How To Reduce Inflammation in the Body Fast: 7 Ways
If you wake up feeling groggy and unmotivated, it could just be that you’ve had a rough night of sleep. Or, if this has become a pattern over the past couple of days, it could be that inflammation is taking over your brain.
Inflammation isn’t bad on its own. However, when it’s kicked into overdrive, you’ll feel (and see) the effects it has on your system. Luckily, there are ways to reduce inflammation within just a couple of days. Read on to learn seven ways you can reduce inflammation fast, as well as how you can keep it away for the long term.
What Is Inflammation?
Inflammation is your body’s built-in defense mechanism, and its main job is to repair injuries or fight off invaders like bacteria or viruses. Acute inflammation, the short-term kind, helps with healing and recovery.
However, when inflammation gets out of control, it turns into chronic inflammation. When it goes on for too long, chronic inflammation
can lead to conditions like arthritis, heart disease, and even depression.
Chronic inflammation often stems from everyday stressors like poor diet, lack of sleep, and high stress levels. Fortunately, you can reduce inflammation simply by removing these types of stressors from your life.
7 Ways To Reduce Inflammation Fast
Before we get into our seven tips to help fight inflammation, it’s important to know that everyone has to start somewhere. Looking at this giant list of things to do might feel overwhelming, and the last thing we want is for your health to start feeling like homework.
Browse through the list and pick one or two things to start with. Once you’ve gotten comfortable with those, add one or two more. Remember, stress can also cause inflammation — so do what you need to keep the process as stress-free as possible!
1. Eat Anti-Inflammatory Foods
Anti-inflammatory foods contain compounds like antioxidants, healthy fats, and polyphenols that help cool down an overactive immune response. They fight off free radicals, protect your cells, and reduce the production of inflammation-promoting proteins. Incorporating these foods into your diet can help your body heal faster — plus, you’ll feel better overall.
Inflammation-fighting foods include the following:
- Berries: Strawberries and blueberries are rich in antioxidants.
- Leafy Greens: Spinach and kale are loaded with vitamins and minerals.
- Fatty Fish: Salmon and mackerel are packed with omega-3 fatty acids.
- Nuts and Seeds: Almonds and flaxseeds contain healthy fats.
In general, try to stick to whole foods instead of processed foods. It’s also important to encourage an overall healthy diet by eating everything in moderation. We know carbohydrates are delicious (who doesn’t love a comforting bowl of pasta?), but try to stick to small portions of whole grains or complex carbs like sweet potatoes when you can.
Another great thing to add to any anti-inflammatory diet is olive oil. This is a staple in the Mediterranean diet, and it’s full of anti-inflammatory properties. You can use it for cooking, baking, and even as salad dressing.
2. Avoid Pro-Inflammatory Foods
Certain foods trigger inflammation by unnecessarily activating your immune system. These foods are often high in added sugar, unhealthy fats, and artificial additives that your body struggles to process. Avoiding them can give your system the reset it needs to effectively fight inflammation.
Inflammation-promoting foods include the following:
- Sugary Drink: Soda and energy drinks can spike blood sugar levels.
- Refined Carbs: These are found in white bread, pastries, and processed snacks.
- Trans Fats: You can often find these lurking in fried foods, margarine, and packaged baked goods.
- Processed Meats: Bacon, sausage, hot dogs, and deli cuts can all be linked to chronic inflammation.
- Excessive Alcohol: Drinking too much can damage your gut health and make inflammation worse.
- Inflammatory Oils: Oils like canola and soybean oil have high omega-six to omega-three ratios, which can cause more inflammation
3. Get Your Body Moving
Regular exercise helps reduce inflammatory markers in your blood while improving circulation. This can help your body make sure there are plenty of nutrients available for areas that need them — plus, better circulation can also help increase your focus. These wellness benefits aside, exercise can also help encourage weight loss and prevent obesity, which is a major risk factor for cardiovascular disease.
In general, it’s wise to aim for at least 30 minutes of moderate activity, like brisk walking, cycling, or yoga, most days of the week. Consistency is key here. Even 10-minute sessions spread throughout the day add up.
Remember, exercise doesn’t have to mean hitting the gym — dancing in your living room or playing with your dog counts, too. The goal is to move your body in ways that feel good and sustainable for you.
