Ayurvedic Medicine For Inflammation
– Brahmi ( Bacopa monieri ) is a staple herb in Ayurvedic medicine. According to test-tube and animal studies, brahmi appears to have strong anti-inflammatory properties that are as effective as common NSAIDs ( 36, 37, 38, 39 ). Studies also link it to improvements in learning rates, attention, memory, and information processing, as well as reduced symptoms of attention deficit hyperactivity disorder (ADHD), such as inattention, impulsivity, poor self-control, and restlessness ( 40, 41, 42, 43 ).
- Some studies further suggest that brahmi may have adaptogenic properties, which means that it may help improve your body’s ability to deal with stress and anxiety,
- However, more research is needed before strong conclusions can be made ( 44, 45, 46, 47, 48 ).
- Summary Brahmi is an Ayurvedic herb believed to lower inflammation, improve brain function, and reduce symptoms of ADHD.
It may also increase your body’s ability to deal with stress, though more research is needed.
What is the best herbal remedy for inflammation?
Top 20 Anti-Inflammatory Herbs – 1. Ashwagandha Ashwagandha is a well-known anti-inflammatory herb that is able to help reduce cortisol in the body and fight the negative effects of stress. By reducing inflammation, ashwagandha helps balance blood sugar levels, ease anxiety, relieve adrenal fatigue and boost immune function.
- Research also shows that the herb may help protect against skin inflammation.
- You’ll find ashwagandha in herbal supplements, teas and more.
- It’s becoming quite popular for its ability to combat stress and anxiety, and it’s also found in formulas made for promoting restful sleep.2.
- Astragalus Root Astragalus is a plant in the legume family that has roots in traditional Chinese medicine.
It has been used for thousands of years to help the body fight off stress, and lab studies on cells indicate that its extracts are able to reduce inflammation and oxidative stress. The herb has saponins, flavonoids and polysaccharides that are responsible for its anti-inflammatory effects.
- You can find astragalus root in tincture, capsule and tea forms.
- It’s also used in skin care products for its ability to minimize scarring and promote wound healing.3.
- Calendula Calendula is one of the best anti-inflammatory herbs that has been used to make tinctures, compresses, teas and creams.
- It’s commonly taken orally or applied topically to reduce inflammation and provide powerful antioxidants.
The anti-inflammatory benefits of calendula come from the linoleic acid content, which has proved to be a potent remedy for issues like dermatitis, ulcers, sore throat and diaper rash. Calendula is also used for fighting infections and promoting oral health.4.
- Cat’s Claw Cat’s claw is known as a powerful antiviral herb from the Amazon, but it also has impressive anti-inflammatory properties.
- It’s known for its ability to improve inflammatory digestive problems, like Crohn’s Disease, stomach ulcers and leaky gut syndrome.
- Traditionally, cat’s claw was consumed in tea form, but today you can also find it in liquid extract and capsules.
It’s available in topicals as well, which are used to relieve issues like muscle and joint pain.5. Chamomile Chamomile is another therapeutic plant that’s been used for centuries for its healing, nourishing properties. In the early settlements of America, doctors used chamomile to reduce pain and inflammation and relieve digestive issues.
Studies suggest that because of chamomile’s anti-inflammatory properties, it is beneficial for issues like osteoarthritis, gastrointestinal disorders and ulcerative colitis.6. Cilantro This versatile herb that you may use for flavor is actually packed with antioxidants, including the flavonoid quercetin.
It helps settle digestive complaints, fight oxidative stress and promote detoxification of heavy metals and toxins. The seeds of the cilantro plant, called coriander, possess anti-inflammatory properties that may play a role in disease and even cancer.
- Both cilantro and coriander can be used in recipes and are used as ingredients in herbal supplements.7.
- Echinacea Echinacea is an herb that’s valued for its chemical constituents, including flavonoids, inulin, polysaccharides and essential oils.
- The herb is commonly used to fight infections, boost immune system function and reduce pain.
Research highlights that echinacea can effectively reverse and alleviate various types of inflammation, including issues like rheumatoid arthritis.8. Fenugreek Fenugreek is one of the best anti-inflammatory herbs because of its many benefits for digestive health and cardiovascular health.
