Prostaglandins are hormone-like compounds that are part of the self-defense molecules, eicosanoids. These compounds play a role in various body functions, including contraction and relaxation of smooth muscles, narrowing and widening of blood vessels (to control blood pressure), and regulating inflammation in the body. Prostaglandins are produced by chemical reactions at the sites where they are needed. This location is usually the site of an injury or infection. Prostaglandins are released generally will cause pain, inflammation, and fever. Although an important mechanism in the body's recovery, chronic production of prostaglandins in the long term can cause unnecessary inflammation. While there are medications you can use to lower prostaglandin levels (such as aspirin, NSAIDs), you can also try to lower them naturally by changing your diet and eating certain foods.
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Method 1 of 3: Choosing Foods to Lower Prostaglandin Levels
Step 1. Eat foods rich in omega-3 fatty acids
Based on several studies, omega-3 fatty acids have anti-inflammatory, antithrombogenic, and antiarrhythmic properties. Fish oil has also been known to decrease the production and effects of certain types of prostaglandins.
- Omega-3 fatty acids will compete with omega-6 fatty acids in binding to the same side of the COX 1 enzyme. This enzyme will convert omega-6 fatty acids into prostaglandins. The more omega-3 fatty acids that block the COX 1 enzyme, the less omega-6 fatty acids will be converted into prostaglandins.
- Foods rich in omega-3 fatty acids include: sardines, salmon, soybeans, flax seeds, walnuts, tofu, and mackerel. The recommended dose of fatty acids is between 0.3-0.5 grams daily.
Step 2. Eat foods rich in vitamin E
A group of compounds known as vitamin E are known to have antioxidant-like properties. This vitamin is also known to have anti-inflammatory properties because it can suppress or inhibit the synthesis of prostaglandins and reduce their levels.
Foods rich in vitamin E include: sunflower seed and oil, safflower oil, hazelnuts, peanut and peanut butter, spinach, broccoli, and wheat germ oil
Step 3. Only eat 100% whole grain products
Research shows that whole grain foods have a variety of health benefits, including an increase in anti-inflammatory processes in the body. This means, whole grains can indirectly lower your prostaglandin levels.
- Whole-grain products include: barley, quinoa, oatmeal, whole-grain flour, brown rice, and 100% whole-grain pasta or bread.
- Milled cereals are overly processed and lose many of their nutrients. Ground cereals to reduce or avoid include: white bread, white pasta, white rice, and a variety of cereals.
Step 4. Eat the mangosteen fruit
Mangosteen is a tropical fruit originating from Thailand with fragrant and white flesh. The benefits of this fruit have been used for health for many years in Thailand, and recently in research it is known that it can inhibit the production or synthesis of prostaglandins in the body.
You can eat fresh mangosteen directly as a snack or a healthy dessert. You can also mix this fruit into salads or make it into jam
Step 5. Include pomegranate in your diet
This delicious dark red fruit is filled with small edible seeds. Various health benefits are associated with pomegranate due to its high content of phytochemical compounds. According to research, pomegranate can help lower levels of prostaglandins by inhibiting their production and synthesis.
- You can enjoy pomegranate seeds directly, add them to desserts, or mix them into dishes such as salads or savory sauces.
- If you don't like eating whole grains, try drinking pure pomegranate juice. Don't buy mixed fruit juices, bottled drinks, or fruit juice concentrates.
Step 6. Increase your intake of pineapples
This bright yellow fruit contains the enzyme bromelain which has been known to reduce prostaglandin levels by inhibiting their production and synthesis. Pineapple is the only food source of the enzyme bromelain.
Tasty ways to eat pineapple include it as a snack, adding it to a fruit salad, or as a complement to yogurt or cottage cheese
Step 7. Increase your intake of tomatoes
This easily available vegetable is rich in a carotenoid compound called lycopene. Lycopene is an antioxidant known to prevent prostate cancer, cardiovascular disease, and reduce inflammation. Lycopene is thought to reduce inflammation by influencing several chemical mediators in the body that are responsible for the production of prostaglandins and other inflammatory mediator compounds.
- Cook the tomatoes or use a tomato product that has been cooked or processed hot (such as canned tomatoes or tomato paste). The process of cooking and heating tomatoes will change the type of lycopene into a form that is more easily absorbed by the body.
- You can enjoy boiled tomatoes, or use tomato sauce as a complement to pasta or vegetables. Add canned tomatoes to soups, stews, and sauces.
- Raw tomatoes can be added to salads or enjoyed with a little olive oil and salt.
Step 8. Increase your intake of garlic and onions
Both types of onions contain allicin, an active ingredient that acts like an anti-inflammatory drug and inhibits the production of prostaglandins. In addition, this food has also been known to have antimicrobial, antitumor, antithrombotic, and antiarrhythmic properties.
Increase the amount of garlic and onions in your cooking. The combination of the two is a delicious base for a variety of dishes, including soups, stews, stir-fry sauces, and dishes made with casserole or slow cookers
Step 9. Add spices and herbs to the dish
Many spices and herbs are known to have a variety of health benefits, including anti-inflammatory. Using a variety of dried and fresh herbs and spices can help you get their anti-inflammatory properties from food.
- Use turmeric in cooking. Turmeric is a bright yellow/orange root that is commonly used as an ingredient in curry powder. Turmeric contains curcumin which is known to inhibit the production of prostaglandins. In addition, turmeric is also known to help reduce pain and inflammation due to osteoarthritis.
