How To Reduce Inflammation in The Body Fast: 13 Foods That Can Help

Inflammation, a natural immune response, can sometimes spiral out of control and contribute to chronic health issues. When your diet is unhealthy, you over-stress, and don’t practice enough exercises, your body triggers inflammation. The consequences can be adverse over a long time. So, eating well, exercising, and getting sufficient sleep are all that matters when it comes to “how to reduce inflammation in the body fast?” Here, in this blog, we will learn about the foods that are good for inflammation. Additionally, we will discuss other contributing factors that can help reduce inflammation. Let’s start!

How To Reduce Inflammation In The Body Fast: 13 Foods To Eat

Looking for “How to reduce inflammation in the body​? Well, several anti-inflammatory foods can prevent inflammation: 

1. Berries

The market has dozens of berries such as strawberries, blueberries, raspberries, and blackberries. These berries are packed with fiber, vitamins, and minerals. They are also filled with antioxidants which help decrease inflammation in the body. The antioxidants in these berries are known as anthocyanin. They have anti-inflammatory benefits that can reduce the risk of natural infections and injuries.

2. Fatty Fish

Fatty fish is one such food item that is higher in protein content and has a long chain of omega acids. These nutrients are found in fish like salmon, sardines, herring, and anchovies. They can help reduce inflammation and prevent heart disease, diabetes, and kidney disease. The body metabolizes these fatty acids into compounds that have anti-inflammatory effects. The anti-inflammatory properties of these compounds help fight off inflammation in the body.

Also Read: 10 Medically Proven Benefits of Fish Oil Capsules

3. Broccoli

Broccoli is a highly nutritious food from the vegetable family like Brussels sprouts, kale, and cauliflower. It is rich in sulforaphane which decreases inflammation by reducing the levels of cytokines in the body. In addition, it lowers the nucleus factors that can also cause inflammation in the body faster. Moreover, these vegetables are associated with a decreased risk of heart disease and cancer. These benefits can be due to the anti-inflammatory effects of the antioxidants they contain. 

4. Avocados

Avocados are rich in potassium and magnesium, fibers that are heart-healthy monounsaturated fats. These fats can reduce the risk of inflammation in blood vessels and the heart. In addition, they consist of carotenoids that can also reduce inflammation. Furthermore, they are rich in vitamin E which is packed with anti-inflammatory properties. With one high-quality avocado, there are chances of getting more antioxidants than other foods.

5. Green Tea

Green tea is one of the healthiest beverages. The benefits of this drink are because of its antioxidant and anti-inflammatory properties which come from polyphenols and Epigallocatechin-3-gallate (EGCG). Polyphenols contribute to reducing oxidative stress which triggers inflammation. In addition, EGCG has anti-inflammatory effects that prevent the worsening of the symptoms of inflammatory bowel diseases. All together, green tea can help get a fitter body, better skin, and overall great health. 

6. Peppers

Bell peppers and red chili peppers have vitamins, antioxidants, and powerful anti-inflammatory substances. They can also provide quercetin, which can help reduce inflammation associated with diabetes. Moreover, chili peppers can also give sinapic acid which can also prevent inflammation linked with diabetes.

7. Turmeric

Turmeric tops the list when we are looking for how to reduce muscle inflammation in the body fast​. It consists of curcumin which possesses potent anti-inflammatory properties. Curcumin plays a vital role in blocking the activity of the inflammation-causing molecules called cyclooxygenase-2 in the body. In addition, it maintains the balance between all the T cells which are also responsible for triggering inflammation. You can take supplements containing isolated curcumin that can be more effective.

8. Dark Chocolates

Dark chocolate can help reduce inflammation with its anti-inflammatory effects. They contain polyphenols and flavonoids that have antioxidants and anti-inflammatory properties. These compounds can reduce the risk of inflammation and keep the arteries healthier. In addition, polyphenols help balance the intestinal microbiota which are responsible for bacterial growth that triggers inflammation. 

Also Read: 5 Reasons to Love Dark Chocolate

9. Tomatoes

Tomatoes are high in vitamin C, potassium, and lycopene. In the American diet, the highest source of lycopene is tomatoes. All the nutrients in tomatoes contain antioxidants that can stimulate anti-inflammatory properties. Lycopene may be beneficial for reducing poor inflammation and can help treat different types of cancers. In addition, it can reduce the production of cytokines which can also trigger inflammation in the body. 

Pro tip: The body can better absorb lycopene when combined with fat. So, cooking tomatoes in dietary fats like olive oil can easily help release the lycopene content.

10. Extra Virgin Olive Oil

Extra virgin olive oil is known as healthy monounsaturated fat. It is a staple in the Mediterranean diet that can provide many major health benefits. It is rich in oleocanthal, a type of antioxidant that can block the production of pro-inflammatory enzymes. These enzymes can increase inflammation risks. In addition, polyphenols in this oil can reduce the activity of inflammation-causing enzymes.

11. Mushrooms

The edible mushrooms are rich in vitamins, mycosteroids, carotenoids, polysaccharides, and fatty acids. All these have strong anti-inflammatory effects. They can effectively reduce the production of inflammation-causing cytokines and increase the action of anti-inflammatory immune cells. Moreover, the antioxidants in them help prevent oxidative stress which is also a contributing factor to inflammation in the body.

12. Grapes

Grapes contain anthocyanins which can help reduce inflammation. Anthocyanin can decrease the risk of severe diseases like heart disease, diabetes, and obesity. In addition, it can prevent the chances of many psychological diseases like Alzheimer's and eye disorders. All these diseases are associated with inflammation. Moreover, grapes are the best source of resveratrol which has antioxidants. Research shows that resveratrol can help reduce inflammation. Its antioxidant effects can prevent the release of eicosanoids which can increase the risk of inflammation.

