How to protect your Immune system from Inflammatory state

How to protect your Immune system from Inflammatory state

Prevention is better than a cure

Scientists know now that in addition to provoking acute pain the inflammation state is involved in numerous pathologies such as rheumatoid, respiratory, diabetes, allergies, cardiovascular diseases, weakening of the immune system.

Unfortunately, this state it is also developing in numerous civilization related illness.

When I mention civilization related I think of:

  1. Our diet could be too rich in saturated fat.   
  2. We are subjected to stress.
  3. Smoking cigarette is a bad idea.
  4. Obesity certainly caused by unhealthy processed food.
  5. The increasing pollution of our environment.
  6. The overuse of chemical pesticides. Etc…

In this article, you can. learn how to protect your immune system, how to fight inflammation and avoid pain.

The secret killer. Inflammation
The secret killer. Inflammation


Don’t you hate having pain?

Let’s be honest, prevention is better than a cure, don’t you think?

I will explain how your body reacts naturally to heal.

We know that inflammation is a part of the body’s mechanism.  It is a natural phenomenon useful to repair our tissues.

Normally, the immune system recognizes and removes harmful stimuli and begins the healing process.

Stimuli. A detectable change in the internal environment of the body.

It is important to realize that an inflammation is not always a helpful response of the body.

In certain diseases, the immune system fights against its own cells by mistake, causing harmful inflammatory responses.

In fact, there are generally two types of inflammation, acute inflammation, and chronic inflammation

Acute inflammation.

Here are some clarifications.


Acute inflammation is a healthy response which serves to protect and repair the body from something damaging it.

Whether that be an infection in a cut or a strained muscle.

The healing process starts rapidly, seems to be severe at first for a short period and unpleasant symptoms, normally it could last a few days or weeks.

What are the symptoms of acute inflammations?

Clinically, acute inflammation is characterized by five cardinal signs.

  • Rubor (redness)
  • Calor (increased heat)
  • Tumor (swelling)
  • Dolor (pain)
  • And
  • Function laesa (loss of function)

Chronic inflammation.

Tips for chronic inflammation
Tips for chronic inflammation

What causes chronic inflammations?

As a matter of fact, several things can cause chronic inflammation.

Such as:

  • Untreated consequences of acute inflammation, such as an infection.
  • An autoimmune system mistook healthy tissue
  • It could be, because of long-term exposure to irritants, such as industrial chemicals or polluted air.

More possibilities for developing chronic inflammation

1- Attacked by parasites that can resist host defenses and remain in the tissue for an extended period.

2- If your body is exposed over a long period, to industrial chemical substances like silica dust for example.

3- If you have an autoimmune disorder then you get the chance of having rheumatoid arthritis.

4- Having a poor diet, doesn’t help the immune system defense.

What are the signs of chronic inflammation?

Chronic inflammation
Chronic inflammation
  • Fatigue
  • Fever
  • Mouth sores
  • Rashes
  • Abdominal pain
  • Chest pain

Why chronic inflammation in the body is bad?

Chronic low-level inflammation seems to play a role in a host of diseases.



  1. Type 2 diabetes
  2. Heart disease
  3. Alzheimer’s disease.
  4. Cancer, and even
  5. Depression

How do I stop chronic inflammation?

Here 5 ways to prevent chronic inflammation.

1-Recover. Follow hard efforts with easy days so your body can heal.

2- Fuel up. On a run, muscles burn through glycogen, their main fuel source.

3-Eat well. Outside of performance fueling avoid simple sugars in processed foods

4-Sleep well


Facts from various researches.

I found in my research some shocking and sad facts, read this:

  • Chronic inflammatory diseases are the most significant cause of death in the world.
  • The World Health Organizations (WHO) ranks chronic diseases as the greatest threat to human health.
  • According to the (WHO), The prevalence of diseases associated with chronic inflammation is anticipated to increase persistently for the next thirty years in the United States
  • In 2000, nearly 125 million Americans were living with chronic conditions and 61 million

In recent estimates by Rand Corporation. 

in 2014 nearly 60% of Americans had at least one chronic condition.



42% had more than one and 12% of adults had five or more chronic conditions.

