Inflammation is a popular buzzword these days. But what causes it exactly? How can you know you have it, and if it’s something your body does naturally to help you heal, then what’s the big deal? We’ve all been there: It’s late, you’re tired, and you don’t feel like turning the lights on just to cross a room…then bam! Shin finds coffee table. The resulting egg-shaped lump is formed when blood flow increases to the area, bringing with it neutrophils and macrophages as part of the immune response. Symptoms of this acute inflammation are typical: redness, swelling, heat, and pain. The swelling that occurs as fluid collects in the area is also called “edema.” The symptoms last for a limited period of time—minutes to days—as the body heals itself. Acute inflammation vs. chronic inflammation When the body isn’t given enough time, or if the body is unable to resolve the immune response due to deficiency of certain nutrients, it can lead to chronic inflammation. This can also be caused by untreated infectious pathogens such as bacteria or viruses, as well as the adverse effects of long-term exposure to pollutants or chemicals, including smoking.1,2 Stress and obesity are also known factors that lead to chronic inflammation.3,4 Common symptoms of chronic inflammation include:
Another marker of inflammation is an elevated level of high-sensitivity C-reactive protein (hs-CRP) in the blood. C-reactive protein is produced in the liver when there is inflammation in the body. Increased CRP levels can lead to unwanted health conditions,9-11 but, while a raised hs-CRP level is a marker of inflammation in the body, by itself an hs-CRP test will not identify a complete outline of all the health risks due to the inflammation.12 What can we do? While acute inflammation is one way your body can heal itself, chronic inflammation should be avoided, as a prolonged inflammatory response can cause damage to healthy cells and tissue. Consider adopting a few simple ways to decrease inflammation. If you have been experiencing the symptoms described herein and are concerned you may have chronic inflammation, make an appointment with your healthcare practitioner. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. References:
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 Inflammation plays a key role in the immune system.1 This physiological process, the inflammatory response, is the body’s way of protecting itself from infection due to bacteria, viruses, fungi, and other foreign substances.2 Inflammation plays a key role in the body’s natural healing process.1,2 While inflammation is natural—it is necessary in many cases—not all inflammatory responses are created equal.2 Sometimes the body might be inflamed when there are no foreign invaders the immune system needs to fight.2 Far too often, refined sugar is partly responsible.1 So if you have a serious sweet tooth and experience symptoms like redness, joint or muscle stiffness, fatigue, and loss of appetite, you may have fallen victim to the sugar-inflammation connection.1 How does added sugar cause inflammation? Consistently eating high quantities of refined sugar can cause chronic, low-grade inflammation.1 This may lead to serious health issues like cardiovascular challenges, weight gain, or allergies.1,2 Specifically, added sugar promotes the following changes in the body:
While the government recommends that added sugar and solid fats combined account for no more than 5% to 15% of one’s total caloric intake, 13% of US adults’ total calories come from processed sugar.4 All of the above symptoms are linked to chronic, low-grade inflammation. That said, it’s worth noting that added sugar consumption alone is unlikely to cause severe inflammation; often, there are a number of factors at play.1 How can you support a healthier inflammation response? Lifestyle changes can address some of the symptoms mentioned above.1 Examples include: eliminating junk food from your diet, reducing your general stress levels, and so much more.1 Regardless, you will want to take stock of where you are at and make a conscious effort to improve your health.1 Read through the following list to see if there are areas where you can enhance your lifestyle:1,5
Returning to the topic of sugar, there’s no need to give up the sweet stuff entirely. You might consider substituting processed sweets with naturally sweetened alternatives in order to reduce your inflammatory symptoms.1 The next section explains how natural sugars like honey and maple syrup may decrease inflammation. Natural sugars and inflammation Chances are you’re familiar with refined sugar and how it differs from the natural alternatives. Where refined sugar is separated from its source, reconfigured, and then added as a sweetener, natural sugar occurs—you guessed it--naturally in foods.1 This means it is sourced directly from a whole plant source.1 Whole foods like fruit and dairy products feature varying amounts of fructose and lactose—yet they’re also full of fiber, protein, and nutrients, so the body is equipped to process them efficiently.1 Natural sugar is not associated with inflammation.1 It is absorbed more slowly by the body, which helps to minimize blood sugar spikes.1 What does this mean? The verdict is that consuming natural sugar, within moderation, is just fine from a health and wellness standpoint.1 Added sugar, alternatively, should only be eaten rarely and in limited quantities.1 Please contact your doctor if your inflammatory symptoms persist even after eliminating refined sugar from your diet. For more information on nutrition and general wellness topics, please visit the Metagenics blog. References
