How to Reduce Inflammation

Jenna Hilton
May 11, 2023

Inflammation is a natural process and involves the activation of the body’s immune system in response to infection or injury. Following exposure to pathogens or physical injury, inflammation is beneficial as it enables the body to heal.

However, inflammation can become a chronic, long-term state, leading to multiple health issues, including arthritis, type 2 diabetes, cardiovascular disease, and allergies.

Fortunately, lifestyle adjustments can effectively reduce a prolonged inflammatory response. This article lists 15 ways to decrease inflammation and help you to stay healthy and strong.

How to reduce inflammation to alleviate pain.

How to Reduce Inflammation

There are numerous methods to control inflammation and alleviate its side effects and related medical conditions, such as pain, swelling, stiffness, chronic fatigue, or mood swings.

1. Adopt an Anti-Inflammatory Diet

Adopting a healthy, anti-inflammatory diet is the first step in fighting persistent inflammation. An anti-inflammatory diet includes food rich in antioxidants, vitamins, minerals, and fiber, such as:

  • Leafy greens – Spinach, kale, chard, arugula, and collard greens contain inflammation-fighting vitamins A, D, E, and K. Choose darker greens as these contain more nutrients.
  • Fatty fish – Salmon, sardines, mackerel, and anchovies are packed with omega-3 acids, vitamin D, and B2 (riboflavin). They are also rich in minerals including calcium, phosphorous, iron, magnesium, and zinc.
  • Nuts – Almonds, hazelnuts, pecans, walnuts, and pistachios are great sources of vitamin E, magnesium, and selenium. They are a popular low-carb, high-fat snack.
  • Berries – Strawberries, blueberries, raspberries, and blackberries are packed with vitamins C and B as well as iron. They are a healthy source of carbohydrates, which sustain optimal energy levels.
  • Cruciferous vegetables – Broccoli, cauliflower, and Brussels sprouts are good sources of fiber, vitamins C, E, and K. They contain folate, minerals, and several carotenoids that act as anti-inflammatory agents.
  • Green tea or coffee – While both drinks lower inflammation, green tea contains powerful cancer-fighting antioxidants (polyphenols). However, doctors recommend moderate consumption, since over-caffeination may trigger jitters, anxiety, or insomnia.

Note: Anti-inflammatory diet produces long-term effects when coupled with supplementation. Enhance your immune system with Osmosis MD Immune Activator, a powerful detox supplement.

2. Avoid Pro-Inflammatory Foods

Certain foods are triggers of the inflammatory process in the body. To help your body stay healthy keep away from pro-inflammatory foods such as:

  • Processed food - deli meats; packaged snacks such as potato chips, cookies, and baked goods; frozen ready-made meals; breakfast cereals, etc.
  • Fried food - French fries, onion rings, deep-fried chicken, etc.
  • Sugar-sweetened beverages - sodas, sports drinks, sweetened drinks.
  • Refined carbohydrates - white bread, pasta, pastries, and refined cereals such as white rice.
  • Trans fats - margarine, shortening, partially hydrogenated oils (PHOs).

3. Add the Right Spices

Spices not only add flavor but have numerous health benefits, such as aiding digestion, regulating insulin, and protecting from cancer. Certain spices also inhibit inflammatory pathways, preventing a prolonged response and helping to combat diseases linked to inflammation. The following spices are touted for their potent anti-inflammatory properties:

  • Ginger
  • Turmeric
  • Garlic
  • Black pepper
  • Rosemary
  • Parsley
  • Cinnamon

Using these spices on a regular basis provides numerous health benefits and enhances your immune system, helping you stave off autoimmune diseases caused by chronic inflammation.

Reducing inflammation with anti-inflammatory spices.

Note: Immune Boosting Therapy is an effective way to strengthen your immunity and improve overall health.

4. Try Nutritional IV Therapy

IV therapy drip bags contain a powerful cocktail of essential vitamins, minerals, and antioxidants. Nutritional IV therapy rehydrates the body, increases energy, and gives a boost to an overworked immune system, helping your body to heal itself.

