How To Reduce Inflammation In The Body?
Learn how to reduce inflammation in the body naturally with diet, exercise, hydration, and stress management. Discover effective home remedies and when to seek expert help for chronic inflammation.
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Last updated on 3rd Jul, 2025
Inflammation is your body’s natural defense mechanism against infections, injuries, and harmful substances. While short-term (acute) inflammation helps in healing, long-term (chronic) inflammation can harm your health and contribute to conditions like heart disease, diabetes, arthritis, and even cancer. The good news is that you can reduce inflammation naturally through diet, lifestyle changes, and healthy habits.
What is Inflammation?
Inflammation is your immune system’s response to threats like infections, toxins, or injuries. Signs of acute inflammation include redness, swelling, pain, or heat (like when you get a cut). Chronic inflammation, however, is silent and long-lasting, often linked to poor diet, stress, or autoimmune disorders.
Symptoms of Chronic Inflammation
Fatigue and low energy
Joint or muscle pain
Digestive issues (bloating, constipation, diarrhea)
Frequent infections
Skin problems (rashes, acne)
Weight gain or difficulty losing weight
Causes of Chronic Inflammation
Several factors contribute to chronic inflammation, including:
Poor Diet: High sugar, processed foods, and unhealthy fats.
Lack of Exercise: Sedentary lifestyle weakens immunity.
Chronic Stress: Increases cortisol, triggering inflammation.
Smoking & Alcohol: Damages cells and increases oxidative stress.
Lack of Sleep: Poor sleep disrupts immune function.
How to Reduce Inflammation Naturally?
Reducing inflammation naturally can be achieved through a combination of anti-inflammatory foods, regular physical activity, stress management, and healthy lifestyle habits.
1. Eat an Anti-Inflammatory Diet
Your diet plays a huge role in controlling inflammation. Focus on:
Foods to Eat:
Fruits & Vegetables: Berries, leafy greens, tomatoes, and citrus fruits (rich in antioxidants).
Healthy Fats: Olive oil, avocados, nuts, and fatty fish (salmon, mackerel) for omega-3s.
Whole Grains: Brown rice, quinoa, oats (high in fiber).
Spices: Turmeric, ginger, garlic (natural anti-inflammatory properties).
Foods to Avoid:
Sugary snacks & sodas
Processed meats (sausages, bacon)
Refined carbs (white bread, pastries)
Fried foods & trans fats
2. Stay Active
Regular exercise helps reduce inflammation by improving circulation and lowering stress hormones. Aim for:
30 minutes of moderate exercise (walking, swimming, cycling) daily.
Strength training (2-3 times a week) to build muscle and reduce fat.
3. Manage Stress
Chronic stress increases inflammation. Try these relaxation techniques:
Meditation & Deep Breathing: Calms the nervous system.
Yoga or Tai Chi: Reduces stress hormones.
Adequate Sleep: 7-9 hours per night helps repair the body.
4. Stay Hydrated
Water helps flush out toxins and reduces inflammation. Drink at least 8-10 glasses daily. Herbal teas (green tea, chamomile) also help.
5. Avoid Smoking & Limit Alcohol
Smoking damages cells and increases inflammation. Alcohol in excess can worsen inflammation, limit to 1 drink per day for women, 2 for men.
6. Maintain a Healthy Weight
Excess fat, especially around the belly, releases inflammatory chemicals. A balanced diet and exercise help maintain a healthy weight.
When to See a Doctor?
If you experience persistent fatigue, joint pain, or digestive issues, consult a doctor. Chronic inflammation may require medical tests and treatment.
If you’re struggling with inflammation-related symptoms, you can book a consultation with a specialist on Apollo 24|7 for personalised advice.
Conclusion
Reducing inflammation is about making small, sustainable changes, eating well, staying active, managing stress, and getting enough rest. By adopting these habits, you can improve your overall health and lower the risk of chronic diseases.
Consult Top General Physicians
Consult Top General Physicians
Dr. Sandhya Chandel
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16 Years • MBBS, MD (Int. Med.), IDCCM
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Apollo Hospitals Seepat Road, Bilaspur
(100+ Patients)
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