7 Essentials An MD Loves For Managing Inflammation

Of course, tackling inflammation looks different for everyone, so there's not one master list to prescribe. However, Saeed has her favorite staples to keep in her household—here, find her go-to's: 

That's why Saeed recommends "eating the rainbow." For some, categorizing vegetables by color is a helpful way to make sure you're consuming diverse nutrients. "Every morning, my routine is to set up an entire table of different kinds of fruits and vegetables," says Saeed, "like rainbow carrots, peppers, beans, broccoli, and cauliflower." And every time she or her kids are looking for a snack? They can pick whatever they want off the table, knowing they'll be eating vegetables packed with different vitamins, minerals, and antioxidants. 

One animal study even found that consumption of goji juice could add additional sun protection on the skin2 and even reduce inflammation from sunburn. (That's not to say you should toss your sunscreen, but it's interesting to note for inflammation.) 

Saeed likes to top her salads with canned fish, or she'll simply mix it up with olive oil. "One of [my kids] likes raisins in it, and he'll even eat that for breakfast," she says. 

"It's involved in more than 300 enzymatic functions in the body," she notes, and when magnesium intake is low, inflammatory biomarkers such as high-sensitivity c-reactive protein (hs-CRP), interleukin-6, and fibrinogen4 are significantly affected. Additionally, one study found that a magnesium-rich Nordic diet reduced the pro-inflammatory protein Interleukin-15. 

Of course, she's also a fan of turmeric (and its main active ingredient, curcumin). This anti-inflammatory powerhouse actually inhibits the production of pro-inflammatory genes6, which blocks the inflammatory response pathway. It also has been shown to increase antioxidant capacity and help fight free-radical damage7, plus a smattering of other benefits you can read about here. "I feel like everybody should have curcumin in the house to actually lower inflammation," Saeed says. 

However, you can reap plenty of anti-inflammatory benefits by inhaling essential oils alone (especially if your chronic inflammation is stress-related). Saeed especially loves eucalyptus oil for helping relieve respiratory discomfort, thanks to its antibacterial effects8 and natural cough-suppressing abilities9. And in terms of inflammation, one study found that eucalyptus oil reduced the expression of the inflammatory COX-2 enzyme by at least 25%10. 

"Oregano oil, I always have on hand. It's a powerful antimicrobial," Saeed notes. It contains phenols like carvacrol, which is antibacterial11 and has been shown to reduce swelling12, as well as rosmarinic acid, which can help fight free radicals13. That said, oregano oil also has potent antioxidant activity14.

There's much you can do to manage chronic inflammation; this here list features just a few of Saeed's favorite tips. Stick to whatever works for your body and lifestyle, and you should be set.