Reduce Inflammation with 5 Foods! Natural Anti-Inflammatories- Thomas DeLauer
How to Naturally Lower Prostaglandins with Food
Prostaglandins are a hormone-like substance that are part of a group of defense molecules called eicosanoids. They are involved in a variety of bodily functions including: the contraction and relaxation of smooth muscles, constriction and relaxation of blood vessels (to control blood pressure) and managing inflammation in the body.Prostaglandins are created through a chemical reaction at site where they are needed; these sites are generally where injury or infection has occurred. When prostaglandins are released, they typically cause pain, inflammation, and fever. In regards to inflammation, prostaglandins are known to both promote and decrease inflammation in the body. Although a vital mechanism to the healing of the body, chronic or prolonged production of prostaglandins may cause unnecessary inflammation. While there are medications you can take to lower your prostaglandin levels (like the NSAID aspirin), you can also try to lower them naturally by changing your diet and eating specific foods.
Choosing Foods to Lower Prostaglandin Levels
Eat foods rich in omega-3 fatty acids.According to several studies, omega-3 fatty acids may have anti-inflammatory, anti-thrombogenic and anti-arrhythmic effects.Fish oil has also been found to reduce the production and effectiveness of several prostaglandins.
- Omega-3 fatty acids compete with omega 6 fatty acids for the same binding site called the COX 1 enzyme. This enzyme converts omega 6 fatty acids to prostaglandin. The more omega 3 fatty acids blocking the COX 1 enzyme, the fewer omega 6 fatty acids will be converted to prostaglandins.
- Foods rich in omega-3 fatty acids include: sardines, salmon, soybeans, flax seeds, walnuts, tofu and mackerel. The recommended dose for omega-3 fatty acids is between 0.3 g -0.5 g daily.
Eat vitamin E-rich foods.There are a group of compounds that are known as Vitamin E and have been found to show antioxidant-like properties.This vitamin is also known as an anti-inflammatory because it has the ability to suppress or inhibit the synthesis of prostaglandins, thus lowering your prostaglandin levels.
- Foods rich in Vitamin E include: Sunflower seeds and oil, almonds, safflower oil, hazelnuts, peanuts and peanut butter, spinach, broccoli or wheat germ oil.
Eat only 100% whole grain foods.Studies show that whole grain foods have a variety of health benefits including the promotion of anti-inflammatory processes in the body.This means that whole grains indirectly lower your PG levels.
- Whole grain products include: Barley, quinoa, oatmeal, whole wheat flour, brown rice and 100% whole wheat pasta or breads.
- Refined grains are overly processed and stripped of their valuable nutrients. Refined grains to minimize or avoid include: white bread, white pasta, white rice and many cereals.
Eat mangosteens.Mangosteens are a tropical fruit, native to Thailand, that have fragrant and sweet white flesh.It has been used medicinally in Thailand for years and recently according to studies, has been shown to inhibit the production or synthesis of prostaglandins in the body.
- You can consume mangosteen raw as a snack or a healthy dessert. You can also toss them into salads or make a jam from them.
Add pomegranates to your diet.This fruit is a tasty, ruby red fruit that are filled with tiny little sweet and edible seeds. There have been a large variety of health benefits associated with pomegranates due to high concentrations of phytochemicals.According to studies, pomegranate may help to lower your levels of PG by inhibiting its production and synthesis.
- You can eat pomegranate seeds raw, use them in desserts or toss them into savory dishes like salads or sauces.
- If you're not a fan of the seeds, try drinking 100% pomegranate juice. Do not purchase juice mixes, cocktails or juice concentrate.
Eat more pineapple.This bright yellow fruit contains an enzyme known as bromelain that has been shown to reduce levels of prostaglandins. It does this by inhibiting PG production and synthesis.Pineapple is the only food source of bromelain available.
- Eating raw pineapple as a snack, part of a fruit salad or on top of yogurt or cottage cheese is a great way to consume bromelain.
Eat more tomatoes.This common vegetable contains high amounts of a carotenoid called lycopene. This is an antioxidant known for preventing prostate cancer, cardiovascular disease and reducing inflammation. It's thought to reduce inflammation by affecting chemical mediators in your body that are ultimately responsible for prostaglandin and other inflammatory mediator production.
- Cook tomatoes or use tomato products that have been cooked or processed with heat (like canned tomatoes or tomato paste). Cooking and heating tomatoes changes the type of lycopene into a form that's more easily absorbed by your body.
- You can eat stewed tomatoes, add tomato sauce to your pasta or vegetables. Add canned tomatoes to soups, stews and sauces.
- Raw tomatoes can be thrown into salads or eaten with a drizzle of olive oil and salt.
Increase your intake of garlic and onions.Both garlic and onion contain allicin, an active ingredient that works like anti-inflammatory medication blocking prostaglandin production.In addition, these foods have been shown to display antimicrobial, anti-tumor, anti-thrombotic and anti-arthritic properties.
- Increase the amount you cook with garlic and onions. This combination makes a great base for a variety of dishes including soups, stews, sauces in addition to braised dishes, casseroles or crock-pot meals.
Cook with herbs and spices.Many different herbs and spices have been show to have a variety of health benefits including anti-inflammatory properties. Using a wide range of fresh or dried herbs and spices can help you add these anti-inflammatory foods to your diet.
- Use turmeric in your cooking. Turmeric is a bright yellow/orange root that is most commonly known as an ingredient in curry powder. It contains a compound called curcumin, which has been shown to inhibit the production of prostaglandins.In addition turmeric has been shown to aid in the reduction of pain and inflammation related to osteoarthritis.
