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Steps for Reducing Inflammation in the Body

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How to Reduce Inflammation Naturally

Inflammation is the body’s natural response to injury or infection. However, people who have a hard time managing inflammation may be subject to worsening health conditions down the road. Learning how to reduce body inflammation in a fast, effective, and natural way can help you feel better and prevent chronic disease.

What is Inflammation?

When you are injured or catch something like the common cold, your immune system senses that potential “danger.” It responds by sending white blood cells throughout the body to repair tissues and fight off illness. Known as the inflammatory response, or inflammation, this healing process protects your body from infection.

Stethoscope and clipboard with inflammation written on it

Short-term inflammation, also called acute, is beneficial in helping your body heal. However, inflammation that becomes uncontrolled and lasts months or years is considered chronic.

Chronic Inflammation

Chronic inflammation is characterized by an excess of inflammatory cytokines like amyloid protein, free radicals, and TNF-alpha leading to oxidate stress. Without managing it, this type of long-term inflammation can damage tissues in the body and potentially cause chronic illnesses like heart disease, diabetes, obesity, COPD, and cancer.

Hand pointing to the word chronic inflammation and linked health conditions

Some individuals with inflammatory diseases like arthritis need medical help managing their pain. There are also several natural ways you can help regulate your body’s inflammatory response, eliminating pain and preventing chronic health conditions.

Ways to Reduce Inflammation

If you could reduce inflammation naturally instead of using NSAIDs and other anti-inflammatory drugs, would you? It’s far better to learn how to manage your body’s inflammatory response than just mitigating symptoms like OTC medication does.

One of the best ways to reduce inflammation is by making lifestyle changes that benefit your overall health. Here are a few steps to reduce inflammation in the body fast and get on track to feeling better.

Eat Anti-inflammatory Foods

Good health always starts with a proper diet. Eating too many processed foods, refined sugars, and saturated fats can result in higher levels of inflammation. Rather than cutting these out completely, replace or supplement your diet with foods that boost immunity and fight inflammation, including:

  • Fish high in omega 3 fatty acids
  • Whole grains
  • Dark, leafy greens like spinach, kale, and broccoli
  • Nuts, including almonds and walnuts
  • Low fat dairy such as yogurt or reduced fat cheeses
  • Colorful veggies (peppers, tomatoes, sweet potatoes, carrots, etc.)
  • Low-sugar fruits rich in antioxidants & vitamins (berries, cherries, oranges, pineapple, etc.)
  • Dark chocolate
  • Superfood spices and herbs like turmeric, ginger, cumin, and basil

Whole grains, veggies, and fruits that fight inflammation

Get Regular Exercise

Regular exercise keeps your joints moving and increases circulation, reducing stress on your muscles and improving overall physical health. Starting a daily exercise regimen helps reduce joint pain and regulate stress hormones, blood sugar, and inflammation.

Woman on a walk outdoors

Taking a neighborhood walk, jogging, or going cycling for at least 30 minutes a day, five days a week can lower inflammation in as little as two weeks. The key is sticking to your new exercise routine.

Take Supplements

A substantial portion of your body’s immune system comes from your gut, or your GI tract. By supplementing your gut with healthy prebiotics and probiotics, you can effectively maintain a better balance of gut bacteria, support your immune health, and prevent inflammation.

Spoon of yellow fish oil supplements

Other anti-inflammatory supplements include taking fish oil with omega 3’s as well as turmeric, ginger, or garlic. Talk to your doctor before taking a new supplement as they may interact with other medications or pre-existing conditions.

Get Enough Sleep

Sleeping too little or too much can negatively affect your physical and mental health. Our bodies do the most healing while we’re at rest, so getting enough sleep is important for regulating our inflammatory response. Try to sleep for seven to eight hours each night to safeguard yourself from a chronic lack of sleep.

Person sleeping in background and a clock

Manage Stress

How you respond to stress can have a major effect on your overall health. Chronic stress makes it harder for your body to regulate its inflammatory response. You may find yourself more vulnerable to illnesses or suffering from chronic pain worsened by physical or emotional stress.

Man meditating to reduce stress

Meditating, practicing mindfulness, and relaxing exercises like yoga can help you reduce stress and improve your mental and physical health. Aromatherapy is another natural way you can calm your nerves and feel less stressed.

Try Natural Anti-Inflammatories

Used as a natural anti-inflammatory for centuries, Arnica Montana is an herb available in both liquid extract and capsule/tablet form. It can be effective against different types of inflammation, prevent muscle soreness, and quicken the healing process of bruises, impact injuries, and more.

Man using Arnica Boost anti-inflammatory cream on knee

Doctor Hoy’s® Arnica Boost Recovery Cream is a natural anti-inflammatory cream that uses the power of Arnica along with other natural ingredients to soothe skin and reduce inflammation. Simply rub the topical into the area where you feel pain for fast, effective relief. Arnica Boost is long lasting and safe for repeated use.

How Long Does It Take to Reduce Inflammation in the Body?

For quick results, try Arnica Boost Recovery Cream as well as Doctor Hoy’s Natural Pain Relief Gel, a fast-acting, powerful pain reliever that soothes joint pain, muscles strains, backaches, and more. In fact, 90% of Doctor Hoy’s users experience relief within minutes of use according to a 2022 consumer study.

Doctor Hoy’s Arnica Boost and Natural Pain Relief Gel

The best way to reduce inflammation fast and effectively is by making changes to your lifestyle and developing healthier habits. Taking steps to reduce inflammation naturally can produce better, more long-term results.

If your symptoms persist, see your doctor so they can determine whether further medical intervention is needed and advise you on how best to address your individual needs. With the right approach, reducing inflammation in the body is possible.


Pahwa R., Goyal A., Jialal I. Chronic Inflammation. Pathobiology of Human Disease: A Dynamic Encyclopedia of Disease Mechanisms 2022:300–14. Doi: 10.1016/B978-0-12-386456-7.01808-6.

Kawamura T., Muraoka I. Exercise-Induced Oxidative Stress and the Effects of Antioxidant Intake from a Physiological Viewpoint. Antioxidants 2018;7(9). Doi: 10.3390/ANTIOX7090119.

Modi M., Modi K. Ginger Root. StatPearls 2021.

Calder PC. Omega-3 Fatty Acids and Inflammatory Processes. Nutrients 2010;2(3):355. Doi: 10.3390/NU2030355.

Smith AG., Miles VN., Holmes DT., Chen X., Lei W. Clinical Trials, Potential Mechanisms, and Adverse Effects of Arnica as an Adjunct Medication for Pain Management. Medicines 2021;8(10):58. Doi: 10.3390/MEDICINES8100058.

Poor sleep health could contribute to inflammatory disease. (2016). EurekAlert!

Cohen, S., Janicki-Deverts, D., Doyle, W. J., Miller, G. E., Frank, E., Rabin, B. S., & Turner, R. B. (2012). Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. Proceedings of the National Academy of Sciences, 109(16), 5995–5999.

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