How To Reduce ESR In Blood?
Written by Dr.Sonia Bhatt
Last updated on 3rd Jul, 2025
Erythrocyte Sedimentation Rate (ESR) is a common blood test used to measure the level of inflammation in the body. While it is not a specific diagnostic tool, ESR is helpful in detecting and monitoring various conditions associated with inflammation, such as autoimmune diseases, infections, and even certain cancers. For those with high ESR levels, understanding how to manage inflammation is crucial for overall health. This article will explain what ESR is, why it can be elevated, and offer helpful insights on how to reduce ESR in blood.
What is ESR and Why Does it Matter?
ESR is a simple blood test that measures how quickly red blood cells settle at the bottom of a test tube over the course of one hour. Under normal conditions, red blood cells settle slowly. However, during inflammation, proteins like fibrinogen increase, causing red blood cells to stick together and settle faster. A higher ESR can signal the presence of inflammation in the body, suggesting an underlying issue that might need attention.
An ESR test is often used as part of the diagnostic process to:
Track the progression of inflammatory conditions like rheumatoid arthritis, lupus, or vasculitis, providing insight into how the disease is evolving over time.
Detect infections or chronic diseases such as tuberculosis or certain types of cancer, as elevated ESR can indicate the presence of these conditions.
Evaluate how well treatment is working for inflammatory conditions, helping doctors track if the prescribed medications are reducing inflammation and make changes to the treatment if needed.
In healthy individuals, normal ESR values are typically lower. However, when the body experiences inflammation, ESR levels tend to rise. A consistently elevated ESR can signal the need for a comprehensive evaluation to identify the source of inflammation.
Common Causes of High ESR
Several factors can contribute to high ESR levels, including:
Chronic Inflammatory Conditions: Diseases like rheumatoid arthritis, lupus, and inflammatory bowel disease (IBD) cause long-term inflammation that can increase ESR levels.
Infections: Bacterial, viral, or fungal infections can lead to elevated ESR, as the body’s immune response triggers inflammation.
Autoimmune Disorders: Conditions where the immune system mistakenly attacks healthy tissue, such as multiple sclerosis or vasculitis, can result in high ESR.
Chronic Kidney Disease: When the kidneys are not functioning optimally, the body may experience persistent low-level inflammation, causing ESR to rise.
Cancer: Certain cancers, including lymphoma or multiple myeloma, are known to raise ESR levels due to the associated inflammation.
Pregnancy: ESR can naturally increase during pregnancy due to changes in the body’s immune system and hormonal fluctuations.
Consult Top Rheumatologist To Know More Causes
How to Reduce ESR Levels
Although ESR itself is not a disease, managing high ESR is crucial for preventing or managing the underlying condition causing the inflammation. Reducing ESR levels typically involves addressing the root cause of inflammation, whether through lifestyle changes, dietary interventions, or medical treatments.
1. Maintain a Healthy Diet
What you eat can have a significant impact on inflammation in your body. Incorporating anti-inflammatory foods into your diet and reducing pro-inflammatory foods can help lower ESR levels.
Anti-inflammatory foods include:
Fruits and vegetables: Particularly those rich in antioxidants, such as berries, spinach, and kale.
Fatty fish: Rich in omega-3 fatty acids, which help combat inflammation. Examples include salmon, mackerel, and sardines.
Whole grains: Oats, brown rice, and quinoa can help reduce inflammation and support overall health.
Nuts and seeds: Almonds, walnuts, and flaxseeds contain healthy fats that can lower inflammatory markers.
Turmeric and ginger: Both of these spices have natural anti-inflammatory properties and can be added to meals or teas.
Conversely, some foods can contribute to inflammation and should be limited or avoided:
Processed foods: High in sugar and refined carbohydrates, these can trigger an inflammatory response in the body.
Trans fats: Found in fried foods, baked goods, and some margarines, trans fats increase inflammation.
Red meat: Excessive consumption of red meat can lead to higher levels of inflammation, so opt for leaner protein sources like chicken or plant-based proteins.
Excessive alcohol: Regular heavy drinking can worsen inflammation and elevate ESR.
A well-balanced, anti-inflammatory diet can support your body’s natural healing processes, helping to reduce inflammation and lower ESR.
2. Exercise Regularly
Physical activity has been shown to reduce chronic inflammation in the body. Regular exercise improves circulation, helps regulate immune function, and lowers the production of inflammatory markers. Aim for at least 30 minutes of moderate exercise most days of the week.
Recommended exercises include:
Aerobic exercises: Walking, swimming, or cycling can improve heart health and reduce inflammation.