4. Lower Stress
Stress isn’t just a mental health problem — it also increases markers of inflammation. Chronic stress triggers the release of cortisol, a hormone that can cause your immune system to go into overdrive. High levels of cortisol are also known to contribute to multiple health conditions and chronic diseases, so lowering your stress levels can also have other health benefits besides reducing inflammation.
To keep yourself as cool as a cucumber, try practicing stress-reduction techniques like deep breathing, which lowers your heart rate and brings relaxation. Meditation is another powerful tool — just 10 minutes a day can help calm your mind and reduce inflammation.
If sitting still feels challenging (if you’ve just had a strong cup of coffee, for instance), try gentle yoga or tai chi, which combines movement with mindfulness. Finally, don’t underestimate the power of laughter and connection. Spend time with loved ones, watch your favorite sitcom, or spend time enjoying your hobbies.
5. Prioritize Better Sleep
Sleep is when your body goes into full repair mode, which means it finally has the bandwidth to tackle inflammation at its core. During deep sleep, your immune system releases cytokines, proteins that help reduce the inflammatory response. Poor sleep disrupts this process, leaving your body in a heightened state of stress and inflammation.
In general, aim for seven to nine hours of quality sleep each night. Create a relaxing bedtime routine by limiting screen time, keeping your bedroom cool and dark, and winding down with a book or meditation. It’s also helpful to try to go to bed and wake up at the same time daily to maintain your body’s natural rhythm.
6. Try Anti-Inflammatory Supplements
Taking supplements can be a great way to fight inflammation, especially when you pair them with a healthy lifestyle. For instance, omega-3 fatty acids from fish oil pills reduce inflammation by blocking pro-inflammatory molecules.
Curcumin, the active compound in turmeric, is another herb that has powerful anti-inflammatory effects. Also, supplements like ginger, green tea (or a delicious cup of matcha), and probiotics can support a balanced immune system by supporting gut health.
Make sure you consult with a healthcare provider (like a dietitian) before starting new supplements, as they can interact with medications or cause side effects in some people. Many supplements are generally pretty safe, but it doesn’t hurt to be careful!
7. Stay Hydrated
Staying hydrated is one of the simplest ways to lower levels of inflammation. Water helps flush out toxins that can trigger inflammation and it supports your body’s ability to distribute nutrients where it needs them most.
Dehydration, on the other hand, makes inflammation worse by impairing circulation and stressing your body’s systems. Aim for at least eight cups of water daily, more if you’re active or live in a hot climate.
If plain water is boring, add a slice of lemon, cucumber, or mint for extra flavor and benefits. Herbal teas, like chamomile or green tea, also count toward your daily hydration goals!
How Can You Keep Inflammation Away?
Reducing inflammation isn’t just about quick fixes — it’s about building habits that keep it away for good. Start by sticking to your nutrient-dense diet rich in anti-inflammatory foods while avoiding processed and sugary foods. The key word here is “avoid” — you don’t have to give up your comfort foods entirely, just don’t make them part of your daily diet.
Limit alcohol, quit smoking, and avoid unhealthy weight gain, as these are critical for minimizing chronic inflammation. If you’re consistent, all of these lifestyle changes will become second nature, which can help you kick inflammation to the curb.
The Bottom Line
Inflammation is a pretty hot topic right now in the wellness community, so let’s set the record straight. Inflammation is a good thing, but it can have bad side effects when it goes on for too long.
To help bring your inflammatory response back into balance, try eating an anti-inflammatory diet, getting your stress in check, going for a walk or two, and taking some anti-inflammatory supplements. For more health tips and tricks (and maybe a joke or two), head on over to the Everyday Dose blog!
Sources:
How Much Water You Should Drink Every Day | Cleveland Clinic
12 Reasons to Drink More Water | Unity Point Health
Could fish oil fight inflammation? | American Heart Association
How Much Sleep Do You Need? | The Sleep Foundation
Stressed Out? Too Much Stress, Cortisol Can Hurt Your Body | Kaiser Permanente
Exercise: How much do I need every day? | Mayo Clinic
Olive oil: Can it lower your risk of dying early? | Harvard Health
Chronic inflammation: What it is, why it's bad, and how you can reduce it | Mayo Clinic Press
Inflammation: The Common Pathway of Stress-Related Diseases | PMC
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