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Natural Ways To Decrease Inflammation. 

 July 21, 2024

By  Linda Rook

Inflammation of the finger joints.

Introduction.

This blog is about inflammation, it is a vital part of the immune response.  It helps the body to heal and defend itself from harm.  However, when inflammation persists and becomes chronic, it can lead to various health issues, including heart disease, diabetes, arthritis, and certain cancers.  Reducing chronic inflammation through diet, lifestyle changes and medical interventions is vital for maintaining health and preventing disease.  This eBook I shall delve into the complex approaches to reducing inflammation in the body, supported by scientific evidence and practical recommendation.

I shall cover the understanding of inflammation, types of inflammation and causes, which foods to eat and to avoid and much more…

Chapter one - Understanding Inflammation. 

The Biological Basis of Inflammation.

Inflammation is a complex biological response to the body’s reaction to damaged cells, or irritants, like if you cut yourself or fall, or from a disease such as arthritis, lupus etc. The protection can be your immune cells, molecular mediators, and blood vessels. Understanding inflammation requires an exploration of its key workings and devices.

Key Components.

Immune Cells:

White Blood Cells are the main cells that are involved in inflammation. Different types of white blood cells or leukocytes include:

Blood Vessels:

Blood vessels become wider, this is to increase blood flow to the affected area, this causes redness and heat. The blood vessels become leakier, allowing immune cells and proteins to enter tissues, causing swelling.

Molecular Mediators:

Small proteins are released by cells, that affect the behaviour of other cells. Chemokines is a type of cytokine that directs the movement of immune cells to the site of infection or injury.

Phases of Inflammation

Beginning Phase: Activated by injury or infection, this is resulting in the issue of inflammatory mediators and the activation of immune cells.

blood vessels

Extension Phase: this second stage involves recruiting additional immune cells, to the area of inflammation, leading to the growth of the inflammatory response.

Resolve Phase: the last stage is the process by which inflammation is reduced, the tissue begins to repair, and homeostasis is restored. This phase is crucial to prevent chronic inflammation.

falling and scraping the leg.

Chapter two Types of Inflammation.

Acute Inflammation.

Acute inflammation is a short-term response to injury or infection, considered by the typical signs of inflammation. The signs can include redness, heat, swelling, pain, and loss of function. The main goals of acute inflammation are to remove the initial cause of cell injury, this is done by clearing out necrotic cells and tissues, that are damaged from the injury and the inflammatory process, and establish a repair process.

Examples:

  • Injury: A cut or scrape on the skin.
  • Infection: Bacterial or viral infections like the flu or a urinary tract infection.

Chronic Inflammation

Chronic inflammation can last a long time, and becomes persistent, it can last for months or years. It happens when the acute inflammatory response fails to remove the initial cause of injury or infection, or it could be due to continuous contact to a low-level irritant or an autoimmune reaction such as painful joints in arthritis.

Causes:

  • Persistent Infections: Tuberculosis or hepatitis C.
  • Autoimmune Diseases: Rheumatoid arthritis, lupus, inflammatory bowel disease.
  • Prolonged Exposure to Irritants: Smoking, chronic alcohol consumption, environmental pollutants.

Consequences.

  • Tissue Damage: Chronic inflammation can lead to the ruin of healthy tissues and the development of scar tissue (fibrosis).
  • Disease Progression: It plays a serious role in the growth and progression of various chronic diseases, such as cardiovascular disease, cancer, diabetes, and neurodegenerative disorders.
inflammation of the knee

Role of Inflammation in Disease.

Inflammation is a double-edged sword. Meaning that on one side its job is to protect and heal, but the other side it is becomes uncontrolled or extreme inflammation can contribute to the pathogenesis of various diseases.

Cardiovascular Disease.

Chronic inflammation is a key factor in the development of atherosclerosis, this is a condition that is a build-up of plaques in the arterial walls.

Mechanisms:

Endothelial Dysfunction: Inflammation damages the endothelium, which is the inner lining of blood vessels.

Plaque Formation: Inflammatory cells and cytokines contribute to the development and unpredictability of atherosclerotic plaques.

Thrombosis: Ruptured plaques trigger clot formation, that leads to heart attacks or strokes.

Cancer.

Inflammation is linked to various stages of cancer development, including initiation, promotion, progression, and metastasis.

Mechanisms:

DNA Damage: Inflammatory mediators can cause genetic changes.

Tumour Microenvironment: Chronic inflammation creates a pro-tumour environment by providing growth factors and survival signals to cancer cells.