Strength training: Light weightlifting or resistance exercises can help strengthen muscles and support the body’s inflammatory response.
Yoga and stretching: Gentle movements, such as yoga, not only help reduce stress but also improve flexibility and reduce inflammation.
Exercise plays a pivotal role in reducing inflammation and promoting overall well-being. If you’re new to exercise, start slowly and consult with your healthcare provider before beginning a new fitness routine.
3. Manage Stress Effectively
Chronic stress is a known trigger for inflammation in the body. When stress is not managed, it can lead to the overproduction of stress hormones like cortisol, which can contribute to higher levels of inflammation and elevated ESR.
Effective stress management techniques include:
Mindfulness meditation: Practicing mindfulness can help calm the nervous system and reduce the inflammatory response.
Deep breathing exercises: Taking slow, deep breaths can activate the parasympathetic nervous system, promoting relaxation.
Adequate sleep: Aiming for 7-9 hours of quality sleep each night supports immune function and reduces stress levels.
Reducing stress is an essential part of managing overall inflammation and keeping ESR levels in check.
4. Medical Treatment and Monitoring
If your elevated ESR is due to an underlying medical condition, such as rheumatoid arthritis, lupus, or an infection, it’s important to work with your healthcare provider to address the root cause of inflammation.
Common treatments may include:
Anti-inflammatory medications: Non-steroidal anti-inflammatory drugs (NSAIDs), corticosteroids, or disease-modifying antirheumatic drugs (DMARDs) can help control inflammation in conditions like rheumatoid arthritis.
Antibiotics or antiviral medications: If an infection is the cause of elevated ESR, targeted medication can help resolve the infection and reduce inflammation.
Biologic treatments: For autoimmune disorders, biologics such as TNF inhibitors or IL-6 blockers may be prescribed to target specific inflammatory pathways.
Your healthcare provider may also recommend regular monitoring of ESR levels to assess treatment effectiveness and track your progress.
5. Maintain a Healthy Weight
Excess body weight, especially visceral fat, can increase inflammation in the body. Maintaining a healthy weight reduces the strain on your joints and tissues and supports better overall health. A combination of healthy eating, exercise, and proper stress management can help you achieve and maintain an optimal weight.
Conclusion
Reducing ESR levels is ultimately about managing the inflammation that causes it. A healthy diet, regular exercise, stress management, and medical treatment when necessary all play key roles in controlling inflammation and lowering ESR levels. While ESR is just one marker of inflammation, addressing its elevation can improve your overall health and prevent the progression of underlying conditions. By adopting an anti-inflammatory lifestyle and working closely with your healthcare provider, you can take control of your health and lower your ESR levels for a better quality of life.
Consult Top Rheumatologist
Consult Top Rheumatologist To Know More Causes
Dr. Parthajit Das
Rheumatologist
20 Years • MD, FRCP (London), FRCP (Edinburgh), MRCP (Rheumatology),MSC (Sports Medicine), CCST (UK)
Kolkata
Asian Institute of Immunology and Rheumatology, Kolkata
(75+ Patients)
Dr. Arupratan Ghosh
General Physician/ Internal Medicine Specialist
24 Years • MBBS, DPH, MD Physical Medicine & Rehabilitation
Kolkata
SATKRIT HEALTHCARE - A MULTISPECIALITY CLINIC, Kolkata
Dr. Bharat K Singh
Rheumatologist
12 Years • MBBS, MD, DM
Jaipur
C K Birla Hospital, Jaipur
Dr. Zulkarnain
General Physician
2 Years • MBBS, PGDM, FFM
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Thorana Prakash M
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Consult Top Rheumatologist
Dr. Parthajit Das
Rheumatologist
20 Years • MD, FRCP (London), FRCP (Edinburgh), MRCP (Rheumatology),MSC (Sports Medicine), CCST (UK)
Kolkata
Asian Institute of Immunology and Rheumatology, Kolkata
(75+ Patients)
Dr. Arupratan Ghosh
General Physician/ Internal Medicine Specialist
24 Years • MBBS, DPH, MD Physical Medicine & Rehabilitation
Kolkata
SATKRIT HEALTHCARE - A MULTISPECIALITY CLINIC, Kolkata
Dr. Bharat K Singh
Rheumatologist
12 Years • MBBS, MD, DM
Jaipur
C K Birla Hospital, Jaipur
Dr. Zulkarnain
General Physician
2 Years • MBBS, PGDM, FFM
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Thorana Prakash M
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
