9 Effective Ways To Reduce Inflammation

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What causes inflammation in the body and how do you prevent it? Learn how a healthy lifestyle can help reduce inflammation and the complications that come along with it.
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In this article:

  1. Drink Turmeric Tea
  2. Hydrate Properly with Water
  3. Engage in Physical Activity
  4. Take Time to Relax
  5. Stop Smoking
  6. Use Anti-Inflammatory Spices
  7. Eat Foods to Reduce Inflammation
  8. Use Essentials Oils
  9. Use Supplements for Inflammation


9 Natural Ways to Effectively Reduce Inflammation

1. Drink Turmeric Tea

Many people incorporate turmeric tea into their anti-inflammation diet.
Turmeric for inflammation works is because of curcumin. It’s a protein with powerful antioxidants and anti-inflammatory properties.
Drinking a few cups of turmeric tea every day may just be what you need to reduce joint and muscle inflammation.
Apart from easing the symptoms of inflammatory diseases, it’s also beneficial to your immune system. Turmeric tea helps fight damage-causing free-radicals in the body to make you resistant to all types of common illnesses.
Tip: You can’t really get many of these benefits from teas and food alone. So you might want to consult with your doctor about the turmeric dosage for inflammation. That way, you can opt to use turmeric and curcumin supplements in addition to turmeric tea.

2. Hydrate Properly with Water

Woman hydrating with water | Effective Ways To Reduce Inflammation | inflammation diet
When reducing inflammation, you need to cut back on your sugary drinks and replace them with water instead. A high sugar intake often leads to different symptoms and signs of inflammation. On top of that, dehydration also causes acute inflammation and joint pain.
To prevent both of these, make sure that water makes up at least 90% of your daily fluid intake. No sugar, additives, or preservatives, just water.
Hydrating with water is exactly what you need to flush out the different toxins and chemicals that damage the body. Plus, remember that your cells need adequate water to function properly.
Try drinking at least 8 to 10 glasses of water every day for peak performance.

3. Engage in Physical Activity

People who live a sedentary lifestyle are more at risk of developing diseases caused by inflammation. With that in mind, one solid way how to reduce inflammation is to exercise regularly.
People who aren’t suffering from inflammatory diseases can take on more vigorous exercise activities such as jogging, swimming, or cycling.
Meanwhile, if you’re already suffering from inflammatory diseases and can’t move as much, you can start by doing small easy-to-do activities. Simple exercises such as stretching, yoga, or walking are some of the best natural remedies for inflammation.
You don’t really have to take on an intense workout routine. What’s important is to make small, effective lifestyle changes that’ll make you move around more.
For example, rather than using elevators and escalators, you can try taking the stairs more often. Instead of driving to the convenience store, perhaps you can just try walking there.

4. Take Time to Relax

Woman relaxing | Effective Ways To Reduce Inflammation | anti inflammation diet
You may not notice it, but stress can really damage your health. Apart from undergoing effective inflammation treatment, opt to do exercises and activities that will relax your mind.
When you’re under stress, your blood vessels have to work harder to compensate for your increasing blood pressure and heart rate. If this persists, it may lead to damage directly linked with inflammation.
To ease stress, take a step back every now and then to meditate. Don’t try to control your mind.
Rather, let it wander free without worries. Worries and anxieties are major stress triggers.
Try to alleviate and ease these emotions any way you can.

5. Stop Smoking

If you smoke, then it’s time to stop. Smoking is an unhealthy habit that leads to various potentially fatal complications, including inflammation.
Studies show that tobacco smokers had higher levels of highly-sensitive C-reactive protein than non-smokers.
C-reactive Protein: An inflammation-causing compound in the blood.
Once you decide to quit smoking, consult your doctor about the proper program to undergo. Some patients can’t handle quitting cold turkey.
There are cases where it’s better to stop gradually, especially if your body already has high levels of nicotine.
Make sure to ask them about any supplements you need to take to ease the withdrawal symptoms. The symptoms that come with quitting such as nausea, dizziness, and low-level fever (often referred to as “quitter’s flu) are what make it so difficult to quit.
RELATED: How To Reduce Inflammation Of Joints At Home

6. Use Anti-Inflammatory Spices

Anti-inflammatory spices | Effective Ways To Reduce Inflammation | anti inflammation diet
Apart from eating foods that reduce inflammation, you should also incorporate some anti-inflammatory spices into your diet. These include garlic, ginger, cinnamon, cayenne pepper, and of course, turmeric.
If you don’t cook at home, then this might be the right time to learn a few recipes. Try to gradually incorporate these into your meals to improve your low inflammation diet.
Do some experimenting to see which spices go well with your meals. Pair them with the best foods that fight inflammation to double or even triple their anti-inflammatory benefits.

