Fight Off Inflammation with These Time-Tested Remedies

Chronic, excessive inflammation is linked to numerous health conditions like heart disease, diabetes, arthritis, and even depression. The good news is that making certain lifestyle changes can help lower problematic inflammation.

I’m a Registered Dietitian, and these are science-backed tips for reducing inflammation through nutrition and other lifestyle factors.

What is Inflammation?

Inflammation, while often considered negative, is an essential immune response part of our body’s healing process.

This type of inflammation is called acute inflammation and presents as pain, warm skin, redness, swelling, and sometimes loss of function. These symptoms can occur with injury or infection and eventually go away with healing.

There is a second type of inflammation, known as chronic inflammation. This occurs when the inflammatory response is kept in the body longer than needed, even if there is no acute injury or infection. Chronic inflammation is associated with an increased risk of heart disease, arthritis, and certain cancers.

How Does Chronic Inflammation Affect the Body?

Chronic inflammation is a constant state of inflammation in the body. When this happens, your immune system releases inflammatory substances to fight off invaders, and when it occurs frequently enough, the response goes into overdrive.

Chronic inflammation can increase the risk of chronic disease and damage healthy cells and tissues, which, over time, can lead to tissue breakdown and changes in DNA.

Various conditions and symptoms are associated with it, but diagnosis can be difficult. A blood test for C-reactive protein (CRP) can help provide evidence for your inflammatory state, but it's a rare test unless you are experiencing other symptoms.

Chronic inflammation is seen with conditions like irritable bowel syndrome (IBD)-which is an umbrella term for Crohn's disease and ulcerative colitis, as well as arthritis, cancer, heart disease, dementia, and diabetes.

Symptoms can be subtle and may include fatigue, body aches and pains, skin problems like rosacea, and mood changes. However, it's important to note that these symptoms can also indicate other health conditions.

What Can Be Done to Avoid Chronic Inflammation?

Changes in diet and daily movement can help lower or avoid chronic inflammation. A predominantly plant-based diet filled with fruits, vegetables, beans, lentils, whole grains, nuts, and seeds is best for reducing inflammation.

The Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet are two well-studied dietary interventions for reducing inflammation. Finding ways to manage stress and control the environment can also help.

Benefits of a Colorful Diet

Fruits and vegetables can be found in a variety of colors: red cabbage has a distinct purple hue, carrots are orange, kale is dark green, bell peppers are available in yellow, red, and green varieties, and beets are bright pink-red. All these colors are thanks to different types of antioxidants called polyphenols. For example, orange-colored fruits and vegetables are from beta-carotene, and anthocyanins are found in red, purple, and blue fruits and vegetables.

These colorful nutrients are anti-inflammatory and help to fight oxidative stress from damage-causing free radicals. Including more colors in your meals helps to mitigate chronic inflammation.

Exercise Daily

A lifestyle that includes daily movement is also a key contributor to reducing inflammation. Experiment with different activities that work for you, like walking, hiking, swimming, dancing, yoga, bike riding, gardening, playing tennis or pickleball, or group fitness classes.

Along with helping reduce chronic inflammation, exercise can also boost your mood and regulate blood sugar levels.

Manage Stress

Chronic stress can contribute to inflammation throughout the body and increase the risk for some chronic conditions. While many uncontrollable factors contribute to stress levels, it is essential to find ways to manage the stress factors that can be controlled.

Spending time reflecting on the root causes of your stress and identifying opportunities to mitigate the impact can be a beneficial first step in stress management.

Eat More Whole Foods

Although the Mediterranean and the DASH diets may differ, their base emphasis is fairly identical. Both focus on incorporating more whole plant-based foods and unsaturated fats found in nuts, seeds, fatty fish, and olive oil. Typically, the DASH diet allows for more servings of lean meat.

Along with adding more colorful fruits and vegetables into your diet, try incorporating more plant-based protein sources like beans, lentils, tofu, tempeh, nuts, nut butter, and seeds.

Limit Sugary Foods

Diets high in added sugar are linked to chronic inflammation. Added sugars are found in foods like ice cream, sweetened coffee and tea drinks, sodas, pastries, and other desserts. For example, a 12-ounce can of Coke has 39 grams of added sugar, which is about 9 teaspoons of granulated sugar.

Consuming high amounts of easily digestible carbohydrates, such as the simple sugars in sugar-sweetened beverages, desserts, and white bread, can increase chronic inflammation, a risk factor for developing insulin resistance.

Teas and Herbs

Green tea contains more antioxidants than black tea varieties. For this reason, it is thought to help reduce inflammation. Start the day by combatting inflammation and drink green tea in the morning instead of or alongside your black coffee.

Ginger tea is also known for its anti-inflammatory and pain-relieving properties. Turmeric contains curcumin, a potent anti-inflammatory compound, and can be enjoyed as an herbal tea. Chamomile tea also has calming and anti-inflammatory effects.

Rosemary and fresh or dried oregano contain rosmarinic acid, which may have anti-inflammatory properties.

Adequate Sleep

Adequate sleep helps regulate your circadian rhythm and energizes you to take on daily tasks. Not getting enough quality sleep regularly may be associated with increased inflammation throughout the body.

For better sleep, keep your bedroom cool, dark, and quiet. You can use blackout shades to help block out light or a white noise machine to reduce noise. Sticking to a sleep schedule — going to bed and waking up at the same time each day — can help establish better sleep.

Adding in Spices

Spices have been studied for their anti-inflammatory properties, and adding them to your diet can help reduce inflammation.

Garlic contains sulfur compounds, which have anti-inflammatory and antioxidant effects. Ginger contains compounds that may have various health benefits, including reducing inflammation. Turmeric contains curcumin, which has been shown to have anti-inflammatory and antioxidant properties. Black pepper contains a compound called piperine, which has also been shown to have antioxidant effects. Pair turmeric with black pepper for optimal absorption.

Cayenne contains capsaicin, which may help to fight inflammation. Cinnamon contains cinnamaldehyde, an antioxidant compound that may help reduce inflammation. Try and find ways to incorporate more spices into your meals. They add a nice flavor boost without salt and contribute to lowering inflammation.

Listen to Your Body

Being in tune with your body has many benefits, including identifying hunger and fullness cues, pain signals, energy levels, mental well-being, and physical changes to your body.

Increased awareness can better help meet your physical, emotional, and mental needs. While chronic inflammation is often “silent” and may not have easily recognizable symptoms, listening to your body’s cues may help anticipate opportunities to make lifestyle changes that can lessen the factors contributing to an inflammatory state.