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3 Minutes Read

Anti-Inflammatory Herbs, Spices and Foods

Anti-Inflammatory Herbs, Spices and Foods

Chronic inflammation can lead to numerous health problems, including heart disease, diabetes, high cholesterol, arthritis, and dementia/Alzheimer’s. Incorporating anti-inflammatory herbs, spices, and foods into your diet, along with a holistic approach to lifestyle changes, can help reduce inflammation. 

Here is a list based on double-blind research insights:

1. Turmeric (Curcumin)

  • Research Insight: Curcumin, the active compound in turmeric, has potent anti-inflammatory properties. A double-blind study published in the Journal of Clinical Immunology found that curcumin effectively reduces inflammation and pain in patients with arthritis.

  • Usage: Add turmeric to curries, soups, and smoothies. Pair with black pepper to enhance absorption.

2. Ginger

  • Research Insight: A study published in the Journal of Medicinal Food showed that ginger significantly reduces inflammatory markers in the blood.

  • Usage: Incorporate ginger into teas, stir-fries, and juices.

3. Black Pepper

  • Research Insight: Piperine, the active compound in black pepper, enhances the absorption of curcumin and has its own anti-inflammatory effects. A double-blind study in the Journal of Pharmacology and Experimental Therapeutics highlighted its benefits.

  • Usage: Use black pepper as a seasoning in various dishes.

4. Omega-3 Fatty Acids

  • Research Insight: Omega-3s are found in fatty fish, flaxseeds, and walnuts. A double-blind study published in the American Journal of Clinical Nutrition demonstrated that Omega-3 supplements significantly reduced inflammation in patients with chronic diseases.

  • Usage: Include salmon, mackerel, sardines, herring, flaxseeds, and walnuts in your diet. Or a high-quality Omega 3 fish oil like I take from Norwegian fresh waters of small fish and high quality Olive Oil: Omega 3 Fish Oil

5. Berries

  • Research Insight: Berries such as blueberries, strawberries, and raspberries are rich in antioxidants. A double-blind study in the Journal of Nutrition found that berry consumption reduces inflammation and oxidative stress.

  • Usage: Add berries to your breakfast, snacks, or desserts.

6. Leafy Greens

  • Research Insight: Leafy greens like spinach, kale, and Swiss chard are high in antioxidants and anti-inflammatory compounds. A study in the Journal of Clinical Nutrition showed that regular consumption of leafy greens reduces inflammatory markers.

  • Usage: Include a variety of leafy greens in salads, smoothies, and side dishes.

7. Whole Grains

  • Research Insight: Whole grains such as quinoa, and lentils are rich in fiber and nutrients. A study in the American Journal of Clinical Nutrition found that whole grains reduce inflammation compared to refined grains.

  • Usage: Replace refined grains with whole grains in your meals.

8. Nuts and Seeds

  • Research Insight: Nuts and seeds like almonds, walnuts, flax seeds, and chia seeds contain healthy fats and antioxidants. A study in the Journal of the American College of Nutrition showed that regular nut consumption reduces inflammation.

  • Usage: Snack on nuts and seeds or add them to salads, smoothies, and yogurt.

9. Green Tea

  • Research Insight: Green tea contains polyphenols that have anti-inflammatory properties. A double-blind study published in the Journal of Nutrition found that green tea consumption reduces inflammation and improves heart health.

  • Usage: Drink 1-3 cups of green tea daily.

Lifestyle Practices to Reduce Inflammation

1. Stretching

  • Research Insight: Stretching exercises can reduce inflammation and improve flexibility. A study in the Journal of Sports Medicine found that regular stretching reduces inflammatory markers and muscle soreness.

  • Practice: Incorporate stretching into your daily routine, especially after exercise.

2. Walking

  • Research Insight: Regular walking has been shown to reduce inflammation and improve cardiovascular health. A study in the Journal of Physical Activity and Health demonstrated the anti-inflammatory benefits of walking 30 minutes a day.

  • Practice: Aim for at least 30 minutes of brisk walking daily.

3. Yoga and Meditation

  • Research Insight: Yoga and meditation reduce stress, which can contribute to inflammation. A study in the Journal of Behavioral Medicine found that mindfulness practices lower inflammatory markers.

  • Practice: Engage in yoga and meditation regularly to manage stress and reduce inflammation.


By incorporating these herbs, spices, foods, and lifestyle practices into your routine, you can effectively manage and reduce inflammation, promoting better overall health.

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07.16.2025

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Creatine is a simple, safe intervention that slows the clock.What About That “No Difference” Study?One small 12-week study showed no muscle gain between creatine and placebo—but participants weren’t weight training, and the changes may have been masked by early water retention (a normal first effect of creatine). The total body of evidence still heavily favors creatine for muscle health.How Much Creatine Should You Take?GoalDoseNotesGeneral health3–5 g/daySafe long-term, even without loadingRapid saturation20 g/day split into 4 doses for 5–7 daysOptional “loading phase”Cognitive support (acute)0.3–0.35 g/kg (one-time)For sleep deprivation, brain fatigue, etc.Older adults3–5 g/day + resistance trainingHelps with sarcopenia, falls, brain energyAlzheimer’s/clinical use20 g/day (under supervision)Used in pilot studies—monitor with a providerTips for Getting the Most from CreatineUse creatine monohydrate – It’s the most researched and effective form.Take it with food, especially with carbs or protein to enhance absorption.Stay hydrated – Creatine draws water into your muscle cells.Be consistent – It takes time to saturate your cells. Daily dosing is key.Go slow if needed – Start with half doses to avoid GI issues.Functional Nutrition Final ThoughtsCreatine isn’t a performance enhancer. It’s a cellular fuel source—one that supports your brain, muscles, bones, and metabolic energy across your life span.Whether you’re navigating cognitive changes, battling midlife fatigue, or simply trying to age well and stay strong, creatine may be one of the most important tools in your toolkit.And with decades of data showing it’s safe, effective, and affordable, there’s never been a better time to make creatine part of your functional health strategy.ReferencesUniversity of Kansas Alzheimer’s Creatine Pilot Study (2024) – KUMC.eduRawson ES et al. “Creatine supplementation and brain performance.” Neurosci Biobehav Rev. 2023.Gualano B, et al. “Creatine supplementation in aging and neurodegenerative disorders.” JISSN (2022).Avgerinos K, et al. “Effects of creatine on cognitive function.” Frontiers in Neuroscience (2020).Kreider R, et al. “ISSN position stand: creatine supplementation and exercise.” JISSN (2017).Wallimann T. “Creatine: a new therapeutic target?” Aging Research Reviews (2016).

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