Recent reports show that every year in the United States, over 100,000 people are hospitalized, and over 16,000 actually die from complications related to steroids and NSAID medications. Furthermore, despite their widespread use for pain associated with injuries, NSAIDs can reduce cell healing and, in some cases, lead to accelerated kidney failure in some individuals.

Prof. Dr. Anila Kalleshi
President of Albanian Lifestyle Medicine Association

Here are the signs of inflammation in the body:

  • Lack of cortisol.
  • Cortisol resistance, as the body has been under attack from inflammatory agents for a long time, leads to resistance.
  • Allergies to food, the environment, chemicals, fragrances, etc.
  • Chronic infection.
  • Problems with the intestines and flora.
  • Sugar (especially added in processed foods).
  • Hypertrophic adipose cells (very large cells that release cytokines).
  • Old physical injuries.
  • Problems in bile ducts (residue in the form of medication).
  • Low levels of vitamin D.
  • High levels of omega-6 and low levels of omega-3.
  • Eating too often.
  • Environmental toxins where we live (including mental ones).
  • The high amount of stress.

What should we do?

  • Adequate levels of D3/K2 (in these cases up to 40,000 IU of D3).
  • Avoidance of allergic causes.
  • Fighting infections.
  • Zinc in the right form (liquid zinc sulfate for me).
  • Vitamin E (tocotrienols).
  • Detoxification.
  • Cleansing of bile ducts (bile salt TUDCA).
  • More omega-3.
  • Fewer carbohydrates in the diet (especially those packaged with labels). More vegetables, fruits, and olive oil.

Keeping iron under control.

Physical activity, meditation, and social life.
“Some of the latest research indicates that certain plant supplements, including curcumin extracted from the spice turmeric and Boswellia, may be ideal for reducing inflammatory cytokines. Cytokines (see the diagram) are inflammatory molecules produced by our body’s immune system. Cytokines are often associated with an inflammatory diet that includes saturated fats, simple sugars, lack of physical activity, overuse of joints, or other tissue injuries. Excessive levels of cytokines over time can cause damage to healthy tissues in the body. See the list of conditions related to excessive cytokine production below.”
The supplements used to reduce the response to inflammation include:
Kurcumin is the active anti-inflammatory agent found in the spice turmeric. It has been shown to inhibit the activity of enzymes 5-lipoxygenase and cyclooxygenase, blocking the production of pro-inflammatory eicosanoids (PG-2, LTB-4). A large double-blind study demonstrated that curcumin was as effective as a powerful anti-inflammatory drug in reducing pain, swelling, and stiffness in rheumatoid arthritis. It has also been shown to be effective in treating inflammation after surgery. Other studies indicate that curcumin may reduce histamine levels and is a potent antioxidant.
Side effects of curcumin are rare but may include nausea and reflux. Since curcumin inhibits the cyclooxygenase enzyme system, a known inflammatory pathway, it may reduce platelet aggregation and thus potentiate the effects of some anticoagulant medications. Consult with your healthcare provider before taking it, especially if you are on medications.
Boswellia exhibits anti-inflammatory, anti-arthritic, and pain-relieving properties. In clinical studies, the resin of the Boswellia tree, better known as frankincense, has been shown to improve symptoms in patients with osteoarthritis and rheumatoid arthritis. Research indicates that boswellic acids inhibit the enzyme 5-lipoxygenase in white blood cells associated with cytokine production. Clinically, it has been used in the treatment of degenerative and inflammatory joint disorders. It reduces the total number of white blood cells (an inflammation marker) in the inflamed joint fluid. It also inhibits leukocyte elastase released in rheumatoid arthritis. A recent study showed a statistically significant improvement in knee arthritis after eight weeks of taking it three times a day. It improved function in affected joints. Another study showed a significant reduction in pain severity and disability. The efficacy and tolerability of a combination of boswellia and curcumin were found to be superior to non-steroidal diclofenac for treating active osteoarthritis.
Anti-inflammatory diet:
Diets with excessive amounts of red meat, saturated fats, simple sugars, and highly processed foods can suppress inflammatory factors in the body. Avoid excessive amounts of red meat, eggs, and wheat products, all of which contain something called arachidonic acid. While some arachidonic acid is essential for your health, too much arachidonic acid in the diet will worsen inflammation. Unwanted and processed foods often contain a lot of similar sugars. Excessive consumption of sugars and refined carbohydrates such as white flour can also worsen inflammation. Another potential source of irritation is plants from the nightshade family.
Stay away from starch-rich carbohydrates like pasta and white bread, and you should also avoid simple sugars. Choose leafy green vegetables, colorful vegetables, and plenty of fresh whole fruits. Berries are an excellent choice, especially blueberries and strawberries, which are filled with anti-inflammatory and antioxidant phytochemicals. Apples and red onions are excellent sources of quercetin, which has strong anti-inflammatory properties. Leafy greens and whole fruits are also important sources of dietary fiber. Whole grains and bulgur also contain beneficial fibers.
In general, a healthy anti-inflammatory lifestyle should include many of these best diet choices, dietary supplements, and regular moderate exercise. We should avoid the too-easy option of taking NSAIDs. For joint pain, try lifestyle changes such as daily stretches, yoga, and muscle conditioning. It’s not easy, but in the long run, most will find a longer and healthier life.