Written by Divinity Nutra, Updated on March 15, 2023
Inflammation is the talk of the town these days, but what exactly is it? Inflammation is the natural response of the body to injury or infection. However, when it becomes chronic, it can contribute to significant health problems such as heart disease, arthritis, and autoimmune disorders.
Fortunately, there are several ways to get rid of inflammation fast and improve overall health.
Before we discuss how to reduce inflammation, it’s important to discuss inflammation itself in a bit more detail.
What Is Inflammation?
Inflammation is a natural biological response of the body to injury, infection, or disease. It involves the immune system releasing chemicals to protect the body and fight off harmful invaders such as bacteria, viruses, and other pathogens. This process leads to swelling, redness, heat, and pain in the affected area.
While acute inflammation is a normal and beneficial response of the body to injury or infection, chronic inflammation is a long-term low-grade response that can contribute to a wide range of health problems.
It’s important to understand the difference between acute and chronic inflammation and to work with a healthcare provider to identify and manage any underlying causes of chronic inflammation.
What Causes Inflammation?
What causes inflammation? Inflammation can be caused by a variety of factors, including:
- Infections: Inflammation can be triggered by an infection caused by bacteria, viruses, or other pathogens.
- Physical injury: Inflammation can occur in response to physical injury, such as a cut, burn, or broken bone.
- Environmental toxins: Exposure to environmental toxins, such as air pollution or tobacco smoke, can contribute to chronic inflammation.
- Poor diet: A diet that is high in processed foods, added sugar, and refined carbohydrates can increase inflammation.
- Stress: Unmanaged stress can cause inflammation in the body and increase the risk of chronic health problems.
- Genetics: Certain genetic factors can increase the risk of inflammation and chronic health problems.
- Autoimmune disorders: Inflammation can occur in response to an autoimmune disorder, where the immune system mistakenly attacks healthy cells and tissues in the body.
Risks of Chronic Inflammation
Chronic inflammation is a low-grade, long-term response of the body to injury, infection, or disease that can increase the risk of several serious health problems, including:
- Heart disease: Chronic inflammation can lead to the development of heart disease and increase the risk of heart attack and stroke.
- Arthritis: Inflammation in the joints can lead to pain, swelling, and stiffness in conditions such as rheumatoid arthritis.
- Cancer: Chronic inflammation can increase the risk of certain types of cancer, such as colon cancer and breast cancer.
- Autoimmune disorders: Chronic inflammation can increase the risk of development, or the worsening of, autoimmune disorders.
- Metabolic disorders: Chronic inflammation can heighten the risk of metabolic disorders, such as type 2 diabetes, obesity, and non-alcoholic fatty liver disease.
- Neurological disorders: Chronic inflammation has been linked to the development of neurological disorders, such as Alzheimer’s disease and Parkinson’s disease.
Signs of Inflammation in the Body
Here’s what to look for. The five classic signs of inflammation are:
- Redness: The affected area becomes red and swollen due to increased blood flow.
- Heat: The affected area becomes warm to the touch due to increased blood flow.
- Pain: Inflammation can cause pain and discomfort in the affected area.
- Swelling: The affected area becomes swollen and may feel tender to the touch. (Learn how to reduce swelling)
- Loss of function: Inflammation can cause a loss of function in the inflamed area, making it difficult to move or use the affected joint or limb.
It’s important to note that not all forms of inflammation will exhibit all five signs, and some warning signs may be more pronounced than others.
Without further ado, here are 12 ways to reduce inflammation in the body naturally.
1. Cut Out Foods That Cause Inflammation
Eliminating unhealthy foods from your diet can help reduce inflammation quickly.
A diet that is high in processed foods, added sugar, high-fat dairy products, and refined carbohydrates can contribute to chronic inflammation. Having a tasty treat once every few weeks likely won’t pose any issues, but these foods that cause inflammation should be mostly avoided.
2. Consider an Anti-Inflammatory Diet
An anti-inflammatory diet is a type of eating plan that is designed to get rid of inflammation in the body fast. This type of diet emphasizes eating whole, nutrient-dense anti-inflammatory foods such as fruits, vegetables, whole grains, lean proteins, herbs and spices, and healthy fats while limiting or avoiding processed foods, sugar, and refined carbs.
Research has shown that following an anti-inflammatory diet can help reduce chronic inflammation and improve overall health, reducing the risk of several serious health problems.
3. Make Time to Exercise
Regular exercise can also help reduce inflammation in the body naturally.
