Homeopathy: Evidence So Tiny That It’s Not there?

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Homeopathy: Evidence So Tiny That It’s Not There?

Yesterday, we asked you your opinions on homeopathy. The sample size of responses was a little lower than we usually get, but of those who did reply, there was a clear trend:

  • A lot of enthusiasm for “Homeopathy works on valid principles and is effective”
  • Near equal support for “It may help some people as a complementary therapy”
  • Very few people voted for “Science doesn’t know how it works, but it works”; this is probably because people who considered voting for this, voted for the more flexible “It may help some people as a complementary therapy” instead.
  • Very few people considered it a dangerous scam and a pseudoscience.

So, what does the science say?

Well, let us start our investigation by checking out the position of the UK’s National Health Service, an organization with a strong focus on providing the least expensive treatments that are effective.

Since homeopathy is very inexpensive to arrange, they will surely want to put it atop their list of treatments, right?

❝Homeopathy is a “treatment” based on the use of highly diluted substances, which practitioners claim can cause the body to heal itself.

There’s been extensive investigation of the effectiveness of homeopathy. There’s no good-quality evidence that homeopathy is effective as a treatment for any health condition.❞

The NHS actually has a lot more to say about that, and you can read their full statement here.

But that’s just one institution. Here’s what Australia’s National Health and Medical Research Council had to say:

❝There was no reliable evidence from research in humans that homeopathy was effective for treating the range of health conditions considered: no good-quality, well-designed studies with enough participants for a meaningful result reported either that homeopathy caused greater health improvements than placebo, or caused health improvements equal to those of another treatment❞

You can read their full statement here.

The American FDA, meanwhile, have a stronger statement:

❝Homeopathic drug products are made from a wide range of substances, including ingredients derived from plants, healthy or diseased animal or human sources, minerals and chemicals, including known poisons. These products have the potential to cause significant and even permanent harm if they are poorly manufactured, since that could lead to contaminated products or products that have potentially toxic ingredients at higher levels than are labeled and/or safe, or if they are marketed as substitute treatments for serious or life-threatening diseases and conditions, or to vulnerable populations.❞

You can read their full statement here.

Homeopathy is a dangerous scam and a pseudoscience: True or False?

False and True, respectively, mostly.

That may be a confusing answer, so let’s elaborate:

  • Is it dangerous? Mostly not; it’s mostly just water. However, two possibilities for harm exist:
    • Careless preparation could result in a harmful ingredient still being present in the water—and because of the “like cures like” principle, many of the ingredients used in homeopathy are harmful, ranging from heavy metals to plant-based neurotoxins. However, the process of “ultra-dilution” usually removes these so thoroughly that they are absent or otherwise scientifically undetectable.
    • Placebo treatment has its place, but could result in “real” treatment going undelivered. This can cause harm if the “real” treatment was critically needed, especially if it was needed on a short timescale.
  • Is it a scam? Probably mostly not; to be a scam requires malintent. Most practitioners probably believe in what they are practising.
  • Is it a pseudoscience? With the exception that placebo effect has been highly studied and is a very valid complementary therapy… Yes, aside from that it is a pseudoscience. There is no scientific evidence to support homeopathy’s “like cures like” principle, and there is no scientific evidence to support homeopathy’s “water memory” idea. On the contrary, they go against the commonly understood physics of our world.

It may help some people as a complementary therapy: True or False?

True! Not only is placebo effect very well-studied, but best of all, it can still work as a placebo even if you know that you’re taking a placebo… Provided you also believe that!

Science doesn’t know how it works, but it works: True or False?

False, simply. At best, it performs as a placebo.

Placebo is most effective when it’s a remedy against subjective symptoms, like pain.

However, psychosomatic effect (the effect that our brain has on the rest of our body, to which it is very well-connected) can mean that placebo can also help against objective symptoms, like inflammation.

After all, our body, directed primarily by the brain, can “decide” what immunological defenses to deploy or hold back, for example. This is why placebo can help with conditions as diverse as arthritis (an inflammatory condition) or diabetes (an autoimmune condition, and/or a metabolic condition, depending on type).

Here’s how homeopathy measures up, for those conditions:

(the short answer is “no better than placebo”)

Homeopathy works on valid principles and is effective: True or False?

False, except insofar as placebo is a valid principle and can be effective.

The stated principles of homeopathy—”like cures like” and “water memory”—have no scientific basis.