- You can purchase turmeric raw in it's root form or dried and ground into a spice powder. Try using turmeric powder in scrambled eggs, tossed with roasted vegetables, mixed with rice dishes, added to salads or salad dressing or even blend into smoothies.
- Many cultures also use turmeric to make a turmeric tea. Simmer turmeric root in boiling water for five minutes. Strain the tea and drink it three to four times a day.
- Add more ginger to your diet. Studies have shown that ginger displays anti-ulcer, anti-inflammatory and antioxidant properties..
- Use fresh ginger in sauces, marinades, stir-fries or curries. You can also steep fresh ginger in hot water to make homemade ginger tea.
- Dried ginger works well in spice rubs, baked goods and sauces.
Sip on green tea.According to studies, green tea can lower prostaglandin levels in your body.It is believed that the polyphenols in green tea have antioxidant properties that aid in reducing damage to cells from free radicals.
- To make green tea, put one teaspoon of green tea leaves in 8 ounces of hot water. Do not mix green tea into boiling water because the helpful chemicals in the tea will be destroyed by the high temperatures.
- Add honey to your green tea. According to studies, honey can help to lower plasma prostaglandin concentrations..
Incorporating Anti-Inflammatory Foods into Your Diet
Speak with your doctor.Talk to your doctor prior to making any dietary changes or adding dietary supplements. This is especially true if you're trying to treat or manage a current health condition.
- Talk to your doctor specifically about what foods you're planning on adding or removing from your diet, why you're changing your diet and how you think they'll benefit your health.
- Also check with your doctor about appropriate dosages that will be safe and healthy for you.
- While many of foods and supplements have shown a wide range of health benefits, they may interact with your current medications or health conditions in a negative way.
Write a meal plan.A meal plan will be helpful when trying to add specific foods to your diet. It can help you see where you can incorporate a variety of anti-inflammatory foods throughout each day and week.
- Start adding different foods slowly each week. It may be easier to maintain compared to forcing yourself to fit in a large quantity of new foods to your diet all at once.
- Also try choosing foods that you can include everyday. It might be easy to include a hot mug of green tea every morning as a first step.
- Remember, you don't have to include every anti-inflammatory food each day. Choose a variety to include over your entire week.
Prepare new recipes and meals.Some anti-inflammatory foods, like ginger, garlic and onions, will be easier to include in your recipes. You can consume them raw, but it might not be as appetizing compared to incorporating them into recipes.
- Many different cuisines regularly use foods and spices that have anti-inflammatory properties. Indian cuisine is known for it's use of turmeric, where as Italian cuisine features a lot of garlic.
- Try researching different recipes online or check for cookbooks that feature recipes that focus on anti-inflammatory foods.
Avoiding Inflammation-Promoting Foods
Limit your intake of unhealthy saturated fats.Saturated fats are used to synthesize prostaglandin in your body..
- Foods that contain saturated fats include: processed meats (like sausage, hotdogs or bacon), fried foods, fast foods and whole-milk dairy products (like cheese or butter).
Limit alcoholic beverages.Stop or limit your intake of alcohol. High levels of alcohol have been shown to increase prostaglandin production.
- Women should limit alcohol to 1 glass or less per day and men should limit alcohol to 2 glasses or less daily.
Limit added sugars.Some studies have shown that added sugars trigger the release of certain chemicals that have inflammation-promoting properties.Limiting these foods, especially if you eat them on a regular basis, can decrease inflammation.
- Foods to limit include: Limit foods like sweets, pastries, sweetened beverages and desserts that typically contain added sugars.
Decrease the amount of Omega-6 fats you consume.These types of fats are key in the production of prostaglandins. Minimizing these types of fats may help decrease prostaglandin production.
- Omega-6 fats are found in foods like: corn oil, safflower oil, mayonnaise, dressings, soy oil, peanut oil and vegetable oil.
QuestionIs it safe to consume safflower oil?wikiHow ContributorCommunity AnswerI would use other oils. Coconut oil is great for high heat cooking. Olive oil can be used with heat, best to stay under the smoking point with medium-high cooking. Extra virgin olive is best for salads because heat causes it to lose its beneficial properties.Thanks!
Can amino acid and protein supplements help?
The group of drugs called NSAIDS including are prostaglandin inhibitors. Do they have any interactions with aspirin?
- Always speak to your doctor prior to making any dietary changes to ensure your safety.
- Choose healthier cooking options, like steaming and grilling, rather than frying your food. Cook with olive oil and other healthier vegetable oils instead of with butter or lard.
- Research a variety of different anti-inflammatory foods. Slowly incorporate them into your diet over time.
- If there are some anti-inflammatory foods that you already enjoy, try increasing the amount or frequency that you eat them.
Sources and Citations
In other languages:
Español: , Italiano: , Português: , Русский: , Français: , Tiếng Việt: , Bahasa Indonesia: , 한국어: , Čeština: , العربية: , Deutsch: , Nederlands:
Video: Quercetin Helps Reduce Prostaglandin D2/Baldness
Sticky Chicken Teriyaki Recipe
6 Foods That Boost Your Mood AND Help You Lose Weight
Flannel Plaid Style Wrap Up
Jason Momoa on Game of Thrones’ Final Season: It’s Going to Be the Greatest Thing Ever Aired on TV’
How to Make a Family on Animal Jam
How to Sell Candy in School
Earth Day 2015: Beauty Brands That Give You Awesome Deals forRecycling
Does Skipping Lead To Height Gain
How Team Marie Claire surivive London Fashion Week
How to File a Quitclaim Deed in California
How to Use Pearl Ex Pigments
Connie Guttersen, RD, PhD
10 Celebs and Their (Surprisingly) Famous Fathers
Velaglucerase Alfa Reviews