Reducing Inflammation — The Natural Approach
Glucosamine–Chondroitin. Glucosamine sulfate (1500–2000 mg/day, in divided doses) and chondroitin sulfate (~1000 mg/day) are important building blocks in healthy cartilage. As we age, our bodies can’t create these compounds as readily as they do in youth. Glucosamine–Chondroitin supplements may help repair damaged tissues, but they are thought to act more principally by delaying progression of joint inflammation and alleviating its symptoms. In other words, they may not have as strong an impact on the underlying causes of chronic inflammation as our other recommendations, but you can certainly ask your healthcare provider about including them in your plan. If you have shellfish allergies, be sure to check with your healthcare provider before taking these supplements.
Evoking your body’s natural anti-inflammatories
Adopt healthy habits and get some physical activity every day. Fuel your body with natural anti-inflammatory agents and keep your joints flexible and well-nourished by exercising every day. Start slowly with a five-minute walk and build your stamina. We recommend 20–30 minutes of activity, five times a week. Exercise is a great way to counteract stress, especially when combined with deep breathing — as with yoga or Pilates. These exercises are appropriate at all levels of stamina.
Go out and play! Or, stay in for a change and get away from it all. Whatever it is that most relaxes you, simply do it – find some time to relax. If you live with chronic stress, investigate meditation or biofeedback therapies to learn the relaxation response. Talk therapy can also help people navigate through their emotional minefields. See our articles on alternative therapies in our Emotions, Anxiety and Mood section of our Health Library for more info. Often your local religious institution or Y will advertise support groups or community-building events. This is one way you can share emotional burdens (and we all have them!) with willing listeners. All of these activities can calm inflammation by lowering cortisol, your stress hormone.
Get plenty of rest — it’s the perfect inflammation antidote. You need to sleep between seven and nine hours a night to give your body time to heal from the previous day’s demands. A good night’s sleep can undo the effects of the inflammatory response, so don’t undervalue the simple act of going to bed on time. Invest in the bed and bedding you find most comfortable — some individuals swear by a lambskin mattress covers, others by feather beds, and some will have nothing but a 100% cotton futon. Remember, you are worth it.
Further steps to reduce the causes of inflammation
Break your bad habits. Substances like alcohol, caffeine, nicotine, and marijuana place a heavy burden on your system, so eliminate them or at least moderate your intake. One of the fastest ways to reduce inflammation is to stop smoking and using stimulants. Try quitting for a week or two and see how good you feel. That will encourage you to quit forever. If that doesn’t work, find a support group or professional help and keep trying until you quit.
Examine your surroundings and color them as “green” as possible. Use natural cleaning products and detergents. Limit your reliance on dry cleaning and air fresheners. Test your air and water and, if necessary, get high-quality filters. Bring in lots of houseplants to help filter the air you breathe. If you work in a “sick” building, you have the right to object. OSHA has a toll-free number for inquiries: 1-800-321-6742 or go to their website, www.osha.gov.
Practice a gentle detox or cleansing program a couple of times a year. It’s impossible to completely eliminate your exposure to environmental toxins, so it’s a good idea to periodically detoxify. For more information on how to do this, read our articles on detoxification and women’s health. This is a great way to gently and rapidly down-regulate systemic inflammation.
Investigate alternative therapies to deal with pain management. Because of the confusion about the long-term effects of pain medication and steroids, we only recommend using anti-inflammatory drugs for short periods during acute crises. If you’ve tried everything we describe above but still notice symptoms of inflammation, you may want to try some form of adjunctive therapy. Many people have found significant pain relief through acupuncture, massage, water therapy, and other mind–body treatments that reduce pain and inflammation naturally without having to call upon drugs. For more on this, read our article, “Women’s Alternative Healthcare – Make It Work For You.”