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  • Writer's pictureShruti GOCHHWAL

Five Natural Remedies For Inflammation

There are more than 100 types of arthritis and the hallmark feature of all forms of arthritis is inflammation. Though inflammation is considered as a basic defense, chronic inflammation is always dangerous. Complementary and alternative therapies hold a great promise in controlling the inflammation. Here we are discussing five natural remedies for inflammation.

What is Inflammation?


A man experiencing inflammation in hands, Credits: pixabay

Inflammation is considered as a defense mechanism against illness, injury, and infection. During an inflammatory response, our body increases the production of white blood cells and cytokines that helps fight infection.

The signs of acute inflammation include redness, pain, heat, and swelling. The chronic and long term inflammation drives illnesses like diabetes, heart disease, cancer, atherosclerosis, and arthritis.

Five Natural Remedies for Inflammation

Though there are medications available to treat inflammation, short term inflammation can be treated with some natural remedies. We are discussing the following five natural remedies to help ease inflammation.

  1. Heat and cold

  2. Diet

  3. Exercises and meditation

  4. Sleep

  5. Acupuncture

1. Heat and Cold

Heat and cold help relieve the symptoms of arthritis pain.

How to Use?

Cold curbs joint pain and inflammation. You can place an ice pack to the affected joint for 15 minutes to reduce the swelling.

The heat helps relax the muscles and increase the blood flow. A moist heat pad can be used. The heat helps soothe the pain and helps relax the stiff muscles.

2. Diet


Turmeric has anti-inflammatory properties, Credits: pixabay

Scientists speculated that certain foods promote inflammation. Consuming high amounts of sugary drinks, carbohydrate-rich foods, and fried foods can increase inflammation.  To reduce inflammation, the following can be incorporated into your diet.

1. A tonic of baking soda and water helps reduce inflammation. But overdose of this can lead to harmful effects like bone loss and liver damage. This tonic should be consumed only for one month.

2. Ginger contains gingerol that has potent anti-inflammatory properties. It helps prevent the production of pro-inflammatory cytokines. You can easily make ginger juice at home and consume.

3. Turmeric contains a bioactive component called curcumin that has proven anti-inflammatory properties. It has been shown to reduce inflammation and discomfort in patients with arthritis. Turmeric is available in the forms of tablets, capsules, extracts, and pastes.

4. Green tea is thought to disrupt the process that causes inflammation.

5. Foods rich in omega-3 fatty acids like nuts and seeds, fish, salmon, and sardine tend to induce an anti-inflammatory response.

6. Instead of white rice, you can incorporate millets and brown rice in your diet.

So make sure you have anti-oxidant rich foods, fruits, spice, and herbs to combat mild to moderate inflammation.

3. Exercises and Meditation

Exercises for inflammation

A woman doing exercise, Credits: pixabay

Though the joint pain and stiffness, makes it hard for you to do any sorts of exercises, a sedentary lifestyle makes the condition even worse. Regular exercises can decrease the levels of inflammatory markers and helps manage chronic pain.

Some of the following exercises can help reduce inflammation.

1. Walking and swimming

2. A range of motion exercises can be practiced to help ease joint pain.

3. Balancing exercises helps prevent falls and stumbles.

4. Meditation and breathing exercises improve the overall functioning of your body.

5. Also, research shows that the regular practice of yoga has reduced the levels of pro-inflammatory markers.

4. Sleep


A girlsleeping, Credits: pixabay

A poor night’s sleep can increase your inflammation. Good sleep helps protect you against stress, and chronic inflammation. Seven to nine hours of sleep helps avoid low grade, systemic inflammation associated with aging and chronic disease.

5. Acupuncture

Acupuncture for inflammation

Acupuncture treatment, Credits: pixabay

This is a traditional form of Chinese medicine. In this, super fine needles are used to stimulate the energy along the pathways in the body called meridians. It helps in managing chronic inflammation, osteoarthritis, and back pain. But a substantial amount of evidence is lacking on how acupuncture can control inflammation. It is advisable to consult your doctor before you start acupuncture.

Take-Home Message

Inflammation disrupts your life and these natural remedies help ease your low-grade inflammation.

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