- You can buy fresh or dried turmeric in powder form. Try adding turmeric powder to beaten eggs, grilled vegetables, rice, salad or salad dressing, and even blending it into smoothies.
- Turmeric is also widely used traditionally to make tea. Boil fresh turmeric in boiling water for 5 minutes. Strain, then drink 3 to 4 times a day.
- Add ginger to your diet. Research shows that ginger has anti-ulcer, anti-inflammatory, and antioxidant properties.
- Add fresh ginger to sauces, marinades, stir-fries, or curries. You can also brew fresh ginger in hot water to make ginger tea.
- Dried ginger can be used as a condiment, flavoring baked cakes, and sauces.
Step 10. Enjoy green tea to get polyphenol intake
Based on research, green tea can reduce levels of prostaglandins in the body. The polyphenols in green tea are believed to have antioxidant properties that can help protect cells from free radical damage.
- To make green tea, pour 1 teaspoon of green tea leaves into 240 ml of hot water. Do not mix green tea with boiling water because the nutritious compounds contained will break down at high temperatures.
- Add honey to green tea. Based on research, honey can help lower plasma prostaglandin levels.
Step 11. Create a meal schedule to monitor your progress
A meal schedule can really help you add certain foods to your diet. This schedule can help you determine when to include a variety of anti-inflammatory foods in a day or week.
- Start by adding a variety of foods little by little each week. You may find it easier to stick to this diet than to force yourself to eat large amounts of new foods all at once.
- In addition, try to choose foods / drinks that can be added to the menu every day. For example, drink a glass of green tea every morning as a first step.
- Remember, you don't have to add anti-inflammatory foods to your diet every day. Choose a variety of foods to add to the menu during the week.
Method 2 of 3: Avoiding Inflammatory Foods
Step 1. Limit your intake of unhealthy saturated fats
Saturated fat is used to synthesize prostaglandins in the body.
Foods that contain saturated fat include: processed meats (such as sausages, hot dogs, or bacon), fried foods, fast food, and whole milk dairy products (such as cheese or butter)
Step 2. Limit your intake of alcoholic beverages
Stop or limit your alcohol intake. High levels of alcohol have been known to increase the production of prostaglandins.
Women should limit their alcohol intake to 1 drink or less per day, and men should limit their alcohol intake to 2 drinks or less per day
Step 3. Limit added sugar
Some research suggests that added sugar can trigger the release of certain chemicals that trigger inflammation. Limiting your intake of foods like these, especially if you eat them regularly, can reduce inflammation.
Foods to limit include: sweets such as candy, pastries, sugary drinks, and desserts which generally contain added sugar
Step 4. Reduce intake of omega-6 fatty acids
This type of fat is the main source of prostaglandin production. Thus, reducing the intake of this type of fat can help decrease the production of prostaglandins.
Omega-6 fats are found in foods such as: corn oil, safflower oil, mayonnaise, salad dressing, soybean oil, peanut oil, and vegetable oil
Method 3 of 3: Seeking Medical Help
Step 1. See your doctor before you start trying to lower your prostaglandin levels
The body needs prostaglandins to stay healthy. Prostaglandins can help the body recover after an injury, regulate the menstrual cycle and ovulation, and ensure the health of the muscles around the lungs and digestive tract, and much more. So don't try to lower your prostaglandin levels before making sure they're too high first. See a doctor for a definite diagnosis before starting to change anything.
Your doctor may order you to have a blood test to check your prostaglandin levels. This test should not be painful, although it may be uncomfortable
Step 2. Check with your doctor before changing your diet or using herbs
While changing your diet or using herbs is generally safe, it can sometimes be dangerous. Certain foods and supplements can interact with the medications you are taking or make certain diseases worse. So, consult your doctor first to make sure both are safe for you.
- Tell your doctor about the foods you are increasing and stop taking them. Similarly, tell them about the supplements you want to take and tell them any medications and other supplements you are already taking.
- This is especially important if you are undergoing treatment for certain diseases.
Step 3. Work with your doctor to treat the underlying disease
High prostaglandin levels are often caused by an illness such as an injury or osteoarthritis. If you do, you may have to treat the disease first to lower your prostaglandin levels. Visit your doctor to develop a treatment plan that can help you recover from your illness.
- If natural treatments are important to you, try telling your doctor that you want to heal naturally. Keep in mind that your doctor may still recommend medical treatment if that is the best option.
- Some diseases can get worse over time. So, it's a good idea for your doctor to monitor your progress.
Step 4. Discuss the use of anti-inflammatory drugs if adjusting your diet doesn't help
Depending on the cause of the high prostaglandin levels, taking an anti-inflammatory may be able to help you. Your doctor can help you decide if this medication is right for you, and how much you should take. Talk about the possibility of taking anti-inflammatory drugs if changing your diet doesn't help you feel better.
For example, your doctor may recommend that you take an over-the-counter non-steroidal anti-inflammatory drug such as ibuprofen (Advil, Motrin) or naproxen (Aleve) if you have severe pain from an injury or arthritis. These medications will reduce inflammation in your body
Tips
- Always consult your doctor before changing your diet to make sure it's safe for you.
- Choose healthier cooking methods such as steaming or grilling, rather than frying your food. Cook with olive oil or other healthy vegetable oil instead of butter or lard.
- Research different types of anti-inflammatory foods, then slowly incorporate them into your diet.
- If there are anti-inflammatory foods that you like, try increasing the amount of intake or frequency.