We’d love to show the science for this, but we cannot prove a negative.

However, the ideas were conceived in 1796, and are tantamount to alchemy. A good scientific attitude means being open-minded to new ideas and testing them. In homeopathy’s case, this has been done, extensively, and more than 200 years of testing later, homeopathy has consistently performed equal to placebo.

In summary…

  • If you’re enjoying homeopathic treatment and that’s working for you, great, keep at it.
  • If you’re open-minded to enjoying a placebo treatment that may benefit you, be careful, but don’t let us stop you.
  • If your condition is serious, please do not delay seeking evidence-based medical treatment.

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  • 53 Studies Later: The Best Way to Improve VO2 Max

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    VO2 max measures maximum oxygen usage during intense exercise and reflects overall health and performance. To have a high VO2 max, efficient functioning of lungs, heart, red blood cells, muscles, and mitochondria is crucial. So, how to get those?

    Let’s HIIT it!

    High-Intensity Interval Training (HIIT) outperforms moderate-intensity exercise, by a long way. Further, based on the data from the 53 studies mentioned in the title, we can know which of the protocols tested work best, and they are:

    1. 15×15 Interval Training: 15 seconds sprint (90–95% max heart rate) + 15 seconds active rest (70% max heart rate), repeated 47 times.
    2. 4×4 Interval Training: 4 minutes sprint (90–95% max heart rate) + 3 minutes active rest (70% max heart rate), repeated 4 times.

    Whichever you choose, it is best to then do that 3x per week.

    Note that “sprint” can mean any maximum-effort cardio exercise; it doesn’t have to be running specifically. Cycling or swimming, for example, are fine options too, as is jumping rope.

    For more on each of these, plus how the science got there, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    How To Do HIIT (Without Wrecking Your Body)

    Take care!

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  • Brazil Nuts vs Cashews – Which is Healthier?

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    Our Verdict

    When comparing Brazil nuts to cashews, we picked the cashews.

    Why?

    Looking at the macros first, Brazil nuts have more fat and fiber, while cashews have more carbs and protein. So, it really comes down to what you want to prioritize. We’d generally consider fiber the tie-breaker, making this category a subjective marginal win for Brazil nuts—and especially marginal since they are both low glycemic index foods in any case.

    When it comes to vitamins, Brazil nuts have more of vitamins C, E, and choline, while cashews have more of vitamins B2, B3, B5, B6, B7, B9, and K, so while both are great, this category is a clear by-the-numbers win for cashews.

    The category of minerals is an interesting one. Brazil nuts have more calcium, magnesium, phosphorus, and selenium, while cashews have more copper, iron, manganese, and zinc. That would be a 4:4 tie, but let’s take a closer look at those selenium levels:

    • A cup of cashews contains 109% of the RDA of selenium. Your hair will be luscious and shiny.
    • A cup of Brazil nuts contains 10,456% of the RDA of selenium. This is way past the point of selenium toxicity, and your (luscious, shiny) hair will fall out.

    For this reason, it’s recommended to eat no more than 3–4 Brazil nuts per day.

    We consider that a point against Brazil nuts.

    Adding up the section makes for a win for cashews. Of course, enjoy Brazil nuts too if you will, but in careful moderation please!

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

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  • Patient Underwent One Surgery but Was Billed for Two. Even After Being Sued, She Refused To Pay.

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Jamie Holmes says a surgery center tried to make her pay for two operations after she underwent only one. She refused to buckle, even after a collection agency sued her last winter.

    Holmes, who lives in northwestern Washington state, had surgery in 2019 to have her fallopian tubes tied, a permanent birth-control procedure that her insurance company agreed ahead of time to cover.

    During the operation, while Holmes was under anesthesia, the surgeon noticed early signs of endometriosis, a common condition in which fibrous scar tissue grows around the uterus, Holmes said. She said the surgeon later told her he spent about 15 minutes cauterizing the troublesome tissue as a precaution. She recalls him saying he finished the whole operation within the 60 minutes that had been allotted for the tubal ligation procedure alone.

    She said the doctor assured her the extra treatment for endometriosis would cost her little, if anything.

    Then the bill came.

    The Patient: Jamie Holmes, 38, of Lynden, Washington, who was insured by Premera Blue Cross at the time.

    Medical Services: A tubal ligation operation, plus treatment of endometriosis found during the surgery.