Immune Evasion: Inflammation can suppress anti-tumour immune responses, allowing cancer cells to evade detection.

Metabolic Disorders

Chronic inflammation plays a significant role in the development of metabolic disorders such as obesity and type 2 diabetes.

Mechanisms:

Adipose Tissue Inflammation: Excess fat tissue, especially visceral fat, secretes inflammatory cytokines that contribute to insulin resistance.

Insulin Resistance: Inflammatory mediators interfere with insulin signalling, leading to impaired glucose uptake and hyperglycemia.

Diabetes Medication

Neurodegenerative Diseases

Inflammation is implicated in the pathogenesis of neurodegenerative diseases such as Alzheimer's disease and Parkinson's disease.

Mechanisms:

Microglial Activation: Chronic activation of microglia, the resident immune cells of the brain, leads to the release of neurotoxic substances.

Neuronal Damage: Inflammatory mediators contribute to the degeneration of neurons.

Chapter three - Causes of Chronic Inflammation.

Chronic inflammation is a prolonged and often destructive inflammatory response that can persist for months or even years. Unlike acute inflammation, which is a protective and localized response to injury or infection, chronic inflammation can lead to tissue damage and is implicated in a wide range of diseases. Understanding the causes of chronic inflammation is crucial for developing effective prevention and treatment strategies.

Avoid Junk Food

1. Dietary Factors.

a. Processed Foods and Trans Fats: Diets high in processed foods, refined sugars, and trans fats are significant contributors to chronic inflammation.  This means that you should avoid these foods, as it can alter the balance of pro-inflammatory and anti-inflammatory compounds in the body.

  • Processed Foods: These are often high in added sugars, unhealthy fats, and preservatives, which can trigger inflammatory pathways. Processed meats, sugary snacks, and fast food are common examples.
  • Trans Fats: Found in many fried and commercially baked products, trans fats can increase the levels of inflammatory markers such as C-reactive protein (CRP).

b. Refined Carbohydrates: Foods high in refined carbohydrates, such as white bread, pastries, and sugary cereals, can lead to spikes in blood sugar and insulin levels, which promote inflammation, and could lead to diabetes.

  • High Glycaemic Index: Foods with a high glycaemic index (GI) cause rapid increases in blood sugar levels, leading to increased production of pro-inflammatory cytokines.

c. Excessive Alcohol Consumption: Chronic alcohol consumption can cause liver inflammation, known as alcoholic hepatitis, and can contribute to systemic inflammation.

  • Liver Damage: Excessive alcohol intake leads to liver cell damage and inflammation, which can progress to liver cirrhosis and liver cancer.

2. Obesity

If you are obese, it is the main risk factor of chronic inflammation. Excess fat, especially visceral fat stored around the organs, acts as an active endocrine organ that releases inflammatory mediators.

  • Adipose Tissue: Fat tissue produces adipokines, such as tumour necrosis factor-alpha (TNF-α) and interleukin-6 (IL-6), which promote inflammation.
  • Insulin Resistance: Obesity is closely linked to insulin resistance, which is associated with elevated levels of inflammatory markers.
Obesity

3. Chronic Stress

Psychological stress can lead to chronic inflammation by affecting the body's hormonal balance and immune function.

  • Cortisol: Chronic stress results in prolonged release of cortisol, a stress hormone that can suppress the immune system and alter inflammatory responses.
  • Sympathetic Nervous System: Persistent activation of the sympathetic nervous system due to stress can lead to increased production of pro-inflammatory cytokines.

4. Infections.

Persistent or unresolved infections can result in chronic inflammation. These infections may be due to bacteria, viruses, fungi, or parasites.

  • Bacterial Infections: Chronic bacterial infections, such as those caused by Helicobacter pylori (linked to stomach ulcers) or Mycobacterium tuberculosis (tuberculosis), can lead to prolonged inflammatory responses.
  • Viral Infections: Persistent viral infections, such as hepatitis B and C, can cause chronic inflammation of the liver.
left knee inflamed and painful.

5. Autoimmune Disorders

An autoimmune disease can occur when your immune system goes wrong and wrongly attacks the body's healthy tissues, which then leads to chronic inflammation.

  • Rheumatoid Arthritis: An autoimmune disorder where the immune system attacks the joints, causing chronic inflammation and joint damage.
  • Lupus: An autoimmune disease that can affect multiple organs, including the skin, kidneys, and brain, leading to widespread inflammation.

