8 Ways to Decrease Inflammation and Pain Naturally

Excess inflammation causes pain. Whether it is local inflammation due to an injury, or systemic inflammation due to a chronic condition, here are 8 natural ways you can decrease your body’s inflammation to decrease your pain.

DIET

The big picture is to avoid inflammatory foods.  The biggest culprits include sugar, white flour, seed/highly processed oils (sunflower, safflower, corn, soybean), packaged/highly processed foods, and gluten. If you know you have a food intolerance you obviously want to avoid that food or food group, as well.  Here is an overview on the anti-inflammatory diet.

WATER

Water is needed to synthesize synovial fluid.  Synovial fluid is a lubricant for our joints and helps prevent the deterioration of connective tissue.  If the cartilage in our joints has been damaged/degraded, pain is an end result. Make sure you are drinking enough water so your urine is a pale yellow.

SLEEP

Sleep and inflammation are regulated by the same biorhythm.  Sleep, immune function and inflammation share a common regulator.  When our circadian rhythms are disrupted, it results in elevated inflammation. You also need sleep to heal.  During sleep the brain releases hormones that encourage tissue growth to repair blood vessels, helping us heal.  Most of us consistency need 7-9 hours/sleep per night.

MOVEMENT

Movement is anti-inflammatory.  Make sure it is pain-free movement and not to over do it, allowing for rest when your body feels tired.

SUPPLEMENTS

Curcumin, Boswelia, Magnesium, Fish Oil, and CBD can all be helpful to decrease inflammation.  Collagen may also help decrease inflammation and joint pain.

OUTDOORS

Get outside!  Studies have shown that simply being in nature decreases the inflammatory markers in our blood.  

SOAK IN EPSOM SALT

Epsom salt contains magnesium and sulfur. These two elements help to decrease inflammation and increase muscle relaxation.

DIAPHRAGMATIC BREATHING

Diaphragmatic breathing helps stimulate your parasympathetic nervous system, which aids in relaxing you. It also can help decrease inflammation and pain.