Top Five Ways to Decrease Inflammation

Chronic inflammation is now being recognized as a large driver of many health concerns, including heart disease, diabetes, and autoimmune disorders. While inflammation is a vital part of the body’s natural healing response, prolonged or excessive inflammation can lead to tissue damage and disease. 

 

Here are five effective strategies you can incorporate into your daily routine to help decrease inflammation. 

 

  1. Find your favorite breathing exercise 

Breathing is a very powerful, yet often overlooked, tool to regulate inflammation. Slow, controlled breathing can activate the parasympathetic nervous system, which helps counteract the stress response. Breathing exercises have been shown to improve blood circulation,1 reduce stress levels, and produce relaxation2,3 – all of which contribute to lower levels of inflammation in the body.4,5

Try taking five minutes each morning or evening to focus on deep, mindful breaths. Check out our blog summarizing our five favorite meditations/breathing exercises.

 

  1. Increase intake of cruciferous vegetables 

Cruciferous vegetables, like broccoli, kale, Brussels sprouts, and cauliflower, are packed with compounds that have potent anti-inflammatory properties.6,7 These vegetables are high in fiber, antioxidants, and vitamins like Vitamin C and K, which can help reduce oxidative stress—a major contributor to inflammation.

One of the key players in these vegetables is sulforaphane, a compound that has been shown to reduce inflammation through neutralizing free radicals.8 

Aim to include a variety of these vegetables in your diet several times a week. Consider roasting some brussels sprouts, broccoli, or cauliflower on a sheet pan for an easy side dish. The more colorful and diverse your vegetable intake, the more likely you are to combat chronic inflammation.

Check out some of our recipes featuring cruciferous veggies:

Roasted cauliflower with cranberries

Grilled shrimp over bean pasta with broccolini and mushrooms

Asian-Style salmon burgers with avocado salsa and roasted broccoli

Kale and quinoa salad with shrimp

Roasted beet salad with kale

 

  1. Work within the time limits of circadian rhythm 

The circadian rhythm is your body’s natural internal clock. The circadian rhythm regulates sleep-wake cycles, hormone production, and various bodily functions.9 Dysregulation of the circadian clock can aggravate inflammatory responses. A link exists between inflammatory diseases and circadian rhythms. A synchronized circadian clock can help regulate and fight off cell damage caused by chronic inflammation.9  

The biggest disruptors to our circadian rhythms are food, sleep (light), and stress.10 Try to align your activities with the natural flow of your circadian rhythm. This means prioritizing quality sleep, and waking and eating during daylight hours. Eating during daylight hours has been shown to be associated with better glucose and insulin responses, as well as lower inflammation.11–13 Eating every 3-4 hours, which is the rate your stomach empties, can prevent excess surges in ghrelin (the hunger hormone), as well as insulin from eating too large of a meal. Eat dinner before the sleep hormone, melatonin, increases. Spend time in the evening unwinding and bringing cortisol down with mindfulness and meditation.10 

 

  1. Get your daily dose of omega 3 fatty acids – ALA, EPA and DHA

Omega-3 fatty acids are well-known for their anti-inflammatory effects. ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid) are essential fats that the body can’t produce on its own, so they must be obtained from food or supplements. Your body converts some ALA into EPA and then DHA, but only small amounts. Therefore, getting a mix of different omega-3s from foods is the best way to increase overall levels of omega-3 fatty acids.14 

Omega-3 fatty acids work by reducing the production of pro-inflammatory molecules in the body.15,16

Food sources of EPA and DHA include fish and other seafood, such as salmon, tuna, mackerel, herring, and sardines. Food sources of ALA include chia seeds, flax seeds, and walnuts. The American Heart Association recommends eating  at least two servings of fatty fish per week. The National Institutes of Health has set an adequate intake of 1.1-1.6 grams of omega-3 fatty acids (in the form of ALA) per day.14 For reference, 4-5 ounces of salmon has about 3 grams of omega-3 fatty acids.14 Food sources of ALA and the percentage of the daily recommendations they provide are listed in the table below.18 

 

Figure reproduced from:  Herbert S. Plant-Based Omega-3 Fatty Acids for Cardiovascular Disease. Pathways Publication of Cardiovascular Health and Well-being Dietetic Practice Group. 2023;2(3):7-10.

 

  1. Practice Qi Gong

Qi Gong is an ancient Chinese practice that combines gentle movement, controlled breathing, and meditation to balance the body’s energy (Qi) and reduce inflammation. Regular practice has been linked to reduced stress, improved circulation, and better immune function, all of which help reduce chronic inflammation.19–22  

Unlike high-impact exercise, Qi Gong is gentle and can be easily adapted to any fitness level. It’s a wonderful way to start or end your day with a few minutes of mindfulness and movement. Plus, it can be practiced anywhere, making it a convenient tool for reducing inflammation and promoting mental clarity.

Check out this Youtube video of classic qigong exercises.

Implementing these strategies can be very effective at helping reduce inflammation. The Laura Cipullo Whole Nutrition + Yoga team is here to help you create a personalized anti-inflammatory lifestyle plan.

