Mike's Inflammation "Killers"

I have had friends and family members asking about what to do to combat chronic inflammation, so I decided to make this quick page to send them to.    

Nuclear Factor-Kappa B pathways are involved in functions involving immune response and inflammation.  Many people are in a constant state of chronic inflammation because of dysregulation of the NF-KB pathway, causing inflammatory cytokines to overwhelm tissues and maintain a cycle of inflammation begetting inflammation.  It is possible that this chronic inflammation is a cause of many of the most debilitating diseases - cancer, heart disease, diabetes, kidney disease, asthma, other chronic lung diseases, liver disease, gastrointestinal diseases, Alzheimer's disease,  Parkinson's disease, chronic tendonitis, chronic back pain, severe COVID, Long-COVID etc.  

For nerdy information on the NF-KB pathway,  go here: https://www.cellsignal.com/pathways/nfkb-signaling-pathway

For me, limiting things in my life that activate this pathway and increasing things that inhibit this pathway has led to a drastic reduction in my chronic pain and massively positive feelings of better overall well-being.   

Here is what I am doing:

 AVOID: Avoid everything processed, avoid white/bleached grains, red meats, limit alcohol to one per day - All of these things INCREASE the ability of NF-KB to enter the nucleus of your cells and translate genes that encode for inflammatory cytokines and promote inflammation.

 DO :

1. Foods/Beverages/Supplements with Anthocyanins

Information: 

Foods with Anthocyanins - USDA

Anthocyanins Inhibit Nuclear Factor-kB Activation in Monocytes and Reduce Plasma Concentrations of Pro-Inflammatory Mediators in Healthy Adults

Anthocyanins reduce inflammation and improve glucose and lipid metabolism associated with inhibiting nuclear factor-kappaB activation and increasing PPAR-γ gene expression in metabolic syndrome subjects

Anthocyanins: Promising Natural Products with Diverse Pharmacological Activities

Things to do: 

Blueberries

Organic Black Raspberry Power 

Grapes

Red Wine

Bilberry Extract Supplement

Blackberries

Blackcurrants

Red Radish

Black Plums

Purple Carrots 

2. Foods with Betalains

Information: 

Anti-inflammatory activity of betalains: A comprehensive review

Neuroprotective effect of Betalain against AlCl 3-induced Alzheimer's disease in Sprague Dawley Rats via putative modulation of oxidative stress and nuclear factor kappa B (NF-κB) signaling pathway

The anti-diabetic effects of betanin in streptozotocin-induced diabetic rats through modulating AMPK/SIRT1/NF-κB signaling pathway

Betanin as a multipath oxidative stress and inflammation modulator: a beetroot pigment with protective effects on cardiovascular disease pathogenesis

Things to do: 

Organic Beet Root Juice

Organic Fresh Beets

Prickly Pear 

3. Foods with High levels of Omega-3 Fatty Acids and low lever of Omega-6 Fatty Acids

Information:

 NF-kappa B inhibition by omega -3 fatty acids modulates LPS-stimulated macrophage TNF-alpha transcription

 Omega 3 (n-3) fatty acids down-regulate nuclear factor-kappa B (NF-κB) gene and blood cell adhesion molecule expression in patients with homozygous sickle cell disease

 Oxidized Omega-3 Fatty Acids Inhibit NF-κB Activation Via a PPARα-Dependent Pathway

 Omega-3 polyunsaturated fatty acid supplementation attenuates microglial-induced inflammation by inhibiting the HMGB1/TLR4/NF-κB pathway following experimental traumatic brain injury

Effect of n-3 fatty acids on the expression of inflammatory genes in THP-1 macrophages 

Things to do: 

Salmon

Other fatty fish

Consider fish oil supplements

 4. Pro-resolving mediators

Information:

Specialized pro-resolving mediators: endogenous regulators of infection and inflammation 

Novel Anti-Inflammatory -- Pro-Resolving Mediators and Their Receptors 

 Things to do:

Supplementation with  pro-resolving mediators

 5. Foods with Sulforaphane

 Information:

 Anti-Inflammatory Effect of Sulforaphane on LPS-Activated Microglia Potentially through JNK/AP-1/NF-κB Inhibition and Nrf2/HO-1 Activation

Nuclear Factor κB Is a Molecular Target for Sulforaphane-mediated Anti-inflammatory Mechanisms 

Things to do:

Broccoli

Cauliflower

Kale

Brussels Sprouts

Cabbage

Bok Choy

4. Supplements

 Nigella Sativa (Black Cumin Seed/Black Seed)

 Tumeric/Curcumin

 Alpha Lipoic Acid

 N-acetyl-L-Cysteine

Ivermectin (Prescription Only) 

Vitamin C

Vitamin D

Quercetin 

 CoQ10

 Kefir (probiotic)

 L. rhamnosus CRL 1505 (probiotic) 

Ginger 

Dark Chocolate 70%+ Cocoa

Glucosamine 

Chondroitin

CBD Oil

Lastly this new article has a good overview of substances that affect inflammation:

 Phytochemicals targeting NF-κB signaling: Potential anti-cancer interventions