2025 Inflammation Reduction Update
Inflammation is one of the key causes of the decline we experience with aging. As inflammation is one of the key causes of age-related diseases, I have done an update of the past year’s articles on inflammation. Here is a summary. Further details can be found by searching my website, nutritioninvestigator.org, key word inflame. Beyond the 2 pages I reviewed for the past two years, there are another 45 pages of links on my website.
DRUGS
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs), including ibuprofen, indomethacin, MF-tricyclic and dexibuprofen
Researchers have devised a method of reducing brain inflammation by creating a long-lasting inhibitor of the inflammatory factor NF-κB, exosomes loaded with a nondegradable form of IκB (Exo-srIκB), which inhibits the nuclear translocation of NF-κB to suppress age-related neuroinflammation.
SUPPLEMENTS
1..Vitamin E reduces inflammation and promotes the immune response. The meta-analysis that concluded vitamin E may be hazardous was flawed (If you take AREDS II, it provides vitamin E that you need).
2..DHA (fish oil) is also valuable to reduce inflammation – 900 mg DHA is the most one can absorb daily. Krill oil is less likely to be oxidized.
3.. EGCG and 4..quercetin in Mito-C also maintain telomere length by reducing inflammation
4..500mg vitamin C twice a day (Mito-C has enough C to satisfy the need.)
5..Resveratrol
6..Melatonin
DIET
1..No Fours Diet to reduce inflammaging. This means not eating anything from animals with four legs.
2..Omega-3 fatty acids in fish reduce inflammation. Diets used to contain a ration of 2:1 of omega-6 to omega-3, but the modern US diet contains so much meat that the ratio is now about 12:1, so most people are in a constant state of inflammation.
3..A diet high in polyphenols (olive oil, coffee, herbs, and fruit) is beneficial because of the anti-inflammatory effects.
4..High fiber intake: One bacterium, B. theta, ordinarily helps us digest fibre. But if we don’t get enough fibre-and 95% of Americans don’t-it starts to feed on mucus instead. “Think of it as eating the lining of your gut,” Aki said,. “Not good from and inflammation standpoint.””
5..Almonds have polyunsaturated and monounsaturated fats, fiber, biotin, copper, potassium, and magnesium. They also contain plant compounds known as polyphenols that have antioxidant and anti-inflammatory properties. Eating a handful of nuts, especially almonds, has been shown to improve health.
6..Do not consume artificial sweeteners and sugary drinks, especially soda.
. They make atherosclerotic symptoms worse. They cause insulin secretion and inflammation.
7..Drinking black coffee reduces inflammation. People who drank 1 to 3 cups/d were 15% less likely to die over a decade than those who didn’t, unless they add cream or sugar.
8..Fasting inhibits mTOR pathway that causes inflammation. So intermittent fasting, like 12 hours at a time helps. Just do not eat from 7pm to 7am.
BEHAVIOR
1..Exercise naturally reduces inflammation, including in the brain.
2..Longer walks
3..mindful stress relief -yoga, meditation, tai chi
