Menu
eMediHealth Logo
Subscribe
No Result
View All Result
eMediHealth Logo
Subscribe
No Result
View All Result

Home > Allergy & Immunology > 7 Home Remedies to Reduce Inflammation

7 Home Remedies to Reduce Inflammation

August 22, 2022
8 min read
By Sarita Sanke, MD | Dermatology

In this article:

  • Natural Treatments for Inflammation
  • Diet and Lifestyle Changes for Chronic Inflammation
  • Does Low Vitamin D Cause Inflammation?
  • Final Word

Inflammation is the body’s natural response to a harmful condition such as injury, disease, or infection.

home remedies to reduce inflammation

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)

Advertisements

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.

Curcumin also helps provide relief from the pain associated with inflammation. (3)(4)

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.
consuming turmeric, ginger, or green tea can help reduce inflammation

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)

Advertisements

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.
cinnamon, garlic, cayenne pepper, Bosewellia can reduce inflammation

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)

Advertisements

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

consuming anti-inflammatory foods can help prevent inflammation

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)

Advertisements

4. Drink more water

drinking adequate levels of water can help avoid inflammation

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)

Advertisements

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

avoid alcohol consumption as it leads to chronic inflammation in long run

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.

Final Word

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.

Continue Reading Continue ReadingInflammation: Causes, Symptoms, Diagnosis, and Treatment
References
  1. What is an inflammation? – informedhealth.org – NCBI bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK279298/.
  2. Chen L, Deng H, Cui H, et al. Inflammatory responses and inflammation-associated diseases in organs. Oncotarget. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805548/. Published December 14, 2017.
  3. Hewlings SJ, Kalman DS. Curcumin: A review of its effects on human health. Foods (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/. Published October 22, 2017.
  4. Daily JW, Yang M, Park S. Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: A systematic review and meta-analysis of randomized clinical trials. Journal of medicinal food. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003001/. Published August 2016.
  5. Gupta SC, Patchva S, Aggarwal BB. Therapeutic roles of Curcumin: Lessons Learned From Clinical Trials. The AAPS journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3535097/. Published January 2013.
  6. Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: Review of current evidence. International journal of preventive medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/. Published April 2013.
  7. Anh NH, Kim SJ, Long NP, et al. Ginger on human health: A comprehensive systematic review of 109 randomized controlled trials. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019938/. Published January 6, 2020.
  8. Ohishi T; Goto S; Monira P; Isemura M; Nakamura Y; Anti-inflammatory action of Green Tea. Anti-inflammatory & anti-allergy agents in medicinal chemistry. https://pubmed.ncbi.nlm.nih.gov/27634207/.
  9. Shishehbor F; Rezaeyan Safar M; Rajaei E; Haghighizadeh MH; Cinnamon consumption improves clinical symptoms and inflammatory markers in women with rheumatoid arthritis. Journal of the American College of Nutrition. https://pubmed.ncbi.nlm.nih.gov/29722610/.
  10. Schäfer G, Kaschula CH. The immunomodulation and anti-inflammatory effects of garlic organosulfur compounds in cancer chemoprevention. Anti-cancer agents in medicinal chemistry. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3915757/. Published February 2014.
  11. Bayan L, Koulivand PH, Gorji A. Garlic: A review of potential therapeutic effects. Avicenna journal of phytomedicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/. Published January 2014.
  12. Basith S, Cui M, Hong S, Choi S. Harnessing the therapeutic potential of capsaicin and its analogues in pain and other diseases. Molecules (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6272969/. Published July 23, 2016.
  13. Fattori V, Hohmann MSN, Rossaneis AC, Pinho-Ribeiro FA, Verri WA. Capsaicin: Current understanding of its mechanisms and therapy of pain and other pre-clinical and clinical uses. Molecules (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273101/. Published June 28, 2016.
  14. Gupta I; Parihar A; Malhotra P; Gupta S; Lüdtke R; Safayhi H; Ammon HP; Effects of gum resin of Boswellia serrata in patients with chronic colitis. Planta medica. https://pubmed.ncbi.nlm.nih.gov/11488449/.
  15. Yu G, Xiang W, Zhang T, Zeng L, Yang K, Li J. Effectiveness of boswellia and Boswellia extract for osteoarthritis patients: A systematic review and meta-analysi. BMC complementary medicine and therapies. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7368679/. Published July 17, 2020.
  16. Chronic inflammation – statpearls – NCBI bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK493173/.
  17. Zivkovic AM, Telis N, German JB, Hammock BD. Dietary omega-3 fatty acids aid in the modulation of inflammation and Metabolic Health. California agriculture. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4030645/. Published July 2011.
  18. Tsigalou C, Konstantinidis T, Paraschaki A, Stavropoulou E, Voidarou C, Bezirtzoglou E. Mediterranean diet as a tool to combat inflammation and chronic diseases. an overview. Biomedicines. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400632/. Published July 8, 2020.
  19. Dhaka V, Gulia N, Ahlawat KS, Khatkar BS. Trans fats-sources, health risks and Alternative Approach – A Review. Journal of food science and technology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551118/. Published October 2011.
  20. Shahbazi R, Sharifzad F, Bagheri R, Alsadi N, Yasavoli-Sharahi H, Matar C. Anti-inflammatory and immunomodulatory properties of fermented plant foods. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8147091/. Published April 30, 2021.
  21. Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration, and health. Nutrition reviews. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/. Published August 2010.
  22. Fuhrman J. The hidden dangers of fast and processed food. American journal of lifestyle medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6146358/. Published April 3, 2018.
  23. Scheffer Dda L, Latini A. Exercise-induced immune system response: Anti-inflammatory status on peripheral and central organs. Biochimica et biophysica acta. Molecular basis of disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7188661/. Published October 1, 2020.
  24. Hruby A, Hu FB. The epidemiology of obesity: A big picture. PharmacoEconomics. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4859313/. Published July 2015.
  25. Mariotti A. The effects of chronic stress on Health: New Insights Into the molecular mechanisms of brain-body communication. Future science OA. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/. Published November 1, 2015.
  26. Chiva-Blanch G, Badimon L. Benefits and risks of moderate alcohol consumption on cardiovascular disease: Current findings and controversies. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7020057/. Published December 30, 2019.
  27. Gallucci G, Tartarone A, Lerose R, Lalinga AV, Capobianco AM. Cardiovascular risk of smoking and benefits of smoking cessation. Journal of thoracic disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399440/. Published July 2020.
  • Was this article helpful?
  • YES, THANKS!NOT REALLY
Spread the Love❤️
Advertisements
Advertisements
Advertisements
Advertisements