 Whether you're a runner, swimmer, or fitness enthusiast, you've likely felt it—that sudden, gripping muscle cramp that stops you in your tracks. One moment, you're in the zone; the next, you're wincing in pain, trying to shake it off. But it only tightens more. Sound familiar? Despite how common muscle cramps are, we still don’t fully understand why they happen. Factors like exercise, pregnancy, electrolyte imbalances, nerve compression, and reduced blood flow may all play a role.1,2 So, what actually helps? Let’s explore the latest research—where, surprisingly, some popular remedies may not be as effective as we once believed. Muscle Cramp and Soreness Remedies That May Not Deliver A Cochrane Review found that oral magnesium wasn’t likely to help with muscle cramps in older people, and the findings were inconsistent in pregnant women.3 A recent randomized, placebo-controlled trial in pregnant women found no difference in leg cramps with magnesium compared to placebo.4 Magnesium Supplements and Epsom Salt Baths: Epsom salt baths (magnesium sulfate) have long been a go-to for muscle relaxation. Even trendy “float” centers, filled with magnesium-rich water, claim to ease soreness and stress. A study found that a one-hour float helped reduce post-exercise pain in healthy men—but it’s unclear if magnesium was the reason. Other factors, like relaxation and sensory deprivation, could have played a role.⁵ A warm bath can help you relax, but there’s no strong evidence that adding Epsom salts makes a significant difference for muscle cramps. Cool-Downs and Stretching: Many believe after exercising intensely a period of low-to-moderate intensity will prevent muscle soreness and injuries, but this doesn’t appear to be true.6 A 2018 review found evidence on active cool-downs shows it doesn’t significantly reduce soreness, stiffness, or range of motion and may inhibit muscular glycogen resynthesis (energy storage).6 This same review found that static stretching before or after exercise didn’t reduce muscle soreness.6 What May Help with Muscle Cramps and Soreness Foam Rolling: This simple yet effective tool can be a game-changer for muscle soreness and cramps. Using a foam roller after exercise may help reduce soreness and even improve performance the next day.⁶ Physical therapists from Harvard recommend rolling each muscle group for 30 to 120 seconds to relieve soreness and potentially prevent cramps.⁷ Adding foam rolling to your recovery routine could be a quick and easy way to keep your muscles feeling their best. Tart Cherry and Pomegranate Juice Some research suggests that tart cherry and pomegranate juice may help reduce muscle soreness. In one small study, runners who drank 12 ounces of tart cherry juice twice a day for a week before a 16-mile run reported less pain.⁸ A research review found similar benefits from tart cherry juice, and one study even linked pomegranate juice to reduced soreness.⁹ However, not all studies agree. A recent trial comparing tart cherry, pomegranate, and placebo drinks in non-resistance-trained men found no significant difference in muscle soreness between the groups.¹⁰ While these juices may offer antioxidants and other benefits, their effectiveness for muscle recovery remains uncertain. Ginger Ginger may offer some relief, but the dose and duration matter. A small study found that taking 1.4 grams of powdered ginger daily for five days helped runners feel less sore by day three.¹¹ A review of multiple studies suggests that up to 4 grams of ginger after intense exercise may reduce soreness and speed up recovery.¹² However, lower doses (like 2 grams) in a single serving didn’t show the same benefits.¹² Curcumin (Turmeric Extract) Curcumin, the active compound in turmeric, has gained attention for its potential muscle recovery benefits. A research review found that doses ranging from 150 mg to 5,000 mg can help reduce post-exercise soreness.¹³ Interestingly, a single dose of 150–200 mg after exercise was effective, while smaller amounts (90 mg twice daily for a week before Muscle cramps and soreness can derail a good workout, but there are natural ways to ease discomfort. While tart cherry juice, ginger, and curcumin show some promise, the research is mixed. What works for one person may not work for another, so it’s worth experimenting with different remedies to find what helps you recover best. To further address minor pain, soreness, and discomfort, Metagenics™ offers expertly crafted supplements: References:
Michael Stanclift, ND Michael Stanclift, ND is a naturopathic doctor and senior medical writer at Metagenics. He graduated from Bastyr University’s school of naturopathic medicine and practiced in Edinburgh, Scotland, and Southern California. He enjoys educating other healthcare providers and impacting the lives of their many patients. When he’s not working, he spends his hours with his wife and two children. |
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