Beat Inflammation: 30+ Surprising Ways to Feel Better Fast
Novel Ways to Fight Inflammation: A Comprehensive List
Inflammation is the body's natural response to injury, illness, or stress. While this process is essential for healing, chronic inflammation can lead to a range of health problems, including joint pain, cardiovascular disease, autoimmune conditions, high cholesterol, diabetes, and hormone imbalances like low testosterone or estrogen dominance.
Pharmaceuticals often focus on managing inflammation as a symptom, providing temporary relief without addressing the underlying causes. For many, this approach feels insufficient, highlighting the need for solutions that promote long-term health and balance.
Fortunately, there are practical and novel approaches you can take to combat inflammation and support your overall health. In this post, we’ll explore effective methods across exercise, lifestyle, nutrition, and supplementation that can help you tackle inflammation and feel your best.
These ideas fall into four categories: movement, stress management, nutrition, and supplements.
Disclosure: This blog post contains affiliate links. By clicking on the affiliate links in this post, not only do you get to find great products at no extra cost, but you also support my blog, as I may receive a small commission for purchases made through these links.
Movement as Medicine
Physical activity is one of the most powerful tools to reduce inflammation. Here are three specific ways to move your body with anti-inflammatory benefits:
Pilates: Pilates combines stretching and strengthening, making it a dual-action workout that targets inflammation. This challenging yet rewarding modality of exercise enhances muscle tone, improves flexibility, and promotes circulation—key factors in reducing inflammation. It’s a fantastic addition to your weekly routine.
Yoga: Yoga combines breathwork, postures, and movement to help the body relax and quiet the mind. Yoga was invented to help prepare the body and mind for meditation, so if you have a hard time meditating, yoga could be a great thing for you.
Stretching: Holding a stretch can trigger the body’s parasympathetic response, which is a powerful rest and recovery mode that helps the body naturally lower inflammation.
Rebounding: bouncing on a trampoline or yoga ball can help move things along in your lymphatic system, aiding detoxification and promoting circulation. the gentle activity helps elevate heart rate, helps the body burn triglycerides, and taps into the benefits of Zone 2 training (which has been a popular TikTok trend).
Walking: Nature’s oldest form of intentional movement is a great way to boost your mood, especially when done in nature.
Weightlifting: Lifting weights once or twice a week not only supports bone density but also reduces inflammation by building muscle and enhancing metabolic health. It’s a great complement to Pilates or other activities, especially as you age.
Make your own workout space at home to make things more convenient!
Stress Management
Chronic stress is often a factor. Everything can be stressful—including things we enjoy. The key isn’t to get rid of stress: the solution is to make your body more resilient to it. Here are a few ideas:
Laughter: Laughter releases oxytocin, a neurotransmitter that makes the body more resilient to stress. Start by watching a funny movie, reading a funny book (I recommend this one), or swapping jokes with a friend.
Cuddling: There’s nothing more relaxing than a cuddle puddle, whether you’re curling up on the couch with a snuggly pet or reading in the bed with your partner. Body-to-body contact triggers the body to release the oxytocin mentioned above.
Sex: Elevates heart rate and gives your body a small dose of “healthy stress,” which helps it become more resilient. Sex with a committed partner also helps the body release oxytocin.
Dancing: Dancing elevates the heart rate and is a great easy to moderate cardiovascular workout.
Cold Water Immersion: Triggers the body’s parasympathetic nervous system, which is the “rest and digest” opposite of the “fight or flight” stress response. You can start with a cold bath or go as far as getting a special tank for cold water immersion.
Massage: Not only is massage great for sore or tight muscles, but it can also help with lymphatic drainage and trigger the parasympathetic response. In addition to working with a licensed massage therapist, you can supplement with tools like a foam roller or a percussion massager.
Acupuncture: This Traditional Chinese Medicine practice works to stimulate meridians, which roughly overlay and correspond with the peripheral nervous system. The result is activation of the parasympathetic nervous system (PNS).
Reiki: For some Reiki practice can be a healing and soothing experience, which helps the body manage stress better. This highly-rated book is a great place to start learning about Reiki.
Meditation: Meditation has a plethora of benefits including decreased blood pressure and heart rate, plus increased circulation. This study shows a regular meditation practice reduces inflammation. To get started with meditation, you can check out an easy meditation like this one on YouTube.
Singing or Chanting: Using your voice to sing or chant can lower blood pressure and other markers of unmanaged stress.
Breathing Drills: there’s nothing like breath control to help quiet the mind. Breathing drills not only offer benefits like improved lung capacity but also an immediate reduction in perceived stress. Check out this quick tutorial on YouTube.
Water Floatation: The feeling of weightlessness is relaxing and can trigger a parasympathetic response. Use a pool to float on your back and try closing your eyes for an extra sensory deprivation.
Cryotherapy: For generations, people have been using ice baths and other cryotherapy methods to control inflammation. From injuries to more chronic, generalized inflammation, there’s nothing like a little dose of cold to reset your system.
Check out this ice bath system on Amazon.