    Service Provider: Pacific Rim Outpatient Surgery Center of Bellingham, Washington, which has since been purchased, closed, and reopened under a new name.

    Total Bill: $9,620. Insurance paid $1,262 to the in-network center. After adjusting for prices allowed under the insurer’s contract, the center billed Holmes $2,605. A collection agency later acquired the debt and sued her for $3,792.19, including interest and fees.

    What Gives: The surgery center, which provided the facility and support staff for her operation, sent a bill suggesting that Holmes underwent two separate operations, one to have her tubes tied and one to treat endometriosis. It charged $4,810 for each.

    Holmes said there were no such problems with the separate bills from the surgeon and anesthesiologist, which the insurer paid.

    Holmes figured someone in the center’s billing department mistakenly thought she’d been on the operating table twice. She said she tried to explain it to the staff, to no avail.

    She said it was as if she ordered a meal at a fast-food restaurant, was given extra fries, and then was charged for two whole meals. “I didn’t get the extra burger and drink and a toy,” she joked.

    Her insurer, Premera Blue Cross, declined to pay for two operations, she said. The surgery center billed Holmes for much of the difference. She refused to pay.

    Holmes said she understands the surgery center could have incurred additional costs for the approximately 15 minutes the surgeon spent cauterizing the spots of endometriosis. About $500 would have seemed like a fair charge to her. “I’m not opposed to paying for that,” she said. “I am opposed to paying for a whole bunch of things I didn’t receive.”

    The physician-owned surgery center was later purchased and closed by PeaceHealth, a regional health system. But the debt was turned over to a collection agency, SB&C, which filed suit against Holmes in December 2023, seeking $3,792.19, including interest and fees.

    The collection agency asked a judge to grant summary judgment, which could have allowed the company to garnish wages from Holmes’ job as a graphic artist and marketing specialist for real estate agents.

    Holmes said she filed a written response, then showed up on Zoom and at the courthouse for two hearings, during which she explained her side, without bringing a lawyer. The judge ruled in February that the collection agency was not entitled to summary judgment, because the facts of the case were in dispute.

    More From Bill Of The Month

    Representatives of the collection agency and the defunct surgery center declined to comment for this article.

    Sabrina Corlette, co-director of Georgetown University’s Center on Health Insurance Reforms, said it was absurd for the surgery center to bill for two operations and then refuse to back down when the situation was explained. “It’s like a Kafka novel,” she said.

    Corlette said surgery center staffers should be accustomed to such scenarios. “It is quite common, I would think, for a surgeon to look inside somebody and say, ‘Oh, there’s this other thing going on. I’m going to deal with it while I’ve got the patient on the operating table.’”

    It wouldn’t have made medical or financial sense for the surgeon to make Holmes undergo a separate operation for the secondary issue, she said.

    Corlette said that if the surgery center was still in business, she would advise the patient to file a complaint with state regulators.

    The Resolution: So far, the collection agency has not pressed ahead with its lawsuit by seeking a trial after the judge’s ruling. Holmes said that if the agency continues to sue her over the debt, she might hire a lawyer and sue them back, seeking damages and attorney fees.

    She could have arranged to pay off the amount in installments. But she’s standing on principle, she said.

    “I just got stonewalled so badly. They treated me like an idiot,” she said. “If they’re going to be petty to me, I’m willing to be petty right back.”

    The Takeaway: Don’t be afraid to fight a bogus medical bill, even if the dispute goes to court.

    Debt collectors often seek summary judgment, which allows them to garnish wages or take other measures to seize money without going to the trouble of proving in a trial that they are entitled to payments. If the consumers being sued don’t show up to tell their side in court hearings, judges often grant summary judgment to the debt collectors.

    However, if the facts of a case are in dispute — for example, because the defendant shows up and argues she owes for just one surgery, not two — the judge may deny summary judgment and send the case to trial. That forces the debt collector to choose: spend more time and money pursuing the debt or drop it.

    “You know what? It pays to be stubborn in situations like this,” said Berneta Haynes, a senior attorney for the National Consumer Law Center who reviewed Holmes’ bill for KFF Health News.

    Many people don’t go to such hearings, sometimes because they didn’t get enough notice, don’t read English, or don’t have time, she said.

    “I think a lot of folks just cave” after they’re sued, Haynes said.

    Emily Siner reported the audio story.

