Top 5 Ways to Reduce Chronic Inflammation


If you’re someone who’s been struggling with your health and can’t seem to get rid of the excess weight, then you should start thinking about inflammation and how it affects your body. Getting in shape may be an uphill battle - especially if you’re suffering from chronic inflammation, but getting it under control and starting to see real health progress will be worth it.

To some extent, inflammation is a good thing. Every scrape and cuts you get causes acute inflammation. As soon as your body realizes that it’s on a breach, and potential pathogens may come in, inflammation sets in to get those white blood cells working. Inflammation helps fight pathogens and promotes healing.

Chronic inflammation on the other hand is when the inflammation keeps on going and nothing can seem to turn the switch off. When this happens, your cells go in a constant “attack mode” attacking other of your cells and ultimately causing more damage to your body.

Because it’s a chronic situation, you may not feel that you’re already suffering from chronic inflammation, but it comes up in many different ways like getting pre-diabetic symptoms, ulcerative colitis, irritable bowel syndrome, arthritis, obesity, heart diseases and even cancer.

There’s a possibility that chronic conditions will never go away, but with some lifestyle changes and good diet decisions, you can actually manage such inflammation. Here are some of the things you can start doing right now:

Eliminate Sugar In Your Diet

If you have a sweet tooth, eliminating sugary treats can be hard. But you can substitute them with fruits. At first, it will be challenging, but as soon as you get the hang of eating fresh fruits and other whole foods, your world will literally change. It’s a difficult process!

But what you can do is to observe how you feel after constantly eating whole foods. Notice how it affects your mood and energy. You don’t have to completely cut the sugars out, but you can do it slowly in baby steps. This commitment will be worth it!

Eat More Healthy Fats and Oils

Inflammation is also linked to an imbalance of polyunsaturated fats in the body. Eating more foods with omega-3 can help eliminate your inflammation by balancing out the ratio of omega-3 and omega-6 in your system.

You can get this from sources like olive oil, fatty fish, cod liver oil, nuts, or avocados. Cut out processed oils like soybean, palm, corn and canola oil. Read labels to make sure the products you are buying are unprocessed.

Supplement Your Body With Anti-Inflammatory Foods

Basically, when you start eating healthy, you’re already on your way for this step. Most healthy foods are already anti-inflammatory in nature and can also help stabilize your weight. Eating green leafy vegetables like spinach, kale, swiss chard, broccoli and Brussel sprouts are just a few of the wise choices you can make.

Blueberries have anti-inflammatory properties and have the highest antioxidant amount out of all fruits and vegetables. Turmeric has also been shown to treat joint pain due to arthritis which is related to inflammation. Taking it in pure capsule form will give you the best results. You can find more information on turmeric uses and side effects by reading about it on amazon.


It doesn’t matter if you’re walking 30 minutes a day, or you choose to climb the stairs for work instead of taking the elevator. Moving your body more is good for you! Though it is advisable to get on a routine, you don’t really have to yet. All you need to think about is how to start becoming more active and less sedentary.

Prioritize exercise in your schedule and try to squeeze time for it, doing whatever it takes. You’ll feel sore at the beginning, but once you get the hang of it, you’ll surely like how light your body feels.

Get Rid Of Stress And Sleep More

Stress can elevate your cortical levels almost all the time and high cortisol levels can also feed on your inflammatory response. So, make sure to get at least 7 to 8 hours of sleep daily. Sleep doesn’t only prevent stress, it’s also the time when our body goes hyper drive in repairing damaged cells.

When proper sleep is achieved, your body releases human growth hormones that helps level out your blood sugar and boosts metabolism for better body consumption of energy. When you sleep more, your body gets better at converting your stored fat to energy, so try to get a good night’s rest.

Another way to distress is to breathe properly. Taking time to take deep breaths has more benefits that you may think. Doing deep breathing exercises can help stimulate the parasympathetic nervous system to relax. If you are an overworked individual, advantages from breathing exercises will definitely do you some good.

Chronic inflammation is the culprit of many other diseases that will creep on you as you start to age. If you don’t treat it right now, you can potentially risk getting various diseases like high blood pressure, arthritis, type 2 diabetes, heart conditions, Crohn’s disease, multiple sclerosis and many others that usually come later on in life. Needless to say, the list of diseases goes on. It’s time to start taking care of your health right now.

gracieAuthor bio: Katrina Rice is a mom and a freelance writer. She strongly believes in the concept of holistic wellness through healthy and natural living, travelling and immersing one's self in new activities. A self-proclaimed health enthusiast, she hopes to inspire more people to do the same.