[imagesource: Karolina Grabowska on Pexels]

Natural anti-inflammatories may help prevent or treat diseases associated with chronic inflammation. While the studies are still limited, many foods, herbs, and spices have shown promising anti-inflammatory properties. 

Whether in the form of spices and teas or tasty CBD gummies for inflammation, you can easily incorporate natural anti-inflammatories into your diet.  

The guide below will help you make informed decisions on taking a more natural approach to reduce inflammation. 

What is Inflammation?

Inflammation is the body’s natural response to illness or injury. When you suffer an injury or your body encounters a toxin or virus, an inflammatory response is triggered. 

The inflammatory response can lead to swelling, bruising and tenderness in the affected area as the body tries to heal itself. 

While inflammation is inherently good, an extended inflammatory response can do more harm than good. Inflammation that lasts long after the initial trigger, known as chronic inflammation, may lead to cell damage and even disease.   

Conditions commonly associated with chronic inflammation include arthritis, Alzheimer’s disease, diabetes, cancer, and heart disease. Many of these chronic diseases are usually treated by anti-inflammatory medication. 

When it comes to treating chronic diseases, some may feel that long-term consumption of medication may not be sustainable or affordable. A more natural approach may be the solution. 

Anti-Inflammatory Foods & Supplements

It’s no secret that what you consume impacts both your physical and mental health. Certain foods have been used for centuries for their healing properties — many of which may help reduce inflammation in the body. 

Below are some of the top natural anti-inflammatories worth considering for a more holistic approach to reducing inflammation. 

CBD (Cannabidiol)

CBD is the non-psychoactive compound present in the marijuana plant. It has been increasingly studied in recent years, and the results are promising. 

Studies have shown that this compound may have potent anti-inflammatory and antioxidant properties.

Cannabinoid receptors present in CBD have been observed to regulate and suppress the immune response. So regular consumption or use of this natural compound could help prevent or ease the symptoms of inflammatory illnesses. 

Luckily, with its growing popularity, you have access to various options, like CBD gummies for inflammation or topical CBD balms for inflammatory skin conditions. 

Oral consumption of CBD is not only great for reducing inflammation and pain but may also help improve sleep and reduce stress and anxiety. 

Turmeric

Turmeric spice has a long history of use for healing anything from wounds to illnesses in Asia. This spice, which gives curry its golden yellow colour, contains compounds called curcuminoids. 

One of the promising compounds that form part of this group is curcumin. This compound has both anti-inflammatory and antioxidant properties. Regular consumption may thus be a great long-term option for reducing or regulating inflammation in the body. 

Keep in mind that studies on the effectiveness of turmeric are primarily based on concentrated doses of the curcumin compound. 

But, while the spice may not have as strong an effect, consuming turmeric hardly has any side effects, and it’s a lovely addition to curries and stews. So it’s worth making it a regular part of your diet.

Green Tea

Green tea has been used for centuries in Eastern medicine as a diuretic, astringent (to reduce bleeding in minor wounds), and stimulant. It is made from unoxidised, unfermented leaves and is said to contain the highest level of polyphenols. 

This earthy flavoured tea contains polyphenols called EGCG (epigallocatechin-3-gallate). EGCG has been observed to suppress the gene and/or protein expression of specific cytokines and enzymes related to inflammation. 

The most concentrated form of green tea is matcha, but a few cups of loose leaf green tea will provide a decent dose of the antioxidant and anti-inflammatory EGCG. 

Take care not to drink too much and start off slow to see how your body reacts to it. Also, keep in mind that balancing out the flavour with excessive sugar (an inflammatory substance) will reduce the benefits. 

Ginger

This root, commonly consumed in tea to help ease flu or cold symptoms, has been proven to have powerful anti-inflammatory properties.

Studies on ginger have shown that it may inhibit the production of cytokines and other enzymes which stimulate inflammation. This suppressing action means that ginger may help regulate chronic inflammation. 

This tasty root is widely available in the form of ginger beverages, spices, capsules, and more. You could try enhancing your dishes or tea with a bit of ginger on a regular basis to gain the benefits from this root. 

Besides having very few side effects, ginger also has additional benefits, like helping ease nausea. 

Chilli Peppers

Understandably, it might be surprising to see something spicy on a list of anti-inflammatories. But chilli peppers actually contain a powerful chemical called capsaicin — which gives the chilli its warmth. 

Capsaicin is often used in topical creams or in supplement form to help with pain management and as an anti-inflammatory agent. The chemical stimulates the body’s pain receptors and gradually reduces sensitivity to pain. 

Above that, chilli peppers are packed with antioxidants that fight free radicals, which cause inflammation. 

Anti-Inflammatory Diet

Most scientific studies on the anti-inflammatory actions of natural alternatives are based on concentrated doses of the key compounds and chemicals. 

But, you don’t need to consume concentrates of different foods and herbs to enjoy the benefits. Regularly incorporating anti-inflammatory foods, herbs, and spices into a well-rounded diet may make a significant difference to your overall health. 

Below is a list of anti-inflammatory foods to incorporate into your diet:

• Olive oil or olives 
• Beans
• Vegetables
• Nuts
• Anti-inflammatory spices
• Antioxidant-rich fruits like berries and cherries
• Oily fish
• Green tea

There are also foods that cause inflammation you may want to avoid or limit:

• Sugar
• Dairy products
• Excessive alcohol 
• Refined carbohydrates
• Processed meats
• Fast food

Final Thoughts on Natural Anti-inflammatory Options

There’s a reason why certain foods and herbs have been used as therapeutic substances for centuries. While studies may be limited on these, it is worth incorporating them into your diet. 

Keep in mind that it’s always best to consult a doctor before taking a natural approach to treating a chronic inflammatory condition. A doctor can advise you on what would work best and help monitor your condition.