Chronic inflammation is at the root of many health problems, from heart disease to depression. If you’re looking to feel better, live longer, and reduce your risk of chronic illness, reducing inflammation is key. Fortunately, there are simple, natural steps you can take through your diet and lifestyle to bring inflammation down. Many of my followers and clients have asked about ways to reduce inflammation. I’ve gathered the knowledge that I have gleaned from my interviews with some awesome physicians as well as other sources. Below are nine science backed ways to do just that.
1. Cut Out Refined Sugar
Let’s start with one of the biggest culprits—refined sugar. Even in young, healthy individuals, drinking just one sugar-sweetened beverage a day can raise a key inflammation marker called C-reactive protein (CRP) by 60 to 100 percent in just a few weeks. Elevated CRP is linked to heart disease, Alzheimer’s, cancer, and even depression. Cutting out soda and sugary snacks is one of the most effective things you can do to lower inflammation.
2. Reduce Excess Body Fat–most people today carry too much body fat, even when they appear “normal weight“.
How Body Fat Causes Inflammation:
Dr. Joel Fuhrman explains that fat tissue is biologically active, releasing inflammatory compounds such as cytokines and reactive oxygen species that tax the immune system over time. He highlights visceral fat (fat surrounding internal organs) as especially harmful due to its proximity to the liver, its effect on cholesterol balance, and its production of pro-inflammatory molecules.
As body fat increases, inflammation rises, leading to:
• Insulin resistance
• Elevated triglycerides
• Increased risk for cardiovascular disease and certain cancers
• Compromised immune function
Fuhrman has stated that there is no such thing as a healthy overweight person, since even modest excess fat contributes to chronic inflammation and weakens immune cell performance.
Dr. Fuhrman recommends maintaining body fat below certain thresholds for best health outcomes :
• Men: Ideally below 15% body fat, with 10–14% being the most favorable range. BMI should be 19 – 22 unless very muscular.
Women: Ideally below 25% body fat, with 21–24% being the most favorable range. BMI should be 18 – 21.
He stresses that most people today carry too much body fat, even when they appear “normal weight,” and this excess fat subtly drives metabolic dysfunction and inflammation.
3. Check Omega-3 Fatty Acids and Vitamin D Levels.
Omega-3s are healthy fats that actively resolve inflammation in the body. These fats help create substances called Specialized Pro-Resolving Mediators (SPMs), which act like peacekeepers after your immune system has done its job. Just 2 to 4 grams of omega-3s per day can have powerful effects. Within hours of supplementation, studies have found a significant boost in these inflammation-fighting compounds. It is a good idea to have your levels checked and work with a physician to calculate your optimal dosage. Great plant-based sources include algal oil supplements.
4. Avoid Vegetable Oils
Not all fats are created equal. Many highly processed vegetable oils are rich in omega-6 fats, which can fuel inflammation, especially when heated (think frying). While omega-6s from whole foods like nuts and seeds are fine, it’s best to avoid all oils especially oils used in processed foods and fast food. Instead, focus on whole food fats like flaxseeds, walnuts, and chia seeds which are higher in Omega 3’s.
5. Exercise Regularly
Exercise acts like a natural anti-inflammatory. While it does temporarily raise some inflammatory compounds like IL-6, the body quickly follows up with a powerful anti-inflammatory response, including the release of IL-10. This response helps bring the body back into balance and lowers overall inflammation levels. Aim for regular movement like walking, swimming, or strength training.
6. Embrace Heat Therapy
Heat stress, like from a sauna, steam shower, or hot bath, mimics some of the same benefits as exercise. It temporarily raises inflammatory compounds, which stimulates a healing response. That “good stress” encourages your body to release anti-inflammatory agents like IL-10. Practices like hot yoga or sitting in a sauna for 15 to 20 minutes a few times a week can offer benefits.
7. Eat More Anti-Inflammatory Foods
Instead of just cutting things out, it’s just as important to add the right foods in. Brightly colored fruits and vegetables (especially berries), leafy greens, legumes, whole grains, and herbs like turmeric and ginger are rich in antioxidants and phytonutrients that help calm inflammation. A plant-based, whole food diet naturally floods your body with these healing compounds.
8. Get Enough Sleep
Chronic sleep deprivation is a hidden driver of inflammation. Poor sleep increases stress hormones and inflammatory markers in the body. Aim for 7 to 9 hours of quality sleep each night to help your body recover, detox, and reset. Creating a consistent bedtime routine and limiting screen time before bed can make a big difference. Eliminate caffeine as it interferes with sleep.
9. Include Broccoli Sprouts for a Big Anti-Inflammatory Boost
Broccoli sprouts may be tiny, but they pack a powerful punch. These young greens are rich in a natural compound called sulforaphane, one of the most studied and effective plant-based substances for reducing inflammation. Sulforaphane activates your body’s own antioxidant defense system and helps reduce inflammatory signals like NF-kB, which is linked to many chronic diseases. Just a small serving a few times a week can support detoxification, brain health, and immune balance. Add them to salads, grain bowls, or wraps for a fresh, healing crunch.
10. Manage Stress Naturally: Chronic stress elevates cortisol, which can increase inflammation. Tools like meditation, deep breathing, EFT tapping, or spending time in nature can help your audience manage stress in a healthy way. This is especially relevant if you’ve had guests speak about breathwork or tapping.
Bonus Tip:
Inflammation doesn’t have to control your life. These seven simple shifts can help you feel better, think more clearly, and live with more energy. The best part is that many of these strategies naturally support each other. When you eat better, you sleep better. When you sleep better, you have more energy to move. It’s all connected.
References
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- Petersen KF, et al. “High consumption of sugar-sweetened beverages increases inflammation.” Am J Clin Nutr.
- Calder PC. “Omega-3 fatty acids and inflammatory processes.” Nutrients.
- Hotamisligil GS. “Inflammation and metabolic disorders.” Nature.
- Gleeson M, et al. “Exercise, inflammation and chronic disease.” Nat Rev Immunol.
- Biro S, et al. “Clinical implications of sauna bathing.” Exp Biol Med.
- Irwin MR. “Sleep and inflammation: partners in sickness and in health.” Nat Rev Immunol.
- Li Y, et al. “Plant-based diets and inflammatory biomarkers.” J Nutr.
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