What methods can effectively reduce stress and inflammation?

From the Guidelines

To effectively reduce stress and inflammation, adopt a comprehensive approach combining lifestyle modifications and targeted interventions, prioritizing mindfulness-based stress reduction, yoga, and an anti-inflammatory diet, as supported by recent studies 1.

Key Interventions

• Practice daily stress management techniques such as meditation, deep breathing exercises, or yoga for 15-20 minutes, as shown to improve function and reduce pain in studies 1.
• Ensure 7-8 hours of quality sleep nightly and engage in regular moderate exercise like walking or swimming for 30 minutes most days.
• Follow an anti-inflammatory diet rich in colorful fruits, vegetables, fatty fish (salmon, mackerel), nuts, olive oil, and turmeric, while limiting processed foods, refined sugars, and excessive alcohol, as recommended by the American Heart Association 1.

Supplements and Medications

• Consider supplements like omega-3 fatty acids (1-2g daily) 1, curcumin (500-1000mg daily with black pepper extract), and magnesium (300-400mg daily) to help reduce inflammation.
• For acute inflammation, consider over-the-counter NSAIDs like ibuprofen (400-600mg every 6-8 hours with food) or naproxen (220-440mg twice daily) for short-term use.

Psychological Therapies

• Mindfulness-based stress reduction has been shown to be an effective treatment for chronic low back pain, with moderate-quality evidence supporting its use 1.
• Cognitive behavioral therapy (CBT) and other combined psychological therapies may also be beneficial in reducing pain intensity and improving function, although evidence is mostly low-quality 1.

From the FDA Drug Label

Celecoxib has analgesic, anti-inflammatory, and antipyretic properties. The mechanism of action of celecoxib capsules are believed to be due to inhibition of prostaglandin synthesis, primarily via inhibition of COX-2. Prostaglandins are mediators of inflammation. Since celecoxib is an inhibitor of prostaglandin synthesis, its mode of action may be due to a decrease of prostaglandins in peripheral tissues.

The methods that can effectively reduce stress and inflammation, based on the provided drug labels, include:

• Inhibition of prostaglandin synthesis, primarily via inhibition of COX-2, as seen with celecoxib 2
• Analgesic, anti-inflammatory, and antipyretic properties, as exhibited by celecoxib 2 Note that ibuprofen also has anti-inflammatory properties, but the provided text does not directly discuss methods for reducing stress and inflammation 3

From the Research

Methods to Reduce Stress and Inflammation

• Mindfulness-Based Stress Reduction (MBSR) has been shown to reduce psychological stress and inflammation in individuals with chronic inflammatory conditions 4
• Meditation practice, in particular, may be more efficacious in symptom relief than well-being promoting activities 4
• Experienced meditators have lower stress-evoked cortisol and perceived stress, as well as a smaller neurogenic inflammatory response, compared to a matched healthy control group 5
• Mindfulness-based stress reduction offers an effective way of reducing stress by combining mindfulness meditation and yoga in an 8-week training program 6
• A short mindfulness retreat can improve biological markers of stress and inflammation, including a decrease in perceived stress and anxiety scores, and an increase in awareness 7
• Smartphone mindfulness meditation training can reduce pro-inflammatory gene expression in stressed adults, and may be a particularly effective method for improving immune cell gene expression in stressful work environments 8

Key Findings

• MBSR training resulted in a significantly smaller post-stress inflammatory response compared to a well-matched active control intervention 4
• Experienced meditators reported higher levels of psychological factors associated with wellbeing and resilience 5
• Mindfulness-based stress reduction appears to be a promising modality for stress management, with 16 out of 17 studies demonstrating positive changes in psychological or physiological outcomes related to anxiety and/or stress 6
• A mindfulness retreat can lead to a statistically significant reduction in the levels of pro-inflammatory cytokines and an increase in anti-inflammatory cytokines 7
• Mindfulness training can reduce activity of the pro-inflammatory NF-κB transcription control pathway compared to an active control 8