How to get rid of inflammation in the body
Combating chronic inflammation doesn’t require drastic measures. By making mindful food choices and adopting healthy lifestyle habits, you can naturally reduce inflammation and improve your quality of life.
3 Natural Ways to Combat Inflammation & Reclaim Your Health
Chronic inflammation can quietly affect your body for years before showing up as pain, fatigue, or chronic disease. From aching joints to heart and digestive concerns, inflammation plays a role in many health challenges. The encouraging news is that food is one of the most powerful tools for reducing inflammation and certain ingredients stand out for their proven benefits. When combined with small but consistent lifestyle habits, they can make a meaningful difference to your health.
1. Start with extra virgin olive oil
If there’s one easy change you can make today, it’s adding Extra Virgin Olive Oil (EVOO) to your diet. Far more than a cooking fat, EVOO is packed with monounsaturated fats and polyphenols that actively reduce inflammation in the body. Its unique compound, oleocanthal, has been shown to work in a way similar to mild anti-inflammatory drugs, without the side effects.
From a study titled “Unraveling the Extra Virgin Olive Oil Effect on Inflammation and on Gut and Saliva Microbiota”:
The results showed that EVOO promotes a decrease in the levels of HbA1C and in the pro-inflammatory interleukin IL-1β, associated with inflammatory processes. (Source: National Library Of Medicine)
Drizzle your choice of a Lisadurne Hill extra virgin olive oil over salads, roasted vegetables, or warm grain dishes.
Even 1–2 tablespoons a day can make a measurable difference in supporting heart health, easing joint discomfort & boosting overall resilience.
2. Enhance with the Golden Spice: Turmeric
Turmeric has earned its reputation as a natural anti-inflammatory. Its active compound, curcumin, helps reduce inflammatory pathways in the body, making it especially useful for joint and muscle support.
To unlock its full potential, combine turmeric with black pepper as the piperine in pepper increases the absorption of curcumin dramatically.
Practical ways to use turmeric include stirring it into soups and curries, blending it into smoothies, or enjoying a warm turmeric latte in the evening. Over time, these small additions build a steady foundation for lowering inflammation naturally.
3. Balance Your Omega-3 Intake
Omega-3 fatty acids are vital for managing inflammation, but their effectiveness depends on the balance between omega-3s and omega-6s in the diet.
Research in BMJ Open Heart shows that improving this ratio can lower inflammatory markers in the body.
Modern diets are often heavy in omega-6 (from processed foods and vegetable oils) and light on omega-3s, creating an imbalance that fuels inflammation.
By increasing omega-3 intake and being mindful of excess omega-6s, you help restore a healthier ratio & support better inflammatory responses.
Good sources include flaxseeds, chia seeds, walnuts, as well as cold-water fish, like salmon or sardines. Including these foods regularly helps tip the balance toward lower inflammation & better long-term health.
Lifestyle Practices to further reduce inflammation
Beyond dietary choices, certain lifestyle habits can significantly impact inflammation levels:
Avoid Smoking and Limit Alcohol: Both smoking & excessive alcohol consumption can increase inflammation in the body.
Prioritize Quality Sleep: Aim for 7–9 hours of restful sleep each night. Poor sleep can elevate inflammatory markers in the body.
Manage Stress Effectively: Chronic stress is a known trigger for inflammation. Engage in relaxation techniques such as meditation, deep breathing exercises or yoga to reduce stress levels.
Stay Active: Regular physical activity such as walking, swimming or cycling, can help lower inflammation & improve overall health.
Lisadurne Hill Certified Olive Oil
Why choose any old olive oil. At Lisadurne Hill, we are known for producing internationally award winning, fresh Australian extra virgin olive oil. Choose premium quality to reap the health benefits.
disclaimer
Our products and information do not claim to cure or prevent health conditions. Please consult your health professional and take responsibility for decisions on your health and appearance.