    After six years, we’ll have a final installment with NPR of our Bill of the Month project in the fall. But Bill of the Month will continue at KFF Health News and elsewhere. We still want to hear about your confusing or outrageous medical bills. Visit Bill of the Month to share your story.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Addiction Myths That Are Hard To Quit
  • Lacking Motivation? Science Has The Answer

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The Science Of Motivation (And How To Use It To Your Advantage)

    When we do something rewarding, our brain gets a little (or big!) spike of dopamine. Dopamine is popularly associated with pleasure—which is fair— but there’s more to it than this.

    Dopamine is also responsible for motivation itself, as a prime mover before we do the thing that we find rewarding. If we eat a banana, and enjoy it, perhaps because our body needed the nutrients from it, our brain gets a hit of dopamine.

    (and not because bananas contain dopamine; that dopamine is useful for the body, but can’t pass the blood-brain barrier to have an effect on the brain)

    So where does the dopamine in our brain come from? That dopamine is made in the brain itself.

    Key Important Fact: the brain produces dopamine when it expects an activity to be rewarding.

    If you take nothing else away from today’s newsletter, let it be this!

    It makes no difference if the activity is then not rewarding. And, it will keep on motivating you to do something it anticipated being rewarding, no matter how many times the activity disappoints, because it’ll remember the very dopamine that it created, as having been the reward.

    To put this into an example:

    • How often have you spent time aimlessly scrolling social media, flitting between the same three apps, or sifting through TV channels when “there’s nothing good on to watch”?
    • And how often did you think afterwards “that was a good and rewarding use of my time; I’m glad I did that”?

    In reality, whatever you felt like you were in search of, you were really in search of dopamine. And you didn’t find it, but your brain did make some, just enough to keep you going.

    Don’t try to “dopamine detox”, though.

    While taking a break from social media / doomscrolling the news / mindless TV-watching can be a great and healthful idea, you can’t actually “detox” from a substance your body makes inside itself.

    Which is fortunate, because if you could, you’d die, horribly and miserably.

    If you could “detox” completely from dopamine, you’d lose all motivation, and also other things that dopamine is responsible for, including motor control, language faculties, and critical task analysis (i.e. planning).

    This doesn’t just mean that you’d not be able to plan a wedding; it also means:

    • you wouldn’t be able to plan how to get a drink of water
    • you wouldn’t have any motivation to get water even if you were literally dying of thirst
    • you wouldn’t have the motor control to be able to physically drink it anyway

    Read: Dopamine and Reward: The Anhedonia Hypothesis 30 years on

    (this article is deep and covers a lot of ground, but is a fascinating read if you have time)

    Note: if you’re wondering why that article mentions schizophrenia so much, it’s because schizophrenia is in large part a disease of having too much dopamine.

    Consequently, antipsychotic drugs (and similar) used in the treatment of schizophrenia are generally dopamine antagonists, and scientists have been working on how to treat schizophrenia without also crippling the patient’s ability to function.

    Do be clever about how you get your dopamine fix

    Since we are hardwired to crave dopamine, and the only way to outright quash that craving is by inducing anhedonic depression, we have to leverage what we can’t change.

    The trick is: question how much your motivation aligns with your goals (or doesn’t).

    So if you feel like checking Facebook for the eleventieth time today, ask yourself: “am I really looking for new exciting events that surely happened in the past 60 seconds since I last checked, or am I just looking for dopamine?”

    You might then realize: “Hmm, I’m actually just looking for dopamine, and I’m not going to find it there”

    Then, pick something else to do that will actually be more rewarding. It helps if you make a sort of dopa-menu in advance, of things to pick from. You can keep this as a list on your phone, or printed and pinned up near your computer.

    Examples might be: Working on that passion project of yours, or engaging in your preferred hobby. Or spending quality time with a loved one. Or doing housework (surprisingly not something we’re commonly motivated-by-default to do, but actually is rewarding when done). Or exercising (same deal). Or learning that language on Duolingo (all those bells and whistles the app has are very much intentional dopamine-triggers to make it addictive, but it’s not a terrible outcome to be addicted to learning!).

    Basically… Let your brain’s tendency to get led astray work in your favor, by putting things in front of it that will lead you in good directions.

    Things for your health and/or education are almost always great things to allow yourself the “ooh, shiny” reaction and pick them up, try something new, etc.

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  • What happens when I stop taking a drug like Ozempic or Mounjaro?

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    Hundreds of thousands of people worldwide are taking drugs like Ozempic to lose weight. But what do we actually know about them? This month, The Conversation’s experts explore their rise, impact and potential consequences.

