Guidelines for Reducing Inflammation With Diet and Supplements

If you are having problems with chronic inflammation and are not getting any relief from medical treatment, there may be another solution. With the right diet and supplements you may be able to reduce the inflammation.

Diet

• What you eat has a big effect on inflammation levels and making wise food choices can make a difference. Fruits, vegetables and seafood are the best choices. Seafood is full of omega-3 fatty acids, which have been shown to have anti-inflammation properties. It is important to remember when consuming fish that mercury levels can be high, so you should eat only a few servings each week.

  When choosing fruits and vegetables, stick to bright colors and leafy greens. These vegetables pack the most anti-inflammatory properties. Combat inflammation with herbs and spices: ginger, oregano, turmeric, garlic, blueberries, rosemary, curcumin and green tea help. Apply ginger topically to areas of inflammation.

  Nuts and seeds also offer up omega-3s and can easily be added to salads. Ground flaxseed can be added to salads, soups or anything else that you make. For a dose of gamma-linolenic acid (GLA), an omega-6 fatty acid, cook with olive oil.

  Certain foods promote inflammation and should be avoided: sugars, refined carbohydrates and foods that contain gluten, such as wheat and corn.

Supplements

• To avoid getting too much mercury in your body from eating seafood, take fish oil or another omega-3 supplement daily. The daily recommended amount of omega-3 is almost 2 grams, according to the US National Library of Medicine. Flaxseed oil can be taken daily to prevent inflammation. According to the University of Maryland Medical Center, adults should take 1 to 2 tablespoons or capsules of flaxseed oil daily.

  Take a multivitamin that includes folic acid, vitamin D, B vitamins, vitamin C and vitamin E. According to Absaroka Pain and Rehab, studies have shown these vitamins to be beneficial in fighting inflammation.

  There are a number of natural remedies for inflammation. St. John's Wort has anti-inflammatory properties. Get it in capsule or liquid form and follow the dosage amount on the label. GLA is an omega-6 fatty acid that can be useful in fighting inflammation. Daily dosage should be between 2 and 3 grams.