Prostaglandins are hormone-like substances and are part of a group of molecules that have the task of defending the body, called eicosanoids. Prostaglandins perform a number of functions within the body, including: contracting and relaxing smooth muscle, blood vessels (to control blood pressure), and managing inflammation. These substances are formed by chemical reaction where they are needed in the body, usually where an injury or infection has occurred. When released, they cause pain, inflammation and fever. When it comes to inflammation, prostaglandins are known to both promote and reduce inflammation in the body. Although this is a fundamental mechanism for healing, when prostaglandin production is chronic or prolonged it can cause an unnecessary inflammatory state. There are drugs that can lower the level (such as aspirin), but you can also try to reduce them naturally by making changes in your diet and eating specific foods.
Steps
Method 1 of 3: Choose Foods to Reduce Prostaglandin Levels
Step 1. Eat foods rich in omega 3 fatty acids
Several researches have found that these elements have anti-inflammatory, antithrombotic and antiarrhythmic effects. Fish oil has also been found to reduce the production and effectiveness of several prostaglandins.
- Omega 3 fatty acids compete with omega 6 for the same binding site called the COX 1 enzyme, which converts omega 6 to prostaglandins. By taking in more omega 3, you can block the COX 1 enzyme, thus reducing the amount of omega 6 that convert into prostaglandins.
- Foods that are rich in omega 3 include: sardines, salmon, soybeans, flax seeds, walnuts, tofu and mackerel. The recommended dose is between 0.3 and 0.5 g per day.
Step 2. Get plenty of vitamin E
This element has excellent antioxidant properties, as well as being known for its anti-inflammatory effects, as it is able to suppress or inhibit the synthesis of prostaglandins, thus lowering their concentration.
Foods rich in vitamin E are: sunflower seeds and oil, almonds, safflower oil, hazelnuts, peanuts and peanut butter, spinach, broccoli and wheat germ oil
Step 3. Eat only 100% whole grains
Studies have found that they offer many health benefits, including an improvement in the body's anti-inflammatory process; this means that whole grains are indirectly capable of lowering prostaglandin levels.
- Some good options are: barley, quinoa, oatmeal, wheat flour, rice, pasta and wholemeal bread.
- Refined grains are over-processed industrially and have lost many of their nutrients. You should avoid or at least cut down on the following foods: white breads, pasta, rice, and lots of breakfast cereals.
Step 4. Eat the mangosteen
It is a tropical fruit, originally from Thailand, which has a fragrant and sweet white pulp. It has been used in Thailand for years for therapeutic purposes and some recent studies have found that it can inhibit the production or synthesis of prostaglandins.
You can eat it raw as a snack or as a healthy dessert. You can also add it to salads or make a jam
Step 5. Supplement your diet with pomegranate
It is a tasty fruit with a ruby red color, rich in small sweet and edible seeds. It has an infinite number of health benefits, thanks to the high concentration of phytochemicals. Studies have shown that it helps lower prostaglandin levels by inhibiting their production and synthesis.
- You can eat the seeds raw, make a dessert or add it to your savory dishes, such as salads or sauces.
- If you don't particularly like eating seeds, you can drink 100% pure pomegranate juice. Do not buy mixed juices, cocktails or concentrates.
Step 6. Eat more pineapple
This bright yellow fruit contains an enzyme, called bromelain, which can be useful for your purpose, as it inhibits the production and synthesis of prostaglandins. Pineapple is the only available food source of bromelain.
Eat the fruit plain as a snack, add it to fruit salads or over a cup of yogurt or cottage cheese, to take bromelain in a pleasant way
Step 7. Eat more tomatoes
They contain a large amount of a carotenoid called lycopene. It is an antioxidant known to prevent prostate cancer, cardiovascular disease and to reduce inflammation. It is believed to be able to lower inflammation by acting on the body's chemical mediators, which are essentially responsible for the production of prostaglandins and some inflammatory agents.
- Cook the tomatoes or use cooked or heat-processed tomato-based ingredients (such as sauce or canned tomatoes). Cooking and heat transform lycopene into a form that is more easily absorbed by the body.
- You can eat stewed tomatoes, add sauce to pasta and vegetables, or enrich soups, stews and sauces with canned tomatoes.
- When raw they can be incorporated into salads or eaten plain with a drizzle of oil and a pinch of salt.
Step 8. Increase your consumption of garlic and onions
Both of these plants contain allicin, an active compound that acts as an anti-inflammatory drug by blocking the production of prostaglandins. These substances have also been found to have healing properties against bacteria, tumors, blood clots and arthritis.
Increase your intake by adding them to the dishes you cook. Their combination is an excellent base for dishes such as soups, stews, sauces, as well as braised meats, timbales or simmered preparations
Step 9. Cook with herbs and spices
Many of these ingredients offer a wide range of health benefits, including anti-inflammatory properties. There is a wide choice of herbs and spices, dried or fresh, that you can add to your dishes to enjoy these benefits.
