Adult Health

10 Ways to Reduce Inflammation

Written by andy

Deal with pain and swelling the natural way!

Inflammation is a marker of just about every disease, disorder, and injury on the planet! From allergies to Zika, your body responds to damage or infection by swelling up. This is intended to prevent the damage from spreading, containing it so the immune system can deal with it or the body can make repairs to the damaged area.

But low-grade inflammation can be a sign of chronic disease. It can also contribute to chronic disease, and may lead to all sorts of health problems: heart disease, joint pain, cancer, and the list goes on! Here are a few ways to reduce inflammation on a daily basis and give your body a break:

  • Get more fatty acids — Specifically, Omega-3s. These fatty acids help the body to respond more efficiently to damage and injury, but they also minimize the chronic inflammation that causes pain. 1,000 mg of Omega-3 fatty acids per day can make all the difference!
  • Try probiotics –– Probiotics act as reinforcements for the bacteria living in your gut, making them better-able to fight off infection and disease. Essentially, they strengthen your immune system and aid in digestion. By making your gut bacteria more efficient, you improve your inflammatory response and reduce unnecessary inflammation. Popping a good bacteria-filled pill, sipping some kombucha, or eating yogurt might be the quickest of ways to reduce inflammation.
  • Eat pineapple —Pineapple is rich in bromelain, an enzyme that helps to stimulate internal repairs. It can also break down the chemical byproducts of inflammation in your body, making it easier for your body to make the repairs to whatever is damaged.
  • Drink more water –– Toxins and chemicals can lead to inflammation, as your body perceives them as foreign invaders. Water helps to flush your body of all the harmful toxins, chemicals, and heavy metals you consume during the day. Make it a point to drink at least 3-5 liters of water per day!


READ MORE: 10 Foods That Cause Inflammation

  • Cut back on Omega-6 — Omega-6 is another vital fatty acid, but one that can cause inflammation if consumed in excess. The fatty acids contribute to chronic inflammation, so cut back on Omega-6 foods: baked goods, refined grains, flour, red meat, and dairy products.
  • Practice Yoga –– Yes, Yoga can help to reduce inflammation! Not only will it stimulate your blood flow and improve circulation, but it will also reduce the two key inflammatory markers: CRP and interleukin-6. As a bonus, it will reduce stress, one of the primary contributors to low-grade chronic inflammation.
  • Get a massage –– Massage is one of the best ways to stimulate blood flow to the body, which can help to speed up healing and is probably one of the most enjoyable ways to reduce inflammation. Swedish massage can also reduce the levels of two hormones that promote inflammation, and can increase your white blood cell production to make your body more effective at defending itself.
  • Try more soy –– Soy can help to reduce your risk of cardiovascular inflammation, with just 25 grams of soy protein per day. Drinking a small amount of soy milk, eating tofu, or even consuming soy beans in their natural form can do wonders to reduce inflammation.
  • Go green –– Or, more specifically, EAT green! Dark, leafy greens contain a lot of magnesium, a mineral that plays a vital role in your body’s health. Most people fail to get enough magnesium in their diet, which is why they suffer from chronic inflammation.
  • Drink green tea –– Green tea is packed with antioxidants that can help to reduce inflammation and prevent oxidative stress from damaging the body. Definitely a good reason to add green tea to your day, and one of the easiest ways to reduce inflammation.

About the author


Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise--he does so six days a week--and loves to share his passion for fitness and health with others.

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