It can reduce inflammation of the stomach and has been shown to improve inflammatory issues, like mouth ulcers, bronchitis, chronic coughs and metabolic disorders. You can easily find fenugreek supplements in tincture, capsule and powdered forms. Fenugreek tea is also available, and topicals are used on the skin and hair.9.
Holy Basil Holy basil is an adaptogenic herb and one of the top herbs for healing, It is able to fight viral, bacterial and fungal infections. Holy basil helps relieve headaches and sinus pressure, supports dental health, and protects the health of your heart.
- There are many human studies attesting to holy basil’s, or tulsi’s, multiple therapeutic actions, including its anti-inflammatory and immunomodulatory effects.10.
- Ava Kava Kava kava is an herbal plant that’s commonly used for its sedative, calming effects.
- Extracts from kava root have anti-inflammatory properties that help promote immune system function.
Research suggests that kava is able to improve inflammatory conditions, like rheumatoid arthritis, because of its impressive compounds.11. Lemon Balm Lemon balm is an herb in the mint family that works as a powerful antioxidant and anti-inflammatory agent.
- It can help reduce chronic inflammation and protect against disease, while relieving pain.
- It also works to soothe digestive problems and headaches.
- Lemon balm can be added to foods, taken in supplement form and consumed as a tea.
- These days, it’s found in many formulas meant to ease anxiety and the effects of chronic stress.12.
Licorice Root Licorice root is another adaptogenic herb that has been used for its anti-inflammatory properties for centuries. It’s often used for gastrointestinal issues, coughs and colds, and heartburn. Studies indicate that its anti-inflammation potential comes from the flavonoid content, in addition to its coumarins and stilbenoids.13.
- Oregano Oregano is an herb that’s in the mint family.
- It has been considered a precious plant for over 2,500 years in folk medicines.
- The list of oregano benefits is long and includes its ability to treat respiratory issues, ease indigestion and fight infections.
- Essential oils of oregano have the ability to benefit chronic inflammation, arthritis, atherosclerosis and diabetes.14.
Parsley Parsley isn’t just a garnish — it’s an herb with impressive active compounds, including phenolic compounds, antioxidant flavonoids, carotenoids and ascorbic acid. Research indicates that the herb works to promote health by preventing oxidative stress-related diseases, and it has a history of being used for reducing inflammation in folk medicine.15.
- Passion Flower Passion flower is a plant that’s used in herbal infusions, teas and supplements.
- The phytonutrient and antioxidant content in passion flower is able to attenuate inflammation and decrease fluid buildup, which has been shown in animal studies on using the herb for swelling.
- Along with its anti-inflammatory effects, passion flower is also used to reduce anxiety and even lower blood pressure.16.
Rhodiola Rhodiola is a natural anti-inflammatory herb that helps increase energy and athletic performance, reduce cortisol levels, and improve brain function. Research proposes that its anti-inflammatory effects allow the herb to aid rapid muscle recovery and improve endurance.
- Rhodiola is gaining popularity and can be found in capsule or tablet form, usually combined with other energy-boosting herbs.17.
- Rosemary Rosemary is a plant that belongs to the mint family.
- It’s commonly used in cooking, but its essential oils are also used therapeutically for their ability to reduce inflammation.
The herb can help boost memory and focus and can be used topically to relieve pain and stimulate hair growth. Research shows that rosemary extract can even help attenuate brain inflammation and boost cognitive health with its antioxidant compounds.18.
- Sage The sage (or Salvia) plant species has been used in traditional medicine for centuries.
- It has been shown to protect the body against oxidative stress and free radical damage, fight bacterial and viral infections, and reduce inflammation.
- You can find sage in many forms, including capsules, teas and essential oils.19.
Spearmint Spearmint is a natural anti-inflammatory herb that’s commonly used in cooking, cleaning and more. Studies show that it has protective effects against inflammatory conditions. It’s used to fight bacteria and fungal infections, ease digestive issues, and boost memory too.20.
St. John’s Wort St. John’s wort is an herb with dozens of active substances that contribute to its therapeutic potential. It’s been used for its anti-inflammatory properties for over 2,000 years. It’s used both internally and topically to ease inflammatory conditions, including skin irritations and chronic diseases.
Studies indicate that it’s an excellent tool for skin issues like atopic dermatitis and eczema. It’s also used to relieve depression and boost mood. Related: Giloy: The Ayurvedic Herb that Aids Digestion, Detoxification & More
What vitamin is best for inflammation?
Vitamins and Supplements to Fight Inflammation Medically Reviewed by on December 04, 2022 It boosts your immune system and guards against infectious diseases. Taking 10,000 international units (IU) for 1-2 weeks may help you heal after an exercise-related injury. Vitamin A is easy to find, too. It runs high in liver, fish oils, milk, eggs, and leafy greens. Got pineapple juice? Then you have this enzyme that packs anti-inflammatory powers and supports your immune system. It’s sometimes used to treat tendinitis and minor muscle injuries like sprains. Some studies have shown bromelain may ease inflammation after dental, nasal, and foot surgeries. That’s the hot stuff in chili peppers. It stops a group of proteins that control your body’s response to inflammation. You can find capsaicin in products you put directly on your skin. You can also shake dried cayenne in your sauces and meat rubs. Start with ¼ teaspoon or less to see. Named for its hooks, this vine grows in South and Central America. If you have rheumatoid arthritis, ask your doctor if it might help. A small study found people who took this supplement with standard RA treatments had less joint swelling and pain. But there’s no evidence it can ward off joint damage that comes with RA. Curcumin is found in turmeric and gives the spice its yellow hue. This traditional Indian medicinal herb is known for its natural antioxidant and anti-inflammatory properties. Studies show curcumin might help with certain conditions, including arthritis, inflammatory bowel disease, and fatty liver disease. You can find it in the spice aisle. It’s also in capsules, creams, drinks, and sprays. Packed with antioxidants, vitamin E boosts your immune system and may also ease inflammation. If you have rheumatoid arthritis, you might find it helps manage pain when used with standard treatment. You can easily get it from the foods you eat. It’s in olive oil, almonds, peanuts, meat, dairy products, leafy greens, and fortified cereal. It’s worth the breath mints. Garlic slows down two inflammatory enzymes and clears the way for blood to get to your muscles. Add 2-4 fresh garlic cloves to your meals to fight swelling and pack flavor. You can rub garlic oil directly into swollen joints and muscles, too. If you prefer it from the bottle, look for aged garlic extract. Ask your doctor or pharmacist about the right dosage. Research shows it has anti-inflammatory powers similar to ibuprofen. One study found ginger extract tamed swelling in rheumatoid arthritis as well as steroids. It may cut muscle pain after exercise. The fresh stuff might not be enough to get the health benefits. In ginger capsules, look for the words “super-critical extraction” on the label. This means it’s pure. Our bodies don’t make these. Fish oil supplements are loaded with them, but you can also get the recommended amount from certain foods. These include fatty fish like salmon and tuna, kale, vegetable and flaxseed oils, nuts, and eggs from flax-fed chickens. This natural compound is found in some berries and nuts. Some research suggests it may help with arthritis. Grab a handful of grapes, peanuts, pistachios, blueberries, cranberries, or mulberries. It’s also popular in supplement form. It might sound like the name of a friendly robot, but it’s short for a natural compound in your body.
Studies show it might control inflammation and may work as well as mainstream treatments for osteoarthritis. You can take it by mouth or get a shot. Talk to your doctor before taking it. It may clash with certain medications, including antidepressants. Your whole body needs this micronutrient, which can help ward off inflammation.
You might already get enough zinc in your diet. It’s in chicken, red meat, and fortified cereals. Talk to your doctor first if you think you might need a supplement. Zinc can cause problems with certain drugs. IMAGES PROVIDED BY:1) Getty2) Getty3) Getty4) Getty5) Getty6) Getty7) Getty8) Getty9) Getty10) Getty11) Getty 12) Getty
- Journal of Clinical Medicine: “Role of Vitamin A in the Immune System.”
- Cleveland Clinic: “9 Diet Tips to Help You Fight Inflammation,” “6 Surprising Ways Garlic Boosts Your Health.”
- NIH Office of Dietary Supplements: “Vitamin A Fact Sheet for Health Professionals.”
- Mount Sinai Health System: “Bromelain,” “Cats Claw.”
- Surgical Neurology International: “Natural anti-inflammatory agents for pain relief.”
