Reducing Inflammation Naturally
Inflammation is your body’s natural defense mechanism. It kicks in when the body senses an injury, infection, or harmful substance and works to heal and protect. When it happens in a localized area, inflammation can cause symptoms like swelling, redness, heat, and pain, such as a sprained ankle or sore throat.
However, when inflammation becomes chronic, it can lead to more serious conditions, such as arthritis, heart disease, diabetes, or autoimmune disorders. Chronic inflammation can simmer quietly in the body for years, damaging tissues and accelerating aging.
Thankfully, there are natural ways to reduce inflammation and restore balance. By focusing on your diet, lifestyle, and stress management and incorporating supportive natural therapies, you can control inflammation before it takes control of you.
How Do You Know If You Have Inflammation?
Aside from physical symptoms, your doctor may run blood tests such as:
C-Reactive Protein (CRP) – A general marker for inflammation in the body.
Erythrocyte Sedimentation Rate (ESR) – Indicates how quickly red blood cells settle, another nonspecific sign of inflammation.
While these tests don’t reveal the cause, they’re useful in monitoring chronic conditions like rheumatoid arthritis or inflammatory bowel disease.
Top 3 Ways to Naturally Reduce Inflammation
1. Clean Up Your Diet
Certain foods fuel inflammation, while others calm it down. Here’s how to eat smart.
Foods that Fight Inflammation:
Fruits & Vegetables: Leafy greens, tomatoes, and berries are high in antioxidants
Whole Grains: Choose brown rice, oats, and quinoa over white rice or refined flour
Fatty Fish: Salmon, tuna, and mackerel are rich in omega-3 fatty acids.
Nuts & Seeds: Walnuts, flaxseeds, and chia are great anti-inflammatory snacks.
Herbs & Spices: Turmeric and ginger are natural inflammation fighters.
Dark Chocolate & Green Tea (in moderation): Contain flavonoids with antioxidant effects.
Foods to Avoid:
Processed snacks, white bread, and sugary cereals
Fried foods, red meat (especially fried), and processed meats
Sweetened beverages like soda, sports drinks, and flavored teas
Helpful Supplement:
Try Inflammation Support formula, which combines turmeric, ginger, and other traditional Chinese herbs to reduce internal heat and support joint comfort.
2. Improve Your Lifestyle Habits
Move Your Body:
Aim for 30 minutes of movement most days. Combine walking, yoga, Pilates, tai chi, or qi gong to promote circulation, ease tension, and boost immune function.
Maintain a Healthy Weight:
Extra fat, especially around the belly, produces inflammatory chemicals. Shedding just 5–10% of body weight can make a major difference.
Helpful Supplement:
Try the B-Slim formula, which combines hawthorn berry, lotus leaf, rhubarb root, and other traditional Chinese herbs to support healthy metabolism and weight wellness.
Prioritize Sleep:
Strive for 7–8 hours of restful, uninterrupted sleep. Poor sleep increases inflammatory markers in the body.
Supportive Supplement:
Use Sanctuary SLEEP formula with jujube seed, a natural sleep enhancer, to fall asleep more easily and support deep, restorative sleep.
3. Manage Your Stress
Chronic stress is one of the biggest hidden drivers of inflammation. Whether it’s work, relationships, or financial worries, when we’re stressed, our body stays in a state of “fight or flight,” releasing hormones that worsen inflammation.
Tools to Reduce Stress:
Schedule downtime with no agenda
Practice Meditation for Stress Release or deep breathing
Try acupuncture and qi gong
Spend time in nature—walk by the ocean, hike in the woods, or practice forest bathing
Use an infrared sauna or cold plunge therapy to reset the nervous system
Helpful Supplements:
Use the Sanctuary Calm formula for nervous tension and irritability. Try the Mood Elevation formula for emotional balance and positivity.
Natural Therapies That Work
Acupuncture stimulates the flow of energy (Qi), reduces pro-inflammatory chemicals in the blood, improves circulation, and regulates the nervous and immune systems. Studies show it also supports the HPA axis to balance cortisol, your body’s inflammation-modulating hormone.
Tuina Bodywork is a hands-on therapy that improves mobility, relieves joint pain, and helps treat inflammation by restoring energy flow in the meridians. It’s great for chronic pain, tendonitis, or back issues.
Custom Chinese herbal formulas can be remarkably effective for autoimmune conditions like rheumatoid arthritis, colitis, and psoriasis. Each formula is tailored to the individual, so it’s important to work with a licensed herbalist.
Recommended Supplements:
For general inflammation, the Arthritis/Joint formula and Collagen Boost MAX support flexibility and reduce stiffness caused by chronic inflammatory conditions.
The Bottom Line
While inflammation is necessary for healing, chronic inflammation is harmful. The good news is that you have the power to prevent and reverse it through natural, holistic choices. By eating an anti-inflammatory diet, moving your body, sleeping well, and managing your stress—along with the support of acupuncture, herbal medicine, and targeted supplements—you can bring your body back into harmony.
Need help creating your personal inflammation-reducing plan? Schedule a visit at Tao of Wellness or explore curated natural health solutions at wellnesslivingstore.com.