6 Natural Remedies To Help Combat Inflammation

Inflammation is your body’s natural defense against injury and infection. When sick or injured, your immune system releases white blood cells through the bloodstream to protect the affected area, causing acute inflammation and symptoms like pain, redness, swelling, and heat. Acute inflammation is short-lived, lasting a few hours to a few days.

While acute inflammation protects your body against threats and promotes healing, chronic (long-lasting) inflammation can be harmful. Chronic inflammation occurs when your body’s immune response is continuously activated, even without an injury or infection. It can last months or years and can lead to symptoms like persistent body aches, fatigue, weight gain, digestive problems, and mood changes.

Chronic inflammation can also damage tissues and organs, increasing the risk of conditions like arthritis, heart disease, diabetes, autoimmune disorders, depression, and some cancers. Lifestyle changes and natural remedies can help manage and reduce acute and chronic inflammation.

Nutrition is a powerful tool for managing inflammation. Certain foods can help fight inflammation, while others can worsen it. Incorporating anti-inflammatory foods into your diet can help reduce inflammation and lower the risk of chronic diseases like heart disease and diabetes. 

Anti-inflammatory foods include: 

• Fatty fish: Salmon, tuna, and mackerel are rich in omega-3 fatty acids, which help reduce inflammation. Aim to consume at least two servings (3-4 ounces) weekly. 
• Fruits and vegetables: Leafy greens, broccoli, berries, citrus fruits (e.g., oranges), and grapes contain antioxidants that help reduce inflammation. 
• Nuts and seeds: Almonds, walnuts, sunflower seeds, and chia seeds contain healthy fats that combat inflammation. 
• Herbs and spices: Turmeric, ginger, paprika, rosemary, cumin, and sage have potent anti-inflammatory properties.
• Whole grains: Oats, brown rice, quinoa, and other whole grains contain fiber, which supports gut health and reduces systemic inflammation.

Limit your intake of pro-inflammatory foods, such as: 

• Refined carbohydrates, such as pastries, white bread, and pasta
• Processed and red meats, including beef, hot dogs, and bacon 
• Sugary foods and beverages, like soda and juices

Regular physical activity is one of the most effective ways to lower inflammation and boost overall health. Exercise improves your body’s ability to handle stress, boosts the immune system, and reduces inflammation. Regular exercise lowers your risk of inflammatory diseases, boosts metabolism and energy levels, strengthens muscles, improves sleep, and supports brain function. 

Aim to engage in physical activity throughout the week, whether walking, swimming, or strength training. Starting small and gradually increasing activity can make a lasting difference in your health.

To reduce inflammation, the Physical Activity Guidelines for Americans recommends:

• 150 minutes per week of moderate-intensity exercise (like brisk walking or cycling), or
• 75 minutes per week of vigorous-intensity exercise (like running or aerobics)

Incorporating strength training activities at least twice a week, such as weight lifting or using resistance bands, can further boost exercise benefits.

Getting enough good-quality sleep is one of the simplest and most effective ways to reduce inflammation. During sleep, your body undergoes repair processes that help reduce inflammation and support immune function. Insufficient or poor-quality sleep can increase levels of cytokines and other inflammatory proteins, contributing to low-grade, chronic inflammation.

Prioritizing sleep—between 7-9 hours a night—can help keep inflammation in check and support your overall health. Establishing good sleep habits can improve the quality and duration of your sleep. These include: 

• Create and stick to a sleep schedule, waking up and going to bed at the same time every day
• Avoid electronics at least 30 minutes before bedtime 
• Establish a calming bedtime routine, engaging in relaxing activities like breathing exercises or reading 
• Ensure your sleep environment is dark, quiet, and at a cool temperature 
• Avoid caffeine intake in the afternoon and evening 
• Avoid alcohol and large meals before bedtime 

Stress is a normal part of life, and finding ways to manage it is important for your physical and mental well-being. Chronic stress can trigger or worsen inflammation by releasing stress hormones like cortisol. Over time, prolonged stress can contribute to chronic inflammation. 

Chronic stress and inflammation can contribute to physical health problems, including headaches and migraines, pain, hormonal imbalance, digestive discomfort, and heart disease. It can also affect your mood and mental health, leading to depression and anxiety. 

