Six tips for reducing inflammation without drugs

By February 3, 2017Nutrition

Whether you have it or want to avoid it, these tips can help keep the silent killer at bay.

Chronic inflammation is a serious threat to your health and is a silent killer. It has been linked to nearly every chronic disease, including cancer, heart disease, diabetes and Alzheimer’s, to name a few.

Inflammation also is closely tied to the overfat epidemic, as well as to those who are underfat due to overtraining and orthorexia athletica. And many injuries such as Achilles tendinitis and plantar fasciitis are tied to inflammation as well. 

Many health experts consider inflammation to be a better predictor of heart disease than cholesterol levels, with heart attacks occurring in athletes at the same rate as in sedentary individuals. Often underlying chronic inflammation is a contributing factor.

A simple blood test for C-reactive protein can assess if you have dangerous levels of inflammation. But whether you have inflammation or just want to avoid it, here are six healthy steps you can take to fight it right now:

  1. Avoid refined carbs. Cut out sugar and processed carbohydrates, especially wheat products and other refined flours, even those that are gluten-free, because they encourage inflammation.
  2. Eliminate vegetable oils. Don’t consume polyunsaturated omega-6 vegetable oils like peanut, safflower, soy, corn, canola and others, as these also promote inflammation. Vegetable fats are hidden in many packaged and other junk foods and also in many skin-care products. Read labels.
  3. Assess workouts. Use the 180 Formula to keep it aerobic and don’t overdo with intensity or duration, which can encourage inflammation.
  4. Go fish. Add EPA fish oil and wild-caught coldwater fish to your diet. EPA provides anti-inflammatory effects without disrupting the body’s own anti-inflammatory system the way aspirin and other NSAIDS do. 
  5. Spice it up. Some herbs and spices have powerful anti-inflammatory effects. These include ginger, turmeric and red chili peppers.
  6. Veg out. Some vegetables also help fight inflammation, especially garlic, onion, and shallots, but also most greens, vegetables and some fruits like blueberries can help keep it at bay.

Chronic inflammation is a dangerous and often undetected condition. These steps can help you keep it in check, and are great general guidelines for good health as well.

15 Comments

  • Thanks for fighting the good fight. I will be sharing this. If the world knows how important food is we can create a healthier world.

    🙂

    http://www.davidlpiggott.com

  • Scott Kale says:

    If I get a C-reactive blood test, where can I find guidelines for what my levels should be? Thank you!

  • Randy says:

    Do you consider olive oil a vegetable oil?

  • Lynn says:

    I have been taking a turmeric supplement for inflammation. I would rather eat it in the raw form. Approximately how much raw turmeric and ginger per day is a good average?

  • Tony Cunningham says:

    Probably a stupid question, but inflammation of what? Nothing in the tags to help either. Intestinal I presume?

    • Tony great question. Inflammation is not a bad thing, its the bodies normal response. The problem is with “CHRONIC” inflammation. Chronic inflammation is a precursor to a plethora of health issues. If you can keep your body functioning in normal ranges you are considered healthy. With chronic inflammation our bodies are not in healthy ranges thus we are at risk for many diseases. Our goal make good health choices and eat body balancing foods.

      ALSO stay away from processed. 😉

      David Piggott (CPT,CES,PES)
      http://www.davidlpiggott.com

  • Andy Brophy says:

    Coconut oil?

    • Coconut oil is an excellent health choice.

      Here we are talking about the oils that are traditionally marketed as a “vegetable oil.” Avocado, olive, and coconut oils are not considered “vegetable oils.” More specifically, we can say that by “vegetable oil” us (and probably also the food companies) mean “oils high in omega-6 fats.”

      So when we say “eliminate vegetable oils” you can take that as vernacular to mean “eliminate oils high in omega-6 fats.” Should you find an oil that primarily contains omega-3 fats (but few omega-6 fats) to be marketed as a “vegetable oil,” you can be confident that from the standpoint of inflammation, it is still healthy and OK to eat.

      Hope this helps.

      • Nancy Thompson says:

        Olive oil is not high in Omega 3. Nor is coconut or avocado oil. Olive oil only has .1 g of omega-3 while it contains 11g of omega-6 while 15 % comes from saturated fat. Coconut oil does indeed contain a good amount of medium chain fatty acids but it by far contains more saturated fat…which is NOT essential. All oil is a processed food. Its best to get your fat from real whole plant based food – including whole nuts, avacados and olives.

        • Nancy:

          You’re absolutely right about olive oil. That was sloppy of me (I’ve gone back and modified my comment for clarity). I didn’t mean to suggest that coconut oil had omega-3s. My point is that its fatty acid makeup doesn’t impact the inflammatory mechanisms in the same way that oils high in Omega 6s do. In that same vein, while all oils can be said to be “processed,” some of those processes doesn’t change the oil’s makeup in a way that they impact the body’s inflammatory mechanisms significantly.

          So my comment about “excellent health choice” is limited to the context of inflammation.

  • Petr Havlicek says:

    RE vegetable oil – you should really differentiate between processed oils and natural/fresh ones (e.g. virgine). It’s all about the way how the oil is processed. Also, omega3 is about freshness of the oil – that’s why I press oil from seeds at home and consume in a week – then it’s full of onega3 (flaxseed namely).

    RE go for fish – you mean what kind? The one full of antibiotics and heavy metals, or the one brutally extracted from the sea/lake for business? Come on – plants are providing wast amount of well-balanced omega3/6 so no killing is necessary.

    • Peter
      RE vegetable oil – Differentiation between processed and natural is important but so is the differentiation between oils from different plant sources.

      RE go for fish – If you must, I’m talking about the “brutally-extracted” kind (without antibiotics and heavy metals). Most plant Omega-3s do not have EPA (or it does not convert well).

      • John Iskra says:

        So, I read the big book and, because my wife is currently suffering from inflammation and general pain took particular interest in the chapter dealing with those subjects and fats. My question is what fats are, as PM denotes, A,B and C fats? Are they mono poly and saturated? And how, as a practical matter can we ensure that we are balancing them in the ways PM recommends?

        Thank you!

Leave a Reply