8 Ways To Reduce Inflammation In Your Body Naturally

by | Sep 15, 2022

What is Inflammation?


Inflammation is a natural response of the body to injury or disease. It is a process that helps fight off infection and remove damaged cells and tissue from the body.

Inflammation can be localized or systemic, depending on its cause. It can also be acute or chronic, depending on how long it lasts. Acute inflammation, the type we see from injury or infection usually resolves within days, while chronic inflammation usually has more complex causes and can last for months or years.

Inflammation is one of the most common diseases in the world and it can cause many health problems. Chronic inflammation increases the risk of developing illnesses such as autoimmune disease, cancer, diabetes, and cardiovascular disease. If living a long and healthy life is what you want for your future then learning how to prevent and reduce inflammation in your body is well worth the effort.

Here are 8 ways you can reduce inflammation naturally.


1) Avoid sugar – Limit the amount of simple carbohydrates such as refined sugar, white rice, and white flour in your diet to control your blood sugar levels. Reducing your sugar intake not only helps reduce inflammation but makes weight management easier and you’ll avoid the fatigue associated with blood sugar spikes.

2) Eat More Omega-3 Rich Foods – Omega-3 fatty acids are a rich source of acids known to help inhibit inflammation in the body. Fatty fish such as salmon, mackerel, sardines, and anchovies contain high levels of Omega-3 fatty acids. Not all of us like to eat those fishes though so consider a high-quality Omega-3 fatty acid supplement instead.

3) Follow an Anti-Inflammatory Diet – Eating an anti-inflammatory diet is an easy way to eliminate foods that feed inflammation. When choosing your meals select lean proteins and whole foods high in fiber. Vegetables, fruits, nuts, and whole grains are rich in fiber and nutrients.

Foods to avoid are red meat, processed meats, trans fats, fried foods, and processed foods.

You don’t have to give up tasty meals or comfort foods, just learn new recipes and methods of cooking.

4) Get Enough Sleep – A lack of sleep can cause an increase in inflammation all on its own. But when we are tired, we also tend to experience stress more acutely and are less able to manage it in a healthy manner further increasing inflammation. Sleep allows our bodies to reset and heal.

5) Reduce Stress – Stress is a great contributor to feeding inflammation. Make an effort to learn stress management techniques through exercise, neurofeedback, yoga practice, meditation, breathing exercises, or another method you enjoy.

It’s impossible to avoid stress in everyday life but it is possible to change your response to it and lessen its effects on your health.

6) Exercise Regularly – A sedentary lifestyle creates higher levels of inflammation. Making sure you are getting 2 ½ to 3 hours of moderate to high physical activity every day reduces inflammation. This doesn’t just mean going to the gym or participating in athletic activities. Regular activities like doing work in the yard, cleaning the house, and walking to the store instead of driving, all activities add up.

Just make sure you are moving.

7) Manage Your Weight – Maintaining a healthy weight will greatly reduce your risk of inflammation and reduce stress on your joints and organs. Maintaining a healthy weight means you are paying attention to healthy food choices and getting enough exercise.

8) Regular Chiropractic Care – Proper alignment of the spine and joints support a healthy central nervous system. Regular chiropractic care has been shown to reduce the production of cytokines, reducing inflammation in the body.


All of us can benefit from reducing the inflammation in our bodies. Your lifestyle and diet can either be the “cure” or the problem. Although chiropractors are widely known as spine doctors the truth is we believe in improving our patient’s overall health by treating the root causes not symptoms, naturally. To do this we not only perform adjustments and alignments we look at our patient’s health history, diet and lifestyle to help heal the body from within.

Our team at Dutchess Braincore and Wellness Center provides chiropractic care, functional nutritional therapy, personal training, neurofeedback, and more to offer our patients a complete solution. Our goal is to help you heal and achieve optimal health naturally so you can live and feel better.




Dr. William McKenna

Dr. William McKenna


Dr.William McKenna has been a Chiropractor for over 20 years in Westchester and Dutchess County, helping his patients to achieve greater health and live more active lifestyles. He is the founder of McKenna Family Chiropractic located in Pelham, NY, and Dutchess Braincore Therapy and Wellness Center located in Hopewell Junction, NY. He graduated from Life University in 1999 and has been advocating for better health, naturally, since. Dr. Will believes a smile is the first step in healing and building valued relationships with his patients. Book Appointment

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