How to Lower Inflammation Naturally: 9 Holistic Hacks

Inflammation is a hot topic in the wellness world. Scroll through social media and you’ll see tips for fighting inflammation everywhere you look.

But not all inflammation is bad. It’s a natural bodily response to protect you from harm. When you stub your toe and get pain and swelling – that’s inflammation working for you.

However, stress, poor diet, and unhealthy lifestyle habits can leave us stuck in an inflammatory state. And when inflammation becomes chronic, it can set the stage for a host of health issues.

The good news is you can lower inflammation in your body by making some simple diet and lifestyle shifts. Read on to learn nine natural remedies to reduce inflammation. But first, let’s cover some basics.

What is Inflammation?

Inflammation is how your body protects you from harmful stimuli. There are two kinds of inflammation:

Acute inflammation is a rapid short-term response to an injury, illness, or infection. Acute inflammation usually resolves on its own once the trigger is removed.
Chronic inflammation is a low-grade inflammation that persists for a prolonged period. This may be for months, or even years.

Risks of chronic inflammation

When inflammation lingers for too long, it increases the risk for a slew of health conditions, including:

Diabetes
Chronic obstructive pulmonary disorder (COPD)
Allergies
Arthritis
Cardiovascular disease
Autoimmune disease
Depression
Chronic pain
Certain types of cancer

Several things can contribute to chronic inflammation, including:

Stress
Smoking
Poor sleep
Hormone imbalances
Obesity
Diets high in inflammatory foods like sugar, saturated fats, or trans fats
Allergens and environmental toxins

Symptoms of chronic inflammation

If low-grade inflammation is brewing inside you, your body may send you some signals.

Here are some common signs of chronic inflammation:

Joint or body pain
Fatigue
Depression and anxiety
Insomnia
Frequent infections
Weight gain or weight loss
Gastrointestinal issues like constipation, diarrhea, and acid reflux

Ways to Reduce Inflammation Naturally

Conventional medicine treats inflammation with anti-inflammatory medications like NSAIDs. However, these drugs come with a long list of side effects. And many prefer a more holistic approach.

Luckily, you can calm inflammation by keeping an anti-inflammatory lifestyle. Here are a few natural ways to tame inflammation in your body:

1 – Eat an anti-inflammatory diet

What you put on your plate matters. Some foods contain compounds like antioxidants and omega-3 fatty acids that calm inflammation. Other foods, like sugar, alcohol, and processed foods can create inflammation.

So how do you shift towards a more anti-inflammatory diet? It’s simple. Eat more wholesome, nutrient-dense foods, and reduce your intake of inflammatory foods.

A top down close up of a bowl of vegetables and chickpeas. This could be an example of an anti inflammatory food. Learn more about the benefits of holistic healing by contacting a holistic doctor in Orland Park, IL. Search for "chiropractor orland park" or for holistic acupuncture Orland Park, IL to learn more today.

Anti-inflammatory foods to add to the menu:

Fresh fruits, especially berries
Vegetables, particularly leafy greens and cruciferous veggies
Whole grains
Beans and legumes
Omega-3-rich fish like salmon, sardines, and mackerel
Nuts and seeds high in omega-3s like walnuts, flaxseeds, and chia seeds
Healthy fats like olive oil and avocados

Inflammatory foods to avoid include:

Foods high in added sugars like soda, candy, and cookies
Alcohol
Red meat
Processed meats like bacon, sausage, and cold cuts
Refined carbs like white bread, white pasta, and pastries
Fried foods like French fries
Processed foods like crackers, chips, cereal, microwave meals, etc.
Oils high in omega-6s like corn, soybean, and canola oil

If nixing all inflammatory foods is overwhelming, you don’t have to go full tilt right away. Start small and gradually phase out inflammatory foods for more nutritious options. Your body will thank you.

2 – Exercise regularly

Physical activity is one of the best ways to tame inflammation in the body. Exercise relieves stress, helps you maintain a healthy weight, boosts your mood, and acts as a natural anti-inflammatory.

A woman smiles while running though a forest while listening to music. This could represent the benefits of exercise for lowering inflammation. Contact a holistic doctor in Orland Park, IL to learn more about holistic acupuncture Orland Park, IL and other services.

And a little goes a long way. Even just 20 minutes of moderate exercise is enough to reduce inflammatory markers in the body.

To keep inflammation in check, aim for at least 150 minutes of moderate exercise each week. Walk, bike, swim, dance, garden, or play tennis. Anything to get your body moving!

3 – Get enough sleep

A man cuddles a pillow while sleeping soundly. Learn how sleep can help reduce inflammation and how a holistic doctor in Orland Park, IL can offer support. Search for an acupuncturist in the Chicago area to learn more about the benefits of a holistic massage in Orland Park, IL and more.