Note: Vibrant Vitality Clinic offers Inner Glow IV Therapy to help you reverse some of the damage caused by chronic inflammation.

5. Go for Vitamin and Glutathione Injections

Nutritional deficiencies can provoke a state of prolonged inflammation, producing long-term damage on a cellular level. Vitamin B12 injections help restore a healthy balance of this essential vitamin needed for optimal functioning of the body.

Glutathione is a powerful antioxidant that takes part in numerous physiological processes. Some of the many benefits of glutathione are that it helps reduce oxidative stress and inflammation by regulating white blood cell production.

Note: Glutathione injections provide optimal doses of this master antioxidant, improving a range of health issues.

6. Find Time to Rest

Sleep deprivation contributes to many chronic medical conditions, including cardiovascular diseases, diabetes, and high blood pressure. Poor sleep habits exacerbate inflammation by altering the body’s stress response and interfering with blood pressure. Moreover, cumulative sleep loss impairs cognitive functions and puts you at risk of developing the kind of systemic inflammation that is thought to cause Alzheimer’s disease and dementia.

Taking regular breaks and improving sleep hygiene can go a long way in preventing inflammation-related health issues.

7. Move Your Body

Your body is biologically designed for movement. Persistent lack of physical exercise leads to muscle waste, visceral fat accumulation, and systemic low-grade inflammation. On the other hand, regular physical activity, such as aerobic exercises, cardio workouts, or even a daily brisk walk, can significantly lower basal levels of inflammatory biomarkers.

Reducing inflammation through physical activity.

8. Give Intermittent Fasting a Try

Intermittent fasting (IF) is a dietary approach that involves fasting for extended periods, typically for 16 or more hours. This method promotes weight loss by reducing insulin resistance, improves blood sugar levels, and decreases the chances of chronic disease by lowering the production of pro-inflammatory cells. However, it may not be suitable for everyone, particularly for those with existing health conditions.

Note: Learn more about intermittent fasting for weight loss and find out if this approach is safe for you.

9. Manage Stress

Chronic stress has many side effects, including increased inflammatory response due to upregulation of pro-inflammatory cytokines. Luckily, there are numerous techniques that can alleviate stress and promote a state of calm.

For example, you can try hatha yoga, meditation, journaling, deep breathing exercises, or another mindfulness practice. Picking up a soothing hobby can also bring a sense of joy and calm to an otherwise busy life.

Spending time outdoors, particularly in nature, is another great way to boost the immune system and reduce inflammation. Exposing yourself to the sun increases levels of vitamin D, while the fresh air improves blood oxygenation to promote better respiratory health.

10. Manage Your Weight

Inflammation and obesity form a vicious cycle that is often hard to break. Putting on extra weight disrupts metabolic homeostasis, triggering a prolonged inflammatory process in the body. In this state of chronic inflammation, people become more prone to insulin resistance which makes weight loss difficult, and leads to type 2 diabetes and cardiovascular diseases.

If you find yourself in this vicious cycle, the first step is to incorporate certain practices into your daily regimen to start your weight loss journey. Alternatively, medically supervised weight loss programs are custom designed to help patients address the core reasons for weight gain and provide a sustainable solution to this problem.

Note: If you are interested in applying for a medical weight loss program in the Phoenix area, contact our expert team at Vibrant Vitality Clinic.

11. Reduce Alcohol Intake

Alcohol is a toxin and when it is consumed, the body tries to get rid of it by starting an acute inflammatory response. The headache and nausea that come with a hangover are symptoms of this process.

Regular alcohol consumption negatively affects our physical and mental health. Furthermore, it increases chronic inflammation in the following ways:

  • Alcohol interferes with the gut microbiome, disrupting the balance between good and bad bacteria. An excess of harmful bacteria increases the levels of certain inflammatory substances called endotoxins.
  • It increases gut permeability, causing harmful substances to leak out into surrounding tissues and organs.
  • Liver damage caused by alcohol makes it difficult for the body to detoxify and get rid of deleterious substances.