Inflammatory diseases

Worldwide, 3 of 5 people die due to chronic inflammatory diseases like:

  • Stroke
  • Chronic respiratory diseases
  • Heart disorders
  • Cancer
  • Obesity, and
  • Diabetes


According to the American Diabetes Association, 30,3 million people or 9,4% of the American population, had diabetes in 2015

And it was the seven leading cause of death in the United States

Cardiovascular Disease:

From the American Heart Association, Cardiovascular diseases (CVDs) accounts for one out of every three deaths or

Approximately 800,000 deaths in the United States

Arthritis and Joint Diseases

This most compelling evidence

350 million people worldwide and nearly 43 million people in the United States or almost 20% of the population are suffering from it. This number is expected to exceed 60 million by 2020.

Nearly 2.1 million Americans suffer from Rheumatoid Arthritis


These rank from among the sixth leading cause of chronic human diseases in the United States and affect more than 50 million Americans each year


Affects more than 24 million people in the United States
Including more than 6 million children, in 2015, 8,2% of adults and 8,4% of children were diagnosed with hay fever

Time and Newsweek pic.
Time and Newsweek pic.

Chronic Obstructive Pulmonary Disease

The third most common cause of death in the United States in 2014
And nearly 15,7 million Americans (6.4%) were reported to be diagnosed with (OPD)

And the list goes on and on…

Seriously, don’t you want to figure out how to maintain your good health?

You want your health problem solved, right? and you want an easy way and stress-free life, true?

If you can follow some of my suggestion to help you understand how to eat a healthy diet, using medicinal herbs to cure your illness or to prevent from getting one.

Some dietetic recommendations

Here is what not to eat when you have developed some inflammation

Anti-Inflammatory-food Pyramid
Anti-Inflammatory-food Pyramid
  • Processed Meats
  • Sugary drinks
  • Trans fats, found in fried foods
  • White Bread
  • White Pasta
  • Gluten
  • Soybean oil and vegetable oil
  • Processed snack foods, such as chips and crackers

When possible chose natural organic products.

Try to Include some followings on the daily basis routine, in your Anti-inflammatory diet. These are good for you:

  • Green leafy vegetables
  • such as spinach
  • Kale
  • Collards
  • Tomatoes
  • Cucumber
  • Olive oil
  • Nuts, like almonds, Brazilian walnuts

    Rutin in buckwheat
    Rutin in buckwheat

You should eat fatty fish like:

  • Salmon
  • Mackerel
  • Tuna

Fresh fruits such as

  • Strawberries
  • Blueberries
  • Cherries
  • Orange
  • Bananas

What supplement do I take to reduce inflammation?    

 Some Studies said to reduce your inflammation it is recommended to take

  1. Alpha-Lipoic Acid, a fatty acid produced by your body
  2. Curcumin, it is a component of the spice turmeric
  3. Fish oil
  4. Ginger
  5. Resveratrol
  6. Spirulina

Are bananas an anti-inflammatory?

Bananas also contain high amounts of rutin, a compound that complements the activity of vitamin C and helps to maintain strong, flexible blood vessels.

Rutin also possesses antioxidant, anti-inflammatory and anti-cancer properties

As much as bananas are protective, they are also significant mood food.

Is Apple Cider Vinegar a Natural Anti-inflammatory?

Trust me, it is! I am taking 3 spoons in a bit of warm water, every single day before my meal.

Apple cider contains a variety of nutrients that help in its ability to do many things in the body.

That reduce an alkaline pH, so it keeps our blood from becoming too acidic, which is what ultimately makes us so poorly.

Are eggs inflammatory?

If you by low-quality eggs, then I would say this is not a good choice, because, regular eggs are high in the pro-inflammatory omega-6 fatty acid arachidonic acid.  So better choose fresh eggs from organically raised free-range chickens. 

Partly because factory farms raised chickens are fed soy and corn rather than natural diet, makes sense right?

What foods make arthritis worse?

  • Red meat and Dairy. They are our main sources for saturated fats, which can cause inflammation in fat tissues.
  • Corn Oil. The culprit here is Omega-6 fatty acid

Again not recommended.

    • Fried food, fast food, and processed foods
  • Too much salt, or sugar, alcohol

What vitamin deficiency can cause arthritis?

Another Study found that vitamin D deficiency is common in people with rheumatoid arthritis (RA)

And maybe linked to musculoskeletal pain.

Not having enough vitamin D can affect your immune system, reduce calcium and phosphorus levels.

Does vitamin D3 help with osteoarthritis?

November 9, 2010 (Atlanta) in a two-year Study.

Vitamin in D supplements failed to reduce pain or slow the progression of joint damage in people with osteoarthritis or OA

Because of the progressive damage to the joint cartilage.