Engaging in stress management techniques allows your mind and body to recover, reducing inflammation. Fortunately, there are many natural ways to manage stress, including: 

• Meditation and breathing exercises: A few minutes of focused breathing or mindfulness meditation daily can promote a sense of calm, enhance emotional resilience, and reduce inflammation. 
• Spend time on hobbies: Whether you enjoy painting, gardening, playing a musical instrument, or spending time with pets, carving out time to participate in the activities you enjoy provides a therapeutic escape from daily pressures. 
• Stay connected: Spending time with family and friends or connecting with neighbors or others in your community is an excellent way to find and give support, lower stress levels, and boost your resilience and well-being. 
• Gratitude journaling: Writing down a few things you’re thankful for each day can shift your focus from stressful thoughts to more positive emotions, helping reduce stress. 

Spending time in nature can boost your mood and reduce inflammation, whether you go on a hike, have a picnic, or relax for a few minutes under a tree. Being outdoors, especially in green spaces like forests, parks, or gardens, can decrease pro-inflammatory markers in the body. The fresh air, sunlight, and calming effect of natural surroundings work together to promote relaxation and balance the immune system. 

Just 30 minutes of nature exposure a few times a week can make a noticeable difference in stress levels and inflammation. Depending on where you live, you may want to: 

• Take a walk in the park: Walking in green spaces combines the anti-inflammatory effects of physical activity with the soothing properties of nature.
• Practice forest bathing: This Japanese practice, known as shinrin-yoku, involves immersing yourself in a forest setting to relax and connect with the environment.
• Garden or tend to plants: Working with plants can be a mindful and grounding activity.
• Spend time near water: Beaches, lakes, or rivers provide a calming sensory experience known as “blue space therapy.”

Dietary supplements may help combat inflammation, especially in people with nutritional deficiencies or underlying conditions associated with inflammation.  Incorporating these supplements into your daily routine, along with a nutrient-rich diet, can help you manage inflammation more effectively and support long-term health.

• Omega-3 fatty acids: Found in fish oil or algae oil, they help reduce chronic inflammation. If you don’t get enough fatty fish in your diet, supplements can help ensure your body benefits from the anti-inflammatory benefits omega-3s offer. 
• Turmeric/curcumin: Known for its strong anti-inflammatory effects, turmeric (curcumin) supplements can help reduce systemic inflammation, especially for people with joint pain or digestive issues. 
• Vitamin D: Low vitamin D levels are associated with higher inflammation levels. People with limited sun exposure or conditions linked to vitamin D deficiency (e.g., osteoarthritis) may benefit from vitamin D supplementation.
• Probiotics: An imbalance in gut bacteria (dysbiosis) may play a role in chronic inflammatory conditions. Research shows that specific gut bacteria can trigger or worsen inflammation, and probiotic supplementation may help improve the gut microbiome and reduce inflammation.

Always talk to a healthcare provider before starting new supplements to ensure they are safe and do not interact with any medications you take. 

While natural remedies can help combat inflammation, there are times when seeking medical attention is necessary. Low-grade, chronic systemic inflammation is often subtle and may not initially cause noticeable symptoms. Over time, you may notice signs and symptoms of chronic inflammation, such as: 

• Body pain, including joint and muscle aches 
• Chronic fatigue
• Sleep problems 
• Mood changes
• Digestive issues, such as constipation, diarrhea, and acid reflux (heartburn) 
• Weight changes 
• Frequent infections 

Your healthcare provider will ask about your symptoms and may order diagnostic tests to determine the cause of your symptoms. Depending on the cause, your healthcare provider may prescribe anti-inflammatory medications or recommend treatments specific to your diagnosis. 

Inflammation is the body’s natural defense mechanism against infections and injuries. While it plays a vital role in healing and protection, it can become problematic when it persists and develops into chronic inflammation.

Chronic inflammation is often subtle, causing recurring pain, fatigue, or sleep difficulties that may come and go. Over time, this low-grade, systemic inflammation can increase the risk of chronic diseases like heart disease, diabetes, arthritis, and cancer.

Healthy habits, like eating anti-inflammatory foods, exercising regularly, prioritizing sleep, and engaging in stress management techniques, can be a powerful way to control inflammation and support your overall health. If you have symptoms of chronic inflammation, see a healthcare provider. Your provider can help diagnose the root cause and recommend the appropriate treatments to help you feel your best.