5 natural ways to reduce inflammation

What is inflammation?

Inflammation is your body's natural defence mechanism and is crucial for a healthy immune system. It helps safeguard against harmful germs (pathogens), boosts tissue repair, and clears away damaged cells.

Sebnem Unluisler, genetic engineer and Chief Longevity Officer, London Regenerative Institute says this protective response is kick-started when your immune cells recognise harmful stimuli. This triggers the release of molecules like cytokines - chemical messengers which promote blood flow - to recruit more immune cells to the affected site.

"While this response is essential for short-term healing, unresolved inflammation can lead to health issues," she says. "Long-term inflammation occurs when this immune response doesn’t turn off."

She adds that long-term inflammation is also associated with ageing. This is because it harms your cells, and weakens your muscle function.

Symptoms of inflammation

Short-term and long-term inflammation come with different symptoms.

Unluisler says: "Recognising these signs early can help address potential underlying causes."

5 natural ways to reduce inflammation

Graphic: Ben Hudson

How to reduce inflammation

Although inflammation can be caused by infections, autoimmune reactions or injuries, it may also be triggered by other factors.

According to Unluisler, these can include lifestyle choices, such as poor diet, stress, lack of sleep and environmental exposures to pollution, chemicals or allergens.

"High-sugar and processed foods, sedentary lifestyles, long-term stress, and environmental toxins can all contribute to ongoing low-grade inflammation," she explains. "This can disrupt your immune function and metabolic health."

1. Improve your diet

Cut back on processed foods - especially those high in red meat and simple carbohydrate sugars - and add more whole, plant-based foods to your diet to help control inflammation naturally.

"This primarily plant-based eating pattern emphasises fruits, vegetables, whole grains, beans, nuts, and olive oil," he says. "It includes moderate amounts of fish, poultry, and dairy while limiting processed foods, added sugars, and saturated fats."

He adds that studies show a colourful diet, filled with natural fruits and vegetables, can help decrease gut inflammation and reduce your chance of health conditions such as heart disease, stroke, obesity, diabetes, high cholesterol, and high blood pressure.

Dr Resham Uttamchandani, a double board-certified integrative medicine physician, based in California USA recommends the following foods as helpful for lowering inflammation.

"Staying hydrated with water infused with mint, cucumber, or lemon also helps detoxify your body," she adds.

2. Keep a healthy gut

Having a healthy gut microbiome strengthens your intestinal lining. This prevents harmful substances from leaking out into your bloodstream and causing inflammation.

Shamah says: "The gut is a crucial organ, connected to your brain, heart, and lungs. It’s the gateway for nutrition and a significant defence against toxins. Your diet plays a huge role in maintaining gut health."

He recommends incorporating probiotics - fermented foods filled with good bacteria - into your diet to help restore your gut microbiome.

"Look for products that have been well-researched, like Lactobacillus acidophilus, Lactobacillus rhamnosus GG, Saccharomyces boulardii, and Bifidobacterium longum," he advises. "If a product doesn’t have high amounts of these strains, it’s probably best to skip it."

3. Balance your exercise

A lack of exercise can raise your chance of developing long-term inflammation. This also applies to people who exercise too much.

Thomas Olsen, Director and Physiotherapist, EmbdyHealth, Greater Sydney, Australia recommends finding a happy medium between these two extremes. He suggests engaging in low-impact yoga, Pilates, or aerobics, which have been shown to help reduce inflammation.

"This will increase the activity of your immune system which, in turn, reduces inflammation," he says.

Olsen explains: "The fat supplies we carry contain inflammation-promoting substances. Therefore, if you have excess body fat, you have an increased likelihood of developing chronic inflammation."

Uttamchandani adds that regular movement helps with natural detoxification and hormonal balance - both essential for reducing inflammation.

She says: "Exercise activates the lymphatic system, aiding in toxin removal, and balances cortisol and insulin levels, which directly influences inflammation."

4. Sleep well

Not getting enough sleep can negatively impact your health in various ways. One side effect of bad sleep hygiene is that it can increase inflammation levels in your body.

Olsen says that sleep problems and long-term pain are two things that often go hand in hand.

"People who have sleep problems are more likely to develop long-term pain, and vice versa," he explains. "However, improving your sleep quality, by falling asleep faster, sleeping for longer periods, and getting consistent restful sleep can help reduce systemic inflammation - along with long-term pain."

5. Stress less

Having a consistent schedule with set times for meals, exercise, and self-care helps your body achieve a balanced, healthy state.

Uttamchandani recommends mindful practices, meditation and breathwork - such as pranayama.

She says: "These practices help lower cortisol, reduce blood pressure, and activate the parasympathetic nervous system (PNS), bringing about calm and reducing inflammation."

Shamah explains that stress can harm gut health, and poor gut health can increase stress levels. He advises managing stress through relaxation techniques to support a healthier gut microbiome and reduce inflammation.

Olsen explains that the best relaxation techniques are the ones that you enjoy and will stick to.

"For example, meditation before bed is a great way to relax," he says. "This can also help you get better sleep."

Unluisler concludes by saying that if you have long-term health conditions - or are taking medicine - you should always talk to a healthcare professional before making any big changes to your diet or lifestyle. If your symptoms persist or worsen, speak to your doctor to rule out other underlying conditions.