6 Natural Remedies to Reduce Inflammation

Your body's immune system is activated when it recognizes anything foreign, like disease causing microorganisms, irritants, bacteria, damaged cells or any other chemicals, which in turn triggers a process called inflammation.
HolisticZine Staff
Last Updated: Sep 6, 2018
Inflammation is your body’s attempt at self-protection to remove the harmful entities and begin the healing process. Infections and wounds would never heal without inflammation. However, sometimes it may persist longer than necessary, causing more harm than benefit.
Its symptoms vary depending on whether the wound/infection is acute or chronic. Redness, swelling, immobility, pain, heat are symptoms of acute inflammation. Symptoms of chronic inflammation present themselves in a different way and may include fatigue, rash, chest pain, fever, joint pain, etc., to name a few.
Several nonsteroidal anti-inflammatory drugs (NSAIDs) are available in the market and we incline towards these to alleviate the pain caused by inflammation. Now one of the most effective solution to pacify inflammation can be picked from your grocery store. Studies have shown some common foods and beverages possess anti-inflammatory properties.
Natural Ways to Reduce Inflammation
Chyawanprash
Chyawanprash is an Ayurvedic superfood is abundant in flavonoids and antioxidants. It is made up of 35 distinct herbs, with Amla (Indian Gooseberry) as its base ingredient. The antioxidants present in Amla reduce the acid levels in the stomach. Another ingredient, Honey with its perennial medical history, is known for its anti-inflammatory properties.
The Chyawanprash ingredient, neem leaves has been used in Ayurveda to treat inflammatory skin conditions, muscle aches and joint pains. The Holy Basil leaves act as anti-inflammatory and anti-oxidant agents therefore prove to be effective against arthritis, diabetes, high cholesterol, etc.
The licorice roots help combat inflammation caused due to cold, cough, mouth ulcers, etc. The flavonoids present in Chyawanprash prevent the overstimulation of the immune system, caused due to unwanted immune responses. It is also a great help in fighting other allergies.
Leafy Greens
Leafy greens like spinach, arugula, kale, collard, chard, turnip greens, beet greens, etc. have significant concentrations of vitamins and nutrients that have anti-inflammatory properties useful to reduce chronic inflammation.
Fresh Spinach
Several leafy greens contain alpha-linolenic acid and Omega-3 fat, which is known to reduce inflammation. Vitamin A, vitamin D, vitamin E, vitamin K, is also helpful in reducing inflammation.
Many of the essential vitamins and nutrients can only be absorbed in the presence of oil. Hence, pairing greens with olive oil, which also exhibits anti-inflammatory properties, has proven to be of utmost benefit.
Fruits
Fresh Organic Produce Outdoors
Fruits packed with antioxidants and necessary nutrients, help strengthen the immune system and reduce inflammation. Cherries and blueberries are the most effective fruits that help ease inflammation.
The antioxidants present in fruits help fight off the free radicals responsible for cellular damage. 1½ - 2 cups of fruits per meal can be highly beneficial and ease inflammation to a great extent. Colorful fruits like blueberries, tomatoes, blackberries, strawberries, oranges, apples, raspberries, etc. are some of the best sources of antioxidants.
Fatty Fish
When it comes to a healthy diet, red meat has a bad reputation for a reason. It is loaded with cholesterol and salt, which triggers inflammation. To increase the protein content in your diet, switch to fish – like salmon, tuna, mackerel, cod, halibut and bass which are high in Omega-3 fatty acid that reduce inflammation.
Salmon Sashimi
Omega-3 fatty acid found in fish help lower the risk of heart disease and arthritis. Aim for two – three servings of fish every week. These have monounsaturated fats which help lower cholesterol.
Nuts
dry fruit
Nuts like walnuts, almonds and hazelnuts are rich in Omega-3 fatty acid which, as mentioned earlier, have anti-inflammatory properties. Having nuts between the meals help keep your appetite in check.
Almonds paired with apples and cherries are a great snack to munch on. Walnuts combined with other healthy foods is recommended as a diet food.
Dark Chocolate
Who wouldn’t like the possibility of chocolate in their diet? Turns out dark chocolate (60% or higher cocoa content) is rich in antioxidants, which help ease inflammation, lowers blood sugar and reduces the risk of heart disease. Now, that’s our kind of a healthy diet.
Other foods that help reduce inflammation are coffee – rich in polyphenols and other anti-inflammatory compounds, onions – contain nutritious antioxidants, high fiber foods - like beans, whole grains, etc., avocados – high in vitamin E and two anti-inflammatory properties linked to reduce the risk of joint damage noticed during early osteoarthritis.
Disclaimer: The information provided here is for entertainment and reference purposes only, and is not meant to serve as actual medical information. For advice about any of the illnesses listed, please visit a qualified physician.