Introduction
Inflammation is the body's natural response to injury and infection, involving an increase in blood flow and white blood cells to help neutralize threats and restore function. This inflammatory response is essential for protecting the body from deadly infections.
However, inflammation can also be harmful if it becomes chronic and does not resolve the threat. Chronic inflammation can damage tissue, affect organ function, and lead to a dysregulated immune system. This type of inflammation may go undetected for years and contribute to various degenerative and life-threatening diseases. Chronic inflammation in the heart and circulatory system is linked to heart attacks, stroke, and blood vessel disease. Low-grade chronic infections, especially viral ones, are associated with increased cancer risks due to inflammation. Additionally, inflammation plays a significant role in allergies, asthma, bowel diseases, skin conditions, and neurological disorders.
Fortunately, nature offers us a plethora of remedies to reduce inflammation and combat its effects on our bodies.
1. Algae Oil
Algae oil is a plant-based oil derived from microalgae. It has gained popularity as a sustainable and environmentally friendly alternative to traditional fish oil and other plant-based oils, as it can be produced without the need for large amounts of land, water, or other resources.
One of the primary benefits of algae oil is its high concentration of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids are known for their anti-inflammatory properties and play a crucial role in maintaining overall health. They have been linked to reduced inflammation in the body, which can help alleviate symptoms of various inflammatory conditions, such as arthritis, inflammatory bowel disease, and cardiovascular diseases. Additionally, omega-3 fatty acids from algae oil have been shown to support brain health, improve cognitive function, and promote healthy skin and hair.
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The recommended dose is 250-1,000 mg daily of combined EPA and DHA. Talk to your healthcare practitioner for a specific dose if you have high triglycerides or blood pressure, or any other condition that may predispose you to taking a higher dose.
2. Boswellia (Boswellia serata)
Boswellia has a long history of medicinal use in natural practices to treat various chronic inflammatory disorders. Boswellia, commonly known as Indian frankincense, is a resin herbal extract from the Boswellia tree. The anti-inflammatory properties of Boswellia are due to compounds known as boswellic acids which reduce the formation of leukotrienes (inflammatory chemicals) by inhibiting the enzyme 5-lipoxygenase. Boswellia is one of the few botanical ingredients that has the ability to fight 5-LOX inflammation.
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Liquid extract (1:2): 6.3-12.6 mL/week 1-1.8 mL/day
Tablet: 3.6- 4.8 gm/day
Dried herb: 1-2 g/day
Boswellia resin is more conveniently dispensed in tablets or capsules.
3. Chamomile (Matricaria recutita)
Chamomile is a flowering plant in the Asteraceae family and is native to Europe and Western Asia. There are two different chamomile varieties: German chamomile and Roman chamomile. German chamomile (Matricaria recutita) is considered the more potent variety and is the most widely used for medicinal purposes.
Chamomile has significant anti-inflammatory activity due to its ability to inhibit the synthesis and expression of pro-inflammatory compounds such as interleukin-1 (IL-1) and tumor necrosis factor-alpha (TNF-α).
The flowering tops of the chamomile plant are used to make teas, liquid extracts, capsules, or tablets. The herb can also be applied to the skin as a cream or an ointment, or used as a mouth rinse.
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Typical oral doses are 2 to 15 g/day. The standard therapeutic dose is 7.5-10g per day. To make a tea, pour boiling water over 1 tsp of dried chamomile flowers or 2 tsp fresh. Let it brew for 5-10 minutes. Use a strainer to remove the flowers before drinking.
4. Echinacea (Echinacea augustifolia; E. purpurea)
Echinacea, also called purple coneflower, is one of the most comprehensively studied herbs and has been used for centuries to treat various ailments. Altogether, this group has nine species, but only three are used in herbal supplements — Echinacea purpurea, Echinacea angustifolia, and Echinacea pallida. Today, it’s best known as an over-the-counter herbal remedy for the common cold or flu. However, it’s also used to treat pain, inflammation, migraines, and other health issues.
Echinacea has potent anti-inflammatory activities due to its ability to inhibit the secretion of pro-inflammatory cytokines. These cytokines are present in numerous types of infection and inflammatory conditions. Some of its other constituents also possess antioxidant activities which also may be involved in the overall mechanism of action.
Echinacea can be found in the form of a tincture, tea, capsules or tablet, or preparations that go on the skin for topical use.
