How can I reduce inflammation more naturally?

Chronic, low-grade inflammation is a silent contributor to fatigue, joint pain, brain fog, weight gain, and even mood disorders. The good news? You can shift your body out of an inflammatory state with consistent, sustainable changes.

Top Natural Ways to Lower Inflammation:

1. Clean Up Your Diet

• Focus on whole foods: leafy greens, berries, olive oil, wild salmon, turmeric, ginger

• Avoid ultra-processed foods, refined sugar, and seed oils (like canola or soybean)

• Consider intermittent fasting or time-restricted eating if appropriate

2. Support Your Gut

• Add fermented foods (sauerkraut, kimchi, yogurt) or high-quality probiotics

• Address food sensitivities (e.g., gluten, dairy) that may be triggering inflammation

• Aim for 25–35g of fiber per day from a variety of plants

3. Sleep Like It Matters (Because It Does)

• Aim for 7–9 hours per night

• Keep a consistent bedtime

• Avoid screens and sugar before bed

4. Move Your Body

• Moderate daily activity lowers inflammatory markers

• Try walking, yoga, or strength training

• Overtraining or being sedentary can both worsen inflammation

5. Manage Stress Proactively

• Breathwork, meditation, nature exposure, or journaling reduce cortisol spikes

• Chronic stress is inflammatory—so rest is part of healing

6. Consider These Supplements:

• Omega-3s (EPA/DHA): Anti-inflammatory and brain supportive

• Curcumin (from turmeric): Powerful natural anti-inflammatory

• Vitamin D: Essential for immune balance

• Magnesium: Calms the nervous system and supports over 300 processes

What RVA Telecare Offers:

• Lab testing for CRP, cortisol, insulin, DHEA, and other inflammation markers

• Nutrition and lifestyle coaching tailored to your needs

• Integrative supplement guidance (without pushing gimmicks)

• Support for women and men navigating chronic pain, fatigue, or autoimmune conditions

Note:
You don’t need to be perfect—you just need to be consistent. Natural anti-inflammatory care works best when it’s sustainable, measurable, and tailored to your life. RVA Telecare is here to help you make it doable.