Newsletter

Get our BEST updates delivered to your inbox:



This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Categories

  • Nutrition
  • Wellness
  • Oral Care
  • Eye Care
  • Heart Health
  • Skin & Beauty
  • Women’s Health
  • Ear, Nose & Throat
  • Respiratory Health

Links

  • Home
  • About Us
  • Contact
  • Privacy Policy
  • Terms and Conditions
  • Cookie Policy
  • Editorial Policy
  • Advertising Policy
  • Subscribe to Newsletter
eMediHealth

This site provides content for informational purposes only. The information provided is not intended for use as medical advice, diagnosis, or treatment. In case of a medical concern or emergency, please consult your healthcare provider.

This website is certified by Health On the Net Foundation.

Our Network: Little Extra

© 2019 eMediHealth. All rights reserved.

No Result
View All Result
  • Nutrition
  • Skin & Beauty
  • Wellness
  • Yoga & Meditation
  • Women’s Health
  • Heart Health
  • Allergy & Immunology
  • Bones & Joints
  • Child Health
  • Digestive
  • Ear, Nose & Throat
  • Eye Care
  • Glands & Hormones
  • Health News
  • Infectious Diseases
  • Mental Health
  • Nervous System
  • Oral Care
  • Pain Management
  • Respiratory Health
  • Sleep Disorders
  • Urological Health

© 2019 eMediHealth. All rights reserved.