Seven Evidence-Based Strategies for Reducing Inflammation and Enhancing Longevity - Key Takeaways

Key Takeaways

Cutting out refined sugar significantly reduces inflammation.
Omega-3 fatty acids are crucial for resolving chronic inflammation.
Regular exercise and sauna use promote anti-inflammatory responses.
Cruciferous vegetables, especially broccoli sprouts, contain compounds that lower inflammation.
Time-restricted eating can improve various health biomarkers and reduce inflammation.
Cold exposure can also help reduce inflammation through norepinephrine release.

60-100%

Increase in inflammation markers after consuming sugar-sweetened beverages.

2-4 grams

Recommended daily intake of Omega-3 fatty acids.

20%

Decrease in IL-6 levels after consuming cruciferous vegetables.

25%

Lower IL-6 levels in top consumers of cruciferous vegetables.

Refined sugar increases inflammation markers like C-reactive protein.
Healthy individuals showed a 60-100% increase in inflammation after consuming sugar-sweetened beverages.

Omega-3s help resolve chronic inflammation through specialized pro-resolving mediators.
Supplementation can lower inflammation biomarkers within hours.

Sulforaphane from broccoli sprouts can inhibit inflammatory pathways.
High consumption of cruciferous vegetables correlates with lower inflammation markers.

"Cutting out refined sugar is probably the main thing that I try to have family members do."

"Omega-3 supplementation can lower biomarkers of inflammation but also can lower biomarkers of disease risk."

"Regular cold exposure can help reduce inflammation through norepinephrine release."