best Anti-Inflammatory Herbs That You Should Know

Although diet and exercise are the most effective ways to combat inflammation, several natural herbs and supplements may also be beneficial.

1. Turmeric (Curcumin)

Curcumin, the main ingredient of turmeric, is a chemical molecule with well-known anti-inflammatory properties.

Curcumin helps lower arthritic inflammation symptoms and improves psychological status and inflammation indicators in adult-type diabetes patients.

Curcumin pills, which are more effective than turmeric, are also available.

2. Resveratrol

Resveratrol, a natural flavonoid found in peanuts, blueberries, and red grape skin, is the component that gives red wine its heart-healthy reputation.

Resveratrol has proven beneficial in patients with adult-type diabetes and coronary heart disease.

3. Omega-3 fatty acids

Omega-3 fatty acids are essential elements obtained through food or supplements. They’re particularly abundant in fatty fish like salmon, mackerel, and sardines, as well as a variety of nuts, seeds, and plant oils.

Omega-3 fatty acids help prevent bone weakness, enhance the immune system, lower cardiovascular risk and reduce colonic inflammation and colorectal cancer risk.

4. Green tea

Green tea is an excellent anti-inflammatory herb that helps with many ailments, including cancer, obesity, diabetes, cardiovascular disease, and neurodegenerative disease.

However, there isn’t much research showing how effective it is at reducing inflammation.

5. Willow Bark (White)

Since ancient Egyptian and Roman times, white willow tree bark has helped relieve pain and inflammation.

In numerous trials, white willow bark had a similar effect to aspirin but with fewer side effects.

6. Pine Bark from the Maritimes (Pycnogenol)

Pycnogenol is an extract from the bark of the maritime pine tree (Pinus Maritima).

For more than 2,000 years, this extract has treated wounds, scurvy, and ulcers and reduced vascular inflammation. It is one of the most potent antioxidants available today.

7. Peppers De Chile (Capsaicin)

Capsicum annum, a tiny shrub endemic to tropical regions of the Americas, gave rise to the myriad variety of hot peppers we have today.

A pepper’s heat comes from the chemical capsaicin. Capsaicin helps create anti-inflammatory properties in the body.

8. Frankincense (Boswellia serrata)

The tree Boswellia is endemic to India, Somalia, Ethiopia, and the Arabian Peninsula, and Frankincense is a resin extracted from its trunk.

It contains pain-relieving, anti-inflammatory, and anti-arthritic effects. Presently, Boswellia resin is utilized to treat degenerative and inflammatory joint problems.

9. Black Pepper 

This natural spice packs an anti-inflammatory punch. The unique flavor of black pepper comes from the chemical piperine.

Even at low doses, piperine helps reduce inflammation. It can interfere with the spread of cancer and helps suppress the perception of pain and arthritis symptoms.

10. Cat’s Claw (Uncaria tomentosa)

This herb is an extract from Peruvian woody vine. Conventional medicine has used the bark of a cat’s claw to treat arthritis, bursitis, and digestive issues.

Studies have confirmed it lowers inflammatory responses in the body and protects against gastrointestinal inflammation. The recommended dosage is 20 to 60 mg each day.

11. Rosemary

Participants in one study were given modest doses of different common herbs and spices for seven days.

Rosemary has one of the most potent anti-inflammatory and antioxidant properties.

12. Cloves

Clove oil can be applied directly to the gums to relieve toothaches or manage pain during dental procedures.

Cloves aid ease inflammation in the mouth and throat, and people use them as an expectorant to cure diarrhea, nausea, hernia, and bad breath.

13. Ginger

Ginger has a better anti-inflammatory impact than non-steroidal anti-inflammatory medicines treating pain and inflammation.

According to the University of Maryland Medical Center, ginger may help prevent or treat nausea and vomiting caused by motion sickness, pregnancy, or chemotherapy.

Ginger has been used in various forms of traditional and alternative medicine for a long time to aid digestion, relieve nausea, and treat the flu and the common cold.

14. Cinnamon

The bark of cinnamon trees native to China, India, and Southeast Asia is a commonly cherished spice.

Cinnamon has antioxidant, antidiabetic, antibacterial, anticancer, and lipid-lowering properties and is anti-inflammatory.

People may use cinnamon in various dishes, including breakfast cereals, soups & stews, desserts, and drinks.

Summary

There are pieces of evidence to support the anti-inflammatory benefits of turmeric, green tea, and ginger.

Consuming these natural remedies could help people reduce inflammation. These herbal treatments are generally safe, but you should discuss them with a doctor before using other medications.

Changes in diets, sleep, and exercise routines are natural therapies for inflammation.

People with inflammatory skin disorders may also benefit from taking specific vitamins or trying topical treatments.

It’s critical to see a doctor if persistent inflammation is a concern or could be causing symptoms.

See Also

21 Day Anti Inflammatory Diet Plan

Anti Inflammatory Meals

Anti Inflammatory Breakfast Recipes

Anti Inflammatory Diet for Arthritis

500 Calorie Diet

1400 Calorie Meal Plan

Low Glycemic Index Diet Foods List PDF

Grapefruit Diet

Keto Diet Plan Free PDF

Reference

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805548/

https://pubmed.ncbi.nlm.nih.gov/29630225/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3011108/

https://pubmed.ncbi.nlm.nih.gov/27247570/