Doctors Say This Food Group Can Naturally Reduce Inflammation
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“Anti-inflammatory” has become something of a buzzword in the wellness world. But if you’re wondering what inflammation actually is and how to reduce inflammation naturally, keep reading. We asked experts to explain the signs that mean you’re dealing with chronic inflammation, and the science-backed methods that can help you feel better.
“Inflammation is a set of biological pathways and chemical signals the body uses in response to irritants, injuries, and potential infections,” says Peter Barkett, M.D., internal medicine specialist at Kaiser Permanente in Washington. It’s your body’s natural defense system, but if it’s activated continually, it can damage healthy cells and tissues. If your body is chronically inflamed, you may deal with symptoms like fatigue, joint pain, rashes, gastrointestinal issues, and mood disorders, according to the Cleveland Clinic.
However, experts say simple lifestyle changes can make a noticeable difference in reducing inflammation. “It’s never too late to start good health habits such as eating healthier. The changes that you make at any age can elevate your health no matter where you are in your health journey,” says William Li, M.D., a physician and the author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself.
Ahead, learn more about how to reduce inflammation naturally through diet, exercise, and lifestyle modifications.
What does chronic inflammation do to the body?
There’s no cookie cutter collection of symptoms that everyone will experience if they’re dealing with chronic inflammation. “It can vary largely depending on which part or parts of the body are involved. For instance, pain or stiffness in joints or muscles could be an indicator, or a chronic rash may be a marker of inflammation in the skin or elsewhere in the body,” Dr. Barkett says.
What's more apparent is the effect inflammation can have on our bodies unless we find methods to reduce and manage it. “When chronic inflammation smolders for long periods of time, it can inflict damage on the body’s tissues. For instance, inflammation in the lungs can lead to asthma, or in the blood vessels it can accelerate cardiovascular disease, and in the gut it may increase your risk for cancer,” explains Dr. Barkett. While there are blood tests that may detect certain markers of inflammation, your best bet is to talk to your doctor if you think you’re experiencing symptoms that you suspect may point to uncontrolled inflammation so that they can determine the best way to check what’s going on, Dr. Barkett adds.
Natural ways to combat chronic inflammation
In general, the best things to do is develop healthy-for-you habits such as eating a balanced diet with plenty of anti-inflammatory foods, managing stress, getting enough sleep and exercising regularly, just to name a few. “Many of the things that promote overall wellness have a naturally anti-inflammatory effect,” says Dr. Barkett.
Follow a balanced, healthy eating style.
What you eat is — by far — one of the most powerful ways to keep inflammation under control. “The good news is that eating a varied, nutrient- rich diet can help support the body’s natural ability to regulate inflammation,” says Dawn Jackson Blatner, R.D.N., author of The Flexitarian Diet. The Mediterranean way of eating is one of the simplest ways to do this without obsessing over every single food you put in your body, as the main components (lots of fresh fruits and veggies, whole grains, lean proteins, healthy fats like olive oil and avocado and nuts and seeds) are packed with nutrients that have anti-inflammatory effects. Keep these foods in your regular rotation:
Get enough exercise.
Regularly moving your body is an excellent way to keep tabs on inflammation and support your overall physical and mental health. And, a recent Duke University study showed that exercise helped decrease muscle damage from chronic inflammation. Aim for at least 150 total minutes of weekly exercise, which really only shakes out to be about 30 minutes a day when you boil it down. Choose an activity you enjoy — whether that be walking, running, dancing, strength training, hiking or cycling — and do it a few times a week.
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Find ways to manage stress.
It’s normal to feel stressed at times, but constantly feeling tense or frazzled and not being able to dial it back can cause inflammation to stick around. “Hormones associated with chronic stress promote inflammatory signals,” says Dr. Barkett. Luckily, there are plenty of stress relief techniques that can help you chill out in the moment and beyond when you make them a consistent part of your regular routine. “Stress management through meditation, rhythmic breathing, spending time in nature and maintaining strong social ties can reduce cortisol levels that would promote and prolong inflammation,” Dr. Barkett adds.
Focus on gut health.
