3 Natural Ways to Fight Inflammation

3 Natural Ways to Fight Inflammation

Are you inflamed? Unfortunately, we all are. Inflammation has not always been talked about as a “silent killer” until more recent years. More and more studies are linking inflammation to many of the common diseases we are facing today.[1] Chances are you are dealing with inflammation right now but have no clue because it is not always visible or felt immediately. Today’s medical practices focus too closely on treating the symptoms instead of digging deeper to unveil the root cause of the issue. If we dig deep enough, inflammation is often the discovery. 

What is inflammation?

At its core, inflammation is actually a good thing and essential for healing and protecting the body. This is your body’s natural response to fighting off illness or healing an acute wound site. Your immune response sends white blood cells to the site to defend and remove any foreign invaders, which is why you experience redness and swelling during an injury or infection. It’s essential, though, to recognize when inflammation is simply doing its job vs. when it is causing a problem or chronic inflammation.

Chronic inflammation is when your immune system continues to send out white blood cells, causing a continuous level of inflammation. Your body is under the impression it is under attack, so it mistakingly goes after healthy tissue. Chronic inflammation can be caused by an underlying autoimmune disorder such as Rheumatoid Arthritis or lupus, or it may be brought on because an acute injury was not properly treated. Other factors contributing to inflammation include alcohol use, smoking, obesity, chronic stress, and long-term exposure to industrial chemicals and air pollutants. [2][3][4][5] You can see why it is essential to make healthy lifestyle choices and to start minimizing unhealthy habits.

What are the effects of inflammation?

Chronic inflammation typically goes on for months or even years. If left untreated, it can lead to some serious health conditions. Studies show that more than 50% of all deaths worldwide are attributed to an inflammatory-related disease. [6] Systemic chronic inflammation has been linked to cardiovascular disease, cancer, diabetes mellitus, chronic kidney disease, fatty liver disease, and neurodegenerative disorders. [7] 

Signs of Chronic Inflammation

Most people associate inflammation with a typical injury or arthritis, but the truth is inflammation can manifest and present itself as many different ailments. If you believe you may be dealing with chronic inflammation, watch for these symptoms:

  • Fatigue
  • Skin rashes
  • Depression or anxiety
  • Muscle aches and pains
  • Weight gain or weight loss
  • Constipation or diarrhea
  • Swollen lymph nodes
  • Poor digestion
  • Brain fog
  • Dry eyes

How can you treat inflammation?

Unfortunately, those numbers are pretty severe. How can you ensure you are not another statistic? There are many ways to help lower your risk of systemic inflammation and put yourself back on track to a healthier lifestyle. Getting healthier and making better choices is vital for longevity. Where do you start? Take a look at some of the top ways below to treat and prevent chronic inflammation. Incorporating these tips into your daily lifestyle is a great way to start fighting inflammation NOW.

Inflammation fighting foods

We like to take the natural approach and know plants that grow from the earth are medicine. The earth is blessed with so many healing foods! Choosing anti-inflammatory foods instead of processed, high sugar foods is a powerful tool to ensure you can reduce your risk of illness and inflammation. So fill your plate up with the colors of the rainbow and eat your way to a healthy life! Try incorporating some of these powerful foods into your daily diet! [8] 

  • Tomatoes
  • Olive oil
  • Leafy green vegetables- kale, spinach, collard greens
  • Nuts and legumes
  • Ginger
  • Broccoli
  • Avocados
  • Berries
  • Mushrooms
  • Grapes
  • Garlic

Inflammation Fighting Supplements

Adding in inflammation-fighting supplements may help you manage and prevent inflammation. When looking for the right supplement, make sure you are opting for a high-quality, trusted brand. Also, make sure to check in with your doctor to find the right formula for you. Here are some of the top-recommended supplements for fighting inflammation.

  • Curcumin
  • Turmeric
  • Ginger
  • Green Tea extract
  • Vitamin D
  • Vitamin C

One of our personal favorites is Freeda Turmeric Curcumin supplement. This formula packs a punch at fighting inflammation. Studies show that curcumin helps fight inflammation, oxidation and may lower your risk of heart disease.[9] Combined with turmeric, studies also indicate that this potent duo may also lower your risk of obesity.[10][11] 

Exercise to Combat Inflammation

It’s time to get moving. Exercise is a crucial part of a healthy lifestyle and may help reduce inflammation. Studies show that just 20 minutes of exercise per day can decrease inflammation and help prevent future illness.[12] Try your best to get your body moving every day! For example, you can get creative with it and find ways to incorporate exercises while cooking in the kitchen or taking walks on your lunch break. Make it a priority and find ways to fit it in. You can do it!

Don’t let chronic inflammation control your life and put you at risk for serious health problems down the road. By implementing small changes for an anti-inflammatory lifestyle, you will help manage and prevent the effects of chronic inflammation. 


[1] https://www.health.harvard.edu/staying-healthy/understanding-inflammation




[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5476783/

[6] https://www.nature.com/articles/s41591-019-0675-0

[7] https://www.nature.com/articles/s41591-019-0675-0

[8] https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

[9] https://pubmed.ncbi.nlm.nih.gov/28274852/

[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5037065/

[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5037065/

[12] https://www.sciencedirect.com/science/article/abs/pii/S0889159116305645
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