How to Reduce Inflammation in the Body Fast

To know how to reduce inflammation in the body fast, we first need to understand what inflammation is. We can say that inflammation is the way for our body to quickly relieve pain caused by any injury or cut. The inflammation is not always the body’s natural response to healing, as it can lead to many other health conditions.

Foods that Fight Inflammation

We need to determine the pain level caused by inflammation in the body, from mild to chronic inflammation1. The pain caused by inflammation helps determine the cause of the same; hence, the remedy can be applied to reduce inflammation. The pain of the inflammation can be in the form of redness, heat, or swelling. The pain of the inflammation can last from 2 – 4 days to several years.

Inflammation in the body can be caused by sleep deprivation, lack of exercise, and poor eating habits are some of the common causes many others. Inflammation is mainly of 3 types ( inducers, sensory, and mediators). Let’s see ways how to reduce inflammation in the body fast.

1. Healthy Eating Habits

Healthy eating habits
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To reduce inflammation, one needs to have anti-inflammatory foods: leafy vegetables (kale, spinach ), nuts (walnuts, almonds), fruits (blackberry, raspberries), and fatty fish (anchovies, black cod). These foods act as an anti-inflammatory diet and help to reduce inflammation. If included in your daily diet, it can help to develop a healthy lifestyle.

Anti-inflammatory food is a strong comeback for reducing inflammation in the body. These foods have many anti-inflammatory compounds like omega 3, magnesium, potassium, and vitamin C. These vitamins and minerals help decrease inflammation and strengthen a person’s immune system. If your immune system is strong, you are less likely to fall sick.

Often, eating fast or processed foods is caused by inflammation without a set limit. Daily consumption of these foods causes chronic inflammation or chronic pain in the body. If the chronic inflammation is not treated, it can develop chronic diseases. So, include more whole foods than processed foods in your daily routine.

A healthy diet responds to how to reduce inflammation in the body fast. You can develop healthy eating habits by having at least one fruit with you and having it whenever possible. Avoid dining out and make a quick meal consisting of whole grains or anti-inflammatory properties. By following these simple steps, one can develop a healthy diet.

1.1 Turmeric and Green Tea

Green Tea
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Turmeric is an anti-inflammatory food added to meals to reduce inflammation in the body; it is also applied when you bleed to stop the bleeding and heal the wound. Turmeric has many anti-inflammatory properties, which help to reduce inflammation. Turmeric can be for external use and also can be consumed. Using turmeric is one answer to how to reduce inflammation in the body fast.

Turmeric helps to reduce chronic inflammation as it has lasting anti-inflammatory effects on the body. It helps to control diabetes, cause fewer heart problems, and maintain weight. Turmeric can be added to food or milk, either cold or warm.

You can also have green tea as it has many anti-inflammatory properties, which help to increase white blood cells in the body, helps in reducing inflammation, and decrease chronic stress. It helps improve gut health and reduces trans fats resulting in weight loss.

1.2 Dark Chocolate and Avacado

Dark chocolate
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Dark chocolate has many medicinal properties. It helps to ease menstrual cramps, reduce heart disease risk, and increases metabolism. Dark chocolate is known for its rich taste but should be consumed in a minimum proportion only, as an excess of it can cause problems. So, it can be said that it helps to reduce chronic inflammation and act as an anti-inflammatory food.

Avacado or other foods having anti-inflammatory effects help to control excess inflammation and reduce the increased risk of chronic diseases by having avocados. Avacado has many health tips like vitamins, and magnesium, among others. The other food besides avocado is broccoli, mushrooms, grapes, and cherries. Fruits are a quick fix for reducing inflammation in the body fast.

2. More Water Consumption

water consumption
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Water is a natural component that helps the body fight inflammation. Drinking water has various health benefits like discarding toxins2, preserving nutrients, and keeping the body hydrated. Water also helps to improve skin, body temperature is regulated, and it reduces blood pressure. It also helps reduce weight gain and enables you to perform daily activities effortlessly.

