We look at inflammation in a bad light, but it’s actually your body’s built-in defence system triggered by your immune system. It kicks in when you cut your finger, catch a cold, or get exposed to toxins.
Minor inflammation indicates that healing is occurring in that body part. But inflammation can also backfire when it occurs without apparent injury or infection. Chronic inflammation can quietly harm your body, leading to fatigue, joint stiffness, gut issues and even severe conditions like heart disease, diabetes, and arthritis.
If you’re looking for natural tips on how to reduce inflammation in the body and manage the health issues mentioned above, this quick read is for you! Let’s dive in.
What Causes Chronic Inflammation?
Autoimmune conditions such as lupus, celiac disease and certain infections like hepatitis are linked with chronic inflammation. However, when you’re perfectly fine, without any injury or disease, the culprits of chronic inflammation are usually hidden in our diet and lifestyle.
So, before exploring how to treat inflammation in the body, let’s see what causes it in the first place:
- Diets that are loaded with sugar, processed foods, and unhealthy fats
- Sedentary lifestyle, prolonged desk work, and lack of exercise
- Long-term stress or poor sleep patterns
- Smoking or excessive alcohol use
Understanding these factors makes it easier to take control and reduce inflammation in body systems over time.
How to Reduce Inflammation in the Body Naturally
The simple solution to “how do you reduce inflammation in the body?”, is also coded in your diet and lifestyle. Here are some of the proven strategies backed by science that can help lower your inflammation:
1. Consume Foods that Lower Inflammation
Food plays the most significant role in healing. While there is no single food to treat inflammation, experts believe that the following food groups can help tremendously:
- Omega-3-rich fish such as salmon and sardines
- Leafy greens like spinach, kale, and broccoli
- Colourful fruits like blueberries, oranges, and cherries
- Healthy fats from olive oil, nuts, and seeds
- Spices like turmeric and ginger
Carb-rich, calorie-dense foods with little nutritional value can lead to increased inflammation in the body, according to the NCBI. Limit your intake of sugary drinks, fried foods, and refined carbohydrates to reduce inflammatory markers in your body.
2. Do Physical Activities
Now, you don’t necessarily need to go to the gym to burn calories. You can also lower your levels of inflammation with light aerobic activities, which improve circulation and reduce stress hormones. Try these:
- 30 minutes of brisk walking daily
- Do yoga or pilates for flexibility and stress reduction
- Do strength training to improve muscle health and support
Remember to focus on consistency over intensity. Start with small fitness targets and elevate them as you get used to the simple routine, especially if you’re a beginner.
3. Take Sufficient Rest
Staying awake until late at night, paired with a growing habit of binge eating snacks, is one of the most common factors causing inflammation and slow healing in young people today. If possible, avoid missing nighttime sleep. To feel more well-rested and beat inflammation, you can
- 7–9 hours of quality sleep each night
- Limiting screens before bed
- Creating a relaxing environment.
4. Combat Stress
Stress is one of the biggest silent triggers of inflammation. Chronic stress keeps cortisol levels high, straining your body. To reduce the inflammation caused by stress, try these simple strategies:
- Do meditation or deep breathing
- Journal your thoughts or invest time in creative hobbies
- Spend more time in nature and natural light
- Talk with supportive friends or family
Sometimes lifestyle changes alone aren’t enough. If you notice ongoing pain, swelling, fatigue, or digestive problems, it may be time to consult a doctor. They can identify the root cause and suggest treatments or medications to control inflammation safely.
To Sum Up
So, here’s how to treat inflammation in the body: start with simple but effective changes in your diet and lifestyle. Eliminate processed foods from your diet and opt for fresh, unprocessed options like fish, nuts, seeds, and leafy greens. Include exercising in your routine, sleep well, and manage stress to support your body’s healing process. Whether you’re trying to manage symptoms now or prevent long-term illness, these lifestyle strategies show you how to reduce inflammation in the body naturally and effectively.
