How to Reduce Inflammation Fast and Safely

Inflammation is one of our body’s natural processes that can heal and defend it from damage. But inflammation will hurt you if it becomes a chronic problem. People with chronic inflammation may suffer from it for weeks, months, or years, often bringing severe health consequences.

The good news is there is plenty you can do to reduce inflammation naturally. Interested? Keep reading!

Avoid These Foods

One of the simplest ways to reduce many types of inflammation is to stop eating foods that we know cause it. Strongly consider cutting these items from your diet today:

  • Fruit juices and other drinks with sugar, including sodas.
  • Refined carbohydrates: They infest the typical American diet and include white bread, white pasta, and white rice. If it is processed food in a box, chances are it is loaded with refined carbs.
  • Processed meats: Sausages, hot dogs, and bologna are bad news.
  • Processed snack foods: Any type of chip, pretzel, or cracker – avoid!
  • Some oils: Soybean and corn oil are especially no-go.
  • Trans fats: Beware of foods with partially hydrogenated ingredients.

Eat Plenty of These Foods

These are the healthy foods you should eat if you want to kick inflammation to the curb:

  • Vegetables: The best are kale, broccoli, Brussel sprouts, cauliflower, and cabbage.
  • Fruit: Hit blueberries, grapes, and cherries hard for their anti-inflammatory properties.
  • Healthy fats: Coconut oil and olive oil are incredibly healthy.
  • Fatty fish: Herring, mackerel, sardines, and salmon will reduce chronic inflammation.
  • Dark chocolate.
  • Red wine: If you love wine, you’ll be happy to know that five ounces per day for women and 10 ounces per day for men are excellent for fighting inflammation.

Get More Sleep

Getting a great night’s sleep is not just for keeping you awake during the day. Adequate sleep is essential to reduce your inflammation and stress levels and heal your body. If you want to get more sleep naturally, here are some simple ideas:

  • Increase your levels of magnesium: Many experts particularly recommend the glycinate form of the mineral.
  • Consume sleep-promoting herbs, such as kudzu root. You also might try an herbal sleep blend made from vitamin B6, passionflower, lemon balm, chamomile, valerian, and a bit of melatonin.
  • Avoid artificial light before bedtime: Get rid of the unnatural light emitted from cell phones, TV, and computer screens an hour before bed.

Try CBD Oil

CBD oil has long been associated with its potent anti-inflammatory properties. CBD is known to have substantial effects on our CB2 receptors, which influence the immune system. Inflammation is a form of the immune response, making sense that CBD oil can reduce various types of inflammation.

Plus, many animal studies have shown that CBD has anti-inflammatory properties that can help people with arthritis.

Also, a 2015 study in Bioorganic and Medicinal Chemistry talked about the anti-inflammatory properties of CBD oil. The study found that it can lower inflammation via several body pathways. It is believed to be an effective treatment for many inflammatory diseases.


Some people might think that sitting around and using the body less is how you can reduce inflammation. But the opposite is true! Regular, moderate to vigorous exercise to prevent many types of inflammation.

Experts recommend making time for up to 45 minutes of aerobic exercise and 25 minutes of resistance training at least four times per week.

So, you don’t have to rely on synthetic and often dangerous drugs to deal with your inflammation. These natural methods can be just as effective, and safer, to boot!