Buzz
Prostaglandins are hormone-like substances naturally produced by the body in response to tissue injury, playing a key role in regulating bodily functions. While prostaglandins are necessary for the body, issues can arise when their levels become too high, leading to pain, inflammation, and fever. In such cases, prostaglandin levels can be reduced naturally through diet. However, it is important to consult a doctor before making dietary changes or using herbs to ensure safety. Additionally, if you are managing a chronic condition that increases prostaglandin levels, discuss any changes with your doctor.
Steps
Choose the Right Foods
Increase Omega-3 Fatty Acids to Reduce Prostaglandin Production. Research shows that omega-3 fatty acids have anti-inflammatory, blood-thinning, and arrhythmia-preventing properties. Fish oil is also known to inhibit the production and effectiveness of certain prostaglandins.
- Omega-3 fatty acids compete with omega-6 fatty acids for binding to the enzyme COX 1, which is responsible for converting omega-6 acids into prostaglandins. The more omega-3 fatty acids block the COX 1 enzyme, the fewer omega-6 fatty acids are converted into prostaglandins.
- Omega-3 rich foods include: sardines, salmon, mackerel, soybeans, flaxseeds, walnuts, and tofu. The recommended daily intake of omega-3 fatty acids is 0.3 g - 0.5 g.
Consume Foods Rich in Vitamin E to Reduce Inflammation. A group of compounds known as vitamin E has been shown to have antioxidant-like properties. Vitamin E is also well-known for its anti-inflammatory effects due to its ability to inhibit prostaglandin synthesis, thus helping to lower prostaglandin levels in the body.
- Vitamin E-rich foods include: sunflower seeds and oil, almonds, palm oil, hazelnuts, peanut butter, spinach, broccoli, or wheat germ oil.
Eat Whole Grains to Control Inflammatory Responses. Research has shown that whole grain foods provide numerous health benefits, including supporting the body's anti-inflammatory processes. This indirectly lowers prostaglandin levels.
- Whole grain products include: barley, quinoa, oats, whole wheat flour, brown rice, and pasta or bread made from 100% whole wheat.
- Refined grains have been overly processed and lost many valuable nutrients. You should limit or avoid refined grains such as white bread, white pasta, white rice, and many breakfast cereals.
Eat Mangosteen to Inhibit Prostaglandin Production and Synthesis. Mangosteen is a tropical fruit native to Thailand. The fruit contains sweet-smelling white segments inside. In Thailand, this fruit has long been used as a medicinal herb, and recent studies have discovered that mangosteen helps inhibit the production or synthesis of prostaglandins in the body.
- Fresh mangosteen can be eaten as a snack or dessert. You can also add mangosteen to salads or make jam.
Incorporate Pomegranate into Your Diet for Additional Phytochemicals. Pomegranate is a delicious fruit filled with tiny ruby-red seeds that taste sweet. This fruit is packed with health benefits due to its high phytochemical content. Studies show that pomegranate can help inhibit the production and synthesis of prostaglandins, thus lowering their levels.
- You can eat fresh pomegranate seeds, mix them into desserts, or combine them with savory dishes such as salads or sauces.
- If you don’t enjoy the seeds, try drinking pure pomegranate juice. Avoid buying juice blends, cocktails, or concentrated fruit juices.
Add Pineapple to Boost Bromelain Intake. This vibrant yellow fruit contains an enzyme called bromelain. Bromelain has been shown to help reduce prostaglandin levels by inhibiting the production and synthesis of prostaglandins. Pineapple is the only food source that provides bromelain.
- Eat fresh pineapple as a snack, mix it into salads, yogurt, or fresh cheese to add more bromelain to your diet.
Increase your intake of tomatoes to benefit from the antioxidant lycopene. Tomatoes are a common fruit containing a high level of a carotenoid compound called lycopene. This antioxidant is believed to help prevent prostate cancer, cardiovascular disease, and reduce inflammation. Lycopene is thought to reduce inflammation by affecting the chemicals in the body that are responsible for producing prostaglandins and other inflammation-inducing mediators.
- Cook with tomatoes or use processed or heat-treated tomato products (such as canned tomatoes or tomato sauce). Cooking and heating tomatoes transforms lycopene into a more absorbable form for your body.
- Try stewed tomatoes, use tomato sauce on pasta or vegetables, or add canned tomatoes to soups, stews, and sauces.
- Raw tomatoes can be added to salads, or simply sprinkle with salt and drizzle with olive oil before eating.
Consume more garlic and onions to reduce inflammation. Garlic and onions contain allicin, a compound that acts as an anti-inflammatory agent by inhibiting prostaglandin production. These two flavorful vegetables are also known for their antibacterial, anticancer, antithrombotic, and anti-arthritic properties.
- Incorporate plenty of garlic and onions into your cooking. They are perfect for soups, stews, sauces, as well as slow-cooked dishes or casseroles.
Cook with herbs and spices to boost overall health. Many herbs and spices are well-known for their health benefits, including anti-inflammatory properties. You can add these anti-inflammatory foods to your diet by using fresh or dried herbs and spices.