Water is a remedy for reducing inflammation in the body fast. If you cannot drink more water, you can always increase your body’s water level by having fruits like watermelon, oranges, and cucumber. You can also have a fruit smoothie, juice, or a milkshake to meet the daily water requirements. It would be a good choice if these drinks were homemade rather than packed food.

3. Yoga and Exercise

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Practicing yoga 3daily or regular exercise helps to answer how to reduce inflammation in the body fast as exercise helps to produce anti-inflammatory effects. Training has anti-inflammatory benefits and other benefits, like increased stamina, weight loss, and achieving overall health.

Yoga and exercise have different benefits, but they are generally used to attain the health goals one set for themselves. They also help to reduce fatigue and be more active while performing the given task.

The exercise or yoga does not have to be heavy; even moderate exercise like a fast walk or twenty-minute workout will help to reduce inflammation. It helps to lose weight and is a solution to reduce inflammation in the body fast.

If people overexert themselves by doing more and more exercise, they are not doing any good to their bodies but causing more harm. So, try to practice the training up to your capacity but never overdo it as more exercise is also not good.

4. Stress Management

stress management
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As it is known that stress is not a solution but an invitation to more problems. Stress does not help in any way but only causes more trouble. The effects of stress are not only mental but also emotional and physical. So, managing stress and trying to keep it in check whenever possible is necessary.

Stress leads to over or under-eating, neglecting physical pain, or heart disease. The common point in each is that inflammation is one of the causes. So, by managing your stress, you can help your body to fight inflammation as stress leads to chronic inflammation, which mainly causes heart disease. As stress causes many things, managing stress is easy to reduce inflammation in the body fast.

Stress management can be done by exercising, pursuing a hobby, meditating, listening to peaceful music, or getting a massage in the spa. By managing stress, you won’t experience inflammation very often, and it also has other health benefits that allow us to reduce inflammation.

5. Sleeping Habits

One’s sleeping pattern and habits help to determine not only their mood but also the problems relating to their health. If you do not get enough sleep, then it is likely that even if you do other things properly, you won’t be able to decrease chronic inflammation. Good sleep guarantees to remove the toxins from our bodies and attain a healthy body.

The ideal sleep time for an adult is 7 to 8 hours. If you do not get sleep for that much time, you will face many health problems like digestive problems, diabetes, mood swings, and lack of focus. One should also not have inflammatory foods before going to bed as they have refined carbs and added sugar which is not good for your healthy diet.

Avoid using your phone or laptop at night by reducing screen time. So, to develop a good sleeping habit, you should set a bedtime for yourself and try to stick to it without any change.

6. Conclusion

We have to make an effort, and it will not happen overnight. The inflammation can be severe or mild but should be treated immediately. If left unchecked can cause more problems in the future. We also saw the causes due to which you can get inflammation. How to reduce inflammation in the body fast has many answers.

But there is no direct answer for how to reduce inflammation in the body fast. The rash can also be treated by taking supplements or OTC medicines4, but they may have side effects. So, you should consult a doctor before taking them as you may not know the more products that can have on you.

Mild inflammation usually heals in a week. Still, if it persists, you need to consult a doctor immediately as there may be an underlying issue present that, if not properly attended to, can increase and cause a greater problem in the future.

Top 3 Myths About Inflammation Everybody Should Know!
Icy Health
  1. Davies, Michael J., and Clare L. Hawkins. “The role of myeloperoxidase in biomolecule modification, chronic inflammation, and disease.” Antioxidants & Redox Signaling 32.13 (2020): 957-981. ↩︎
  2. Rosner, Mitchell H., et al. “Classification of uremic toxins and their role in kidney failure.” Clinical Journal of the American Society of Nephrology 16.12 (2021): 1918-1928. ↩︎
  3. Caly, Leon, et al. “Isolation and rapid sharing of the 2019 novel coronavirus (SARS‐CoV‐2) from the first patient diagnosed with COVID‐19 in Australia.” Medical Journal of Australia 212.10 (2020): 459-462. ↩︎
  4. Marathe, P. A., et al. “Over-the-counter medicines: Global perspective and Indian scenario.” Journal of postgraduate medicine 66.1 (2020): 28. ↩︎

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