June 7, 2024 Reducing inflammation is one of the most important things to consider when aiming to reduce chronic pain and lead a healthy lifestyle. Here are some ways to do so, whether it is introducing something to the diet, making an effort to inhibit some things, or by considering new methods of therapy.
We have embedded references and useful links for each of the recommendations below which have been backed by research conducted with the National Institute of Health and leading universities.
1. Avoid inflammatory foods, such as fried foods, saturated fats, and artificially sweetened beverages. Inflammatory foods are commonly served as food cooked in high-heat with oil or butter, processed fast-foods, and alcohol. Bonus tip: If you don’t want to quit alcohol completely, research shows red wine to have the least inflammatory effects compared to other alcohols, when in moderation. You can find a list of anti-inflammatory foods here. 2. Consume fermented soy foods, such as tempeh. Fermented soy foods like miso paste, tempeh, and natto are becoming increasingly popular because they're like supercharged soybeans. Fermentation unlocks the good stuff in soybeans (vitamins, minerals) and throws away the not-so-good stuff. Scientists believe this makes them especially good at fighting inflammation.
If soy is not a desirable additive to your diet, all fermented foods seem to produce a similar positive effect, such as kimchi and plain yogurt. Studies show people who eat a lot of fermented foods are healthier due to improved digestion, more antioxidants, and lowered inflammation.
3. Introduce laser light therapy, for directly reducing inflammation in a target area. For example, if an individual has arthritis, laser light therapy can physically target an inflamed site, encouraging the body to accelerate healing. 4. Creatine supplementation, specifically after working out. For all of those who do resistance training or have osteoarthritis, research shows that supplementing creatine into one’s diet can decrease markers of inflammation and allow the individual to resume physical training quicker, with more ease. 5. Introduce spirulina (a type of blue-green algae) in smoothies, drinks, or even in capsule form. Spirulina is a Cyanobacteria that has been successfully used as a nutritional supplement across the globe. It has many amazing health benefits, specifically in regards to the reduction of inflammation, preventing skeletal muscle damage under conditions of exercise-induced oxidative stress, and can regulate the production of antibodies and anti-inflammatory responses. 6. Glycine supplementation to directly decrease inflammatory and unwanted oxidative cells. Especially for those individuals who want to build strength, this is key for providing the muscles with enough sustenance to keep up and bulk up. Along with consuming this via fish and legumes, there are many glycine supplements available at health food stores. 7. Consume flavonoids, which are generally classified by potent, colored natural fruits and vegetables such as blueberries, red cabbage, and tomatoes. Green tea is also an excellent source of flavonoids. Besides combating inflammation directly, flavonoids are also known as potent antioxidants with the capability of mitigating tissue damage and fibrosis. Flavonoids can be found in pigmented food, as well as from colored light sources.
There are many ways to reduce inflammation, ranging from excluding inflammatory foods to consuming a new variety of powerful compounds. Want to learn more and try out the revolutionary healing of laser light therapy for reducing inflammation? Book an appointment with one of North America's only targeted multi-wavelength laser light centers at the Sacramento location here!
Image 1. Laser Light Therapy (Photobiomodulation), Chromatic Wellness
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