Micronutrients & recovery
Omega-3 polyunsaturated fatty acids (PUFAs), specifically EPA and DHA, attenuate inflammatory responses to stressors and endotoxin challenges by inhibiting NF-kappaB activation and reducing proinflammatory cytokine production (TNF-alpha, IL-6).
Increase intake of omega-3 fatty acids (EPA and DHA) from fish, fish oil, walnuts, or supplements. These nutrients help reduce inflammation by inhibiting NF-kappaB activation and lowering proinflammatory cytokines, particularly in response to stress or unhealthy meals.
Omega-3 fatty acid intake can boost tone, dampen nuclear factor-(cid:1)B activation and responses to endotoxin, and modulate the magnitude of mood and vagal inflammatory responses to stressors... EPA can also decrease LPS-induced TNF-(cid:2) messenger ribonucleic acid in vitro, with the modulation of TNF-(cid:2) expression occurring at the transcriptional level
Why this rating
Supported by mechanistic studies, endotoxin challenges, and observational data showing inverse relationships between fish consumption and depression/inflammation.
Source
Stress, Food, and Inflammation: Psychoneuroimmunology and Nutrition at the Cutting Edge
Janice K. Kiecolt‐Glaser · Psychosomatic Medicine · 2010
DOI 10.1097/psy.0b013e3181dbf489
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