How to Reduce Inflammation In The Body: Short & Long Term


Inflammation in your body can be short-lived or long-term. While acute inflammation is a necessary part of the body's healing mechanism, chronic inflammation can lead to various health issues. Fortunately, there are several ways to reduce inflammation in the body immediately and as a long-term solution.

Today, we’re discussing how to reduce inflammation in the body. Learn what it is, how it impacts your health, and what you can do to reduce body inflammation in the short and long term..

What Is Inflammation in the Body?

Before you can effectively learn how to reduce inflammation in the body, you need to understand what it is. Inflammation is your body's natural response to harmful stimuli, such as infection, damaged cells, or disease. It’s a process that involves your immune system, blood vessels, and various signaling molecules within your body.

One of the key characteristics of inflammation is redness, which occurs due to increased blood flow to the affected area. Swelling is another telltale sign of inflammation, caused by the accumulation of fluid and white blood cells. Additionally, inflammation often leads to heat and pain in the affected area. In some cases, it could lead to reduced function, too.

Want help with swelling in your body? Learn more about home remedies for swelling after this article.

How Inflammation Affects Your Health

While acute inflammation is a necessary part of the body's healing process, chronic inflammation can contribute to a variety of health issues, including heart disease, diabetes, and cancer. This makes knowing how to reduce inflammation in the body a vital part of your holistic self-care.

Some ways inflammation impacts your body include:

  • Heart health: Chronic inflammation is linked to an increased risk of heart disease. It can lead to the buildup of plaque in the arteries which restricts blood flow and increases the risk of a heart attack or stroke. Inflammation can also contribute to the development of high blood pressure, another risk factor for heart disease.
  • Digestive issues: Inflammation in the digestive tract can cause symptoms such as bloating, gas, diarrhea, or constipation. Chronic inflammation can also lead to more serious conditions, such as inflammatory bowel disease (IBD) or ulcers.
  • Joint pain: Inflammation can cause pain, stiffness, and swelling in the joints, which can make it difficult to move. Chronic inflammation is associated with age-related diseases or conditions like arthritis that can lead to joint damage over time.
  • Immune system strength: While acute inflammation is a normal part of the immune response, chronic inflammation can impede your immune system’s ability to function. This can make you more susceptible to infections and slow down the healing process.
  • Mental health: Inflammation may also play a role in the development of negative mental health conditions such as depression and anxiety. Chronic inflammation can also contribute to cognitive decline and diseases like Alzheimer's. (Learn more about how inflammation and depression may go hand-in-hand after this article.)
  • Weight gain: Learning how to reduce inflammation in your body may prevent unintended weight gain. Inflammation disrupts the hormones that regulate appetite and metabolism. It can also promote the accumulation of visceral fat, which is linked to an increased risk of diabetes and heart disease.
  • Skin conditions: Inflammation can appear on your skin as redness, swelling, or rashes. Conditions like psoriasis and eczema are inflammatory skin disorders that can be exacerbated by chronic inflammation elsewhere in your body.

The wide array of ways in which inflammation can negatively impact your health highlights the importance of knowing how to manage it properly. Determining how to reduce inflammation in the body in both the short and long term is vital to your overall health and well-being.

How to Reduce Inflammation in the Body

Finding effective methods for how to reduce inflammation in the body can be broken into handling acute inflammation as well as chronic. These treatments are key to maintaining optimal health and preventing chronic diseases. By making simple changes to your diet and lifestyle, and incorporating certain tools and supplements, you can reduce inflammation strategically.

Short-Term Ways to Reduce Inflammation in the Body

Short-term methods for how to reduce inflammation in your body focus on treating the acute inflammation you’re experiencing. These are often the result of an infection, injury, or other one-time catalyst.

Solutions for how to reduce body inflammation in the short term include:

  • Cold therapy: Applying ice or a cold pack to the affected area can help reduce body inflammation by constricting blood vessels and decreasing blood flow to the area. This helps alleviate swelling, redness, and pain.
  • Rest and elevation: Resting and elevating the affected area can help reduce inflammation by minimizing movement and promoting drainage of excess fluid. Elevating the affected area above the level of the heart can also help reduce swelling. For those experiencing leg inflammation and swelling, zero gravity chairs are an effective and popular tool for elevating the legs above the heart level and improving circulation.
  • Over-the-counter medications (OTCs): Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or aspirin can be a great answer on how to reduce inflammation in the body and alleviate pain. It's important to use these medications as directed and consult with a healthcare professional if you have any underlying health conditions.
  • Compression: Using compression bandages or wearing compression garments may also help with answering how to reduce inflammation in your body by applying pressure to the affected area. These are especially popular with athletes and those living with conditions like diabetes.
  • Hydrating: Staying hydrated will reduce body inflammation by flushing out toxins and aiding in the transport of nutrients to cells. Aim to drink plenty of water throughout the day to maintain optimal health.

Long-Term Strategies to Manage Chronic Inflammation

Incorporating long-term solutions for how to reduce inflammation in the body results in new healthy habits. That doesn’t mean you have to overhaul your entire routine for chronic inflammation treatment. Simple adjustments can have a major impact.

Some ways to reduce inflammation in the body for the long term include:

  • Anti-inflammatory diet: Adopting a long-term anti-inflammatory diet can help manage chronic inflammation. Focus on incorporating more whole foods like fruits, vegetables, whole grains, and lean proteins while limiting processed foods, sugars, and unhealthy fats.
  • Regular exercise: Engaging in regular physical activity can help reduce chronic inflammation by improving circulation, reducing fat tissue, and supporting your immune system. Aim for a mix of cardiovascular exercise, strength training, and flexibility exercises.
  • Stress management: Chronic stress can contribute to inflammation in the body. Incorporating stress management techniques into your daily routine like meditation, yoga, or deep breathing exercises will help with how to reduce inflammation in your body over the long term.
  • Proper restorative sleep: Prioritize getting more restorative sleep each night. Sleep deprivation can increase inflammation in the body. Try to get 7-9 hours of quality sleep per night to support your body's natural healing process and reduce inflammation levels.
  • Weight management: Incorporating ways to prevent obesity and maintaining a healthy weight through diet and exercise can help reduce body inflammation. Consult your doctor about achieving and maintaining a healthy weight for you.
  • Regular doctor visits: Regular visits to your healthcare provider allow them to monitor your inflammation levels and address any underlying health conditions that may be contributing to chronic inflammation.

Learning how to reduce inflammation in the body requires short and long-term strategies that may include dietary changes, lifestyle adjustments, and choosing the best zero gravity chair for you. By incorporating these solutions into your daily routine, you can help manage inflammation and improve your overall health and well-being.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.