Physical activity has been shown to stimulate the production of anti-inflammatory compounds while reducing the levels of pro-inflammatory cytokines. Exercise has also been shown to improve cardiovascular health, support a healthy metabolism, and manage stress, all of which can contribute to lower levels of inflammation and improved overall health.
4. Maintain a Healthy Weight
Losing weight, or maintaining a healthy weight, can help reduce inflammation in the body, as well.
Excess body fat, especially in the abdominal area, has been linked to an increase in levels of inflammation. By losing weight, particularly through a healthy diet and exercise regimen, you can decrease the amount of fat in your body and get rid of inflammation.
5. Manage Stress
Managing stress is another way you can lower bodily inflammation.
Excessive levels of stress have been linked to an increase in pro-inflammatory cytokines, contributing to chronic inflammation. By reducing stress through practices such as mindfulness, meditation, exercise, and spending time with loved ones, you can help decrease inflammation.
6. Get Enough Sleep
For some people, this is easier said than done, but getting enough quality sleep can help reduce inflammation in the body fast.
Sleep is a critical time for the body to repair and regenerate, and sleep deprivation has been linked to an increase in pro-inflammatory compounds. By making sleep a priority and getting enough quality rest, you can help reduce inflammation and support optimal health and well-being.
7. Try Intermittent Fasting
Another way to get rid of inflammation quickly is through intermittent fasting.
By periodically abstaining from food, the body can decrease inflammation by reducing oxidative stress and promoting cellular repair. Intermittent fasting has been shown to improve overall health by reducing inflammation, regulating glucose and insulin levels, and promoting metabolic function.
8. Take Up Yoga
It turns out that practicing yoga can also help naturally reduce bodily inflammation.
Yoga has been shown to reduce stress, regulate the immune system, and improve overall physical function, all of which can contribute to lower levels of inflammation. By incorporating yoga into your routine, you can decrease inflammation and improve physical and mental balance.
9. Enjoy a Massage
Who knew that splurging on an occasional massage can help get rid of inflammation in the body?
Massages have been shown to lower stress and improve circulation, both of which can help reduce inflammation fast. A massage can also promote relaxation and reduce muscle tension, which can help improve overall physical function and reduce inflammation.
10. Eliminate Alcohol and Tobacco
Although seemingly obvious, eliminating alcohol and tobacco can significantly reduce bodily inflammation.
Alcohol and tobacco have both been linked to an increase in pro-inflammatory compounds, contributing to chronic inflammation. By eliminating these substances, you can lower inflammation and improve overall health, reducing the risk of several serious health problems such as cardiovascular disease, cancer, and liver disease.
11. Load up on Antioxidants
Squeezing more antioxidants into your diet can help to quickly get rid of inflammation.
Antioxidants help neutralize harmful free radicals, which often contribute to inflammation. By incorporating foods rich in antioxidants into your diet, such as berries, nuts, and leafy greens, you can lower inflammation and improve overall well-being.
12. Use Dietary Supplements
Last but not least, using proven anti-inflammatory supplements can help reduce inflammation in the body fast and get rid of pain naturally. Here are three to get you started.
Turmeric can help fight inflammation in the body. The active ingredient in turmeric, curcumin, has potent anti-inflammatory properties.
- Learn More: 10 Best Turmeric Curcumin Supplements for 2023
Apple cider vinegar can also help decrease inflammation in the body. The acetic acid in apple cider vinegar has been shown to have anti-inflammatory effects, reducing oxidative stress and promoting cellular repair.
- Learn More: 10 Best Apple Cider Vinegar Gummies for 2023
Elderberry can lower inflammation in the body due to its high antioxidant capacity. The compounds found in elderberries have potent anti-inflammatory properties, helping to reduce oxidative stress and promote healthy aging.
- Learn More: 10 Best Sambucus Elderberry Gummies for 2023
Bonus Tip: Stay Hydrated!
Don’t forget about good old H₂O! Drinking water can help reduce inflammation in the body naturally.
Adequate hydration is important for maintaining healthy body functions, including reducing inflammation. By ensuring you drink enough water every day, you can help reduce inflammation and support overall health and well-being.
How to Get Rid of Inflammation Fast: Final Thoughts
Incorporating these tips into your daily routine can help reduce inflammation naturally. By making healthy lifestyle choices and managing stress, you can support your body’s natural healing processes and reduce your risk of chronic health problems.
Inflammation is a complex issue that can contribute to a wide range of health problems. However, with the right tools and a commitment to wellness, reducing inflammation quickly and maintaining good health are within reach.