5 Natural Ways to Reduce Inflammation

Inflammation is the body’s natural response to injury or illness.  It occurs when inflammatory cells travel to a part of the body with an injury or foreign elements, such as invading microbes. 

Inflammation can be categorized as either acute, which results from body damage, or chronic. Chronic inflammation results when the body continuously sends inflammatory cells even where there is no danger. Acute inflammation causes swelling, heat, pain, and flushed skin. On the other hand, chronic inflammation causes skin rash, fever, chest and abdominal pain, and fatigue.

Common Cause of Inflammation

Autoimmune Disorders

Chronic inflammation often results from autoimmune diseases. Autoimmune diseases are illnesses like psoriasis, Grave’s disease, Rheumatoid arthritis, lupus, and type 1 diabetes. Autoimmune diseases cause the immune system to attack its own tissues, assuming they are foreign or abnormal.

Inflammation caused by autoimmune diseases can damage different parts of the body. For instance, psoriasis, as an autoimmune disease, causes skin inflammation.

Physical Inactivity

Physical inactivity leads to visceral fat accumulation, leading to chronic inflammation. Additionally, inactivity is commonly associated with muscle wasting and fatigue. Regular muscle exercise leads to an anti-inflammatory chemical process in the bloodstream that hinders inflammation. Individuals who do not exercise have an increased risk of chronic inflammation.

Exposure to Toxins

Studies show that exposure to offending agents, such as bacteria and toxic chemicals, activates the immune system. In addition, toxin exposure induces the release of inflammatory factors from immunocompetent microglia. This can lead to death or damage of midbrain dopamine neurons. When toxins like pollution or industrial chemicals reach the body’s internal organs, they get absorbed into the body and cause inflammation.

Lifestyle Factors

Modifiable lifestyle factors, such as smoking, alcohol, certain medications and supplements, and dietary fiber and saturated fat intake have been associated with inflammation. Smoking cigarettes increases the risk of inflammation. This is because the habit reduces the production of anti-inflammatory molecules. A diet comprising saturated fat, trans fat, and refined sugar also increases the risk of inflammation.

National Ways to Reduce Inflammation

CBD Products

Cannabidiol (CBD) is a medicinal chemical found in cannabis plants. CBD has anti-inflammatory properties. A full spectrum CBD oil demonstrates excellent anti-inflammatory properties. These properties make it suitable for possibly reducing different types of inflammatory conditions.

Omega-3 Fatty Acids

Omega-3 fatty acids found in fish oil, flaxseed oil, and omega-6 fatty acids found in red meat and dairy products reduce inflammation by inhibiting an enzyme called cyclooxygenases, which produces the prostaglandin hormones that trigger inflammation. 

These fatty acids work by reducing the release of various elements integral to the inflammation of the white blood cells. Maintaining a diet high in omega-3 also helps protect the body against rheumatoid, heart disease, asthma, and breast cancer.


According to research, what you eat can affect your blood’s C-reactive protein levels, a marker for inflammation. An anti-inflammatory diet comprising fresh fruits and vegetables reduces inflammation. This is true because they contain antioxidants that remove free radicals from the body. Free radicals cause cell damage, which leads to an increased risk of inflammation. 

Sticking to a diet risk in nutrients, antioxidants, and healthful fats reduces the risk of inflammation. On the other hand, an unhealthy diet comprising fried foods, refined carbohydrates, red meat, and margarine contributes to excessive weight gain. Weight gain is a risk factor for inflammation.


Preliminary research shows that herbs such as turmeric, ginger, green tea, garlic, cardamom, black pepper, cinnamon, and rosemary reduce inflammatory markers in the blood. Using herbs is a safer approach to reducing inflammation than anti-inflammatory drugs. 

Nonetheless, most herbs lack scientific backing, making it difficult for the Food and Drug Administration (FDA) to regulate their use. Like anti-inflammatory drugs, certain herbs are associated with side effects. These side effects might include abdominal discomfort, gas, diarrhea, heartburn, and gastrointestinal problems.

Lifestyle and Physical Activity

Since lifestyle habits like alcohol, smoking, and alcohol intake increase the risk of inflammation, a lifestyle change could help combat different inflammatory conditions. By managing stress, avoiding smoking and alcohol intake, and exercising regularly, you will naturally reduce inflammation. On the other hand, increased physical activity reduces fat mass and adipose tissue inflammation.


Inflammation is a body’s natural way of fighting infections, toxins, and injuries. However, inflammation causes pain, loss of appetite, headaches, chills, and fever. Therefore, you need medical intervention and guidance from a licensed medical professional if you suffer from inflammation.

About Amy Sloane

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