6. Environmental Factors.

Exposure to environmental pollutants and toxins can trigger chronic inflammation.

  • Air Pollution: Pollutants such as particulate matter (PM) and ozone can induce respiratory inflammation and exacerbate conditions like asthma and chronic obstructive pulmonary disease (COPD).
  • Toxins: Chemicals such as bisphenol A (BPA) and heavy metals like lead and mercury can disrupt immune function and promote inflammation.

7. Smoking.

Tobacco smoke contains numerous toxins and free radicals that contribute to chronic inflammation.

  • Respiratory Inflammation: Smoking leads to chronic inflammation of the airways and lung tissue, contributing to diseases such as chronic bronchitis and emphysema.
  • Systemic Effects: The inflammatory response to smoking can affect multiple organs and increase the risk of cardiovascular disease, cancer, and other inflammatory conditions.
You should never start smoking.

8. Poor Sleep.

Chronic sleep deprivation and poor sleep quality can contribute to systemic inflammation.

  • Cytokine Production: Lack of sleep can alter the production and release of pro-inflammatory cytokines.
  • Stress Hormones: Poor sleep increases the levels of stress hormones, which can exacerbate inflammation.

9. Sedentary Lifestyle.

Lack of physical activity is associated with higher levels of inflammation.

  • Inflammatory Markers: Sedentary behaviour is linked to increased levels of CRP and other inflammatory markers.
  • Obesity: Physical inactivity contributes to obesity, which is a significant driver of chronic inflammation.

10. Chronic Diseases.

Certain chronic diseases themselves can be sources of ongoing inflammation.

  • Diabetes: Chronic high blood sugar levels can lead to inflammation of blood vessels and tissues.
  • Cardiovascular Disease: Conditions such as atherosclerosis involve chronic inflammation of the blood vessel walls.

Chapter 4 - Dietary Strategies to Reduce Inflammation.

Diet plays a serious role in controlling inflammation in the body. Certain foods and dietary patterns can either increase or decrease inflammation. By implementing an anti-inflammatory diet, individuals can help prevent and manage chronic inflammation and its associated health conditions. The next list I will explore various dietary strategies to reduce inflammation.

1. Incorporate Anti-Inflammatory Foods.

Rich antioxidants, vitamins, and minerals, come from fruits and vegetables. These can include: 

  • Berries: Blueberries, strawberries, and blackberries.
  • Leafy Greens: Spinach, kale, and Swiss chard.
  • Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower.

b. Healthy Fats: Unsaturated fats, particularly omega-3 fatty acids, are full of anti-inflammatory properties. They are:

  • Fatty Fish: Salmon, mackerel, sardines, and anchovies.
  • Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds.
  • Olive Oil: Extra virgin olive oil contains oleocanthal, a compound with similar anti-inflammatory properties to ibuprofen.

c. Whole Grains: Whole grains are high in fibre, which helps maintain healthy gut bacteria and reduces inflammation. These food groups include:  

  • Oats, Quinoa, and Brown Rice: These grains are good sources of fibre and nutrients.
  • Barley and Buckwheat: These fewer common grains also contribute to a balanced, anti-inflammatory diet.

d. Herbs and Spices: There are many herbs and spices that have anti-inflammatory properties due to their high antioxidant content, they are.

  • Turmeric: Turmeric has curcumin,  this has a powerful anti-inflammatory compound. 
  • Ginger: ginger Comprises of gingerol, that reduces inflammation and pain.
  • Garlic: Has anti-inflammatory and immune-boosting properties.

e. Legumes: Legumes are an excellent sources of fibre, protein, and anti-inflammatory compounds, they are

  • Black Beans, Kidney Beans, chickpeas and Lentils

2. Avoid Pro-Inflammatory Foods.

Certain foods can trigger or worsen inflammation and should be limited or avoided.

a. Sugary Foods and Beverages: High sugar intake can increase inflammatory markers. These foods that you should avoid are as follows:

  • Soda, Candy, and Pastries: These items are high in refined sugars and can lead to spikes in blood sugar and insulin levels, increasing inflammation.
  • High-Fructose Corn Syrup: Found in many processed foods and beverages, it is particularly inflammatory.
Sugary Drinks - Coke can

b. Refined Carbohydrates: These types of foods could be white flour and other refined grains that can increase inflammation. These are bakery goods made from white flour and include.

