Inflammation does not always appear acutely as warm swellings on the joints or a grazed wound. They can also blaze in us unnoticed as so-called silent inflammations and promote chronic diseases. With the right lifestyle and these 6 home remedies, you can actively counteract it.
Are you plagued by vague complaints such as headaches and tiredness or gastrointestinal problems such as diarrhea? Silent inflammations that blaze in the body almost unnoticed could be to blame for this. Our 6 home remedies have an anti-inflammatory effect and can alleviate mild symptoms. However, to find out whether inflammatory processes are really taking place in your body, you should consult a doctor you trust. This can be determined by means of a blood test using various inflammatory markers, whether a chronic inflammatory disease may be present.
Table of Contents
6 home remedies for chronic inflammation in the body
1. Anti-inflammatory spices
Using certain spices can not only make your food tastier, but also fight inflammation. For example, turmeric contains the secondary plant substance curcumin, which , according to studies , has anti-inflammatory properties and is therefore recommended in nutritional therapy for rheumatism or psoriasis. Due to the plant substance cumin it contains, cumin has also been proven to have an anti-inflammatory effect and can even help with digestive problems. You can also be happy in the cold season that the classic Christmas spice cinnamon , according to studiescan effectively reduce inflammation. In addition, cinnamon can even regulate blood sugar levels and therefore helps in the prevention of type 2 diabetes.
2. Anti-inflammatory foods
An important helper in the fight against inflammation in the body are the well-known and popular omega-3 fatty acids. Because we consume too many omega-6 fatty acids in the modern western diet, our omega-3 to omega-6 ratio is out of whack. This makes it all the more important that you regularly eat flaxseed, walnuts, rapeseed oil and fatty sea fish , as these foods are extremely high-quality and high-yielding sources of anti-inflammatory omega-3. You can also use antioxidants to fight inflammation. The healthy radical scavengers are found in particularly large amounts in berries and green leafy vegetables .
3. Anti-inflammatory herbs
As a classic home remedy, people with rheumatism, for example, are always advised to use nettle tea, but there are other herbs that have an anti-inflammatory effect. For example, rosemary showed anti-inflammatory and pain-relieving effects in studies , for which the essential oils cineol and camphor are probably responsible. A lesser-known medicinal herb is borage . The oil from the seeds of the plant contains larger amounts of the anti-inflammatory gamma-linolenic acid, which is why borage seed oil is often used for diseases such as rheumatism, psoriasis or neurodermatitis. But plants can also have an anti-inflammatory effect directly on the skin in the form of ointments. According to this study , for example, the extract of the comfrey root can keep up with a pain ointment in terms of swelling reduction and pain relief.
4. Exercise against inflammation
Even light physical activity like walking can have a big impact on your long-term health. A 20-minute digestive walk after each meal has a blood-sugar-lowering effect, which not only prevents type 2 diabetes, but also inflammation in your blood vessels. In addition, exercise and sports also make it easier to lose excess weight. Since belly fat is hormonally active and produces inflammatory substances, fat loss is an extremely effective measure.
5. Relaxation against inflammation
Did you know that too much stress in everyday life can have not only psychological but also physical consequences? Studies have shown that people who are overwhelmed and chronically stressed because they suffer from dementia , for examplecaring for relatives, have significantly increased levels of the substance interleukin-6 (IL-6). This pro-inflammatory cytokine is extremely important for fighting off pathogens or healing wounds. However, a permanently elevated level weakens the body and triggers chronic inflammation in the body. Therefore, we should not see stress as something purely psychological, but become aware of the physical consequences. Make sure you have a good work-life balance, relax after work and at the weekend and incorporate mindful rituals such as meditation into your everyday life to prevent psychologically-related inflammation.
6. Anti-inflammatory drinks
You can also take action against inflammation in the body through your fluid intake. Water – regardless of whether it is tap water or mineral water from a bottle – is of course much healthier than lemonades, juices or other sweet drinks. But it gets even better: Herbal teas – especially green tea – are rich in antioxidant and anti-inflammatory botanicals, which is why they are considered the drink of choice against inflammation. However, did you know that coffee also has an anti-inflammatory effect? For a long time, the popular hot drink was suspected of being acidic and flammable. However, scientific studies have disproved these claims. A large meta-study showed that three to four cups of coffee a day associated with positive health effects. Researchers from the University of Southampton, England, showed in 2017 that coffee drinkers have a lower risk of cardiovascular disease, cancer and premature death. The stimulant also contains so-called phenolic acids . These are secondary plant substances that have an anti-inflammatory effect. You can therefore continue to drink your morning cup without having to worry. However, you should definitely drink it black , since milk and especially sugar fuel inflammation.
Book tips against inflammation
In order to effectively combat inflammation in the body and prevent chronic inflammation, a permanent change in diet is recommended. The following guides will explain to you in an easily understandable way which foods and nutrients are particularly important and what delicious anti-inflammatory recipes there are.
