Inflammation is part of the body’s response to injury and illness. In the short term, it helps the body to heal. However, long-term inflammation can cause or worsen chronic health conditions.
Natural remedies for inflammation can reduce the overall level of inflammation in the body and improve overall health. Some people may also find that reducing inflammation may reduce symptoms of conditions such as: arthritis.
This article looks at a number of natural anti-inflammatory remedies, including:
- dietary approaches
- Lifestyle changes
- topical remedies
Inflammation is part of the body’s natural response to disease. It causes the blood vessels to widen, allowing more white and red blood cells to travel to damaged areas of the body.
Inflammation is helpful in the short term. Acute inflammation helps the body heal itself from things like injury or infection. However, in the long run, inflammation can be harmful.
Chronic inflammation is implicated in numerous health conditions such as arthritis, autoimmune diseases, and inflammatory bowel disease. According to one Article 2020, chronic inflammatory diseases are one of the leading causes of death worldwide.
It is possible to reduce inflammation naturally. However, the extent to which natural remedies work may depend on the cause of the inflammation.
For example, someone with a recurring infection will have inflammation as a result of the infection. Natural remedies can help relieve symptoms, but they don’t solve the underlying problem.
If a person is concerned that inflammation is affecting their health, it may be helpful to speak to a doctor about their symptoms.
One of the most important ways people can naturally reduce inflammation is through diet. A diet that is high in saturated fat and refined sugars is associated with higher rates from inflammation. High glycemic index foods, such as refined carbohydrates, can also help.
These foods are common in the typical western diet. However, it is possible to start an anti-inflammatory diet by performing simple swaps. For example, start by reducing the amount of processed, sweetened, or fried foods in your diet and introducing more:
- Fruits and vegetables: Fruits and vegetables are important sources of Vitamins and minerals as well Antioxidantsthat can protect against inflammation.
- Nuts and seeds: These foods are good sources of vitamins, minerals, and healthy fats. Almonds in particular are associated with a lower risk, diabetes and cardiovascular diseases.
- Fiber: According to the 2020 article, fiber has been linked to lower levels of tumor necrosis factor (TNF), an inflammatory cytokine. People can increase their fiber intake by eating foods like beans, legumes, and whole grains.
- Herbs and spices: Many herbs and spices, such as turmeric, have anti-inflammatory effects. Turmeric contains curcumin, a compound that has been known to have beneficial effects on people with inflammatory conditions like arthritis Review 2018.
- Polyphenols: Polyphenols are a type of antioxidant. People can use black or polyphenols. to get Green tea and berries.
- Healthy fats: Anti-inflammatory fats – like those found in fish, olives, and avocados – are healthy alternatives to saturated fats. Contains oily fish Omega 3that is associated with lower levels of inflammatory compounds such as TNF.
Another way diet can reduce inflammation is by helping people achieve or maintain a moderate weight.
Obesity is a risk factor for inflammation that is independent of a person’s diet. This is due to the substances that fatty tissue releases in the body, some of which affect the level of inflammation. This means that even if someone is eating a balanced diet, there is excess body weight can still affect their inflammation levels.
Many aspects of a person’s lifestyle can affect the level of inflammation. These include:
- Mental health
- Environmental factors such as pollution
- drink alcohol
- Hormone health
The following can help someone reduce their inflammation levels:
Quitting smoking can help Reduce inflammation. It also lowers the risk of many inflammatory diseases and adds up, according to the Centers for Disease Control and Prevention (CDC) ten years to the life expectancy of a person.
Regular exercise helps reduce inflammation in a number of ways. For example, it can help people maintain a moderate weight, promote their mental health, and directly reduce the amount of inflammatory chemicals in the body.
A 2017 study also suggests that it is worth doing justice 20 minutes moderate exercise may be enough to lower TNF levels. The authors point out that this can benefit people with mild inflammation.
Pay attention to mental health
stress is a risk factor for many mental illnesses and can also increase inflammation. However, reducing stress can be a challenge.
Depending on a person’s circumstances, they may want to try the following:
- watch out when stress occurs
- Noticing situations or thoughts that often cause it
- Think about how to deal with the triggers, e.g. For example, ask for help, delegate tasks, or talk to a friend
- Make time for relaxing activities such as yoga, Meditation, creative hobbies or being in nature
- Talk to a therapist or counselor, especially if you have chronic stress or anxiety has an impact on daily life or physical health
Get a good night’s sleep
Sleep disorders also affect inflammation levels as well as mental health.
However, since many things can lead to insomnia, better sleep can vary from person to person. It can mean, for example:
- Establish a regular sleep schedule
- Create time to relax before bed
- make the sleeping environment dark, calm and cool
- Avoid screens and blue light in the evening
- Treating any underlying sleep or mental illness that may be preventing quality sleep
Parents and carers can also benefit from help with caring for infants who wake up at night.
Supporting hormone health can also help regulate inflammation levels. Sex hormones, such as testosterone and estrogen, have an impact on the production and secretion of inflammatory molecules in men and women.
Good sleep, a balanced diet, stress management and regular exercise all have a positive effect on sex hormones. People with underlying diseases – such as Polycystic ovary syndrome – may need additional help from a doctor to correct hormonal imbalances.
For many people, changes in diet and lifestyle have a significant impact on levels of inflammation.
However, in people with chronic inflammation or inflammatory health conditions, taking certain supplements can help deliver a concentrated dose of an anti-inflammatory substance.
People might want to try:
- Omega 3: People can find omega-3s in fish oil supplements or algae oil supplements.
- Vitamin D: One Review 2011 states that vitamin D inhibits the production of inflammatory substances in the body. People can get more vitamin D from safe sun exposure or from dietary supplements.
- Magnesium: According to one Article 2020, Magnesium is one of the most anti-inflammatory nutrients. However, it is National Institutes of Health (NIH) say many people in the United States are not getting the recommended amount. Taking magnesium supplements can help with this.
- Curcumin: Curcumin is a compound found in turmeric. According to one Review 2018, there is evidence that curcumin can have a beneficial effect on a number of chronic diseases, such as metabolic syndrome, arthritis, certain inflammatory digestive diseases and premenstrual syndrome. However, larger studies are needed.
Talk to a doctor before starting any new supplement as some may interact with existing medical conditions or current medications.
For some people, topical agents help relieve the pain and swelling associated with chronic inflammatory skin conditions, such as: eczema.
One Review 2013 suggests the following natural remedies can reduce inflammation in the skin:
- Aloe vera gel
- Witch hazel water
- colloidal oatmeal that can be added to baths
- Ointments with German chamomile, marshmallow root or yarrow
However, it is important to note that many of the studies in this review are laboratory or animal studies and their results may not apply to humans.
Always speak with a doctor before trying natural treatments for chronic skin conditions, and always do a patch test before using topical agents on any inflamed areas of the skin.
Natural remedies for inflammation include a variety of approaches such as: People can also benefit from taking certain nutritional supplements or trying topical remedies for inflammatory skin conditions.
If chronic inflammation is a problem or could cause symptoms, it is important to see a doctor.