A healthy gut sets the stage for optimal overall health. That’s because many of our body systems are linked in some way to our gut microbiome. “The beneficial bacteria that live in our gut are guardians of our health. One of the ways they protect us is by producing substances called short-chain fatty acids, which diffuse into our bloodstream and help to lower inflammation throughout our body,” explains Dr. Li. “Conversely, if we don’t take good care of our gut health, harmful bacteria can grow and overtake the beneficial bacteria, lowering their anti-inflammatory protection or producing toxins that may trigger inflammation in our gut.” Load up on these healthy gut essentials:
Get enough sleep.
Skimping on shuteye is associated with markers of inflammation, studies show. “Lack of quality sleep can block the body’s ability to reset inflammatory signals,” Dr. Barkett says. When you’re slumbering, that’s actually when your body is hard at work quietly recharging, recovering, and recalibrating so all your internal gears (your hormonal, muscular, and organ systems) will function as they should. So find ways to clean up your sleep hygiene so that you can snooze sounder. Good things to focus on include: wind down activities that relax you and your mind, such as gentle stretching or a soothing bath; avoiding electronic screens too close to bedtime (the light may disrupt the release of melatonin, the brain chemical that summons sleep); using white noise or ear plugs to drown out sounds that may wake you in the night; and keeping your room cool and pitch dark.
Lean into herbs and spices when cooking.
Seasoning your food with fresh or dried herbs, spices and other flavorings like fresh ginger and garlic do more than make food taste good. “Cooking with spices and herbs is a great way to reduce inflammation because many ingredients such as turmeric, black pepper and cinnamon have proven anti-inflammatory properties,” says Dr. Barkett. Make it a fun challenge to experiment with an unfamiliar spice or spice blend each month; besides addressing inflammation, it also gives you more ways to flavor your meals without excess sodium, sugar or fat. And find more reasons to use fresh herbs — for instance, they’re a great way to stretch and flavor a mixed greens salad, and when garnishing make it a heavy sprinkling.
Address any injuries promptly.
When you first hurt yourself, like if you roll your ankle navigating a wonky curb or tweak your shoulder at the gym, the initial inflammatory response that occurs to help heal you is beneficial. But if you continue to re-injure yourself, or the injury doesn’t heal, inflammation may become chronic, Dr. Barkett says. It’s always a good idea to check with your doctor about the best way to treat any sort of injury, and be sure to stay on top of it so that if it persists, they can explore other ways to help you get better.
Cater to your mental health.
Struggling with anxiety, depression or another mental health issue may influence inflammation in your body. The body’s stress response is inherently inflammatory, so if you’re constantly dealing with negative emotions, that could cause inflammation to settle in. More research is needed to fully understand the connection between our mental state and the development of inflammation, but focusing on addressing any mental issues is always a smart move for our overall health. A good first step is to talk to your doctor or a therapist about how you’re feeling — they can help you navigate what’s going on and suggest strategies that will help you feel better.
FAQs
What is the strongest natural anti-inflammatory?
Identifying the most potent natural anti-inflammatory is challenging due to individual differences and varied causes of inflammation spikes. However, a reliable approach to consistently combat inflammation and reduce its recurrence is through dietary choices. In addition to regularly consuming nutritious foods like fresh produce, omega-3-rich olive oil or fatty fish, probiotics, prebiotics, and fiber-rich options, it's essential to limit intake of inflammatory triggers such as fried foods and alcohol.
What reduces inflammation fast?
If inflammation is caused by an acute injury or illness, addressing the underlying issue is the quickest way to reduce inflammation. Otherwise, adopting a healthy lifestyle that includes balanced eating, regular exercise, quality sleep, and stress management is a reliable approach to consistently reduce and manage inflammation.
What can I drink to reduce inflammation?
Staying properly hydrated is a major key to maintaining good overall health, since all of your internal body systems and organs rely on it for proper functioning. But antioxidant-packed unsweetened beverages such as black or green tea, as well as herbal teas (which contain beneficial plant compounds). Try to reduce or minimize sugary beverages, or better yet, skip altogether, as we know that sugar can be a driver of inflammation.
Bottom line
Building a healthy lifestyle that includes good-for-you habits is the optimal approach to naturally reduce and keep tabs on chronic inflammation — and bonus, this will also benefit your overall physical and mental health. Prioritize eating a balanced, varied diet that includes anti-inflammatory foods above; keep up with an exercise routine; focus on getting good sleep; and regularly employ chill-out tactics that help you manage stress.
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