- Arthritis Foundation: “Best Spices for Arthritis,” “Cat’s Claw (slideshow),” “Health Benefits of Ginger for Arthritis.”
- Signal Transduction and Targeted Therapy: “NF-κB signaling in inflammation.”
Harvard Health Publishing: “Ask the Doctor: How Does Hot Pepper Cream Work to Relieve Pain?” “Do fish oil supplements reduce inflammation?”
- Molecules: “Curcumin, Inflammation, and Chronic Diseases: How Are They Linked?”
- IUBMB Life: “Regulatory role of vitamin E in the immune system and inflammation.”
- Oregon State University Linus Paulding Institute: “Micronutrient Information,” “Inflammation.”
- Mayo Clinic: “Vitamin E,” “SAMe,” “Zinc.”
- International Journal of Preventive Medicine: “Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence.”
- California Agriculture: “Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health.”
- Biomedicines: “Resveratrol: A Double-Edged Sword in Health Benefits.”
- Memorial Sloan Kettering Cancer Center: “Resveratrol,” “SAM-e.”
Inflammopharmacology: “Antioxidant and anti-inflammatory effects of zinc. Zinc-dependent NF-κB signaling.” : Vitamins and Supplements to Fight Inflammation
Does ginger reduce inflammation?
4.2. Inflammatory Bowel Disease – Inflammatory bowel disease (IBD) is an umbrella term for various chronic inflammatory digestive processes, the etiology of which is unknown. Crohn’s disease and ulcerative colitis are among these processes. Crohn’s disease can be located anywhere in the gastrointestinal tract, from the mouth to the anus, although it usually occurs in the distal ileum and ascending colon.
- Ulcerative colitis is mainly located in the rectum and distal colon, although it may extend to the entire colon.
- The inflammatory process is discontinuous and asymmetrical.
- Unlike Crohn’s disease, ulcerative colitis starts in the rectum, where it gives rise to the so-called ulcerative proctitis,
- The most common clinical symptoms of ulcerative colitis include abdominal pain, diarrhea, and bloody mucoid stools.
In relation to the pathogenesis of the disease, it is recognized that in addition to genetic factors, there are additional triggering factors, so-called environmental precipitants, and disease cofactors. In this sense, a precipitating factor would be an infection by a certain pathogen, coupled with a defective function of the intestinal barrier, which would trigger a chronic inflammatory response in genetically predisposed individuals with impaired regulation of the immune system.
- The immune response of the gastrointestinal tract can lead to inflammation when the immune system and commensal bacteria balance is altered.
- This alteration occurs more frequently in genetically predisposed individuals.
- The gut microbiome plays an important role in the treatment of IBD,
- For the already reported dysbiosis in patients with ulcerative colitis and Crohn’s disease compared to controls, Guo et al.
showed that ginger can improve the functions of the gut microbiota, restoring its diversity. Patients with Crohn’s disease and ulcerative colitis have an increased proportion of Proteobacteria and a decreased proportion of Firmicutes, In gut homeostasis, Toll-like receptors (TLRs) play a pivotal role as mediators between the gut microbiome and the immune response.
Pathogen-associated molecular patterns (PAMPs) are recognized by TLRs and upon recognition are activated, regulating dendritic cell maturation, adaptive immunity, and innate immunity. Expression of TLRs increases when these regulations are altered, leading to an increase in inflammatory cytokines and an increased risk of inflammatory bowel diseases,
TLR4 signaling is involved in inflammatory bowel disease and drug treatment efficacy, Pharmacological treatment of IBD is based on non-specific anti-inflammatory and immunosuppressive drugs with suboptimal results. The goal of IBD therapy is to induce and maintain remission and ameliorate the disease’s secondary effects,
In addition to pharmacological treatment, diet plays a key role, There are bioactive substances from different foods that can be used in the prevention and treatment of inflammatory bowel diseases. Among these substances is glycomacropeptide (GMP), a peptide derived from milk K-casein with immunomodulatory, bactericidal, and prebiotic effects.
Curcumin is a yellow pigment from turmeric (Curcuma longa), a spice of Indian origin that has beneficial health effects. Curcumin ameliorates altered intestinal barrier function caused by inflammation by reducing myosin light chain kinase (MLCK) expression.