    Drugs like Ozempic are very effective at helping most people who take them lose weight. Semaglutide (sold as Wegovy and Ozempic) and tirzepatide (sold as Zepbound and Mounjaro) are the most well known in the class of drugs that mimic hormones to reduce feelings of hunger.

    But does weight come back when you stop using it?

    The short answer is yes. Stopping tirzepatide and semaglutide will result in weight regain in most people.

    So are these medications simply another (expensive) form of yo-yo dieting? Let’s look at what the evidence shows so far.

    It’s a long-term treatment, not a short course

    If you have a bacterial infection, antibiotics will help your body fight off the germs causing your illness. You take the full course of medication, and the infection is gone.

    For obesity, taking tirzepatide or semaglutide can help your body get rid of fat. However it doesn’t fix the reasons you gained weight in the first place because obesity is a chronic, complex condition. When you stop the medications, the weight returns.

    Perhaps a more useful comparison is with high blood pressure, also known as hypertension. Treatment for hypertension is lifelong. It’s the same with obesity. Medications work, but only while you are taking them. (Though obesity is more complicated than hypertension, as many different factors both cause and perpetuate it.)

    Wegovy injections
    Obesity drugs only work while you’re taking them. KK Stock/Shutterstock

    Therefore, several concurrent approaches are needed; taking medication can be an important part of effective management but on its own, it’s often insufficient. And in an unwanted knock-on effect, stopping medication can undermine other strategies to lose weight, like eating less.

    Why do people stop?

    Research trials show anywhere from 6% to 13.5% of participants stop taking these drugs, primarily because of side effects.

    But these studies don’t account for those forced to stop because of cost or widespread supply issues. We don’t know how many people have needed to stop this medication over the past few years for these reasons.

    Understanding what stopping does to the body is therefore important.

    So what happens when you stop?

    When you stop using tirzepatide or semaglutide, it takes several days (or even a couple of weeks) to move out of your system. As it does, a number of things happen:

    • you start feeling hungry again, because both your brain and your gut no longer have the medication working to make you feel full
    CAPTION.
    When you stop taking it, you feel hungry again. Stock-Asso/Shutterstock
    • blood sugars increase, because the medication is no longer acting on the pancreas to help control this. If you have diabetes as well as obesity you may need to take other medications to keep these in an acceptable range. Whether you have diabetes or not, you may need to eat foods with a low glycemic index to stabilise your blood sugars
    • over the longer term, most people experience a return to their previous blood pressure and cholesterol levels, as the weight comes back
    • weight regain will mostly be in the form of fat, because it will be gained faster than skeletal muscle.

    While you were on the medication, you will have lost proportionally less skeletal muscle than fat, muscle loss is inevitable when you lose weight, no matter whether you use medications or not. The problem is, when you stop the medication, your body preferentially puts on fat.

    Is stopping and starting the medications a problem?

    People whose weight fluctuates with tirzepatide or semaglutide may experience some of the downsides of yo-yo dieting.

    When you keep going on and off diets, it’s like a rollercoaster ride for your body. Each time you regain weight, your body has to deal with spikes in blood pressure, heart rate, and how your body handles sugars and fats. This can stress your heart and overall cardiovascular system, as it has to respond to greater fluctuations than usual.

    Interestingly, the risk to the body from weight fluctuations is greater for people who are not obese. This should be a caution to those who are not obese but still using tirzepatide or semaglutide to try to lose unwanted weight.

    How can you avoid gaining weight when you stop?

    Fear of regaining weight when stopping these medications is valid, and needs to be addressed directly. As obesity has many causes and perpetuating factors, many evidence-based approaches are needed to reduce weight regain. This might include:

    • getting quality sleep
    • exercising in a way that builds and maintains muscle. While on the medication, you will likely have lost muscle as well as fat, although this is not inevitable, especially if you exercise regularly while taking it
    Man walks on treadmill
    Prioritise building and maintaining muscle. EvMedvedeva/Shutterstock
    • addressing emotional and cultural aspects of life that contribute to over-eating and/or eating unhealthy foods, and how you view your body. Stigma and shame around body shape and size is not cured by taking this medication. Even if you have a healthy relationship with food, we live in a culture that is fat-phobic and discriminates against people in larger bodies
    • eating in a healthy way, hopefully continuing with habits that were formed while on the medication. Eating meals that have high nutrition and fibre, for example, and lower overall portion sizes.