 

References

  1. Garg P, Mendiratta A, Banga A, et al. Effect of breathing exercises on blood pressure and heart rate: A systematic review and meta-analysis. Int J Cardiol Cardiovasc Risk Prev. 2024;20:200232. doi:10.1016/j.ijcrp.2023.200232
  2. Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep. 2023;13(1):432. doi:10.1038/s41598-022-27247-y
  3. Bentley TGK, D’Andrea-Penna G, Rakic M, et al. Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. Brain Sci. 2023;13(12):1612. doi:10.3390/brainsci13121612
  4. Twal WO, Wahlquist AE, Balasubramanian S. Yogic breathing when compared to attention control reduces the levels of pro-inflammatory biomarkers in saliva: a pilot randomized controlled trial. BMC Complement Altern Med. 2016;16(1):294. doi:10.1186/s12906-016-1286-7
  5. Li T ting, Wang H ying, Zhang H, et al. Effect of breathing exercises on oxidative stress biomarkers in humans: A systematic review and meta-analysis. Front Med. 2023;10:1121036. doi:10.3389/fmed.2023.1121036
  6. Navarro SL, Schwarz Y, Song X, et al. Cruciferous Vegetables Have Variable Effects on Biomarkers of Systemic Inflammation in a Randomized Controlled Trial in Healthy Young Adults. J Nutr. 2014;144(11):1850-1857. doi:10.3945/jn.114.197434
  7. Jiang Y, Wu SH, Shu XO, et al. Cruciferous Vegetable Intake Is Inversely Correlated with Circulating Levels of Proinflammatory Markers in Women. J Acad Nutr Diet. 2014;114(5):700-708.e2. doi:10.1016/j.jand.2013.12.019
  8. Ruhee RT, Suzuki K. The Integrative Role of Sulforaphane in Preventing Inflammation, Oxidative Stress and Fatigue: A Review of a Potential Protective Phytochemical. Antioxidants. 2020;9(6):521. doi:10.3390/antiox9060521
  9. Xu H, Huang L, Zhao J, Chen S, Liu J, Li G. The circadian clock and inflammation: A new insight. Clin Chim Acta. 2021;512:12-17. doi:10.1016/j.cca.2020.11.011
  10. Cipullo L. The Women’s Health Body Clock Diet: The 6-Week Plan to Reboot Your Metabolism and Lose Weight Naturally. Potter/Ten Speed/Harmony/Rodale; 2015.
  11. Díaz-Rizzolo DA, Santos Baez LS, Popp CJ, et al. Late eating is associated with poor glucose tolerance, independent of body weight, fat mass, energy intake and diet composition in prediabetes or early onset type 2 diabetes. Nutr Diabetes. 2024;14(1):90. doi:10.1038/s41387-024-00347-6
  12. Marinac CR, Sears DD, Natarajan L, Gallo LC, Breen CI, Patterson RE. Frequency and Circadian Timing of Eating May Influence Biomarkers of Inflammation and Insulin Resistance Associated with Breast Cancer Risk. Ashton N, ed. PLOS ONE. 2015;10(8):e0136240. doi:10.1371/journal.pone.0136240
  13. Ruddick‐Collins LC, Morgan PJ, Johnstone AM. Mealtime: A circadian disruptor and determinant of energy balance? J Neuroendocrinol. 2020;32(7):e12886. doi:10.1111/jne.12886
  14. Omega-3 Fatty Acids Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. December 17, 2024. Accessed January 22, 2025. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
  15. Zivkovic AM, Telis N, German JB, Hammock BD. Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health. Calif Agric. 2011;65(3):106-111. doi:10.3733/ca.v065n03p106
  16. Banaszak M, Dobrzyńska M, Kawka A, et al. Role of Omega-3 fatty acids eicosapentaenoic (EPA) and docosahexaenoic (DHA) as modulatory and anti-inflammatory agents in noncommunicable diet-related diseases – Reports from the last 10 years. Clin Nutr ESPEN. 2024;63:240-258. doi:10.1016/j.clnesp.2024.06.053
  17. Fish and Omega-3 Fatty Acids. American Heart Association. August 23, 2024. Accessed January 22, 2025. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
  18. Herbert S. Plant-Based Omega-3 Fatty Acids for Cardiovascular Disease. Pathways Publication of Cardiovascular Health and Well-being Dietetic Practice Group. 2023;2(3):7-10.
  19. Bower JE, Irwin MR. Mind–body therapies and control of inflammatory biology: A descriptive review. Brain Behav Immun. 2016;51:1-11. doi:10.1016/j.bbi.2015.06.012
  20. Oh B, Butow P, Mullan B, et al. Impact of Medical Qigong on quality of life, fatigue, mood and inflammation in cancer patients: a randomized controlled trial. Ann Oncol. 2010;21(3):608-614. doi:10.1093/annonc/mdp479
  21. Oh B, Bae K, Lamoury G, et al. The Effects of Tai Chi and Qigong on Immune Responses: A Systematic Review and Meta-Analysis. Med Basel Switz. 2020;7(7):39. doi:10.3390/medicines7070039
  22. Półrola P, Wilk-Franczuk M, Wilczyński J, et al. Anti-inflammatory effect on genes expression after four days of Qigong training in peripheral mononuclear blood cells in healthy women. Ann Agric Environ Med. 2018;25(2):329-333. doi:10.26444/aaem/85208

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