  • White Bread, Pasta, and Rice: instead opt for whole grain alternatives.

c. Trans Fats: Artificial trans fats are strongly linked to increased inflammation and heart disease. These types of fats must be avoided, they include:

  • Margarine, Fried Foods, and Commercially Baked Goods: Avoid products containing partially hydrogenated oils.

d. Excessive Saturated Fats: While some saturated fats are necessary, excessive intake can contribute to inflammation.

  • Processed Meats and Full-Fat Dairy: Limit consumption of red and processed meats, and opt for leaner protein sources and low-fat dairy options.

e. Omega-6 Fatty Acids: While essential in small amounts, excessive intake can promote inflammation.

  • Vegetable Oils: Oils like corn, sunflower, and soybean oil are high in omega-6 fatty acids. Balance with omega-3-rich foods.

3. Maintain a Healthy Gut Microbiome.

A healthy gut microbiome is crucial for regulating inflammation. Dietary choices can significantly impact the balance of gut bacteria.

a. Probiotics: Consuming foods rich in probiotics can help maintain a healthy gut microbiome.

  • Fermented Foods: Yogurt, kefir, sauerkraut, kimchi, and miso contain beneficial bacteria that support gut health.

b. Prebiotics: These are non-digestible fibres that feed beneficial gut bacteria.

  • High-Fibre Foods: Onions, garlic, leeks, asparagus, bananas, and whole grains provide prebiotics.

c. Fibre-Rich Foods: High-fibre diets promote the growth of anti-inflammatory gut bacteria.

  • Fruits, Vegetables, and Whole Grains: Regular consumption of these foods supports a diverse and healthy microbiome.

4. Balance Omega-3 and Omega-6 Fatty Acids

The balance between omega-3 and omega-6 fatty acids in the diet is important for managing inflammation. 

a. Increase Omega-3 Intake: Focus on foods rich in omega-3 fatty acids.

  • Fatty Fish and Seaweed: Excellent sources of EPA and DHA.
  • Chia Seeds and Flaxseeds: Provide alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.

b. Reduce Omega-6 Intake: Limit foods high in omega-6 fatty acids.

  • Vegetable Oils: Reduce intake of corn, soybean, and sunflower oils, and choose olive oil or avocado oil instead.

5. Monitor Portion Sizes and Maintain a Healthy Weight.

Maintaining a healthy weight is critical for reducing inflammation, as excess body fat, particularly visceral fat, contributes to inflammatory processes.

a. Portion Control: Be mindful of portion sizes to avoid overeating and weight gain.

  • Balanced Meals: Include a mix of protein, healthy fats, and fibre-rich carbohydrates to promote satiety and prevent overeating.

b. Regular Physical Activity: Combined with a healthy diet, regular exercise helps maintain a healthy weight and reduces inflammation.

  • Exercise Recommendations: Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week.

6. Hydration.

Staying well-hydrated is important for overall health and can help reduce inflammation.

a. Water: Drink plenty of water throughout the day to support bodily functions and flush out toxins.

  • Adequate Intake: Aim for at least 8 glasses of water per day, more if physically active or in hot climates.

b. Anti-Inflammatory Beverages: Some beverages have anti-inflammatory properties.

  • Green Tea: Contains polyphenols like EGCG, which have anti-inflammatory effects.
  • Turmeric Tea: A beverage made with turmeric can help reduce inflammation.
Glass of water

Chapter Five - Lifestyle Modifications Physical Activity. 

Regular physical activity is important for a healthy lifestyle and has deep effects on reducing inflammation and promoting overall well-being. Physical activity influences various biological pathways that contribute to lower levels of chronic inflammation. Alongside exercise, other lifestyle modifications such as stress management, adequate sleep, and avoiding harmful habits like smoking, can further reduce the inflammation. 

Benefits of Regular Physical Activity.

1. Anti-Inflammatory Effects:

  • Reduction in Inflammatory Markers: Regular physical activity is associated with lower levels of systemic inflammatory markers such as C-reactive protein (CRP), interleukin-6 (IL-6), and tumour necrosis factor-alpha (TNF-α).
  • Enhanced Anti-Inflammatory Cytokines: Exercise increases the production of anti-inflammatory cytokines like IL-10, which help to curb the immune response and reduce inflammation.

2. Improved Immune Function:

  • Immune Regulation: A regular exercise helps the immune system, improving the body's ability to respond to infections and reducing chronic inflammatory responses.
  • White Blood Cell Circulation: Physical activity enhances the circulation of white blood cells, helping the immune system detect and respond to pathogens more effectively.

