This Popular Fish Can Fight Painful Inflammation (But Might Not Replace Your Bottle Of Ibuprofen)

When you get injured or infected with a virus, your body responds by sending immune cells to heal the injury or fight the infection. This type of inflammation might last for a few days or hours. Sometimes this inflammatory response becomes chronic and causes some diseases, such as cancer. Sugary and processed carbs, fried foods, alcohol, and overcooked meats can aggravate inflammation. On the other hand, foods on the Mediterranean diet, such as tomatoes, olive oil, berries, almonds, and leafy greens, all reduce painful inflammation and protect your body against chronic disease.

You can also fight inflammation by eating fatty fish such as salmon, trout, and sardines. These types of fish are high in unsaturated fat and omega-3 fatty acids. A 6-ounce salmon filet has 3.7 grams of omega-3s, which is more than twice the daily recommended amount. Dr. Scott Noorda, DO, IFMCP, Longevity Physician at Resolve Medical, says that omega-3s block chemicals that promote inflammation.

"[Omega-3s] do this by affecting a protein complex called NF-κB, which controls the production of these inflammatory chemicals and helps keep cells healthy," Noorda said in an exclusive interview with Health Digest. Omega-3s have other health-promoting benefits, including reducing some of your pain.

A hard workout or a long day of driving can result in serious body aches. Typically, you might reach for your bottle of ibuprofen, but Dr. Scott Noorda says omega-3s in fatty fish could also help. "Omega-3s can potentially reduce the frequency and severity of headaches (including migraines) by decreasing inflammation and improving blood flow," he said.

People with arthritis might turn to topical creams, steroid injections, or acupuncture as alternatives to ibuprofen or other pills. Noorda said omega-3s can help relieve pain in the joints as well. "The anti-inflammatory effects can decrease the production of inflammatory mediators in the joints, thereby reducing pain and swelling," he said. "This depends on the cause of the inflammation (e.g., acute injury vs. chronic arthritis)." 

According to a 2022 narrative review in Nutrients, adding more foods like fatty fish that are rich in omega-3 might be able to slow the progression of osteoarthritis. Moreover, further research can provide more clarity on the use of omega-3 to treat osteoarthritis pain.

Dr. Scott Noorda says he's passionate about brain health, so his favorite benefit of omega-3 fatty acids is their effect on cognitive and mental health. "Inflammation is actually the primary contributor to one of the 6 subtypes of Alzheimer's disease," he said. "Adequate intake of omega-3s supports cognitive function and reduces the risk of neurodegenerative diseases like Alzheimer's. Omega-3s can also improve mental health and mood disorders like depression and anxiety." Pregnant women should also turn to fatty fish to help their babies' brains develop.

Omega-3 fatty acids also change the inflammatory process on a cellular level, says Noorda. "The inflammatory process happens because something triggers the release of arachidonic acid, which then promotes the whole inflammatory process," he said. Omega-3s decrease arachidonic acid and increase anti-inflammatory messengers called resolvins.

If you want to improve the health of your skin, turn to foods rich in omega-3s, Noorda said. "Omega-3s can help with acne, dry skin, and sun damage." You can also keep your eyes healthy as you age by reducing your risk of macular degeneration. Omega-3s help your heart by lowering your triglycerides, preventing plaques from forming in your arteries, and promoting nitric oxide production to lower your blood pressure.