From the Guidelines
To reduce inflammation, manage stress response, and increase antioxidant defense, I recommend adopting a comprehensive approach combining dietary changes, supplements, exercise, and stress management techniques, prioritizing the most recent and highest quality evidence from 1.
Key Recommendations
- Follow an anti-inflammatory diet rich in colorful fruits and vegetables, fatty fish (salmon, mackerel), nuts, olive oil, and whole grains while limiting processed foods, refined sugars, and trans fats.
- Consider supplements like omega-3 fatty acids (1-3g daily), curcumin (500-1000mg daily with black pepper extract), vitamin C (500-1000mg daily), vitamin E (400 IU daily), and CoQ10 (100-200mg daily), as supported by studies such as 1 which highlights the role of vitamin E in protecting against lipid peroxidation and inflammation.
- Regular moderate exercise for 30 minutes most days helps reduce inflammation and stress hormones, as implied by the relationship between oxidative stress and inflammation discussed in 1.
- Practice daily stress management through meditation, deep breathing exercises (5 minutes, 3 times daily), or yoga, recognizing the interconnectedness of chronic inflammation and oxidative stress as noted in 1.
- Ensure adequate sleep (7-9 hours nightly) and stay hydrated, acknowledging the impact of lifestyle factors on inflammation and antioxidant defense as suggested by 1.
Rationale
The rationale behind these recommendations is based on the understanding that chronic inflammation and oxidative stress are interconnected, with inflammation producing free radicals and oxidative stress triggering inflammatory responses. Antioxidants, such as those mentioned, neutralize free radicals, while anti-inflammatory compounds inhibit inflammatory pathways like NF-κB and COX-2, thus breaking this harmful cycle and promoting overall health. The most recent and highest quality evidence, such as that from 1, supports the importance of addressing nutrient deficiencies and excesses in the context of chronic disease prevention, further underscoring the need for a comprehensive approach to reducing inflammation, managing stress response, and increasing antioxidant defense.
From the FDA Drug Label
The FDA drug label does not answer the question.
From the Research
Reducing Inflammation
- Omega-3 fatty acids found in fish oil have been shown to reduce inflammation and can be used as an alternative to nonsteroidal anti-inflammatory drugs (NSAIDs) for pain relief 2
- Non-pharmacological interventions such as cognitive-behavioral therapy, mindfulness-based therapy, and yoga have been found to reduce anxiety and depression in adults with inflammatory bowel disease, which can help reduce inflammation 3
- N-acetylcysteine (NAC) and alpha-lipoic acid (LA) supplementation have been found to improve antioxidant defenses and decrease oxidative stress, inflammation, and serum lipid levels in ovariectomized rats via estrogen-independent mechanisms 4
Reducing Stress Response
- Non-pharmacological interventions such as cognitive-behavioral therapy, mindfulness-based therapy, and yoga have been found to reduce anxiety and depression in adults with inflammatory bowel disease, which can help reduce stress response 3
- Omega-3 fatty acids found in fish oil have been shown to reduce stress response and improve overall well-being 2
Increasing Antioxidant Defense
- N-acetylcysteine (NAC) and alpha-lipoic acid (LA) supplementation have been found to improve antioxidant defenses and decrease oxidative stress, inflammation, and serum lipid levels in ovariectomized rats via estrogen-independent mechanisms 4
- Omega-3 fatty acids found in fish oil have been shown to have antioxidant properties and can help increase antioxidant defense 2
- Dietary interventions such as cherry or cherry juice extract, skimmed milk powder, and omega-3 fatty acid intake may help reduce gout attack frequency and lower serum uric acid, which can help increase antioxidant defense 5