Natural Ways to Reduce Cytokines

Cytokines are a diverse group of small proteins that are secreted by cells for the purpose of intercellular signaling and communication. Specific cytokines have autocrine, paracrine, and/or endocrine activity and, through receptor binding, can elicit a variety of responses, depending upon the cytokine and the target cell. Among the many functions of cytokines are the control of cell proliferation and differentiation and the regulation of angiogenesis and immune and inflammatory responses.



Some types of cytokines trigger your body’s inflammatory response. Chronic inflammation, in turn, can be an underlying factor in conditions including diabetes, cardiovascular disease, immune disorders, and cancer. Eating a healthy, largely plant-based diet and making other positive lifestyle changes may decrease these “bad” cytokines and improve your overall health (Ref).

Eat a diet rich in fruits, vegetables, whole grains, and nuts. 

Studies indicate that diet or specific dietary components can reduce the risk for cancer, cardiovascular disease and diabetes. An underlying cause of these diseases is chronic inflammation. Dietary components that are beneficial against disease seem to have multiple mechanisms of action and many also have a common mechanism of reducing inflammation. Thus, a plant based diet can contain many components that reduce inflammation and can reduce the risk for developing all three of these chronic diseases.

All plant-based foods contain polyphenols, a class of compounds that reduces the production of pro-inflammatory cytokines. In short, then, eating a diet that is primarily plant-based can reduce chronic inflammation and your chances of developing numerous diseases.[Ref]

• You don’t necessarily have to give up animal-based foods, but you should focus on lean proteins like fish and poultry and limit your intake of red meat and full-fat dairy products.
• Eating a wide range of plant-based foods every day gives you access to more of the many different types of polyphenols. This seems to be superior to focusing on consuming one specific type of polyphenol when it comes to reducing chronic inflammation.

Increase your Omega-3 intake and reduce your Omega-6 intake.

Maintaining a diet high in omega-3 fatty acids (naturally available in foods like fish oil and flaxseed oil) and low in certain omega-6 fatty acids found in foods like red meat and dairy products may help lower inflammation and guard against diseases like breast cancer, rheumatoid arthritis, heart disease, and asthma, according to a research review published in 2002. Omega-3 fatty acids have been shown to reduce the production of pro-inflammatory cytokines. Omega-6 fatty acids such as linoleic acid, on the other hand, have the opposite effect and should be largely avoided.

• Cold-water fish like salmon and albacore tuna are great sources of Omega-3. So are eggs, beans, flax, and canola oil, among other foods.
• You might also consider Omega-3 dietary supplements, but you should always consult your doctor first before starting on any type of supplement.

Eat fruits and vegetables with a red or pink color.

The polyphenol lycopene gives fruits and veggies their red or pink color, so picking out plant-based foods in this color range is an easy way to reduce cytokines (Ref).

• Tomatoes are a great source of lycopene.
• Also try watermelon, pink grapefruit, red berries, and pomegranate.

Seek out dark green and deep yellow fruits and veggies.

The class of polyphenols called retinoids produces a green or yellow color in fruits and veggies. So, once again, you can eat by color and know you are getting anti-inflammatory benefits (Ref).

• Look for dark, leafy greens, squashes, and other green and yellow plant-based foods.
• Remember to pick from a range of colors to get a wider array of polyphenols. 

Load up on cruciferous veggies, onions, and garlic. 

These types of vegetables contain sulfur compounds that also fall into the polyphenols category. So, find ways to add them to your salads, sauces, and dressings, or as side dishes (Ref).

• Cruciferous veggies include broccoli, cauliflower, cabbage, and brussels sprouts, among others.
• Leeks and green onions also contain these beneficial sulfur compounds.

Enjoy green tea, red wine, and dark chocolate.

Green tea contains the category of polyphenols known as flavonoids, which makes it a great hot beverage choice. Red wine contains the polyphenol resveratrol, so having a glass per day may offer anti-inflammatory benefits (Ref).