13. Cherries 

Cherries are rich in flavonoids such as anthocyanins and catechins. These quickly decrease inflammation in the body. Typically, they can lower the release of inflammation-causing proteins. According to one meta-analysis, the anti-inflammatory and antioxidant effects of cherries can help improve performance and recovery from exercise. 

Foods To Avoid That Causes Inflammation

Certain foods have been related to increased inflammation. These foods can differ from person to person, but here are a few typical examples of foods to avoid:

1. Processed foods

These foods are frequently heavy in artificial additives, trans fats, and processed carbs. All these can induce inflammation.

 2. Sugar-rich foods

Avoid excess sugar typically found in sugary beverages, sweets, pastries, and processed snacks. They have been related to inflammation. A person must limit the added sugar consumption to less than 10% of the total daily calories. 

3. Saturated and trans fats

Saturated and trans fats are found in fat-rich foods such as red meat, full-fat dairy products, and fried foods. Fried meals are very dangerous to one's health and can promote inflammation.

 4. Vegetable Oils

Certain vegetable oils, such as corn, soybean, and sunflower, are high in omega-6 fatty acids. While omega-6 fatty acids are required, an imbalanced diet might induce inflammation.

 5. Processed grains

White bread, rice, and pasta deprive them of key nutrients and fiber. These processed grains can raise blood sugar levels, which can trigger inflammation.

 6. Alcohol

Drinking alcohol in excess can induce inflammation in the body quickly. Alcohol affects the gut lining and disturbs the equilibrium of inflammatory chemicals.

 7. Artificial additives

Monosodium glutamate and aspartame are some artificial additives. They both have been related to increased human inflammation.

Other Healthy Tips to Reduce Inflammation

Other than dietary changes, you can also consider some lifestyle changes that can help prevent inflammation in the body:

1. Control blood sugar levels

High blood sugar levels are associated with inflammation. How? They can stimulate the inflammatory response of the body which can cause damage to the organs. In addition, they can lead to stress, making the body's defense system work harder. Moreover, the high blood glucose levels in the body can lead to a weak immune system. This makes it hard for the body to fight against infections. So, the rule is to avoid refined sugars, white rice, and processed foods as they can cause blood sugar spikes. Add lean proteins, vegetables, whole grains, and fruits to your diet.

2. Exercise regularly

Engaging in exercises regularly can help maintain weight, enhance digestion, and lower stress. All these factors can trigger inflammation in the body. So, make time of 10-25 minutes for weight training workouts and 30-45 minutes for aerobic activities. Make sure to be consistent with all your exercises.

3. Maintain a healthy weight

Being obese or overweight can lead to long-term inflammation throughout the body. Obesity leads to the death of cells in the adipose tissues which causes inflammation. In addition, it can trigger inflammation in some other body tissues such as the brain, liver, intestine, and pancreas. So, maintaining a healthy weight reduces the risk of inflammation. Seek medical assistance to find out your weight according to your height, age, and other vital factors. If you are obese and overweight, the providers can help you with the right diet plan to achieve a healthy body weight.

4. Manage stress

Chronic or long-term can also lead to inflammation. So, aim to practice de-stressing activities such as yoga, meditation, guided imagery, and biofeedback. In addition, you can try walking in nature, gardening, reading your favorite novels or books, or journaling. Avoid laptops, mobile phones, and other electronic devices to give your mind a rest. So, that mind can think and process emotions well. Sometimes it becomes challenging to manage stress. However, changing the perception and response to stressful situations can help. This can help prevent the risk of chronic diseases associated with inflammation.

5. Quit smoking and alcohol

Smoking, vaping, or using tobacco-containing products can cause inflammation throughout the body. The more and the longer you smoke cigarettes, the greater the chances of inflammation. In addition, alcohol-rich beverages can also lead to acute and chronic inflammation. Acute inflammation can cause nausea, headache, and vomiting. On the other hand, chronic inflammation can lead to the risk of chronic disorders such as cancer, heart disease, and type 2 diabetes. 

6. Practice good sleep habits

Insufficient sleep can cause the immune system of the body to overreact, leading to inflammation. This can adversely impact the immune cells that cause diseases associated with inflammation. So, to prevent such a risk, try to get enough sleep of about 7 to 9 hours every night. Make sure to maintain a dark and slightly cool environment. In addition, avoid electronic devices 1 hour before going to bed. Moreover, use soft and comfortable bed sheets, mattresses, and pillows. In case you easily get disturbed due to noises, use a white noise machine to prevent any distractions. Also, if you often feel fatigued, visit a doctor. 

What Factors Cause Inflammation?

With tips to avoid inflammation, you must also know what risky factors are responsible for it. Here, several factors can cause inflammation. We can control some of the factors but can't manage others. Those include:

• Dietary choices

• Tobacco and smoking use

• Alcohol use

• Stress

• Exercise habits

• Toxic chemicals

• Sleep quality and quantity

• Continuous bacterial or viral infections

• Allergens & environmental pollutants in food, water, and air

As we have mentioned you can consider dietary and lifestyle choices altogether to reduce the risk of inflammation. In particular, the food we add to our daily diet can have a huge impact on the level of inflammation and overall health. 

The Bottom Line

We hope our article has guided you well on all the ways “How to reduce inflammation in the body fast”. Antioxidant-rich foods like green tea, berries, and match or dark chocolate can reduce inflammation. In addition, make sure to exercise regularly, get enough sleep, quit smoking and alcohol, and manage stress. All these factors can also trigger inflammation throughout the body. Note that high and low levels of inflammation in the long term can lead to many diseases. So, if you experience any inflammation symptoms like redness, swelling, pain, and fatigue that last for a longer period, consult the doctor. 

Also Read: CBD For Inflammation: What We Know So Far