There are many ways to tackle inflammation, which is the body’s immune response to injury, damage, and infection. While inflammation isn’t always a bad thing (see why in this post), we shouldn’t be suffering from it every day. And though I believe that food is the best first line of defense against inflammation, some herbs can go the extra mile and tackle it head-on. If you’re looking for a natural way to target inflammation, then check these guys out and get the OK from your doctor!

Turmeric

Probably the king of lowering inflammation, turmeric is a bright, orange herb that can be found and used in everything from face masks to curries. Here’s what makes it the reigning champion- curcumin. Curcumin is the active component of turmeric that directly influences the body’s pain-signaling and inflammatory pathways. Emerging research suggests it’s close to providing relief the same way that drugs like ibuprofen and diclofenac sodium do, minus the side effects (like liver damage). [1] Curcumin isn’t the only star-player in turmeric, though! Its essential oils- which are quite potent- have been shown to enhance its anti-inflammatory properties!

When using turmeric, you have two options. The first is just by adding it to your favorite recipes. Sprinkle a bit into a sauce or stew, blend it up into a dressing, use it as a marinade, or dig into some delicious curry! (Like my Sweet and Spicy Chicken Pear Curry Soup!) If you have a juicer, juice the raw root yourself and take it as a wellness “shot.” There’s also golden milk, a traditional Indian drink made with milk (dairy or plant-based) and spices, one of which includes turmeric. [3] And for those of you who are supplement-savvy, look into a concentrated curcumin extract and take it according to your needs, preferably with food to prevent any stomach upset. (Terry Naturally is a good brand.)

Ginger

 As a runner-up to turmeric, ginger is yet another potent anti-inflammatory to have in your arsenal. As curcumin is to turmeric, gingerol is the active compound found in ginger that does most of the work. While gingerol itself cannot get rid of pain at the source, it can help you to deal with the symptoms, or sensation, of it. In a study featuring 247 participants, the ones taking ginger extract had reported significantly less pain to the point of lowering their medications! [4] Like with turmeric, you can take and use ginger in many ways. With food, add it for a good kick in sauces, marinades, dressings, and beverages. (It’s also great in soups, like my Simple Carrot Ginger Soup. Perfect for cold weather when you want something warm and cozy to warm you up!) My favorite way is to boil a whole root with a few loose-leaf tea bags to help calm and settle my stomach. You can also buy it in supplement form and keep it close by for nausea, PMS, digestion, and headaches.

CBD

Not many people are aware of the fact that CBD is also excellent at lowering inflammation! Aside from promoting better sleep and calm, relaxed moods, it’s been shown to provide relief for headaches, migraines, arthritis, and tensed muscles. Here’s how it works. CBD (cannabidiol) interacts with the pain receptors TRPV and GPR by increasing anandamide, a natural pain-reliever found in the body. [5] [6] Unlike traditional anti-inflammatory drugs (NSAIDs), CBD does not create a tolerance, meaning you don’t have to keep increasing the dose to get the same effect. [7]

When it comes to using CBD, you once again have several options. While supplements are your main option, there are different kinds to choose from. You can use either liquid extracts (i.e., oil) or capsules. Outside of supplements, you can use a balm or lotion and apply it to areas that are tight or sore. My favorite one is the Relieve balm with menthol by Theramu.

I should mention that real, authentic CBD products are not cheap but are worth the investment provided you use them correctly and at the right dosage. Otherwise, be wary of discounted or affordable products out there, as CBD is especially dysregulated. The best companies out there provide a certificate of analysis and are fully transparent when it comes to their CBD.

Boswellia (Indian Frankincense)

Here’s a good one that not a lot of people talk about- Boswellia (aka, Indian Frankincense). Boswellia is especially known for its anti-inflammatory effects on the gut, which we all know is crucial for optimal health and wellness (not just digestion!). Boswellia contains two active phytochemicals- oleo-gum resin and AKBA (acetyl-11-keto- β-boswellic acid), both of which have been studied for their ability to lower inflammation inside the cells in the colon. They’ve also been shown to help maintain a healthy bacterial balance in the gut and can protect the lining of the intestines. [8] Boswellia is so powerful that it falls under the category of recommended supplements and herbs on the official Arthritis Foundation website. [9] 

 Unlike turmeric or ginger, Boswellia isn’t easy to come by as far as whole foods are concerned. You can’t expect to find it at the grocery store. Instead, supplements are the way to go. Look for ones that have a high concentration of AKBA (its active, anti-inflammatory component). Terry Naturally is once again another good company that sells it. 

Honorable Mentions

I want to give a shout-out to some honorable mentions. These guys aren’t as popular as the herbs I listed above, but they deserve some recognition:

• White Willow Bark (“nature’s Aspirin”) [10]
• Rosemary
• Cinnamon
• Cayenne Pepper
• Black Pepper
• Clove
• Thyme
• Garlic
• Green Tea (or matcha)

And there you have it! The top herbs for inflammation. Were there any that I missed? Have you used them before? Let me know which one is your favorite in the comments down below!

Sources:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003001/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429743/
[3] https://www.naturespath.com/en-us/blog/whats-deal-golden-milk/
[4] https://www.ncbi.nlm.nih.gov/pubmed/11710709
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6340993/
[6] https://www.hindawi.com/journals/bmri/2014/686908/
[7] https://www.ncbi.nlm.nih.gov/pubmed/17086911/
[8] https://www.ncbi.nlm.nih.gov/pubmed/25955295
[9] https://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/indian-frankincense.php
[10] https://www.healthline.com/health/willow-bark-natures-aspirin