Foods and Supplements to Help Fight Chronic Inflammation

Chronic Inflammation

Finding the right foods and supplements to help reduce Chronic inflammation may help you get some relief from the symptoms of underlying chronic disease. According to the CDC chronic disease affects 130 million Americans annually. Poor nutrition, lack of exercise and smoking all contributing factors to this chronic condition.

Pain is a motivating factor

When I was overweight and physically inactive I was always complaining of aches and pains from swollen joints caused from inflammation. I couldn’t walk up or down stairs without cursing up a storm. It wasn’t until I decide that I no longer wanted to be in pain that I started to listen and read more on what I needed to do to change my life. This next article is part of that journey to look for natural alternative ways to improve my health and to start the process of being pain free.

Types of Inflammation

The two types of inflammations are:

Acute and Chronic

Acute inflammation is your body reacting to a direct impact in which your body floods the inflicted area with additional cells to help repair the damage. Think of it when you get a paper cut or a sprain to a body part. That redness and swelling is your body’s defence mechanize to try and repair itself.

Chronic inflammation is when your body continues to sends outs inflammatory cells even when there is no know danger or impact to the body.

Do most people have inflammation?

Most everyone has some type of inflammation (Cleveland Clinic) due to bumps, bruises injuries or allergies to name a few and most do not require any anti-inflammatory medication or support. However chronic inflammation may be a deeper sign that your body is in need of support or lifestyle change. Some chronic disease that bring on inflammation maybe due to your current lifestyle. Like over-eating of highly Ultra Processed foods, excessive smoking or drinking and lack of exercise.

Can you cure inflammation?

Understanding what is causing your chronic inflammation is the start of finding a cure so a trip to your doctor would be the first step on finding out the cause and possible prevention. If you have a family history of health problems like heart disease, cancer you are at a higher risk of inflammatory ailments that needs to be addressed. You also need to be true to yourself in understanding if you are self inflicting a chronic disease. Relief can come from simply not eating certain types of food or not drinking yourself to death. You get the picture.

Can exercise reduce inflammation?

Yes! According to an article in ScienceDirect, which found that 20 minutes of regular to moderate exercise can help reduce inflammation. The study shows after 20 minutes of exercise the body can stimulate the immune system and produce anti-inflammatory cells throughout the body. But how the process works is still unclear. However they believe it is related to TNF (Tumor necrosis factor) that the body produces during the exercise process. TNF is a immune response that helps to protect the body and when overproduced can cause inflammation. Exercising for 20 minutes can help reduce the rate of TFN being produced and in turn will help reduce inflammation. If your suffering from chronic inflammation it is very important to see a doctor before starting any exercise program.

What is exciting to know is that you don’t need any fancy fitness equipment to turn your life around and that everything can change with a single step.

What supplements can you take to reduce inflammation?


Another benefit of Ginseng is its antioxidant, anti-inflammatory properties. A abstract in PubMED mentions enzymes found in the ginsenosides related to anti-inflammatory mechanism. These enzymes as a result can contribute to the suppression of inflammation.

Fish Oil

According to study found in Circular Research Omega-3 found in flax seeds and fish can contribute to your arsenal of fighting inflammation. Omega-3 increases special molecules that help reduce inflammation for at least 24 hrs. They also seem to help in preventing blood clots as well as helping to regenerate tissues.

Vitamin D

Vitamin D plays a vital role in regulating the production of cytokines and immune cells. Many studies have shown that vitamin D help inhibit tumor development by disrupting the communication of the inflammatory system and thus reducing inflammation. NIH

Green Tea Extract

Green Tea Extract has long been used for medicinal purposes in many part of the world. It contains antioxidant compounds, including flavonoids and polyphenols such as epigallocatechin-3-gallate (EGCG), which may have cancer fighting properties. EGCG is the main ingredient found in green tea that helps suppress the gene and proteins’ of inflammatory cytokines and inflammation-related enzymes

What anti-inflammatory foods should I eat?


This is where a dietitians can really help you plan out your meals. A dietitians is someone you can work with that will understand your nutritional needs and challenges related to your food choices. They can help educate you on nutrition, provide meal plans, offer cooking classes and offer recipes to try. If your making bad food choices then working with a dietitians is a must to help break your bad habits.

Below is just a sample of what you can indulge in but above all things STAY AWAY FROM PROCESSED FOODS. Processed foods are known to cause cancer and lead to other chronic diseases that cause inflammation.

Fruits and Vegetables

Fruits and vegetables are loaded with vitamin K that is known to reduce inflammation. Stick with colors rich reds, green leafy foods like peppers, broccoli and cabbage as well as cherries, raspberries and blackberries.


I know this is a tricky one with all of the reports of mercury poisons found in fish. But eat in moderation or choose a Omega-3 supplements to get the require nutritions you need.

I eat fresh fish at least once or twice a week.

Best source of Omega-3 in fish:

  • salmon
  • sardines
  • herring
  • mackerel
  • anchovies

Herbs and Spices

Garlic, cumin, turmeric to name a few. Not only will they help with inflammation but it will make your foods taste good.

Thank you!

Consequently, as a thank you for reading my article on chronic inflammation. I am going to offer you 50% off on your first bottle on any F3 Nutritional supplement. Use coupon code fit50 at check out. Regular shipping and handling fees applies.

Be sure to Check out MY STORY and other post!

Since dropping 40 lbs, I am a fitness enthusiast who understands what it takes to keep the weight off. So I started writing about my fitness journey and find interesting topics to share about health, fitness, Investing, and trending topics. Thanks to you all who have inspired me to take my first step to good health.


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