FSM Media

by Dianna Ranere

Natural Ways To Reduce Inflammation To Improve Your Health

Image by PublicDomainPictures from Pixabay

Inflammation can cause numerous health complications. Not only can it cause swelling and discomfort, but it can increase the risk of diseases such as Chron’s, diabetes, and irritable bowel disease. If you suffer from an inflammatory disease, there are many ways you can reduce the inflammation naturally. You can attain similar benefits from natural remedies and health methods than you can from prescriptive options. 


For more help with how to reduce inflammation using natural methods, keep reading. 


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Cold Therapy 

There are many natural ways to reduce inflammation. Some involve your diet, while others involve physical experiences. A great way to reduce inflammation is through hot cold therapy. Immersing you in an ice bath after a long hot sauna session deflates any inflammation. They constrict the blood vessels, and this results in flushing the lactic acid out of the tissues and reducing the swelling.

If you have ever wanted to try an ice bath or have tried one and want one more regularly without breaking the bank, a Daily Cold Plunging Tank is a great option. It offers cold and clean water from the comfort of your own home. The health benefits include a stronger immune system, reduced arthritic pain, healthier skin, less inflammation, and an improved mood.


Gentle exercise that involves stretching and twisting your body encourages blood flow, which reduces inflammation. Yoga involves fantastic and gentle moves that generate flexibility in the spine and reduces mild and chronic inflammation. 

Yoga is also a great way to look after your mental health. As well as reducing inflammation and improving your mental state, yoga increases body awareness, relieves stress, reduces muscle tension, and centers the nervous system. 


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Dietary Changes

Many foods can help with reducing inflammation. Similarly, many foods can cause inflammation. Understanding which foods are good for inflammation is useful for ensuring your diet does not contribute to worsening your inflammation condition. 

Some anti-inflammatory foods to add to your diet include:


  • Tomatoes
  • Olive oil
  • Fatty fish 
  • Green leafy vegetables
  • Nuts 
  • Berries
  • Citrus fruits


Foods to avoid that can cause or worsen inflammation include refined carbohydrates, such as white bread and pastries. Other foods include fizzy drinks, red meat, heavy dairy products, and fried foods. Sugary cereals and drinks, deep-fried food, and pastries are all pro-inflammatory offenders. They can contain plenty of unhealthy fats that are linked to inflammation. But eating whole fruits, veggies, grains, and beans can be quick if you prep ahead for multiple meals.

Sleep Earlier

Practice switching off your devices and focusing on yourself in the evenings. Unwinding can help you get better sleep. While it may seem a little indulgent, getting 7 to 8 hours of continuous sleep is what’s considered adequate for adults and we should all aim for that as our norm. Routinely not getting enough sleep (6 hours or less) triggers inflammation. 

Even for healthy people, research suggests increases risk for metabolic issues that can lead to obesity, Type 2 diabetes, and heart disease, as well as dementia and Alzheimer’s.  

Swap Caffeine For Caffeine-Free Tea

If you drink one to three cups of coffee or other caffeinated drinks a day, consider swapping one of those for a cup of green tea instead. Green tea leaves are packed with polyphenol compounds, which can help reduce free radical damage to stop further inflammation. 


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Practice Mindful Activities

Mindful activities like meditation and getting creative help your mind as well as your body. After meditation, the brain manages stress better. Stress triggers inflammation and therefore is responsible for the reduced levels of inflammation.


Inflammation is the body’s first line of defense against infection and injury, but it can damage the body if it lasts a long time. Meditation is thought to be an important way in which psychological stress can increase a person’s risk of developing a disease. Chronic inflammation is associated with increased risk for psychiatric disorders, autoimmune conditions such as asthma and arthritis, cardiovascular disease, neurodegenerative disease, and some types of cancer.

To reduce inflammation and the risk of inflammatory conditions, integrate these natural lifestyle steps into your daily routine. It can be as simple as changing your diet or practicing yoga every day.