12. Stop Smoking

Smoking releases free radicals, increasing oxidative stress that damages cells in the body and triggers an intense inflammatory response. The habit is associated with increased levels of inflammatory markers, such as C-reactive protein and white blood cell count.

13. Use Anti-Inflammatory Skincare Products

A weakened immune system can cause skin inflammation that appears in the form of a rash, redness, or swelling. It may also develop into more serious inflammatory skin conditions, such as eczema, acne, or psoriasis.

A regular skin detox regimen can help flush out the toxins from the skin, resulting in a healthy, glowing look. Also available are a range of holistic facial skin treatments designed to gently and holistically address both the causes and effects of inflammation-induced skin conditions.

Note: Vibrant Skin Bar offers two skincare products with high-potency antioxidants, Osmosis MD Replenish Antioxidant Infusion Serum and Rescue Epidermal Repair Serum.

Reducing inflammation through massage.

14. Schedule a Massage

Therapeutic massage has multiple health benefits that can reduce inflammation. Massage stimulates lymphatic flow, removing waste and toxins from the body. Moreover, it increases circulation, bringing more oxygen to inflamed tissues and decreasing muscle stiffness. Finally, it aids in releasing tension, activating the relaxation response, and reducing pain and soreness.

Note: Vibrant Skin Bar’s signature Lymphatic Lift is a facial treatment that involves intraoral massage and lymphatic drainage to remove toxins and promote blood flow.

15. Cold Therapy

Deliberate cold exposure, such as an ice bath, cold shower, or cryotherapy, can strengthen the immune system and build resilience on a cellular level. It induces a strong anti-inflammatory response which reduces muscle soreness and promotes fast recovery after an injury.

How Long Does It Take to Reduce Inflammation?

This will depend on whether the inflammation is acute or chronic. Acute inflammation usually clears up after a few days or weeks. However, long-term inflammation can take several months or even years to subside and may remain even after the root cause has been removed.

Successful treatment entails understanding the underlying medical cause. Therefore, it is crucial to seek professional support for accurate diagnosis and treatment.


Persistent inflammation can impact health in the long run, leading to serious chronic diseases and conditions. Some preventive measures can reduce the effects, leading to a stronger body and a more resilient immune response.

There are plenty of treatments and lifestyle changes that can successfully alleviate this chronic condition, such as a diet, exercise, vitamin injections, or nutritional IV therapy.

It is important to consult an expert healthcare provider to choose the right strategy in combating inflammation.

Jenna Hilton
Jenna Hilton has been a practicing PA since 2009, specializing in Family, Internal Medicine and Medical Aesthetics. She attended Arizona State University where she received her Bachelor's Degree and graduated magna cum laude. She received her Master of Science degree in Physician Assistant Studies from A.T. Still University.

Jenna has been injecting neurotoxin and dermal filler since 2013. She received certification as a Master Injector in 2017 through Empire Medical in Los Angeles, California. She is currently working on a Fellowship Program in Anti-Aging and Regenerative Medicine through the American Academy of Anti-Aging Medicine. Her special interests include use of PLLA, Ablative/Non ablative skin resurfacing, PDO threads, hormone therapy and nutritional therapies to improve cellular regeneration and medically supervised weight loss.

Jenna Hilton believes in a multi-factorial approach, considering internal factors that accelerate aging and disease development. She always enjoys teaching. She co-founded Vibrant EDU courses at Vibrant Skin Bar and regularly performs one-on-one training with fellow injectors. She teaches Aesthetic and Advanced Injectable Courses at National Laser Institute. She has been named Preceptor of the Year and is an Adjunct Faculty Member at Midwestern University. She was born in Iowa, and lives with her husband and three children in Phoenix, AZ.

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