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Dried herb: 3g/day of either E. angustifolia or E. purpurea.
Liquid extract (1:2): 3-6 ml/day of either E. angustifolia or E. purpurea.
5. Garlic (Allium sativum)
Garlic is both a food and a therapeutic medicine used in many different cultures. It contains organosulfur compounds that give it its unique taste, smell, and potential health benefits. These compounds can help reduce inflammation by blocking certain chemicals and enzymes like COX and LOX. Research has shown that garlic can lower C-reactive protein (CRP) and TNF-α, both markers of inflammation.
Garlic comes in many forms, including raw, powder, oil, and aged garlic extract. Of these forms, powder, oil, and aged garlic extract might be found in a capsule supplement. It is also sometimes added to tablets.
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Liquid extract (1:1): 0.5-2 mL/day
Fresh garlic: 2-5 g/day
Dried powder: 0.4-1.2 g/day
Oil: 2-5 mg/day
6. Ginger (Zingiber officinale)
Ginger has been used as both a food and a medicine since ancient times. Due to its many various constituents, ginger has the potential to treat a vast array of health conditions and diseases.
It is a potent anti-inflammatory, antioxidant, and analgesic. Like NSAIDs (non-steroidal anti-inflammatory drugs), ginger inhibits the activity of COX enzymes and leukotriene and prostaglandin synthesis. It also acts on pain receptors located throughout the peripheral and central nervous system.
Ginger can be bought year-round in many forms: fresh or dried, ground, preserved or pickled. It can also be found in a capsule or tablet, or as a tincture.
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The recommended dose ranges widely from 500mg to 9g/day of dried root or equivalent. However, as there are wide variations in the gingerol concentrations in commercial ginger supplements, the effective dosage will depend on the preparation and the indication for use.
Liquid extract (1:2): 0.7-2 ml/day
Infusion: 4-6 slices of fresh ginger steeped in boiling water for 30 minutes.
7. Green tea (Camellia sinensis)
Green tea has become a staple in traditional Chinese and Indian medicine, used for everything from controlling bleeding and aiding digestion to improving mental and heart health and regulating body temperature.
The health benefits of green tea are largely attributed to its high content of flavonoids, particularly epigallocatechin gallate (EGCG), which has been studied extensively for its anti-inflammatory properties. EGCG has been shown to inhibit the production of pro-inflammatory cytokines and chemokines, which helps reduce inflammation and its harmful effects on the body.
Green tea can also improve brain function, aid weight loss, lower the risk of heart disease, and help prevent type 2 diabetes, all of which have inflammation at their core.
To reap the benefits of green tea, it's best to steep the tea leaves or tea bag in hot water for about 3-5 minutes. You can drink it hot or cold, and it can be consumed at any time of the day. However, it's best to avoid drinking it on an empty stomach or before bedtime due to its caffeine content. Take caution, as green tea can also interfere with certain medications and can affect iron absorption.
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The recommended therapeutic dose of green tea consumption is 4 to 10 cups a day, which is equivalent to 500mg of green tea polyphenols three to four times a day.
8. Turmeric (Curcuma longa)
Turmeric is the most well-known natural anti-inflammatory. Curcumin is the active ingredient in turmeric that is responsible for its anti-inflammatory properties. In fact, it is so powerful that it matches the effectiveness of some anti-inflammatory drugs but without the side effects.
Curcumin works by reducing the response of specific protein-cytokines that occur in the process of inflammation. It has been used in many chronic disorders such as arthritis, allergies, hepatic injury, arteriosclerosis, intestinal disorders, neurodegenerative diseases, and various cancers, to name a few.
Curcumin reduces gut-derived inflammation by supporting liver detoxification and restoring the gut lining. Its potent antioxidant activity also means it can combat free radicals and prevent the damage and inflammation they can cause.
Turmeric can be prepared and consumed in various forms, including fresh turmeric root, powder, capsules or tablets, extracts, tea, and even a paste.
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Liquid extract (1:1): 45-100 mL/week, 5-15 mL/day (best taken in 4 or 5 equal doses).
Powdered turmeric: 1.5-3g per day in water or cooking.
A heaped teaspoon (4g) can be mixed with water or milk to form a slurry and consumed 1-2 times a day. A teaspoon of lecithin can be added to improve absorption. Taking turmeric as a powder may be more desirable for anti-inflammatory effects.
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