How To Reduce Chronic Inflammation Naturally: 5 Easy Tips That Actually Work

Think you have no choice but to accept a higher risk of conditions like Alzheimer’s disease, type 2 diabetes and heart disease as you get older? Think again! Experts say these and many other health issues are often tied to “inflammaging,” the chronic inflammation that can cause damage to our bodies that speeds up aging—and the power to calm this inflammation is in your hands. Here are the research-backed strategies that actually work.

How to reduce chronic inflammation 

Chronic, systemic inflammation can contribute to serious health problems over time. The good news? Reducing the risk is easier than you think.

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Enjoy a short stroll

A brief walk is enough to significantly lower the chronic, low-grade inflammation that contributes to inflammaging, according to University of California San Diego School of Medicine scientists. They found a single 20-minute session of walking or other moderate physical activity triggered the immune system to produce an anti-inflammatory response in cells. Consider working toward daily 20-minute walks to build on the benefit.

Keep cool at night

Our bodies need rest to keep inflammation in check, and research in Communications Biology found people who do their best to consistently sleep well are less vulnerable to chronic inflammation. “During deep sleep, inflammatory markers naturally decrease,” says Amy Shah, MD. “I always tell my patients that no supplement can replace the benefits of quality sleep.” 

Since we need a cool environment to get inflammation-fighting deep sleep, keep your bedroom between 65 and 68 degrees. Also smart? Swap heavier bedding for a lightweight, more breathable alternative, such as Saatva Lightweight Down Alternative Comforter, to stay cozy without overheating.

Savor bean chili

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Whether you’re tailgating before the big game or simply craving a hearty meal, nothing satisfies quite like chili. And when you cook up a batch made with beans, you’re getting the plant protein and fiber shown to help reduce chronic inflammation. A study in the journal Nutrients found those who ate the most of these nutrients had the lowest levels of inflammation. Protein and fiber help keep blood sugar steady, preventing the spikes that can trigger inflammation. Other foods rich in these nutrients include nuts, seeds, oatmeal, quinoa and tofu.

Socialize

Connection with others is key to our health, and loneliness has been linked to the chronic inflammation that fuels inflammaging. Penn State University researchers say our bodies have evolved to seek safety in the company of others, and social isolation upsets the immune system’s ability to regulate inflammation. Simply meeting a friend for coffee or helping out at church can instantly ease this upset. Looking to expand your social circle? Visit Meetup.com to find groups, events and activities near you.

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Try curcumin

Research in the International Journal of Molecular Sciences suggests this turmeric compound blocks an immune pathway involved in the development and progression of chronic inflammation. “Look for a form that’s well absorbed, such as one paired with piperine—found in black pepper,” Dr. Shah says. Ask your doctor before supplementing, but 500 mg twice daily is a frequently recommended dose.