It also decreases the production of TNF-α, IL-4, IL-6, and IL-13 by MCs in response to allergens, There is a need to develop novel effective therapies and adjuvants for the treatment of IBD, as conventional treatment can have side effects (such as nausea, pancreatitis, allergic reactions) and is relatively often ineffective in some patients,
Ginger has antioxidant, antitumor, anti-inflammatory, and anti-ulcer effects, and has also been used for many years throughout the world to treat vomiting, diarrhea, and infections, In IBD, ginger modulates the inflammatory response through suppression of nuclear factor kappa B (NF-κB), TNF-α, Nod-like receptor family proteins (NLRP), TLR, signal transducer of activators of transcription (STAT), mitogen-activated protein kinase (MAPK), and mTOR pathways, as well as inhibiting several proinflammatory cytokines (I L-6, IL-1β) and myeloperoxidase enzyme (MPO),
Several authors have observed that gingerols and shogaols present in the rhizome decrease hepatic markers of inflammation by inhibiting NF-κB activity after consumption of a high-fat diet, TNF-alpha inhibition leads to modulation of the inflammatory response, resulting in downregulation of the NF-κB signaling,
The oral consumption of gingerol, a bioactive substance in ginger, decreased the values of cytokines (IL-1beta, IL-6), TNF-alpha, NF-kB (p65), and increased IL-10 in an animal model of mice with ulcerative colitis induced by dextran sulfate sodium. Moreover, it decreased cyclooxygenase-2 (COX-2) enzyme activity and monocyte chemoattractant protein-1 (MCP-1),6-shogaol is a bioactive substance from dried ginger with anti-inflammatory properties.
Several authors have observed that it increases the expression of the nuclear factor (erythroid-derived 2)-like 2 (Nrf-2) and heme oxygenase (HO-1) in DDS-induced colitis in a mouse model. It has also been shown to reduce the expression of IL-6, IL-1beta, and TNF-alpha, However, the results are still scarce and in some cases contradictory, since in a pilot study of 45 patients with IBD, Van Tilburg et al.
observed that ginger did not have any beneficial effect when compared to a placebo group.
Does turmeric reduce inflammation?
Turmeric (Curcuma longa) has been used for 4,000 years to treat a variety of conditions. Studies show that turmeric may help fight infections and some cancers, reduce inflammation, and treat digestive problems.
Does magnesium help with inflammation?
Magnesium is crucial for your brain and body. It has many benefits, including for your heart, blood sugar levels, and mood. It’s found in various foods ranging from leafy greens to nuts, seeds, and beans. From regulating blood sugar levels to boosting athletic performance, magnesium is crucial for your brain and body.
Yet, although it’s found in various foods ranging from leafy greens to nuts, seeds, and beans, many people don’t get enough in their diet. Here are 12 evidence-based health benefits of magnesium and some simple ways to increase your intake. Magnesium is found throughout your body. Every cell in your body contains this mineral and needs it to function.
About 60% of the magnesium in your body occurs in bone, while the rest is in muscles, soft tissues, and fluids, including blood ( 1 ). One of its main roles is to act as a cofactor — a helper molecule — in the biochemical reactions continuously performed by enzymes.
Energy creation: converting food into energy Protein formation: creating new proteins from amino acids Gene maintenance: helping create and repair DNA and RNA Muscle movements: aiding in muscle contraction and relaxation Nervous system regulation: regulating neurotransmitters, which send messages throughout your brain and nervous system
Nonetheless, studies suggest that approximately 50% of U.S. adults get less than the recommended daily amount of magnesium ( 1, 3 ). Summary Magnesium supports hundreds of chemical reactions in your body. However, many people get less than they need. You may need more magnesium during exercise than when you’re resting, depending on the activity ( 4 ).
Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue ( 5 ). Studies show magnesium supplements may be particularly beneficial for improving exercise performance in older adults and those with a deficiency in this nutrient ( 6 ).
One older study of 2,570 women associated higher magnesium intake with increased muscle mass and power ( 7 ). In a 2019 study, professional male cyclists players who took 400 mg of magnesium per day for 3 weeks experienced improvements in muscle recovery and protection from muscle damage following a strenuous race, compared to cyclists taking a placebo ( 8 ).
