Natural Ways to Fight Inflammation

Food, Supplements, and Therapies to Cool Inflammation

Table of Contents
View All
Table of Contents

By reducing chronic inflammation—also known as low-grade or systemic inflammation—you may be able to boost your defense against several major diseases. In addition to fine-tuning your diet and overall self-care, you can reduce chronic inflammation with the help of certain natural substances and alternative therapies.

Woman practicing yoga at home
Westend61 / Getty Images

Acute vs. Chronic Inflammation

Unlike acute inflammation in which the immune system responds to infection or injury by activating inflammatory chemicals that combat foreign substances, chronic inflammation isn't beneficial for the body.

Often resulting from lifestyle factors like stress and poor diet, chronic inflammation occurs when the immune system continually releases those inflammatory chemicals, even when there are no foreign invaders to fight off. By working to reduce chronic inflammation, you may be able to protect against a number of conditions shown to be inflammation-related, including:

Here's a look at several approaches to reducing inflammation naturally.

Omega-3 Fatty Acids

Maintaining a diet high in omega-3 fatty acids (naturally available in foods like fish oil and flaxseed oil) and low in certain omega-6 fatty acids found in foods like red meat and dairy products may help lower inflammation and guard against diseases like breast cancer, rheumatoid arthritis, heart disease, and asthma, according to a research review published in 2002. Shown to thwart the production of pro-inflammatory substances, omega-3 fatty acids are also available in supplement form.


Preliminary research suggests that some herbs may help reduce inflammation. In an animal study published in 2007, for instance, scientists discovered that curcumin (a compound found in the curry spice turmeric) can overpower pro-inflammatory proteins called cytokines. And in in-vitro research published in 2005, investigators found ginger may reduce inflammation more effectively than nonsteroidal anti-inflammatory drugs (such as aspirin).

In fresh or dried form, both turmeric and ginger can be used in cooking. If you're considering the use of any type of herbal supplement in your efforts to reduce inflammation, make sure you consult your physician before starting your supplement regimen.


People who regularly practice yoga may have reduced levels of interleukin-6 (a marker of inflammation), according to a 2010 study of 50 women. Analyzing blood samples from the participants, researchers observed that those who practiced yoga had 41% lower levels of interleukin-6 than those who didn't practice yoga.


Following a diet that focuses on anti-inflammatory foods is also considered essential to reducing inflammation. Find out more about foods to eat on an anti-inflammatory diet.


Making healthy changes to your lifestyle should be your first step in reducing inflammation. The following approaches may have an inflammation-fighting effect:

  • Managing stress (possibly with the help of mind-body practices like meditation and tai chi)
  • Avoiding smoking
  • Limiting alcohol intake
  • Exercising regularly
  • Getting sufficient sleep

A Word From Verywell

If you're considering using diet, supplement, or any form of alternative medicine for inflammation, make sure to consult your physician first. Self-treating any condition and avoiding or delaying standard care may have serious consequences.

4 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.
  1. Kiecolt-Glaser JK, Christian L, Preston H, Houts CR, Malarkey WB, Emery CF, Glaser R. Stress, inflammation, and yoga practice. Psychosom Med. 2010 72(2):113-21. doi:10.1097/PSY.0b013e3181cb9377

  2. Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002 56(8):365-79. doi:10.1016/s0753-3322(02)00253-6

  3. Reyes-Gordillo K, Segovia J, Shibayama M, Vergara P, Moreno MG, Muriel P. Curcumin protects against acute liver damage in the rat by inhibiting NF-kappaB, proinflammatory cytokines production and oxidative stress. Biochimica et Biophysica Acta 2007 1770(6):989-96. doi:10.1016/j.bbagen.2007.02.004

  4. Grzanna R, Lindmark L, Frondoza CG. Ginger--an herbal medicinal product with broad anti-inflammatory actions. Journal of Medicinal Food. 2005 8(2):125-32. doi:10.1089/jmf.2005.8.125

Additional Reading

By Cathy Wong
Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman's World, and Natural Health.