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Inflammation is the body’s natural response to a harmful condition such as injury, disease, or infection.
There are two types of inflammation: acute and chronic. (1)
Acute inflammation usually occurs due to a wound or temporary infection. It can resolve in a few days when the injury or infection is cured. Chronic inflammation, on the other hand, can last for months or years. It may occur due to chronic diseases such as diabetes, cancer, kidney diseases, or immune system disorders.
Inflammation can be damaging to your body. Fortunately, there are natural remedies for inflammation. (2)
Natural Treatments for Inflammation
You can help reduce the amount of inflammation in your body by using these natural remedies:
1. Use turmeric
Turmeric is filled with antioxidant and anti-inflammatory properties. It contains “curcumin”, a potent natural compound that helps treat chronic and acute inflammation.
How to use:
- Add a teaspoon of turmeric powder to a glass of warm milk and drink it every day.
- You can also try curcumin supplements. (5)
2. Consume ginger
Ginger is another great natural remedy for inflammation. (6) It is rich in phenolic compounds and antioxidants that may help block the action of inflammatory pathways associated with chronic diseases. (7)
How to use:
- You can drink a cup of ginger tea every day.
- You can also consume a teaspoon of minced ginger and honey every morning.
3. Sip on some green tea
Green tea is known for its soothing and antioxidant properties. It is rich in anti-inflammatory compounds and can be useful in people suffering from obesity, cancer, and other diseases.
How to use:
You can drink a cup of green tea every morning. (8)
4. Cinnamon usage can help
Cinnamon is a known cure for certain conditions that lead to chronic inflammation such as arthritis. It helps decrease the levels of C-reactive protein (a pro-inflammatory marker) in the blood. (9)
How to use:
You can add powdered cinnamon to your daily cup of coffee or tea.
5. Incorporate garlic in your diet
Garlic is a flavorful ingredient that can spice up any dish. Moreover, it has several health benefits for you. (10) Garlic is abundant in diallyl disulfide, a natural compound that has powerful anti-inflammatory qualities. (11)
How to use:
You can season your food with garlic every day.
6. Use cayenne pepper
Cayenne pepper is another ingredient that works great both as a seasoning and as a remedy for inflammation. (12) It contains the compound capsaicin, which works well to reduce inflammation and pain in the body. (13)
How to use:
- You can take capsaicin supplements every day to reduce inflammation.
- If the inflammation is localized in a specific area, you can apply a capsaicin-based cream to it. Always consult your doctor before doing this, and do not apply the cream on an open wound.
7. Boswellia usage can help
Boswellia, or Indian frankincense, is a traditional Ayurvedic cure for inflammation. (14) It may be helpful in reducing inflammation associated with a variety of conditions – ranging from heart disease, fever, and arthritis to digestive issues such as Crohn’s disease. It also helps relieve pain. (15)
Diet and Lifestyle Changes for Chronic Inflammation
Here are a few dietary and lifestyle changes you can make to reduce inflammation in the body: (16)
1. Load up on anti-inflammatory foods
Including lots of foods with antioxidant and anti-inflammatory properties in your everyday diet can have a big impact on your health. (17) These include green leafy vegetables, most fruits, fish, and whole grains. (18)
2. Cut back or eliminate inflammatory foods
Try to limit your intake of fatty foods such as red meat, dairy, and eggs.
Processed foods containing trans-fat and excessive carbohydrates should also be avoided. Refined sugar is also a major contributor to inflammation. (19)
3. Add fermented foods to your diet
Fermented foods contain beneficial microbes for the digestive system. They can help decrease inflammation, particularly in people suffering from digestive disorders such as Crohn’s disease.
Examples of probiotics and beneficial fermented foods are yogurt, buttermilk, and kombucha. (20)
4. Drink more water
Drinking an appropriate amount of water every day is important for your health. It helps flush out toxins out of your body, hydrates the cells, and decreases inflammation.
Try to consume 2 liters of water every day. (21)
5. Control blood sugar
Avoid processed carbohydrates and refined sugar, especially if you have diabetes. (22)
6. Make time to exercise
Exercising every day helps prevent inflammation and increases blood circulation in the body. Regular workouts help reduce the risk of obesity and other chronic diseases that can cause inflammation such as diabetes.
However, maintaining a balance is important as excessive exercise can also increase inflammatory response. Try to include 30 minutes of walking or jogging in your daily schedule. (23)
7. Lose weight
Weight loss helps reduce inflammation significantly, especially in people with obesity. Belly fat, in particular, is strongly associated with inflammation and chronic diseases. (24)
8. Manage stress
Stress can contribute to chronic inflammation. It is linked with heart disease and depression, both of which may cause inflammation.
Try to meditate every day to relax and decrease stress. (25)
9. Avoid alcohol consumption
Alcohol consumption can damage your liver in the long run. This is a major cause of chronic inflammation. (26)
10. Quit smoking
Smoking also leads to chronic inflammation by damaging the lungs and blood vessels. (27)
11. Don’t forget micronutrients
Certain micronutrients are linked with anti-inflammatory and antioxidant properties. Including them in your everyday diet can help decrease inflammation. Some of these are magnesium, carotenoids, flavonoids, and vitamins D, C, and E.
Does Low Vitamin D Cause Inflammation?
Yes, low levels of vitamin D are routinely linked with inflammation in the body.
Inflammation can lead to tiredness and fatigue. It can damage your body in the long run and it is important to manage it. Unhealthy diets, a sedentary lifestyle, chronic diseases, obesity, smoking, and alcohol consumption are all causative factors of chronic inflammation.
You can try the natural remedies and lifestyle changes given above to help decrease inflammation in your body naturally. If the condition persists, seek medical treatment.