7. Eat Foods to Reduce Inflammation

One of the most common and effective ways on how to reduce inflammation in the body is to eat an anti-inflammation diet.
We spend a large part of our day eating. If we don’t stick to a healthy diet, then the body will have no choice but to store up on toxins and waste.
So the next time you go grocery shopping, make sure to include these in your grocery list:

  • Leafy Vegetables: If you want to reduce inflammation fast, then you should start eating your leafy greens more often. What makes these veggies so important is their high magnesium content; low magnesium levels usually lead to complications such as joint/muscle inflammation, heart disease, and diabetes.
  • Purple Fruits/Veggies: C-reactive protein levels measure your inflammatory activity. If you have a lower amount, you’re less likely to get inflammatory diseases; on the other hand, patients with higher levels are more prone to develop these diseases. Luckily, you can counteract the production of C-reactive proteins in your body by consuming anthocyanins – try eating more blackberries, grapes, and red cabbage regularly.
  • Nuts: Instead of binge eating fatty potato snacks, much on some delicious nuts instead; they contain antioxidants, fiber, omega-6 and omega-3 fatty acids which help fight inflammatory diseases. Try at least a few ounces of peanuts, walnuts, almonds, or cashews regularly.
  • Healthy Fats: To reduce joint and muscle inflammation, replace your bad fats with healthy fats. Instead of eating greasy takeout foods, consume your daily dose of fats from avocados, nuts, and tuna, among others.

Anthocyanins Definition: These are the compounds that give fruits and veggies their purple color.

8. Use Essentials Oils

Essential oil in a bottle | Effective Ways To Reduce Inflammation | foods that reduce inflammation
A lot of patients use essential oils for inflammation.
In fact, it may be one of the best ways how to reduce inflammation in the body quickly. All you really have to do is to grab a bottle then apply it on your body, mix it in your bath, or pour it in an oil diffuser.
Here are some of the best essential oils to help with inflammatory complications:

  • Eucalyptus Oil: It’s an all-around remedy with anti-inflammatory, antispasmodic, and antiseptic properties. Eucalyptus oils provide a cooling sensation which helps de-stress the mind and ease muscle/joint pain.
  • Lavender Oil: This essential oil comes from fragrant lavender flowers; each drop contains enough aroma to fill an entire room with its fresh, relaxing scent. When diffused, you can use it to alleviate stress and improve sleep quality; for muscle and joint pain, opt to rub a drop or two on the affected areas.
  • Marjoram Oil: This is an essential oil that comes from a Mediterranean plant. For centuries now, natives have used marjoram oil to ease swelling, spasms, sprains, and joint stiffness. For immediate pain relief, dilute it in carrier oil then apply it on the affected areas.
  • Peppermint Oil: This European essential oil stems from one of the world’s oldest medicinal plants; its cooling properties help ease joint and muscle swelling and pain. To maximize its benefits, mix two tablespoons of coconut oil with 5 to 10 drops of peppermint oil then rub it on your swelling joints or muscles.

9. Use Supplements for Inflammation

Let’s face it, a healthy lifestyle isn’t always enough to fight inflammatory diseases. To maximize the results of your diet and exercise, you need to use the right anti-inflammatory supplements.
Before buying any supplement, make sure to choose one that’s proven effective. Using ineffective ones may only worsen your condition.
If you’re looking for reliable anti-inflammatory supplements, check out body protective complex (BPC). Unlike other supplements, it doesn’t just mask the pain.
Rather, it increases your collagen synthesis to repair the injuries in your joints and muscles.
Check out these foods that help reduce inflammation in your body in this video from Thomas DeLauer:

These are just some of the natural ways to prevent inflammation.
Overall, the best way to avoid inflammatory diseases is to exercise often, eat healthy foods, and use effective supplements.
Before making any major lifestyle changes, make sure to consult with your doctor first. Always seek a professional medical opinion rather than self-diagnosing.
Do you think these can help you reduce joint and muscle inflammation? Share your thoughts with us in the comments down below!
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