- Use turmeric in cooking. It is a bright yellow / orange root and is best known as an ingredient in curry powder. Its main chemical compound is curcumin, which has been shown to be effective against the production of prostaglandins. Another property of it is to help reduce the pain and inflammation associated with osteoarthritis.
- You can buy it in raw root form or dried and ground as a powdered spice. Try adding it to scrambled eggs, roasted vegetables, mixing it into rice dishes, salads, dressings, or even mixing it into smoothies.
- Turmeric tea is present in many cultures. Simmer the root in boiling water for five minutes; filter the liquid and drink it three or four times a day.
- Enrich your diet with ginger. Some studies have found that it protects against ulcers, is anti-inflammatory and antioxidant.
- Add it fresh to sauces, marinades, stir-fried preparations or curry dishes. You can also steep the root in boiling water to make a homemade herbal tea.
- Dried ginger can also be used in spice mixes to flavor meats, as an ingredient in baked goods and sauces.
Step 10. Sip green tea
According to some studies, this drink can reduce prostaglandin levels. In fact, it is believed that the polyphenols contained in it have antioxidant properties capable of reducing cell damage resulting from free radicals.
- To make the drink, put one teaspoon of green tea leaves in 250ml of hot water. Do not mix tea with boiling water, as high temperatures destroy its chemical components.
- Add some honey. This valuable nutrient appears to help reduce the plasma concentration of prostaglandins.
Method 2 of 3: Include Anti-Inflammatory Foods in Your Diet
Step 1. Contact your doctor
Talk to your doctor before making any dietary changes or taking supplements. This is even more important if you are trying to cure or manage any current health problem.
- You should especially inform him about the foods you are considering adding or removing from your diet, why you want to change your diet and how you plan to benefit from them.
- You also need to check out the correct dosages that are safe and healthy for you.
- While many foods and supplements have been shown to have great health benefits, they can sometimes interact negatively with the medications you are taking or with some medical conditions you may be suffering from.
Step 2. Make a meal plan
It can be useful when trying to add certain foods to your diet, as it allows you to understand where you can put different anti-inflammatory foods throughout the day or week.
- To start, you should slowly add different foods each week. Going step by step can make it easier to respect the change than to force yourself to eat large amounts of new foods all at once.
- Also try to choose foods that you can eat every day. For example, it can be easy to put in a cup of hot green tea every morning first thing when you get up.
- Remember that you don't have to eat all anti-inflammatory foods every day. Choose a variety of products that can be distributed throughout the week.
Step 3. Prepare new recipes and dishes
Some anti-inflammatory ingredients, such as ginger, garlic, onion, are easier to incorporate into your preparations. You could eat them raw, but they are not as tasty as when you use them as ingredients in your dishes.
- Many different cultures regularly use foods and spices with anti-inflammatory properties. Indian cuisine, for example, is known for its extensive use of turmeric, while Italian cuisine adds a lot of garlic to various dishes.
- Search online for different recipes or get a cookbook that describes dishes to be made with anti-inflammatory foods.
Method 3 of 3: Avoid Foods That Promote Inflammation
Step 1. Limit your consumption of unhealthy saturated fats
These facilitate the synthesis of prostaglandins in the body.
Foods that contain saturated fat are: cold cuts (such as sausages, hot dogs, or bacon), fried foods, fast food foods, and whole dairy products (such as cheese and butter)
Step 2. Reduce your alcohol consumption
Stop drinking alcohol or reduce the amount, as large amounts of these drinks have been shown to increase prostaglandin production.
Women should have one drink or less per day, while men should have a maximum of two, but even less
Step 3. Limit the amount of added sugar
These substances stimulate the release of certain chemicals that promote inflammation. Try to reduce the portions to a minimum, especially if you tend to eat them regularly, in order to decrease their inflammatory action.
Here's what you should give up: sweets, pastries, sugary drinks and desserts, all of which are particularly high in added sugar
Step 4. Reduce the amount of omega 6 in your meals
These are essential fatty acids for the production of prostaglandins; by lowering your consumption, you therefore contribute to achieving your goal.
Omega 6 fats are found in foods such as: mayonnaise, ready-made salad dressings, corn, safflower, soy, peanut and seed oils
Advice
- Always consult your doctor before making any dietary changes to make sure it is safe for you.
- Choose healthy food preparation techniques, such as steaming and grilling, rather than frying. Cook with olive oil or other healthy vegetable oils and avoid butter or lard.
- Search for different foods with anti-inflammatory properties. Gradually incorporate them into your diet.
- If there are foods that are useful for your purpose that you particularly like, increase your consumption or the frequency with which you eat them.