However, more studies are needed, as some research suggests that supplementing doesn’t help athletes or active people with adequate magnesium levels ( 6 ). Summary Magnesium supplements have been shown to enhance exercise performance in several studies, but results are mixed. Magnesium plays a critical role in brain function and mood; low levels are linked to an increased risk of depression ( 9 ).
A 2020 review suggested that stress may deplete magnesium, increasing susceptibility to stress and depression ( 9 ). What’s more, supplementing with this mineral may help reduce symptoms of depression ( 10, 11 ). In one small 8-week study, taking 500 mg of magnesium daily led to significant improvements in symptoms of depression in people with a deficiency in this mineral ( 11 ).
- Plus, a 6-week study in 126 people showed that taking 248 mg of magnesium per day decreased symptoms of depression and anxiety, regardless of magnesium status ( 10 ).
- Summary Magnesium deficiency may be linked to depression.
- As such, supplementing may help reduce symptoms of depression.
- Studies suggest that about 48% of people with type 2 diabetes have low blood levels of magnesium, which may impair the body’s ability to regulate blood sugar levels effectively ( 1, 1 2 ).
Additionally, research indicates that people who consume more magnesium have a lower risk of type 2 diabetes ( 13, 14 ). According to one review, magnesium supplements help enhance insulin sensitivity, a key factor in blood sugar control ( 15 ). Another review reported that magnesium supplements improved blood sugar levels and insulin sensitivity in people at risk for type 2 diabetes ( 16 ).
- Summary Magnesium supplements may improve blood sugar levels, insulin sensitivity, and other risk factors for type 2 diabetes.
- Magnesium plays an important role in keeping your heart healthy and strong,
- A 2021 review shows that magnesium supplements can help lower high blood pressure levels, which may be a risk factor for heart disease ( 17 ).
Another review linked high magnesium intake to a lower risk of heart disease, stroke, and high blood pressure ( 18 ). What’s more, one review found that magnesium supplements improved multiple risk factors for heart disease, including triglyceride, LDL (bad) cholesterol, HDL (good) cholesterol, and systolic blood pressure levels, especially in people with a magnesium deficiency ( 19 ).
- However, more research is needed, as other research has found no effect of magnesium on cholesterol or triglyceride levels ( 20 ).
- Summary Magnesium may help lower blood pressure levels and reduce several risk factors for heart disease.
- Still, more research is needed.
- Low magnesium intake is linked to increased levels of inflammation, which plays a crucial role in aging and chronic disease ( 21, 22 ).
One review of 11 studies concluded that magnesium supplements decreased levels of C-reactive protein (CRP), a marker of inflammation, in people with chronic inflammation ( 23 ). Other studies report similar findings, showing that magnesium supplements may reduce CRP and other markers of inflammation, such as interleukin-6 ( 24, 25 ).
Furthermore, some research ties magnesium deficiency to increased oxidative stress, which is related to inflammation ( 26 ). Summary Magnesium has been shown to help fight inflammation by reducing markers such as CRP and interleukin-6. Migraine headaches can be painful and often cause nausea, vomiting, and sensitivity to light and noise ( 27 ).
Some researchers believe that people with migraine are more likely than others to have a magnesium deficiency ( 28 ). Several studies suggest that magnesium supplements may even prevent and treat migraine headaches ( 29 ). In one older study, supplementing with 1 gram of magnesium provided relief from acute migraine attacks more quickly and effectively than a common medication ( 30 ).
- Eating more magnesium-rich foods may also help reduce migraine symptoms ( 31 ).
- Summary People with migraine may have low magnesium levels.
- Some studies show that supplementing with this mineral may provide relief from migraine attacks.
- Premenstrual syndrome (PMS) is one of the most common conditions in female-bodied people of childbearing age.
It often causes symptoms, such as water retention, abdominal cramps, tiredness, and irritability ( 32 ). Some research suggests that magnesium supplements help relieve PMS symptoms and other conditions such as menstrual cramps and migraine attacks ( 33 ).