    Many people will stop taking tirzepatide or semaglutide at some point, given it is expensive and in short supply. When you do, it is important to understand what will happen and what you can do to help avoid the consequences. Regular reviews with your GP are also important.

    Read the other articles in The Conversation’s Ozempic series here.

    Natasha Yates, General Practitioner, PhD Candidate, Bond University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Keep Inflammation At Bay

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    How to Prevent (or Reduce) Inflammation

    You asked us to do a main feature on inflammation, so here we go!

    Before we start, it’s worth noting an important difference between acute and chronic inflammation:

    • Acute inflammation is generally when the body detects some invader, and goes to war against it. This (except in cases such as allergic responses) is usually helpful.
    • Chronic inflammation is generally when the body does a civil war. This is almost never helpful.

    We’ll be tackling the latter, which frees up your body’s resources to do better at the former.

    First, the obvious…

    These five things are as important for this as they are for most things:

    1. Get a good dietthe Mediterranean diet is once again a top-scorer
    2. Exercisemove and stretch your body; don’t overdo it, but do what you reasonably can, or the inflammation will get worse.
    3. Reduce (or ideally eliminate) alcohol consumption. When in pain, it’s easy to turn to the bottle, and say “isn’t this one of red wine’s benefits?” (it isn’t, functionally*). Alcohol will cause your inflammation to flare up like little else.
    4. Don’t smoke—it’s bad for everything, and that goes for inflammation too.
    5. Get good sleep. Obviously this can be difficult with chronic pain, but do take your sleep seriously. For example, invest in a good mattress, nice bedding, a good bedtime routine, etc.

    *Resveratrol (which is a polyphenol, by the way), famously found in red wine, does have anti-inflammatory properties. However, to get enough resveratrol to be of benefit would require drinking far more wine than will be good for your inflammation or, indeed, the rest of you. So if you’d like resveratrol benefits, consider taking it as a supplement. Superficially it doesn’t seem as much fun as drinking red wine, but we assure you that the results will be much more fun than the inflammation flare-up after drinking.

    About the Mediterranean Diet for this…

    There are many causes of chronic inflammation, but here are some studies done with some of the most common ones:

    *Type 1 diabetes is a congenital autoimmune disorder, as the pancreas goes to war with itself. Type 2 diabetes is different, being a) acquired and b) primarily about insulin resistance, and/but this is related to chronic inflammation regardless. It is also possible to have T1D and go on to develop insulin resistance, and that’s very bad, and/but beyond the scope of today’s newsletter, in which we are focusing on the inflammation aspects.

    Some specific foods to eat or avoid…

    Eat these:

    • Leafy greens
    • Cruciferous vegetables
    • Tomatoes
    • Fruits in general (berries in particular)
    • Healthy fats, e.g. olives and olive oil
    • Almonds and other nuts
    • Dark chocolate (choose high cocoa, low sugar)

    Avoid these:

    • Processed meats (absolute worst offenders are hot dogs, followed by sausages in general)
    • Red meats
    • Sugar (includes most fruit juices, but not most actual fruits—the difference with actual fruits is they still contain plenty of fiber, and in many cases, antioxidants/polyphenols that reduce inflammation)
    • Dairy products (unless fermented, in which case it seems to be at worst neutral, sometimes even a benefit, in moderation)
    • White flour (and white flour products, e.g. white bread, white pasta, etc)
    • Processed vegetable oils

    See also: 9 Best Drinks To Reduce Inflammation, Says Science

    Supplements?

    Some supplements that have been found to reduce inflammation include:

    (links are to studies showing their efficacy)

    Consider Intermittent Fasting

    Remember when we talked about the difference between acute and chronic inflammation? It’s fair to wonder “if I reduce my inflammatory response, will I be weakening my immune system?”, and the answer is: generally, no.

    Often, as with the above supplements and dietary considerations, reducing inflammation actually results in a better immune response when it’s actually needed! This is because your immune system works better when it hasn’t been working in overdrive constantly.

    Here’s another good example: intermittent fasting reduces the number of circulating monocytes (a way of measuring inflammation) in healthy humans—but doesn‘t compromise antimicrobial (e.g. against bacteria and viruses) immune response.

    See for yourself: Dietary Intake Regulates the Circulating Inflammatory Monocyte Pool ← the study is about the anti-inflammatory effects of fasting

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