Anti-Inflammatory Diet & Supplements: A Comprehensive Overview
Inflammation is a crucial component of the human body’s defense system. However, the body occasionally interprets its own tissues or cells as dangerous. Autoimmune conditions like type 1 diabetes can develop in such cases.
Recent scientific evidence indicates that inflammation is implicated in a number of chronic diseases (1). The most common of these diseases is the metabolic syndrome, which comprises type 2 diabetes, cardiovascular diseases, and obesity. People with diabetes have elevated inflammation markers in their blood.
In this article, you will learn about the types, causes, and effects of inflammation. You will also go through pain management plans, diet regimes, and medications for inflammation related conditions.
Types Of Inflammation
Chronic inflammation slightly varies from short-term inflammation. The major difference is the time period for which it lasts. Chronic inflammation can persist for months or even years whereas inflammation that is acute disappears in a few days or hours. Heart disease, asthma, diabetes, and Alzheimer's disease are all linked to chronic inflammation.
When a pathogen enters the body, it triggers multiple immune responses. These include the buildup of plasma proteins in tissues, causing an accumulation of fluid. White blood cells, or leukocytes, called neutrophils move via blood to the site of injury and cause swelling. They include chemicals that kill pathogens and cause the production of debris. Moreover, small blood arteries widen to make it easier for plasma proteins and leukocytes to get to the damage site (2).
Common Causes & Effects
White blood cells in your body release substances during inflammation to defend your body from foreign intruders. Therefore, the damaged area receives increased blood flow leading to warmth and redness. However, at the same time, some of the toxins cause fluid to flow along and lead to swelling. This defense mechanism often irritates the surrounding nerves and causes pain at the site of injury.
Elevated levels of white blood cells and the substances they produce inside your joints over time irritate the joint lining, create swelling, and lead to cartilage loss.
Following factors can lead to acute inflammation:
- an injury
- exposure to an allergen
- an infection
Listed below are the factors that can cause the development of chronic inflammation in a person.
- Persistent acute inflammation
- Autoimmune disorders
Lab Tests & Diagnosis
While performing a physical examination, your doctor will focus on:
- The pattern of your sore joints and if there are any indications of inflammation.
- If you wake up with stiff joints, is there anything else wrong?
Additionally, they will examine the outcomes of blood and X-ray examinations for biomarkers such as:
- Erythrocyte sedimentation rate (ESR)
- C-reactive protein (CRP)
Different kinds and levels of discomfort can be brought on by acute inflammation. It is possible for pain to be dull and persistent, throbbing and pulsing, stabbing, or pinching. When fluid retention causes swelling and enlarged tissues press up against sensitive nerve endings, pain is the result. During inflammation, additional metabolic reactions also take place. They alter how nerves function, which can exacerbate pain.
Inflammatory illnesses may be treated with drugs, rest, physical activity, and surgery to repair joint damage. Your disease kind, age, the medications you're taking, the severity of your symptoms, and your general health will all affect your treatment strategy. The objectives of treatment include:
- Slow down or stop the progression of the disease.
- Avoid or alter activities that make discomfort worse.
- Utilize painkillers and anti-inflammatory meds to reduce pain.
- Through physical therapy, maintain joint mobility and muscle strength.
Anti-Inflammatory Diet Plan
Foods that can help control inflammation include tomatoes, olive oil, fatty fish, high fiber foods, leafy greens, including spinach and kale, and fruit, including blueberries and oranges. According to a recent scientific study, individuals who have high levels of CRP may be less inclined to adhere to a diet like the Mediterranean diet, which is abundant in fresh foods and healthy fats (3).
The following may aggravate inflammation:
- highly processed foods
- unhealthy fats
- foods and drinks with added sugar
- fried foods
- red meat
Apart from a suitable diet plan, you also need to follow an exercise routine for optimal results.
Numerous medications can reduce pain, edema, and inflammation. Inflammatory diseases may also be slowed or prevented by them. Physicians frequently recommend more than one. The drugs consist of:
- Nonsteroidal anti-inflammatory drugs
- Antimalarial medications
- Dietary supplements such as anti-inflammatory compounds
- Medicines known as disease-modifying antirheumatic drugs (DMARDs)
- Biologic drugs such as golimumab and tocilizumab
Precautions & Tips
Since changing your eating habits might be difficult, you should stock up on a wide range of fruits, greens, and nutritious snacks each week. Try gradually substituting wholesome, homemade lunches for fast food meals. Also, switch to sparkling mineral water instead of soda and other sweet drinks.
Talking to a doctor about dietary supplements like cod liver oil or a multivitamin, adding 30 minutes a day of moderate exercise to the schedule, and having good sleep habits can significantly improve your condition.
Gaspari’s Anti-Inflammatory Supplements
Research suggests that insufficient sleep worsen inflammation (4). With the help of the natural ingredients in Gaspari, including cat's claw, white willow bark, ginger root, and turmeric extracts, you can relieve joint pain, improve your mental clarity, and lower your C-reactive protein levels. Bromelain and type II collagen are also included and help in treating osteoarthritis.
- Reddy, Priya, et al. “Metabolic Syndrome Is an Inflammatory Disorder: A Conspiracy between Adipose Tissue and Phagocytes.” Clinica Chimica Acta, vol. 496, Sept. 2019, pp. 35–44, 10.1016/j.cca.2019.06.019.
- Institute for Quality and Efficiency in Health Care. “What Is Inflammation?” Nih.gov, Institute for Quality and Efficiency in Health Care (IQWiG), 22 Feb. 2018, www.ncbi.nlm.nih.gov/books/NBK279298/.
Stone, William L, et al. “Pathology, Inflammation.” Nih.gov, StatPearls Publishing, 25 Apr. 2019, www.ncbi.nlm.nih.gov/books/NBK534820/.
- Mullington, Janet M., et al. “Sleep Loss and Inflammation.” Best Practice & Research Clinical Endocrinology & Metabolism, vol. 24, no. 5, Oct. 2010, pp. 775–784, www.ncbi.nlm.nih.gov/pmc/articles/PMC3548567/, 10.1016/j.beem.2010.08.014.