How to Reduce Inflammation in the Body Naturally

Written By Elle Sproll

Introduction

Inflammation is a natural defence mechanism that helps the body heal from injuries and fight infections. However, when it becomes chronic, it can lead to various health problems, including cancer, heart disease, and autoimmune disorders.

The great news is you can reduce inflammation through simple and sustainable lifestyle changes. From the foods you eat to habits that promote balance and rest, small steps can have a big impact on your overall well-being. Adhering to an anti-inflammatory diet and lifestyle has been proven to reduce cancer risk by 41% The Effect of Diet on Breast Cancer Recurrence: The DIANA-5 Randomized Trial. If you’re experiencing perimenopausal symptoms, the good news is that an antiinflammatory diet and lifestyle will help alleviate many of the side-effects.

Let’s explore effective, natural ways to reduce inflammation and support your body’s health and vitality.

What Causes Chronic Inflammation?

While acute inflammation is temporary and beneficial (like slamming your finger in a car door), chronic inflammation is prolonged and can silently damage tissues and organs over time. Common contributors include:

• A diet high in processed foods, sugar, and unhealthy fats

• Stress and lack of good quality sleep

• Not doing enough exercise and sitting all day

• Exposure to environmental toxins

To reduce inflammation, we have to address these root causes. Let’s look at practical ways to make that happen.

7 Natural Ways to Reduce Inflammation

1. Eat an Anti-Inflammatory Diet

Food is one of the most powerful tools to combat inflammation. Foods either fight inflammation, or cause it. To be honest, I had no real idea what anti-inflammatory eating was before cancer, so if you’re a little unsure - I get it! It means focusing on nutrient-dense, whole foods like fruits, vegetables, nuts, seeds, beans, legumes, wholegrains and healthy fats.

Top Foods to Include:

• Leafy greens (spinach, kale, broccoli)

• Fatty fish (salmon, sardines, oysters & mussels)

• Turmeric and ginger

• Berries (blueberries, raspberries, blackberries)

• Natural Plant Protein like Beans, Chickpeas, Lentils and Tofu

What to Avoid: Limit alcohol, packaged snacks (with processed carbs, sneaky sugars and toxic oils), sugary drinks, and fried foods.

2. Stay Hydrated

Proper hydration is essential for flushing out toxins and keeping the body’s systems functioning optimally. Dehydration can exacerbate inflammation. Drinking at least 2L of good quality water every day is critical to staying well.

Tip: Add a slice of lemon, cucumber, or mint to your water for added flavour and nutrients, or, swap your coffee for an antioxidant rich, cancer fighting green tea!

3. Incorporate Movement Into Your Day

Regular physical activity helps reduce inflammation by improving circulation and regulating immune responses. In fact, getting enough of the right types of exercise daily reduces cancer risk by 42%!

What to Try:

• Low-impact exercises like yoga or swimming

• Resistance training with weights or Pilates

• Daily walks in nature

• Move around between meetings. Try not to sit all day!

Aim for 10,000 steps a day, plus 30 minutes of vigorous exercise daily, with resistance training at least twice per week. That’s 210 mins of exercise per week!

4. Get Quality Sleep

Sleep is the only time our body can repair itself, as we’re constantly stressed (or digesting food) throughout the day. Poor sleep can increase inflammatory markers in the body, so prioritising 7-9 hours of quality rest is absolutely essential.

How to Improve Sleep:

• Establish a bedtime routine and aim to be in bed before 10pm.

• Limit screen time an hour before bed. Keep your phone out of the room!

• Keep your bedroom cool and dark. An eyemask and earplugs have been a lifesaver for me.

5. Manage Stress Effectively

Chronic stress triggers the release of cortisol, a hormone that can contribute to inflammation when elevated over time.

Simple Stress-Relief Techniques:

• Practice deep breathing exercises. In for 4 seconds through your nose, out for 6 seconds. Repeat!

• Try mindfulness meditation or journaling. I like to finish my day with 3 things I’m proud of.

• Spend time outdoors to reconnect with nature. I walk, sit on the beach, have my coffee in the sun.

6. Include Natural Anti-Inflammatory Remedies

Certain herbs and spices have potent anti-inflammatory properties.

Top Natural Remedies:

• Turmeric: Contains curcumin, known for its anti-inflammatory, anti-cancer effects. Add it to smoothies, teas, or soups. You may not like the taste, but I start my day with a teaspoon of tumeric and cracked pepper in water!

• Ginger: Helps reduce inflammation and soothe the digestive system.

You can also consider supplements like omega-3 fatty acids or green tea extract, but please always consult a healthcare provider first - Taking supplements in high doses, or, taking supplements with certain medications like chemotherapy can impact the effectiveness.

7. Avoid Toxins and Support Detoxification

Environmental toxins from pollutants, chemicals, and even household products can contribute to inflammation.

How to Reduce Exposure:

• Choose organic produce when possible.

• Switch to natural cleaning and skincare products. Email me for tips on which brands I use!

• Stay away from smoking and minimise alcohol consumption. Even 3 standard drinks per week increases breast cancer risk by 15%.

Supporting your liver with detox-friendly foods like cruciferous vegetables (broccoli, Brussels sprouts) can further aid the process. Even better, cruciferous vegetables have been proven to reduce the risk of some cancers too!

A Sustainable Approach to Reducing Inflammation

Consistency is key when it comes to reducing inflammation. Small, achievable habits will benefit your health long-term. Begin by focusing on one or two of the habits above, then gradually build habits that feel sustainable and aligned with your lifestyle.

Conclusion

Chronic inflammation can feel overwhelming, but taking natural steps to reduce it is within your control. With a combination of mindful eating, regular movement, stress management, and self-care, you can create a healthier and more resilient body.

Have questions or want personalised advice? Book a FREE consult here —I ‘d love to support you on your health journey!