Stop your inflammation

In partnership with

“Chronic inflammation is the root cause of many chronic diseases. Fixing it will fix so many of the things that plague our society” - Dr. Mark Hyman.

Unlike short-term inflammation, which protects the body, chronic inflammation can have serious consequences. Although people might not notice it for many years, it contributes to at least seven out of 10 leading causes of death.

Top Card Offering 0% Interest until Nearly 2026

This credit card gives more cash back than any other card in the category & will match all the cash back you earned at the end of your first year.

Learn More

Chronic inflammation appears in these diseases:

• Heart disease

• Cancer

• Diabetes

• Alzheimer's disease

• Kidney diseases

• Chronic lower respiratory disease

What causes chronic inflammation:

• Mitochondrial dysfunction

• Glycation end products from high blood sugar

• Uric acid crystals

• Oxidized lipoproteins (like low-density lipoproteins)

Risk factors for chronic inflammation:

• Age

• Obesity

• Eating too many saturated fats

• Consuming too much sugar

Blood tests that can detect chronic inflammation include:

• Ultra-sensitive C-reactive protein (us-CRP)

• Fibrinogen

• Homocysteine

• Ferritin

• Tumor necrosis factor-alpha (TNF-α)

• Interleukin-1 beta (IL-1β)

• Interleukin-6 (IL-6)

• Interleukin-8 (IL-8)

Diet and lifestyle changes to help with chronic inflammation:

• Low-glycemic diet

• Reduced intake of total and saturated fats

• Increased physical activity

Helpful nutrients:

• Fish oil: Higher omega-3 fatty acid intake links to lower levels of TNF-α, CRP, and IL-6 markers

• Magnesium: Large observational studies show that eating more magnesium reduces inflammation markers

• Curcumin: Scientists have studied it in over 7,000 published articles, and it helps control several important pathways involved in inflammation

• Tea polyphenols: Clinical studies show they reduce CRP levels

• DHEA: This supplement significantly reduces TNF-α and IL-6 levels in older volunteers, reduces belly fat, and improves glucose tolerance

• Sesame lignans: These reduce pro-inflammatory vasoconstrictors by about 30%

People used herbs and spices long before modern medicine existed. Scientists later extracted beneficial compounds from these herbs and spices to create pharmacology. Let's look at what nature offers us to help with inflammation:

• Rosemary: Contains rosemary acid that reduces inflammation. Scientists find it especially interesting for various neurological conditions.

• Sage: Contains ursolic acid that helps with inflammation, including brain health.

• Sesame: Both lab and human studies show it fights inflammation. It works great in Asian and Middle Eastern dishes.

• Turmeric: Many studies prove this popular anti-inflammatory spice works. Scientists show curcumin helps with inflammatory bowel disease, heart disease, autoimmune conditions, and more. Indian dishes often include this spice.

• Ginger: Slices of ginger reduce C-reactive protein and inflammatory cytokines. It helps people with diabetes and osteoarthritis.

• Saffron: People with metabolic syndrome who eat saffron show lower CRP levels and fewer inflammatory cytokines in their blood.

• Garlic: Studies show it fights inflammation. Women with excess weight and osteoarthritis who took garlic had less pain and produced less resistin (an inflammatory substance from fat cells related to insulin resistance).

• Cumin: Helps with inflammatory bowel conditions like colitis

• Cardamom: This warming spice, common in Indian desserts, reduces CRP and inflammatory cytokines. It works by blocking the NF-κB pathway.

• Nutmeg: Scientists think it might be a pain reliever because it blocks COX enzymes, similar to some non-steroidal anti-inflammatory drugs.

• Paprika: Studies show it prevents skin inflammation from UV damage. It also helped overweight volunteers reduce belly fat and BMI without side effects.

• Cayenne pepper: Solutions containing cayenne can help with inflammation and pain. Capsaicin, the active compound in hot peppers, can reduce inflammation and ease pain when applied to the skin.

Download the Spices Cheat Sheet for a broader list of these properties and other seasonings.

Seeking impartial news? Meet 1440.

Every day, 3.5 million readers turn to 1440 for their factual news. We sift through 100+ sources to bring you a complete summary of politics, global events, business, and culture, all in a brief 5-minute email. Enjoy an impartial news experience.

Join for free today!

A journey of a thousand miles begins with a single step.

Warm regards,
Kos and Helen.