Moderate consumption of dark chocolate—1 oz (28 g) servings 3-4 times per week—might also provide you with the health benefits of polyphenols (Ref).

Curcumin, Ginger and Magnesium

These are compounds that have shown evidence of potential cytokine-reduction properties. Curcumin is abundant in turmeric, the spice found in curry dishes and other foods.

In an animal study published in 2007, for instance, scientists discovered that curcumin (a compound found in the curry spice turmeric) can overpower pro-inflammatory proteins called cytokines. And in in-vitro research published in 2005, investigators found ginger may reduce inflammation more effectively than nonsteroidal anti-inflammatory drugs (such as aspirin).

Magnesium sulfate is given to many pregnant women to treat preterm labor and hypertension in pregnancy and was also shown to prevent cerebral palsy; however little is known about how it works. Researchers at Case Western Reserve University School of Medicine recently discovered the mechanism by which magnesium reduces the production of cytokines. Cytokines are molecules responsible for regulating inflammation; they play a key role conditions, such as diabetes, obesity, atherosclerosis, asthma, and alcoholic liver disease and cirrhosis. Although the study related to pregnancy, inflammation is the culprit of many conditions and learning more about individual's magnesium levels may help a much broader patient population.

In a study published in The Journal of Immunology, the laboratories of Helene Bernstein, MD, PhD, and Andrea Romani, MD, PhD, reported that magnesium decreases inflammation by reducing the activity of cells' primary protein, Nuclear Factor Kappa Beta (NF-kB), and the subsequent production of cytokines. This new insight offers a promising new immunotherapeutic strategy by which a simple nutrient, known to be safe based on its extensive usage in obstetric settings, can decrease inflammation in diseases other than pregnancy, including in other sepsis, respiratory distress syndrome, asthma, atherosclerosis, diabetes and cancer. The cost of all of these diseases in the United States exceeds $200 billion annually.

Magnesium can be found in spinach, almonds, black beans, and tofu, among other plant-based foods.

If you are considering taking curcumin, ginger or magnesium supplements, talk to your doctor first.

Get at least 20 minutes of moderate exercise every day.

The current general health guidance is that the average adult should get 150 minutes of moderate-activity exercise per week. However, within this 150-total, you should aim for exercise sessions that are at least 20 minutes long in order to receive anti-inflammatory benefits (Ref).

• Evidence indicates that a 20-minute session of moderate exercise is sufficient to start reducing “bad” cytokine levels.
• An exercise is considered “moderate” if you can still talk, but it is difficult to carry on a full conversation due to your heavier breathing.

In a retrospective cohort study that included patients between 18 and 70 years old, diagnosed with COVID-19 and hospitalized, reported that those with active lifestyle has lower risk if hospitalised as compared to those with sedentary lifestyle (Infectious Diseases and Therapy, 2021).

Stop smoking and manage your alcohol intake.

Smoking increases chronic inflammation levels, among its many other negative health impacts. The same is true for excessive alcohol consumption.

Reduce your stress levels through mind/body practices.

If you are under constant stress, your body will produce more cytokines and therefore increase your chronic inflammation. This, in turn, can make you more susceptible to diabetes, heart disease, and cancer.

Try mind/body practices like yoga, meditation, deep breathing, and visualization to reduce your stress levels.

People who regularly practice yoga may have reduced levels of interleukin-6 (a marker of inflammation), according to a 2010 study of 50 women. Analyzing blood samples from the participants, researchers observed that those who practiced yoga had 41% lower levels of interleukin-6 than those who didn't practice yoga.

You may also find it beneficial to work with a licensed therapist in order to develop strategies to reduce your stress.

Other Methods

Aside from the above methods, there are other ways that may help improve immune response.

• Avoid sugar, red meat and processed foods.
• Drink enough water to keep your body hydrated.
• Avoid crowded areas.