"When “stress” feels like a daily emotion, we’re lucky if we get more than seven hours of subpar sleep, and toxic chemicals are considered viable food ingredients; inflammation is on everyone’s FYP and considered public enemy number one. While not all inflammation is bad (it’s the natural way the body reacts to foreign invaders), chronic inflammation, which can be caused by everything from stress to pesticides to air pollution, can show up in the body as acne, chronic disease, brain fog, digestive issues, depression, and anxiety (Harvard Health Publishing noted that several studies found that CRP levels, or inflammation levels, are more effective at predicting heart disease risk in women than cholesterol levels).
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Although you may not realize you have persistent inflammation until you get some blood tests, some red flags to look out for include fatigue, mood issues, joint pain, weight gain, recurrent rashes, and digestive issues. Because lowering inflammation seems overwhelming (it can seem like we need a dramatic overhaul to heal the body), we wanted to ask experts for some simple, easy things we can start doing right now. While there is no such thing as a “quick fix” when it comes to wellness, these tips can help your body begin healing, snowball into bigger changes, and maybe help you feel better. Read on for nine simple, science-backed ways to lower inflammation (consider feeling better overall a fringe benefit).
How to Begin Reducing Inflammation Now
1. Find the root cause
Masking the symptoms of chronic inflammation by throwing quick-fix, Band-Aid remedies at them will likely only draw out the process. Seek a healthcare professional who can guide you toward understanding where your chronic inflammation may be coming from and how best to address it. For example, levels of C-reactive protein (an indicator of your body’s inflammation levels) in the body can be measured through blood tests to paint a clearer picture of what’s going on. If you have high levels of inflammation, the best “treatment” is often the good ol’ advice that has stood the test of time (and social media trends). Hint: lifestyle changes (keep reading).
2. Get quality sleep
A study in Nutrition Reviews revealed that not enough sleep (or a bad night of sleep) triggers a wide range of inflammatory reactions. And according to a 2020 study, inconsistent sleep may lead to higher levels of inflammation, especially for women. “When you don’t get enough sleep, your body produces more of the stress hormone cortisol, which can increase inflammation,” explained Dr. Sony Sherpa, MD, a holistic physician at Nature’s Rise. During deep sleep cycles, the body is able to perform housekeeping functions, including regenerating the immune system and healing acute inflammation, so by not getting adequate rest, you’re missing out on the crucial anti-inflammatory benefits.
“Research suggests that people who don’t get enough sleep have higher inflammation markers in their bloodstream than those who consistently sleep the recommended seven to eight hours per night,” Dr. Sherpa summarized. To make sure you’re getting a good night’s sleep (seven to nine hours of deep REM cycles), keep your bedroom between 65°F and 72°F and as dark as possible, follow a consistent sleep schedule (AKA go to sleep and wake up around the same time every day), and eat no later than three to four hours before bed.
3. Eat a variety of vegetables
Although certain corners of the internet will have you believe that some foods are “anti-inflammatory,” Dr. Federica Amati, head nutritionist at ZOE, said it’s not backed by science. Instead of going on a specific “anti-inflammation” diet, she suggested focusing on plant diversity, aiming to eat at least 30 different plants each week. “A diverse, plant-based diet means you consume a wide range of healthy plant compounds, micronutrients, and fiber,” she said. “Also, if you focus on eating more plants and whole foods, you’ll naturally consume fewer highly processed foods, some of which seem to be linked to increased inflammation.” Aim to add vegetables to every meal by making them into sauces or dressings, transforming them into rice or noodles, and swapping meat for them (think: buffalo cauliflower “wings,” veggie burger patties, and mushroom tacos).
4. Manage stress and prioritize positive emotions
Research from Biological Sciences demonstrated a prominent link between chronic stress and inflammation (just consider how much stress can mess with your sleep, appetite, and mindfulness), so taking measures to reduce stress is just as important for lowering inflammation as what you eat and how much you sleep. On the flip side, positive thinking is associated with reducing inflammation. The American Psychological Association found that people who experience not just positive emotions but a wide range of positive emotions (16 to be exact: enthusiastic, interested, determined, excited, amused, inspired, alert, active, strong, proud, attentive, happy, relaxed, cheerful, at ease, and calm) actually had lower levels of inflammation. Try to experience as many favorable emotions throughout the day as you can through methods like gratitude journaling, a cool girl hobby, a creative activity of your choice (writing, painting, cooking, etc.), or reading a book that inspires you.
5. Avoid blue light
Staring at a screen (whether it’s an iPhone, an iPad, a laptop, or a TV) is a way of life. For many of us, it’s how we make a living (thank god for Google Docs, am I right??), and for others, it’s an addiction (the TikTok scroll is real!). However, overexposure to blue light may cause stress and inflammation in the body. A study done by Ohio State University showed that even exposure to relatively dim light over eight weeks raised inflammation. When you do need to look at a screen, wear protective glasses that block blue light or add anti-blue light settings on your device. Also, try to spend at least one or two hours before bed screenless. Yes, that means turning off Netflix, putting your phone on “Do Not Disturb,” and cozying up to a good book or taking a warm bath.
6. Exercise regularly
Based on a study published in Brain, Behavior and Immunity, just 20 minutes of exercise may help suppress inflammation. “When we exercise, our bodies produce proteins and hormones that act as anti-inflammatories, which help the body to defend against potential damage and to reduce stress levels, which can have a direct impact on levels of inflammation in the body,” Dr. Sherpa agreed. “While it’s important to take it easy when exercising, incorporating more movement into your daily routine is an excellent way to reduce unwanted inflammation in the body.” Give your inflammation levels an extra dose of wellness by taking a 20-minute walk outside to get a boost of movement, as well as some fresh air (a 2012 study showed that even short-term exposure to nature has a wide variety of health benefits, including lowering inflammation).
7. Consider taking certain supplements
Dr. Sherpa stated that the most powerful relief for inflammation may come in the form of natural supplements, ranging from traditional herbs to minerals and vitamins, including curcumin, ginger, omega-3 fatty acids, vitamin D3, and probiotics. “Each one can offer important dietary support and reduce inflammation,” she said. Omega-3 fatty acids, in particular, are linked to anti-inflammatory benefits because they can reduce the production of inflammation molecules, like eicosanoids and cytokines (study after study has found omega-3s to be an effective supplement in inflammation reduction because of their powerful benefits). Before adding any supplements to your wellness routine, always check with your physician.
8. Drink plenty of water
There’s no way to sugarcoat it: Dehydration increases the risk of chronic inflammation. Plus, drinking enough water is essential for keeping the body in tip-top shape to fight off ongoing health issues. When you don’t drink enough water, your cells become dehydrated and are unable to properly eliminate toxins from your body. But when you stay adequately hydrated, your cardiovascular system works more efficiently and can help reduce overall systemic inflammation. So always have your go-to reusable water bottle filled and in tow, incorporate water-rich foods in your diet (think: cucumber, celery, and strawberries), habit-stack your hydration with your other to-dos, like drinking a glass while you prep your morning latte or taking a water bottle on your afternoon walk, and increase your water intake to compensate for your caffeine and alcohol intake.
9. Be kind to yourself
There are going to be days (maybe even weeks) that #1-8 are just not happening—and that’s OK. Any self-blame, guilt, and other toxic emotions might have a worse effect on your body than an ice cream cone or a Netflix binge ever could, so forgive yourself and prioritize giving your body and mind what they need. If you are concerned about inflammation levels in the body (or have chronic inflammation-related issues like chronic fatigue, rosacea, or digestive issues), talk to your doctor to see if additional testing is right for you. But remember your body was made to be resilient and heal itself. TL;DR: Eat your veggies, de-stress, love yourself, and enjoy your life.
DR. FEDERICA AMATI, PhD
Dr. Federica Amati is head nutritionist at ZOE.
Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.