This may be because magnesium levels fluctuate throughout the menstrual cycle, worsening PMS symptoms in those with a deficiency. As such, supplements may help reduce the severity of symptoms, including menstrual migraine attacks ( 34 ). One study found that taking 300 mg of magnesium daily helped decrease bloating, depression, and anxiety in college students with PMS compared with a control group ( 35 ).
Still, more recent, high quality studies are needed to determine whether this mineral can improve symptoms regardless of your magnesium levels. Summary Some studies suggest that magnesium supplements help improve PMS symptoms, though more research is necessary.
Magnesium is crucial for maintaining bone health and protecting against bone loss. In fact, 50–60% of your body’s magnesium is found in your bones ( 36 ). Some studies associate lower levels of this mineral with a higher risk of osteoporosis, which causes bones to become brittle and weak ( 37 ). A 3-year study in 358 people undergoing hemodialysis — a treatment to help remove waste and water from the blood — showed that those who consumed the least magnesium experienced three times more fractures than those with the highest intake ( 38 ).
Moreover, one recent review of 12 studies linked high magnesium intake to increased bone mineral density in the hip and femoral neck, both areas susceptible to fracture ( 39 ). Summary Magnesium is important for bone health. Some studies tie a higher intake to a lower risk of osteoporosis, fractures, and bone loss.
Magnesium supplements are often used as a natural remedy for sleep issues such as insomnia. This is because magnesium regulates several neurotransmitters involved in sleep, such as gamma aminobutyric acid ( 40 ). One review of older adults with insomnia found that magnesium supplements lowered the amount of time it took people to fall asleep by an average of 17 minutes ( 41 ).
Another study in nearly 4,000 adults linked increased intake of this mineral to improved sleep quality and duration ( 42 ). Furthermore, another study associated higher magnesium intake in women with a reduced likelihood of falling asleep during the daytime ( 43 ).
- Summary Increasing your intake of magnesium through foods or supplements may help treat certain sleep issues and improve sleep quality.
- Some research suggests that magnesium helps treat and prevent anxiety ( 44 ).
- For example, one study of 3,172 Iranian adults associated increased magnesium intake with a lower risk of depression and anxiety ( 45 ).
Similarly, a small 6-week study found that taking 248 mg of magnesium daily significantly reduced anxiety symptoms ( 10 ). Other research suggests that magnesium deficiency may increase your body’s susceptibility to stress, which may amplify symptoms of anxiety ( 9 ).
One review concluded that magnesium supplements might help reduce mild to moderate anxiety but noted that research is conflicting — and that the effects of supplements haven’t been studied beyond 3 months ( 46 ). Summary Magnesium may help reduce symptoms of anxiety and decrease stress, but more studies are needed.
Magnesium is essential for many aspects of health. The recommended daily intake is 400–420 mg for males and 310–320 mg for females ( 36 ). You can get this mineral from both food and supplements.
What shrinks inflammation?
You may be able to reduce and prevent inflammation by choosing certain foods and drinks while avoiding others. Anti-inflammatory foods can include fruits, vegetables, and fatty fish. Inflammation is a natural process that helps your body heal and defend itself from harm.
- However, inflammation is harmful if it becomes chronic.
- Chronic inflammation may last for weeks, months, or years — and may lead to various health problems.
- That said, there are many things you can do to reduce inflammation and improve your overall health.
- This article outlines a detailed plan for an anti-inflammatory diet and lifestyle.
Inflammation is your body’s way of protecting itself from infection, illness, or injury. As part of the inflammatory response, your body increases its production of white blood cells, immune cells, and substances called cytokines that help fight infection ( 1 ).
- Classic signs of acute (short-term) inflammation include redness, pain, heat, and swelling.
- On the other hand, chronic (long-term) inflammation often occurs inside your body without any noticeable symptoms.
- This type of inflammation can drive illnesses like diabetes, heart disease, fatty liver disease, and cancer ( 2, 3, 4, 5 ).
Chronic inflammation can also happen when people are obese or under stress ( 6, 7 ). When doctors look for inflammation, they test for a few markers in your blood, including C-reactive protein (CRP), homocysteine, TNF alpha, and IL-6. Summary Inflammation is a protective mechanism that allows your body to defend itself against infection, illness, or injury.