Infrared or Traditional Sauna: Sauna sessions can significantly reduce inflammation by improving cardiovascular function and aiding recovery. Infrared saunas, in particular, can soothe achy joints, help decrease soreness from exercise, and promote detoxification. Be sure to hydrate with plenty of water and electrolytes—you’ll sweat a lot!
Check out this in-home sauna or this portable infrared sauna blanket you can use just about anywhere (it’s the one I use).
Nutrition: Eat to Heal
Choosing the right foods (and the right amount) can make a big difference.
What you eat has a profound impact on inflammation levels in the body. These strategies can help:
Avoid Overeating: One of the most inflammatory things someone can do is to consume too many calories. Calculate your calorie needs with this online calorie calculator and then aim for a slight deficit, around 200-300 calories per day. Be sure to account for exercise.
Incorporate Anti-Inflammatory Foods: Include nutrient-dense, anti-inflammatory foods in your diet, such as:
Avocados
Garlic
Onions
Leafy greens (kale, collards, broccoli, cauliflower)
Herbs like cilantro, parsley, ginger, and turmeric
Citrus fruits (lemon and lime)
Prioritize Protein: Eating sufficient protein at every meal helps stabilize blood sugar levels, preventing spikes that can trigger inflammation. Protein also supports muscle repair and overall recovery.
Boost Fiber Intake:
Fiber helps regulate blood sugar, feed the gut biome, and aid with detoxification, all of which can have the downstream effect of decreasing inflammation. It does a lot more than that, too: read all about it in this blog post. Aim for at least 28 grams of fiber daily, though 50 grams or more is even better for optimal health. Most people fall short, consuming less than 15 grams per day. Get your fiber from:Vegetables and fruits
Seeds and nuts
Whole grains and legumes
If you are having difficulty getting enough fiber through your diet, you can always add a fiber supplement—just be sure you are drinking plenty of water first! Without adequate hydration, fiber can cause gas and bloating. Instead of psyllium-based fiber products, look for easy-on-the-gut larch and pectin fiber, like Thorne FiberMend.
Try an Elimination Diet: Temporarily removing common inflammatory foods can reveal sensitivities and help you feel better. Consider eliminating:
Wheat/gluten
Cow dairy
Eggs
Corn
Peanuts
Sugar
Shellfish
Soy
Begin by eliminating all these foods for 2-4 weeks while keeping a food diary to track how you feel. Gradually reintroduce one food at a time, allowing 3-5 days between each new food. Pay attention to how your body responds—this can help you identify potential triggers. Pair the elimination phase with nutrient shakes or supplements to ensure balanced nutrition during this period. This approach not only reduces inflammation but can also provide valuable insights into your unique dietary needs.
Try this dietary protocol that also involves supplementing with protein, fiber, and nutrient shakes.
Supplements: Targeted Support
Supplements can offer additional anti-inflammatory benefits when used thoughtfully. To make things easy, I’m providing affiliate links to purchase through my Thorne dispensary for 15% off (or more) or on Amazon for full price. FYI—when you sign up for autoship through my Thorne dispensary, you can get free shipping and an extra 10% off, so it’s well worth it.
Here are some standout options:
Creatine: Creatine isn’t just for building muscle. New research shows its anti-inflammatory, pain-relieving, and brain-boosting properties. It works similarly to NSAIDs and curcumin in reducing inflammation, but without being so rough on the gut.
Omega-3 Fish Oil: Omega-3s help balance the body’s ratio of anti-inflammatory to inflammatory fats, reducing inflammation and supporting heart and brain health.
Vitamin D: Often overlooked, Vitamin D is crucial for regulating blood sugar and reducing inflammation. Functional medicine professionals usually recommend testing regularly and to aim for optimal blood levels around 70 ng/mL.
Boswellia: Known for its anti-inflammatory and pain-relieving effects, Boswellia also supports digestion and immune function while protecting cartilage.
Curcumin: A potent compound in turmeric, curcumin can reduce inflammation with consistent use. Remember, more isn’t better—a small daily dose is sufficient.
FloraMend Probiotic: A healthy gut microbiome is essential for reducing inflammation. A high-quality probiotic like FloraMend can help balance gut flora, especially when paired with a high-fiber diet.
Collagen Peptides: Collagen peptides can support joint health and recovery while boosting overall protein intake. Collagen is also a great idea for people with aging skin and joints, as it contains ingredients the body needs to make repairs.
Protein Supplements: If you struggle to meet your daily protein needs, consider a supplement you enjoy. Collagen peptides can support joint health and recovery while boosting overall protein intake.
Adding the right supplements to your diet can be a great way to calm chronic inflammation.
Your Anti-Inflammatory Action Plan
Inflammation doesn’t have to control your life. By incorporating these exercises, dietary changes, and supplements into your routine, you can reduce inflammation, boost recovery, and improve your overall health. Start small—add a Pilates class, go for walks, watch your calories, try an elimination diet, or introduce a new supplement—and build from there. Over time, these consistent actions can lead to significant improvements in how you feel and function every day.
Need an overhaul? Partner with a fitness professional to start taking steps today!