How to Reduce Inflammation

Dr. Kristina Fruechtl Blog

A few recent posts ago, inflammation was discussed as a source of pain.  The good news is, there are ways you can reduce and prevent inflammation from occurring, to help modulate, reduce, and prevent pain.  Important to know is that systemic inflammation is not only pain generating, but also a main contributor to all chronic disease.  So by implementing the suggestions below you are addressing overall health and not just pain.  It’s a win-win situation!

Get plenty of sleep.  Sleep time is when the body’s tissue heals and regenerates the most, helping you prepare for the next day.


Eat plenty of dark leafy greens.


Exercise at least 20-30 minutes per day doing an activity that raises your heart rate.


Hydrate. It’s suggested to drink half your body weight in ounces of water per day. For example if you weigh 200 lbs, drink 100 oz of clean water daily.


Manage stress in healthy ways. Trying a form of mindfulness meditation could be beneficial, and there’s tremendous increasing amounts of research behind this.  Find a healthy stress outlet that works for you.


Marvel at nature.  It’s everywhere, so there’s not excuse not to look around, open your eyes, and take in the beauty.  It can be calming and re-energizing.


Avoid stimulants.  Caffeine and some medications have stimulating effects that may increase productivity and wakefulness short term, but also interfere with having good restful sleep. The need for stimulants may be a sign of adrenal gland stress (adrenal glands are small pea-size glands that sit on top of the kidneys and modulate the stress response).   Getting sufficient rest is one part of nourishing the adrenals.


Cook with nature’s anti-inflammatory.  Curcumin, which is a natural anti-inflammatory, is found in the spice turmeric and can be used widely in cooking. Ginger also has anti-inflammatory effects.


Avoid things that affect your microbiome negatively. Such things as over-use of antibiotics, medications for acid-reflux and NSAIDS interfere with the healthy environment of the gut, causing overgrowth of harmful bacteria and poor digestion and absorption of necessary nutrients.