It can also occur on a chronic basis, which can lead to various diseases. Certain lifestyle factors — especially habitual ones — can promote inflammation. Consuming high amounts of sugar and high-fructose corn syrup is particularly harmful. It can lead to insulin resistance, diabetes, and obesity ( 8, 9, 10, 11, 12 ).
Scientists have also hypothesized that consuming a lot of refined carbs, such as white bread, may contribute to inflammation, insulin resistance, and obesity ( 13, 14 ). What’s more, eating processed and packaged foods that contain trans fats have been shown to promote inflammation and damage the endothelial cells that line your arteries ( 15, 16, 17, 18, 19, 20, 21 ).
The FDA has deemed trans fats no longer “Generally Recognized as Safe,” so most foods should no longer have trans fats ( 22 ). Vegetable oils used in many processed foods are another possible culprit. Regular consumption may result in an imbalance of omega-6 to omega-3 fatty acids, which some scientists believe may promote inflammation ( 23, 24, 25 ).
Excessive intake of alcohol and processed meat can also have inflammatory effects on your body ( 26, 27, 28 ). Additionally, an inactive lifestyle that includes a lot of sitting is a major non-dietary factor that can promote inflammation ( 29, 30 ).
Summary Eating unhealthy foods, drinking alcohol or sugary beverages, and getting little physical activity are all associated with increased inflammation. If you want to reduce inflammation, eat fewer inflammatory foods and more anti-inflammatory foods. Base your diet on whole, nutrient-dense foods that contain antioxidants — and avoid highly processed products with lots of added sugar and oils.
Antioxidants work by reducing levels of free radicals. These reactive molecules are created as a natural part of your metabolism but can lead to inflammation when they’re not held in check ( 31 ). Your anti-inflammatory diet should provide a healthy balance of protein, carbs, and fat at each meal.
- Make sure you also meet your body’s needs for vitamins, minerals, fiber, and water.
- One diet considered anti-inflammatory is the Mediterranean diet, which has been shown to reduce inflammatory markers, such as CRP and IL-6 ( 32, 33, 34 ).
- A low carb diet also reduces inflammation, particularly for people with obesity or metabolic syndrome ( 35, 36, 37 ).
In addition, vegetarian diets are linked to reduced inflammation ( 38 ). Summary Choose a nutrient-dense diet that cuts out processed products and boosts your intake of whole, anti-inflammatory, antioxidant-rich foods. Some foods are associated with an increased risk of chronic inflammation.
Sugary beverages: Sugar-sweetened drinks and fruit juices Refined carbs: White bread, white pasta, etc. Desserts: Cookies, candy, cake, and ice cream Processed meat: Hot dogs, bologna, sausages, etc. Processed snack foods: Crackers, chips, and pretzels Certain oils: Processed seed and vegetable oils like soybean and corn oil Alcohol: Excessive alcohol consumption
Summary Avoid or minimize sugary foods and beverages, processed meat, excessive alcohol, and foods high in refined carbs and unhealthy fats.
What is the strongest anti-inflammatory medication?
Frequently Asked Questions –
Is ibuprofen or naproxen better for inflammation? There isn’t much head-to-head research comparing the two. One older study found that both were effective for relieving the symptoms of knee arthritis, but naproxen helped with more symptoms, such as night pain. In general, ibuprofen takes effect and wears off more quickly, while naproxen has a slower onset but lasts longer. Can I take ibuprofen and naproxen together? No. Ibuprofen and naproxen are both NSAIDs. Taking more than one NSAID at a time is not recommended because it can increase the risk of adverse effects like stomach issues and bleeding. What is the strongest anti-inflammatory medication? Research shows diclofenac is the strongest and most effective non-steroidal anti-inflammatory medicine available. Diclofenec is sold under the prescription brand names Cambia, Cataflam, Zipsor, and Zorvolex. It is also available as a topical gel, Voltaren, which is available over the counter. What are the signs of inflammation? Inflammation is the body’s immune response to an injury or illness. Acute inflammation causes redness, swelling, heat, pain, and loss of function in the area that is inflamed. How can I reduce inflammation quickly? Follow the RICE formula for managing inflammation due to an acute injury—rest, ice, compression, and elevation. For systemic inflammation, following an anti-inflammatory diet can help in the long term. NSAIDs and corticosteroids are often recommended for fast relief of pain and inflammation.