Inflammation is a natural response of the body to injury or infection, but when it becomes chronic, it can lead to a variety of health problems.
Many people prefer to reduce inflammation naturally, without the use of drugs. This can be due to a variety of reasons such as concerns about side effects, cost, or simply a preference for natural remedies.
In this blog post, we'll explore ways to reduce inflammation without medication.
From diet and exercise to lifestyle changes, we'll discuss how they can help reduce inflammation. We'll also explore some natural remedies that can alleviate pain and swelling.
We understand that dealing with inflammation can be difficult and we want to provide you with options to ease the discomfort.
Disclaimer: The information in this article is for informational and educational purposes only. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Methods to reduce inflammation naturally
Diet
One way to help reduce inflammation is through diet. Here are some foods that have been shown to have anti-inflammatory properties:
Omega-3 fatty acids: Found in fatty fish such as salmon, mackerel, and sardines, as well as in flaxseed and chia seeds. These fatty acids help to reduce inflammation by preventing the formation of inflammatory compounds.
Berries: Berries such as blueberries, strawberries, and raspberries are high in antioxidants and phytochemicals that can help to reduce inflammation.
Leafy greens: Leafy greens such as spinach, kale, and broccoli are high in antioxidants and anti-inflammatory compounds.
Tomatoes: Tomatoes contain the antioxidant lycopene, which has been shown to reduce inflammation.
Garlic and onions: Both garlic and onions contain compounds that have anti-inflammatory properties.
Turmeric: Turmeric is a spice that contains curcumin, a compound that has been shown to have anti-inflammatory effects.
Nuts and seeds: Nuts and seeds such as almonds, walnuts, and sunflower seeds are high in healthy fats and antioxidants that can help to reduce inflammation.
It's important to note that these foods can help to reduce inflammation when consumed as part of a balanced diet. Eating a diet high in processed foods, sugar and saturated fats can increase inflammation in the body, so it's also important to limit these foods as much as possible.
It's also important to consult with a doctor or dietitian before making any significant changes to your diet, especially if you are taking medication or have a pre-existing medical condition.
Rest
In the immediate aftermath (0-48 hours) it is important to rest an injury. Your body goes through a bleeding phase during the first 24 hours, and an acute inflammation phase between hours 24-48.
It’s advised that you don’t look to reduce this acute inflammation, but rather manage it so that it does not cause excess swelling and bleeding into the surrounding soft tissue.
By not resting you run the risk of further injury. This will stimulate more inflammation which can lead to a build-up that negatively affects the removal of dead cells and germs.
Elevation
Elevation of the injured area above the level of your heart can help reduce swelling and pain. This helps to circulate fresh oxygenated blood to the injured area.
Keep it elevated for as long as possible, ideally 24 hours. This is most effective when applied to swollen ankles and other injuries causing swelling in the feet or lower legs.
Compression
Compression helps to reduce inflammation by promoting blood flow and lymphatic drainage in the affected area. When applied to an area of the body that is experiencing inflammation, compression can help to reduce swelling and increase blood flow to the affected area.
This is done by gently squeezing the affected area, which helps to push fluid out of the area and encourage blood to flow in.
The gentle squeezing effect of compression also helps to activate the lymphatic system, which is responsible for removing waste and excess fluid from the body. When the lymphatic system is activated, it helps to remove excess fluid and waste products from the affected area, which can reduce inflammation and swelling.
The increase in blood flow and lymphatic drainage also helps to deliver oxygen and nutrients to the affected area, which can speed up the healing process. Additionally, compression also provides pain relief as it can provide a soothing sensation to the affected area.
It's important to note that the type of compression used, the pressure and the duration of the compression will vary depending on the severity and location of the inflammation, and should be prescribed by a doctor or physical therapist.
Cryotherapy
Cryotherapy is the use of cold temperatures to reduce inflammation and help with muscle recovery. It is most commonly used by applying ice to the affected area.
Ice is great at reducing pain and restricting blood flow. However, as we’ve already seen, we want to allow the acute inflammation to take place in the first 48 hours. So it is best to use ice after the first 48 hours.
By reducing pain we improve the quality of rest and allow for earlier mobilisation. This rest and mobilisation are vital for recovery.
Apply ice to the affected area for 15-20 minutes at a time, 4-5 times per day. Use a thin cloth between the skin and the ice pack to prevent frostbite and skin damage from prolonged contact with ice.
Or you can use a compression ice pack, like a Mobil-Ice pack. These combine cryotherapy and compression for better results.
Check out our Ultimate Guide to Compression Ice Packs to make sure you are choosing an ice pack that is going to be comfortable and effective.
Exercise
Exercise is one of the best ways to reduce chronic inflammation. Just 20 minutes of exercise has been shown to help reduce inflammation associated with diabetes, heart disease, and rheumatoid arthritis.
It will also increase blood flow, improve your mood and make you feel better. You don't have to go all out with a marathon or intense weight-lifting session; any physical activity is helpful, so long as your body feels good after it.
It’s vital to start exercising as soon as you're ready to exercise again. Start slowly and gradually increase the intensity.
If you've been sedentary for a long time, start with five minutes of easy walking each day and build up from there. Make sure to stretch before and after your workout so that you don't injure yourself while exercising.
Conclusion
Drugs like nonsteroidal anti-inflammatories (NSAIDs) and corticosteroids are effective ways to manage inflammation, but they do come with some side effects.
Other ways to manage inflammation include:
Eating foods rich in anti-inflammatories
Rest
Elevating the injured area
Compression
Ice
Exercise
With a few simple changes to your lifestyle, you can manage acute and chronic inflammation without the use of medication.
If you are looking for extra assistance in managing pain and inflammation visit our online store.
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DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
The information, including but not limited to, text, graphics, images and other material contained on this website is for informational and educational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
References
Association of proinflammatory diet with low-grade inflammation: results from the Moli-sani study. (n.d.). PubMed. Retrieved January 17, 2023, from https://pubmed.ncbi.nlm.nih.gov/29982145/
Dimitrov, S., Hulteng, E., & Hong, S. (2016, December 21). Inflammation and exercise: Inhibition of monocytic intracellular TNF production by acute exercise via β2-adrenergic activation. Science Direct. Retrieved January 13, 2023, from https://www.sciencedirect.com/science/article/abs/pii/S0889159116305645
Elastic stockings or Tubigrip for ankle sprain: a randomised clinical trial. (n.d.). PubMed. Retrieved January 17, 2023, from https://pubmed.ncbi.nlm.nih.gov/22365595/
Soft Tissue Healing. (n.d.). Physiopedia. Retrieved January 17, 2023, from https://www.physio-pedia.com/Soft_Tissue_Healing#cite_ref-:1_3-0
Thode, H. J. (n.d.). Heat or cold packs for neck and back strain: a randomized controlled trial of efficacy. PubMed. Retrieved January 17, 2023, from https://pubmed.ncbi.nlm.nih.gov/20536800/
Gleeson, M., Bishop, N., Stensel, D. et al. The anti-inflammatory effects of exercise: mechanisms and implications for the prevention and treatment of disease. Nat Rev Immunol11, 607–615 (2011). https://doi.org/10.1038/nri3041