- Use turmeric in your dishes. Turmeric is a bright yellow or orange root, most commonly known as a curry ingredient. It contains a compound called curcumin, which has been shown to block prostaglandin production. Additionally, turmeric helps reduce pain and inflammation related to osteoarthritis.
- You can buy fresh turmeric or turmeric powder. Try adding turmeric powder to scrambled eggs, roasted vegetables, rice dishes, salads, or make a salad dressing, or even blend it into smoothies.
- In many cultures, turmeric is consumed as tea. You can brew turmeric tea by simmering fresh turmeric root in water for about 5 minutes. Strain the tea and drink 3-4 cups daily.
- Add ginger to your diet. Studies have shown that ginger has ulcer-healing, anti-inflammatory, and antioxidant properties.
- Use fresh ginger in soups, marinades, stir-fries, or curries. You can also steep fresh ginger in hot water to make ginger tea.
- Dry ginger is perfect for spice rubs, baked goods, and sauces.
Drink green tea to benefit from polyphenols. Numerous studies have shown that green tea can lower prostaglandin levels in the body. The polyphenols in green tea have antioxidant properties, helping to reduce damage caused by free radicals in cells.
- Make green tea by steeping 1 teaspoon of dry green tea leaves in 240 ml of hot water. Avoid stirring the tea in boiling water, as high temperatures can destroy its beneficial compounds.
- Add a little honey to your green tea. Studies show that honey can help reduce prostaglandin levels in plasma.
Plan a menu to stay on track. A well-structured menu is incredibly helpful when you want to incorporate specific foods into your diet. It will guide you in knowing which anti-inflammatory foods to include in each day's meals.
- Gradually add different foods to your weekly menu. This way, you'll adapt more easily than forcing yourself to eat many new foods all at once.
- Choose foods and drinks that can be consumed daily. A cup of green tea every morning could be an easy first step to integrate.
- Remember, you don't need to eat all anti-inflammatory foods every day. Instead, choose a variety of foods to include throughout the week.
Tránh ăn các thực phẩm gây viêm
Hạn chế các chất béo bão hoà có hại cho sức khỏe. Các chất béo bão hoà được dùng để tổng hợp prostaglandin trong cơ thể..
- Thực phẩm chứa các chất béo bão hoà bao gồm: thịt chế biến sẵn (như xúc xích, bánh mì kẹp xúc xích hoặc thịt muối xông khói), thức ăn chiên rán, thức ăn nhanh và các sản phẩm từ sữa nguyên kem (như phôi mai hoặc bơ).
Giới hạn các thức uống có cồn ở mức 1-2 cốc mỗi ngày. Ngừng uống hoặc giảm uống bia rượu. Nồng độ cồn cao sẽ làm gia tăng sản xuất prostaglandin.
- Phụ nữ chỉ nên uống tối đa mỗi ngày 1 cốc rượu; lượng rượu giới hạn cho nam giới là 2 cốc.
Hạn chế đường phụ gia vì đường có thể gây viêm. Một số nghiên cứu đã chứng minh rằng đường phụ gia kích thích giải phóng một số hóa chất có đặc tính gây viêm. Việc hạn chế các thức ăn này có thể giúp giảm viêm, đặc biệt nếu bạn đang ăn thường xuyên.
- Các thực phẩm nên hạn chế bao gồm: kẹo, bánh ngọt, nước ngọt và các món tráng miệng có chứa nhiều đường.
Giảm ăn các chất béo omega-6, vốn là các chất góp phần vào việc sản xuất prostaglandin. Các chất béo này chịu trách nhiệm chính trong việc sản xuất. Bạn có thể giảm sản xuất prostaglandin bằng cách hạn chế các chất béo omega-6.
- Các chất béo omega-6 được tìm thấy trong các thức ăn như: dầu ngô, dầu cây rum, mayonnaise, nước sốt, dầu đậu nành, dầu lạc và dầu thực vật.
When to seek medical treatment
Consult a doctor before attempting to lower prostaglandin levels. Our bodies need prostaglandins for good health. They help repair tissue damage, regulate the menstrual cycle and ovulation, and maintain healthy muscles around the lungs and digestive system, among other functions. Don't try to lower prostaglandin levels unless you're sure they are too high. You should visit a doctor for an official diagnosis before making any changes.
- The doctor may recommend a blood test to check your prostaglandin levels. The test will not be painful, but it may cause some discomfort.
- Inform your doctor about any foods you're adding or removing from your diet. Similarly, ask your doctor about any supplements you're considering and any medications or supplements you are already taking.
- This is especially important if you're managing a pre-existing condition.
- If you're interested in natural treatments, let your doctor know that you're exploring natural options. However, be aware that your doctor may still recommend medical treatment if necessary.
- Some conditions may worsen over time, so it is important to be monitored by your doctor.
Advice
- Always consult with a doctor before making any dietary changes to ensure safety.
- Choose healthier cooking methods, such as steaming or baking instead of frying. Use olive oil and other healthier vegetable oils instead of butter or lard.
- Explore a variety of anti-inflammatory foods and gradually incorporate them into your diet.
- Increase the intake of anti-inflammatory foods that you already enjoy.
