Arthritis Treatment Ways to Reduce Inflammation From Arthritis By Carol Eustice facebook Carol Eustice is a writer covering arthritis and chronic illness, who herself has been diagnosed with both rheumatoid arthritis and osteoarthritis. Learn about our editorial process Carol Eustice Medically reviewed by Medically reviewed by Grant Hughes, MD on February 07, 2015 linkedin Grant Hughes, MD, is board-certified in rheumatology and is the head of rheumatology at Seattle's Harborview Medical Center. Learn about our Medical Review Board Grant Hughes, MD Updated on December 09, 2019 Print Arthritis Overview Symptoms Causes Diagnosis Treatment Coping The joint inflammation of arthritis is the chief culprit behind your joint damage, stiffness, swelling, and pain. Inflammation is at the root of many chronic diseases, though, not just arthritis. It plays a role in heart disease, asthma, and even certain cancers, as well as many pain conditions. Reducing inflammation is necessary for arthritis management and control. Prescription medications get a lot of attention for treating arthritis and other inflammatory diseases, but you have a lot of other options to consider, as well, including over-the-counter (OTC) medications, dietary adjustments, and other lifestyle changes. Below, you'll find eight ways to lower your inflammation and feel better. 1 NSAIDs David Sucsy / E+ / Getty Images Nonsteroidal anti-inflammatory drugs (NSAIDs) are commonly prescribed for inflammation related to arthritis, and you can also get OTC NSAIDs. These drugs include: Ibuprofen (Motrin, Advil) Naproxen (Aleve) Celebrex (celecoxib) Aspirin Other arthritis drugs—such as disease-modifying anti-rheumatic drugs (DMARDs), corticosteroids, and biologics—also battle inflammation, but they do so by targeted different molecules in the immune system, so they don't work the same way as NSAIDs. Go over the risks and benefits of drug treatments with your doctor when you're trying to decide what drugs to use for reducing inflammation. Note: Acetaminophen, a popular over-the-counter pain reliever in Tylenol and many combination drugs, is not an anti-inflammatory drug. 2 Dietary Supplements Research shows that fish oil (Omega-3 fatty acid) taken in capsule or liquid form can be beneficial for reducing inflammation. According to The Arthritis Foundation, you can get a therapeutic dosage by taking: A fish-oil supplement of up to 2.6 gramsContaining at least 30% EPA/DHA (the active ingredient in fish oil)Twice a day Ginger and turmeric are other supplements that are recognized for having anti-inflammatory properties. 3 Anti-Inflammatory Diet An anti-inflammatory diet is highly recommended for people trying to control inflammation or for those who just want to eat as healthy as possible. An anti-inflammatory diet focuses on cutting your intake of saturated fats and trans fats while increasing your intake of foods rich in alpha-linolenic acid. The Mediterranean diet, which is considered a good example of an anti-inflammatory diet, is based on the consumption of: FruitsVegetablesWhole grainsNutsBeansLegumesFish and seafood at least twice per week Poultry, eggs, cheese, and yogurt in moderation Sweets and red meats only on rare, special occasions When it comes to beverages, green tea is a good choice. Research shows that it has anti-inflammatory properties. 4 Maintain Ideal Weight Being overweight can drive up your inflammation. Where your body carries fat can contribute, as well. For instance, a large waist circumference (35 inches for women and 40 inches for men) is typically associated with excess inflammation. Researchers recognize that there is an interplay between inflammation and obesity, although more needs to be learned. At the very least, you should know what your BMI is currently, as well as your ideal BMI, and work toward that ideal. You don't need to lose a lot of weight, either. Reducing your weight by between 5% and 10% significantly lowers your level of inflammation, according to Nadia B. Pietrzykowska, M.D. in an article published by the Obesity Action Coalition. 5 Exercise Regularly Exercise may be a great way to reduce inflammation. Experts recommend 30-45 minutes of aerobic exercise, 5 days a week. Many people with arthritis steer clear of regular exercise. Some believe they cannot do enough to have a positive impact, while others feel exercise makes arthritis worse. While caution may be warranted, remember that doing something is better than doing nothing. Start slowly, at whatever pace you consider doable, and then build on that. 6 Stop Smoking Smoking has myriad effects on your health, and studies show that includes higher levels of inflammatory markers. If you are currently a smoker, try to use the idea of less inflammation and pain as motivation to snuff out that butt! 7 Lower Stress Stress has been linked to higher levels of inflammation in the body. A 2017 study found that acute stress raised levels of numerous inflammatory markers. Therefore, practicing stress-relieving techniques may help to reduce inflammation. 8 Get Enough Sleep Inadequate sleep has been associated with increased inflammatory markers. In a review of studies on inflammation and sleep, researchers concluded that sleep disturbance and long sleep duration are linked to increases in systemic inflammation. When trying to determine how much sleep is adequate, remember that it is not precisely the same for everyone. According to researchers for the National Sleep Foundation, adults generally need between seven and nine hours per night, but that can vary from one person to the next. The key is to determine how much sleep you require to feel well. Then, be aware of how much sleep you are getting on a regular basis. A healthy sleep pattern will help reduce inflammation. Inadequate Sleep Is Common With Arthritis Was this page helpful? Thanks for your feedback! Dealing with chronic inflammation? An anti-inflammatory diet can help. Our free recipe guide shows you the best foods to fight inflammation. Get yours today! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. 2017;45(5):1105–1115. doi:10.1042/BST20160474 The Arthritis Foundation. Fish Oil. Panico S, Mattiello A, Panico C, Chiodini P. Mediterranean dietary pattern and chronic diseases. Cancer Treat Res. 2014;159:69–81. doi:10.1007/978-3-642-38007-5_5 Ohishi T, Goto S, Monira P, Isemura M, Nakamura Y. Anti-inflammatory Action of Green Tea. Antiinflamm Antiallergy Agents Med Chem. 2016;15(2):74–90. doi:10.2174/1871523015666160915154443 Goossens GH. The Metabolic Phenotype in Obesity: Fat Mass, Body Fat Distribution, and Adipose Tissue Function. Obes Facts. 2017;10(3):207–215. doi:10.1159/000471488 Obesity Action Coalition, Nadia B. Pietrzykowska, MD, FACP. Benefits of 5-10 Percent Weight-Loss. Published 2013. Woods JA, Wilund KR, Martin SA, Kistler BM. Exercise, inflammation and aging. Aging Dis. 2012;3(1):130–140. Rom O, Karkabi K, Reznick AZ, Keidar Z, Aizenbud D. Relationship between history of smoking, metabolic and inflammatory markers, parameters of body composition and muscle strength. Adv Exp Med Biol. 2015;849:49–56. doi:10.1007/5584_2014_92 Marsland AL, Walsh C, Lockwood K, John-Henderson NA. The effects of acute psychological stress on circulating and stimulated inflammatory markers: A systematic review and meta-analysis. Brain Behav Immun. 2017;64:208–219. doi:10.1016/j.bbi.2017.01.011 Irwin MR, Olmstead R, Carroll JE. Sleep Disturbance, Sleep Duration, and Inflammation: A Systematic Review and Meta-Analysis of Cohort Studies and Experimental Sleep Deprivation. Biol Psychiatry. 2016;80(1):40–52. doi:10.1016/j.biopsych.2015.05.014 National Sleep Foundation. How Much Sleep Do We Really Need?