Add This To Your Daily Routine To Combat Inflammation & Prevent Disease

These healthy fats pack an anti-inflammatory punch.

Kass

Aug 22, 2024 - 21:02

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Add This To Your Daily Routine To Combat Inflammation & Prevent Disease

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Former mbg Supplement Editor

By Morgan Chamberlain

Former mbg Supplement Editor

Morgan Chamberlain is mindbodygreen's former supplement editor. She graduated from Syracuse University with a Bachelor of Science degree in magazine journalism and a minor in nutrition.

Image by Javier Díez / Stocksy

August 22, 2024

Though their list of health benefits is long, omega-3 fatty acids are perhaps best known for their anti-inflammatory properties. But how, exactly, do these healthy fats help modulate and mitigate chronic inflammation? And what are some examples of symptoms and diseases that these anti-inflammatory benefits can help prevent?

How do omega-3 fatty acids fight inflammation?

First, let's define the two different types of inflammation:

Acute inflammation is the immune system's response to isolated body damage, such as a cut or injury. The body sends inflammatory cells and cytokines (i.e., small proteins that stimulate more inflammatory cells) to start healing the injured tissue. Chronic inflammation occurs when the body continues to send inflammatory cells, even after the offending agent (such as a virus, bacteria, or a toxic chemical) is long gone. When left unchecked, chronic inflammation can lead to a number of diseases—including dementia, Alzheimer's disease, rheumatoid arthritis, heart disease, type 2 diabetes, and even cancer.

Research shows that having more omega-3s in your body—i.e., increasing your Omega-3 Index—supports a healthy inflammatory response 1 and helps prevent diseases and conditions commonly caused and/or exacerbated by chronic inflammation.

Direct immune white blood cells toward the source of inflammation, a process called leukocyte chemotaxisRegulate the interaction between leukocytes and endothelial cells (i.e., vascular cells that line the entire cardiovascular system)Inhibit the production of pro-inflammatory cytokines and prostaglandinsGive rise to inflammation-resolving mediators (e.g., resolvins, protectins, maresins) that help return tissues to health following an inflammatory response

How to increase your omega-3 intake

Maintaining healthy omega-3 levels in cell membranes has been shown to help protect against chronic inflammation.

Although some EPA and DHA can be produced in the body endogenously via dietary ALA, the most effective way to increase your marine-derived omega-3 intake is by consuming more foods and/or supplements rich in EPA and DHA.

Consider adding omega-3-rich fatty fish (e.g., salmon, tuna, sardines, anchovies) to your diet multiple times a week to up your intake of EPA and DHA and achieve an optimal Omega-3 Index.

The takeaway

Whether you're currently dealing with acute inflammation or want to protect yourself from chronic inflammation (and the diseases it can cause), increasing your omega-3 intake is a great way to help support your body's healthy inflammatory response.