3. Weight Management:

  • Reduction in Adipose Tissue: Exercise helps in burning calories and reducing body fat, particularly visceral fat, which is a significant source of pro-inflammatory cytokines.
  • Improved Metabolic Health: Regular physical activity improves insulin sensitivity and reduces the risk of metabolic disorders like obesity and type 2 diabetes, which are associated with chronic inflammation.
A man on an exercise bike in a gym.

4. Enhanced Muscle and Joint Health:

  • Reduced Joint Inflammation: Exercise strengthens muscles and improves joint flexibility, reducing inflammation and pain associated with conditions like arthritis.
  • Prevention of Muscle Atrophy: Regular physical activity prevents muscle loss and promotes muscle repair, reducing inflammation and improving overall physical function.

5. Cardiovascular Benefits:

  • Improved Heart Health: Exercise improves cardiovascular health by reducing blood pressure, improving lipid profiles, and enhancing blood vessel function, which collectively help to reduce inflammation.
  • Reduced Risk of Atherosclerosis: Regular physical activity helps prevent the build-up of plaques in the arteries, reducing the risk of atherosclerosis, which is an inflammatory condition.

Types of Physical Activity.

1. Aerobic Exercise: Aerobic exercise improves cardiovascular health, increases lung capacity, and improves overall stamina. It is effective in reducing systemic inflammation and improving metabolic health.

  • Examples: Walking, jogging, cycling, swimming, and dancing.

 2. Resistance Training: Resistance training helps to build up your muscle strength, improves bone density, and increases metabolism. It helps reduce inflammation by decreasing visceral fat and enhancing muscle function.

  • Examples: These could be weight lifting including bodyweight exercises, resistance band exercises, and  push-ups and squats. 

3. Flexibility and Balance Exercises: These exercises improve flexibility, balance, and core strength. They also promote relaxation and stress reduction, which can help lower inflammation.

  • Examples: Yoga, Pilates, and tai chi. 

4. High-Intensity Interval Training (HIIT):  HIIT is highly effective in improving cardiovascular fitness and metabolic health in a short amount of time. It can significantly reduce inflammation and improve insulin sensitivity.

  • Examples: Short bursts of intense exercise followed by periods of rest or low-intensity exercise, such as sprinting followed by walking.

Chapter six - Medical Interventions.

Whilst all of the above are important for reducing chronic inflammation, there are some reasons that medical interventions are necessary. These can be pharmacological treatments, surgical procedures, and alternative therapies, these target the underlying causes of inflammation. 

1. Pharmacological Treatments

Pharmacological treatments are normally prescribed for managing chronic inflammation, especially if lifestyle modifications are not enough. These medications can be classified into several categories.

a. Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Ibuprofen, naproxen, and aspirin. These are used for conditions like arthritis, muscle pain, and other inflammatory conditions. But they have side effect if used for a long time, the side effects could be gastrointestinal issues, cardiovascular risks, and kidney damage.

b. Corticosteroids: Prednisone, hydrocortisone, and dexamethasone. These are used to mimic the effects of cortisol, which is a natural anti-inflammatory hormone. This group is used for severe inflammatory conditions such as rheumatoid arthritis, lupus, asthma, and inflammatory bowel disease. The side effect of these include weight gain, osteoporosis, high blood pressure, and increased susceptibility to infections.

c. Disease-Modifying Anti-Rheumatic Drugs (DMARDs): Methotrexate, sulfasalazine, and leflunomide. These work by controlling the immune system and slowing the progression of autoimmune diseases. They are used for rheumatoid arthritis, psoriatic arthritis, and other autoimmune diseases. A regular monitoring is essential due to potential liver toxicity and bone marrow suppression.

Driving with painful back.

d. Biologic Response Modifiers (Biologics): Infliximab, adalimumab, and etanercept. Biologics are targeted therapies that prevent specific molecules involved in the inflammatory process, such as tumour necrosis factor-alpha (TNF-α) and interleukins. These are used for autoimmune diseases like rheumatoid arthritis, Crohn's disease, and psoriasis. The side effect can increase the risk of infections and other side effects.

e. Immunosuppressants: Cyclosporine, azathioprine, and mycophenolate mofetil. The immunosuppressants inhibit the activity of the immune system to reduce inflammation. The use of these are for autoimmune diseases and to prevent organ transplant rejection. But the side effect could be an increased risk of infections and potential toxicity to organs such as the liver and kidneys.