During sleep, important work goes on. Your body makes hormones, repairs cells and tissues, and your brain flushes out toxins – all while you sleep. So it should come as no surprise that lack of sleep is linked with inflammation.

To keep inflammation at bay, do your best to get 7-9 hours of shuteye every night. If getting restful sleep is a struggle, here are a few sleep hygiene tips that may help:

Stick to a consistent sleep schedule
Avoid blue light from electronic screens for 1-2 hours before bed
Create a winding down routine to signal your body it’s bedtime. Journal, meditate, read, take a bath, listen to relaxing music, or cuddle with a partner or pet.
Keep your bedroom dark, quiet, and cool.

4 – Do some yoga

Yoga does it all. It calms the body’s stress response, eases depression and anxiety, and yes – reduces inflammatory markers in the body.

Two woman stretch while in yoga poses on a sunny day. This could be a way to help address inflammation. Learn how chiropractic care in Orland Park, IL can offer support by searching for chiropractor orland park today.

If heading to a yoga studio is outside your budget or not convenient, no worries. There are oodles of free yoga practices you can do from the comfort of home. Here’s one of my favorites.

5 – Spice it up

A top down view of different spices in small piles on a table. Contact a holistic doctor in Orland Park, IL to learn more about the benefits of spices and other forms of inflammation resistance. Learn how chiropractic care in Orland Park, IL can offer support by searching for chiropractor orland park today.

Some of the strongest anti-inflammatories are sitting on your spice rack. Many spices and herbs are bursting with antioxidants with anti-infl a mmatory effects. Some of the standouts are turmeric, black pepper, garlic, ginger, cinnamon, red pepper, clove, cumin, and rosemary.

So when you’re cooking, don’t be stingy with the spices. Add them liberally whenever you can.

6 – Sip on green tea

Whether you’re a die-hard tea drinker, or simply looking to cut back on coffee, consider sipping on some green tea. It contains potent antioxidants like EGCG that calm inflammation.

7 – Head outside

A man lays in a field with legs crossed and arms behind their head. This could represent the benefits of being outdoors that a holistic doctor in Orland Park, IL can help you realize. Learn more about the benefits of chiropractic care in Orland Park, IL and how a holistic massage in Orland Park, IL can offer support.

Getting outdoors is one of the simplest and most enjoyable ways to lower inflammation.

Research reveals spending time in nature has far-reaching health benefits. It improves heart health, boosts immunity, relieves depression and anxiety, and reduces inflammatory markers in the body. All from just going outside!

So do your best to get as much outdoor time as you can. Go for a walk, tend to your garden, dine al fresco, or sip some green tea on your patio.

8 – Try acupuncture

Think acupuncture is just for pain relief? Think again! It’s also proven to lower inflammation.

A man lays on a table with acupuncture needles in specific points of his face. This could represent the benefits of working with an acupuncturist in the Chicago area for holistic healing. Learn more about working with a holistic doctor in Orland Park, IL and the support they can offer.

Research shows acupuncture calms the nervous system and reduces the release of inflammatory cytokines. Its anti-inflammatory effects benefit everything from your hormones to digestion, to your lungs, heart, and immune health.

To learn more about the benefits of acupuncture, check out this article.

9 – Get a chiropractic treatment

Chiropractic care is another holistic tool that can calm inflammation, especially when it comes to chronic pain. In fact, one study found when patients with chronic low back pain received a series of nine chiropractic treatments, it reduced inflammatory markers in their body.

So if you’re struggling with inflammation or chronic pain, consider giving chiropractic care a try.

Image of a Chiropractor in Orland Park assessing a patients back. Showing what you can expect when you can expect from seeing a holistic chiropractor for chiropractic care in Orland Park or the Chicago area.

Tame Inflammation with Acupuncture or Chiropractic Care in Orland Park, IL

The tips we’ve covered should get you well on your way to reducing inflammation. But if you live in the Chicago area and could use more support to keep inflammation at bay, Anchored in Health is here to help.

We offer several holistic services that can calm inflammation, including acupuncture and chiropractic care.

So if you’re ready to tame inflammation naturally, follow these steps:

Contact us with questions.
Schedule your first acupuncture or chiropractic appointment here.
Experience the anti-inflammatory benefits of these holistic treatments firsthand.

Other Holistic Health Services Offered at Anchored in Health in Orland Park, IL

Acupuncture and chiropractic care aren’t all we do at Anchored in Health. We offer a variety of wellness services to help you feel your best. This includes functional medicine, the Shape ReClaimed program, and massage therapy. We also offer functional tests like thermography and genetic testing.

Contact us to learn how we can support you in living your healthiest life! And for more helpful health tips, visit our blog.