It is important as you age to know how to keep you moving and keep your bones and joints in good shape

Conventional medicine often addresses joint and bone problems by leaning heavily on prescription drugs.

Here is a more natural way: Get enough calcium, such as yogurt and skim milk.

Calcium is best absorbed in conjunction with magnesium.

Try to absorb magnesium every day by consuming these types of foods.

  • Spinach
  • Tofu
  • Almonds
  • Broccoli
  • Lentils
  • Pumpkin
  • Seeds and sunflower seeds are rich in this mineral
  • Garlic

Here are some herbal supplements and teas, the best for you.

Ribes Nigrum, Blackcurrant, is a homeopathic supplement

Ribes nigrum
Ribes nigrum.  Blackcurrant

Called Blackcurrants, that have plenty of antioxidants and anthocyanins

These can strengthen your immune system, soothe your throats and ease the inflammation.

The most common form is blackcurrant seed oil, but you can make infusions and teas out of the plants leaves fresh or dried

People take blackcurrant to help their

  • Blood flow
  • Immune system
  • Eye health
  • Gut health
  • Kidney health

Blackcurrant leaves also have a range of properties including

  • Antimicrobial
  • Anti-inflammatory
  • Antiviral

    Rutin in buckwheat
    Exercise is good

  • Antitoxic
  • Antiseptic
  • Anticancer

One Study showed that blackcurrant supplements enhance the immune system in people who exercise regularly.

Another Study of healthy older adults showed that blackcurrant seeds oil boosted the immune system.

Blackcurrant dosage recommendations

For 250-milligram capsules per day taken twice a day

1-2 teaspoons of leaves, tree to four times a day in infusion.

Nigella sativa (Black cumin seed)

Nigella sativa
Nigella sativa

Is also one of my favorite in the list. Because of its beneficial properties. 
Black cumin seed oil is wonderful to your immune system and because it increases the number of white blood cells in your body.

Early Research shows that applying black seed oil to the knee for 3 weeks can help relieve knee pain caused by osteoarthritis.

Another early Research shows that taking black seed improves pain and stiffness in people with rheumatoid arthritis who are already taking methotrexate.

Possible side effects

Black seed, when taken by mouth in small quantities, such as a flavoring for food,

Is, LIKELY SAFE for most people, black seed oil and black seed powder are POSSIBLY SAFE

When amounts are used short-term, black seed product can cause allergic rashes when taken by mouth or applied to the skin

When taken by mouth it might cause stomach upset, vomiting, or constipation.

Always ask for medical advice before taking Nigella Sativa.

For diabetes

One gram of black seed powder twice daily for up to 12 months

Stinging Nettle
Stinging Nettle

For high blood pressure

0,5-2 grams of black seed powder taken daily for up to 12 weeks. Also. if taken in oil form

100-200mg of black seed oil twice daily for 8 weeks

Stinging Nettle (Urtica Dioica)

General uses of Nettle.

Stinging nettle is very well known for hundreds of years to treat painful muscles and joints, eczema, arthritis.

Nettle stings contain acid (formic acid) but they also contain histamine and other chemicals.

Topical use:

Studies also show that applying nettle leaf topically at the site of pain decreases joint pain and can treat arthritis.

Topical nettle
Stringing nettle extract and root tinctures can be applied directly to the joints and painful areas of the body

Stinging nettle is also available in cream form.

Orally use: 

Nettle helps provide relief.  Another Study published in the Journal of Rheumatology shows stringing nettle’s anti-inflammatory power against other autoimmune diseases like rheumatoid arthritis

Nettle Tea

nettle tea
nettle tea

Stringing nettle leaves and flowers can be dried, and the dried leaves can be steeped and made into a tea

Stinging nettle capsules and tablets for allergies relief:

Side effects.  Warning.

When you first start, some people have an upset stomach, diarrhea or other mild reactions.

  • In addition, stinging nettle may interact with some drugs
    Blood Thinners
    Blood pressure
    Water pills

Always ask for medical advice prior to taking any new herbs in your diet.


All things considered, it is very important to avoid in your diet saturated fat, when having an inflammatory condition.

Luckily, you can protect your immune system by having an appropriate diet and exercise regularly.

At the end of each day, there are many simple and natural ways you can relax, the taking of your body is your priority.

Please, let me know if you have any question
Thank you.


This information I provided to you is not intended to offer professional medical advice or treatment for any condition.
If you have any health problems or are taking any medication, you should seek advice from your healthcare provider prior to any change in your diet.