2. Surgical Interventions

In cases where chronic inflammation leads to significant tissue damage or when conservative treatments fail, surgical interventions may be necessary.

a. Joint Replacement Surgery: Hip and knee replacement, used for severe cases of osteoarthritis or rheumatoid arthritis where joint damage is extensive and causes significant pain and disability. Can significantly reduce pain and improve mobility, although it requires a recovery period and rehabilitation.


b. Arthroscopic Surgery: Arthroscopy is done on the knee, shoulder, or other joints. Slightly aggressive surgery used to diagnose and treat joint problems, such as removing inflamed synovial tissue or repairing damaged cartilage. Typically results in shorter recovery times compared to open surgery and can effectively reduce joint inflammation and pain.

c. Gastrointestinal Surgery: This is done if you have an inflamed bowel segments in Crohn's disease or ulcerative colitis, Irritable bowel disorder IBD or irritable bowel syndrome IBS. People with severe or complicated inflammatory bowel disease that does not respond to medical therapy. Can relieve symptoms and improve quality of life, although there is a risk of disease recurrence.

3. Alternative and Complementary Therapies

Alternative and complementary therapies can be used alongside conventional medical treatments to manage inflammation.

a. Acupuncture or Massage:  Acupuncture is done by inserting very thin needles into specific points on the body to stimulate the nervous system and release anti-inflammatory compound. Used to relieve pain and inflammation in conditions like osteoarthritis, rheumatoid arthritis, and chronic back pain.

c. Mind-Body Practices: Yoga, tai chi, and mindfulness meditation. These practices promote relaxation, reduce stress, and improve overall well-being, which can help lower inflammation. Effective in managing chronic pain, arthritis, and stress-related inflammatory conditions.

Conclusion.

Reducing inflammation in the body requires a mixed approach that includes dietary changes, lifestyle modifications, and medical interventions. Incorporating anti-inflammatory foods, maintaining a healthy weight, managing stress, getting adequate sleep, and avoiding environmental toxins can significantly reduce chronic inflammation and improve overall health. Regular exercise and a healthy gut microbiome further support these efforts. Understanding and addressing the causes of inflammation can lead to better health outcomes and a reduced risk of chronic diseases.

The best natural ways to decrease inflammation typically involve lifestyle changes and dietary adjustments. Here are some effective methods:

Anti-inflammatory diet: Focus on whole foods such as fruits, vegetables, lean proteins (like fish and legumes), nuts, seeds, and healthy fats (like olive oil). Avoid or minimize processed foods, sugar, and excessive red meat.

Herbs such as Turmeric and ginger: Both spices have powerful anti-inflammatory effects. Turmeric contains curcumin, which can be taken as a supplement or used in cooking.

Green tea: Rich in antioxidants, green tea can help reduce inflammation.

Exercise: Regular physical activity helps control inflammation. Try and do a mixture of strength training exercises and cardio.

Adequate sleep: Poor sleep can exacerbate inflammation. It would help if you can aim for about 6-9 hours per night of quality sleep.

Stress management: Chronic stress contributes to inflammation. Practice relaxation techniques such as deep breathing, meditation, or yoga.

Hydration: Drink plenty of water to keep your body functioning optimally and help flush out toxins.

Probiotics: These can improve gut health, which is linked to reduced inflammation. Yogurt, kefir, and fermented foods are good sources. 

Avoiding inflammatory triggers: Limit alcohol consumption, quit smoking, and manage any food sensitivities or allergies you may have.

Incorporating these natural approaches into your daily routine can help reduce inflammation and promote overall health. It's important to consult with a healthcare provider, especially if you have chronic inflammation or medical conditions requiring specific dietary or lifestyle modifications.

I hope this blog has helped you. Please subscribe to my website, and I will keep you updated on the new blogs. Also, if you need to know anything about arthritis, please go to my contact page and leave a message, and I shall get back to you.

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I am not a medical professional, and this blog is for information only. If you have any worries, you should consult your doctor.

I hope this blog has helped and good luck.

Linda Rook

Linda is now retired and has suffered from Osteoarthritis for about 40+ years.  She struggled with her weight until she found the correct one that also helped with her arthritic pain.  Linda was in terrible pain until the physician thought her right hip needed replacement. 


Now Linda has an artificial right hip, which has left her with the left leg shorter than the right.  Therefore, her spine is now wonky, and has arthritis of the lower back, also it seems to be going all over the body, her pain is now in the knees, elbow, wrist, fingers and both hips.


Linda now spends her days writing information to help others with the same conditions, so they do not suffer like Linda.


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