Reducing inflammation and swelling naturally with diet and lifestyle 

Inflammation and swelling are your body’s natural responses to injury, infection, or more complex health conditions. There are two types of inflammation. While acute inflammation is essential for healing, chronic inflammation is a risk factor/ trigger for chronic conditions and diseases such as arthritis, heart disease, diabetes, cancer, etc. In this blog, I´ll give you some strategies to reduce inflammation and swelling naturally through diet and lifestyle changes while improving your general wellbeing. Let´s have a look…

What is inflammation?

Inflammation is the natural response of your immune system to foreign invaders (microbes, germs, infections, viruses) or what it recognises as a threat (stress factors-even thoughts). There are two types of inflammation, acute which helps to fight and heal and chronic which is the principal risk factor for the evolution of  tissue damage and chronic physical and phycological conditions.

Why is inflammation a risk factor for illness and chronic conditions?

Acute inflammation is the natural response from your body to a threat like a virus or infection; in order to fight and eliminate it. On the other hand, chronic inflammation is responsible of damaging different tissues, cells or even change gene expressions (change your genes/ mutate- e.g. cancer) in your body. In other words, nowadays, chronic inflammation is the main cause of autoimmune and chronic conditions.

How can I reduce inflammation and swelling naturally?

1. Discover the hidden power of anti-inflammatory foods

A diet rich in anti-inflammatory foods can help calm your body’s inflammatory response and reduce swelling too. These are some of the ingredients to introduce to your daily meals:

• Leafy Greens: Spinach, kale, collards, and other green vegetables are loaded with antioxidants and nutrients that help fight inflammation.
• Berries and Cherries: Blueberries, strawberries, and cherries are packed with antioxidants and have been shown to reduce swelling and pain.
• Fatty Fish: Salmon, sardines, tuna, mackerel, and herring are high in omega-3 fatty acids, which are potent inflammation fighters.
• Nuts and Seeds: Almonds, walnuts, and seeds provide healthy fats (omega-3) and fiber.
• Healthy Oils: Olive oil and avocado oil are rich in monounsaturated fats and omega-3, they reduce inflammation.
• High-Fiber Whole Grains: quinoa, lentils, beans (in all colours), garbanzos, etc.
• Herbs and Spices: Turmeric (with black pepper for better absorption), ginger, cinnamon, and rosemary have well-documented anti-inflammatory effects.

2. Run away from foods that fuel inflammation!

Certain foods can worsen inflammation and swelling. Limit or even better avoid:

• Processed and refined foods
• Sugary drinks and other sweetened beverages and products
• High sodium products
• Unhealthy fats (trans fats)
• White bread, white rice, and other refined carbohydrates
• Fried foods
• Processed meats
• Alcohol

3. Habits to reduce inflammation

Diet is just one part of the equation. Adopting healthy lifestyle habits can further reduce inflammation and swelling and give you better life quality:

• Regular exercise: Aim for at least 30 minutes of moderate activity most days. Exercise helps regulate the immune system and reduce inflammatory markers.
• Maintain a healthy weight: Excess body fat, especially around the abdomen, increases inflammation. Losing weight can significantly lower inflammatory levels.
• Prioritise sleep: Get 7–9 hours of restful sleep each night. Poor sleep can trigger or worsen inflammation.
• Introduce techniques to manage stress: Chronic stress raises inflammatory hormones (cortisol). Practice yoga, meditation, mindfulness or deep breathing to keep stress in check. Besides, reduce the exposure to those situations where you feel more stressed.
• Stay hydrated: Drinking enough water helps maintain fluid balance and may reduce swelling.
• Elevate and rest swollen areas: For localised swelling, elevate the affected area above heart level and rest to promote fluid drainage.
• Manual lymphatic drainage: This special massage technique reduces inflammation and swelling, reduces stress and anxiety while promoting the sensation of wellness. Always performed by a certified professional therapist.

4. Home remedies and supportive practices

• Herbal teas: Green tea, ginger tea, and dandelion tea have anti-inflammatory and mild diuretic properties that can help reduce swelling.
• Essential oils (naturally made, not mineral oil with essence): Topical use of peppermint, eucalyptus, or lavender oil (with a carrier oil) may soothe localised swelling-always patch test first.
• Periodic fasting: Some research suggests that intermittent fasting can lower inflammation, but consult your doctor before making major dietary changes. 12 hours fasting it’s a good start, for example if you have dinner at 8:00 p.m. you can have your breakfast at 8:00 a.m.

Sample Anti-Inflammatory Meal Plan

A final word

While these natural strategies can help manage mild to moderate inflammation and swelling, persistent or severe symptoms may indicate an underlying health condition. Always consult a healthcare provider if you experience unexplained or worsening swelling, pain, or other concerning symptoms.

Adopting an anti-inflammatory diet and lifestyle isn’t just about reducing swelling-it’s about supporting your body’s overall health and resilience. Start with small changes, stay consistent, and enjoy the benefits of feeling better, naturally. If you need advise, please feel free to ask, I´m glad to help.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

References:

https://www.medicalnewstoday.com/articles/natural-remedies-for-inflammation

https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/anti-inflammatory-diet

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation