Inflammation refers to the swelling, redness, and heat that accompanies minor injuries and infections of the skin, joints, and other parts of the body.
Over time, chronic inflammation can lead to serious health problems such as cardiovascular disease, diabetes, asthma, arthritis, irritable bowel syndrome (IBS), ulcerative colitis, and Alzheimer’s disease.
While there are numerous ways to treat symptoms of inflammation, these 12 natural remedies are among the best at reducing pain while fighting the root cause of inflammation itself.
1) Turmeric
Turmeric is a powerful anti-inflammatory spice that has been used in traditional Chinese and Indian medicine for centuries.
The active ingredient in turmeric is curcumin, which is a potent anti-inflammatory agent.
Curcumin can help to reduce inflammation by inhibiting the production of inflammatory cytokines. It can also help to increase the production of natural antioxidant enzymes.
You can take turmeric in capsule form or add it to your food. Adding black pepper to turmeric can increase its absorption.
2) Ginger
Ginger can be used to treat nausea, pain, and inflammation. One study found that ginger was more effective at reducing inflammation than ibuprofen.
To use ginger as a remedy, you can either take it in capsules or make a tea by adding sliced ginger to hot water. The recommended dosage is 1-2 tablespoons per day.
Ginger is another great remedy for inflammation because it contains various anti-inflammatory compounds like gingerols and shogaols that help to soothe pain associated with arthritis or joint pain.
You can take ginger supplements or grate fresh ginger root into your food!
3) Apple Cider Vinegar
Apple cider vinegar is a popular home remedy for inflammation. Its main active ingredient is acetic acid, which has anti-inflammatory and antimicrobial properties.
A 2009 study found that acetic acid can suppress inflammatory responses in human cells. To use apple cider vinegar as a remedy for inflammation, mix one tablespoon with eight ounces of water and drink three times per day. You can also apply it directly to the skin. Just mix a teaspoon of apple cider vinegar with four teaspoons of water and massage it onto the inflamed area.
4) Omega-3 Fatty Acids
Omega-3 fatty acids are a type of polyunsaturated fat that has been shown to have anti-inflammatory effects.
They can be found in oily fish, such as salmon, mackerel, and herring, as well as in flaxseeds, chia seeds, and walnuts.
If you don’t eat fish or nuts, you can also take omega-3 supplements. Just make sure to choose a high-quality supplement that contains both EPA and DHA.
You should also talk to your doctor before taking any supplements because there is some evidence that too much omega-3 can lead to bleeding issues.
5) Probiotics
Probiotics can be found in yogurt and other fermented foods, as well as supplements. Probiotics are thought to help regulate the immune system and reduce inflammation.
Some research suggests they may also help with conditions like irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.
Researchers caution that not all probiotics are equal: some contain strains of bacteria not yet known to science or strains from a different species than what was studied.
Individuals should consult their doctor before taking any probiotic supplement, especially if pregnant or breastfeeding.
6) Evening Primrose Oil
Evening primrose oil is a popular natural remedy for inflammation and pain. The oil is extracted from the seeds of the evening primrose plant and is rich in omega-6 fatty acids.
It’s common knowledge that these fatty acids have anti-inflammatory properties. Taking evening primrose oil supplements is effective in reducing inflammation and pain in people with conditions like rheumatoid arthritis and osteoarthritis.
The oil can also be applied topically to the skin to relieve inflammation and pain. However, you should always consult your doctor before taking any medications or dietary supplements, as they may not be safe for you.
In addition, if you are pregnant or breastfeeding, it’s best to avoid evening primrose oil due to its potential effects on infants and young children.
7) Licorice Root
Licorice root is one of the best remedies for inflammation. It has been used in traditional Chinese medicine for centuries and is known to be a powerful anti-inflammatory agent.
The active ingredient in licorice root, glycyrrhizin, inhibits the production of inflammatory cytokines. Licorice root also helps to increase the production of healthy prostaglandins, which are hormones that help to reduce inflammation.
You can take licorice root extract as a supplement or make it into a tea by boiling water and adding chopped pieces of the root. For an even more potent remedy, try chewing on raw licorice roots.
8) Quercetin
Quercetin is a plant-based nutrient found in many fruits and vegetables. It has powerful anti-inflammatory and antioxidant effects.
Quercetin can help reduce inflammation by inhibiting the release of histamine and other inflammatory chemicals.
If you have an allergy, you should not take this supplement because it can aggravate your condition. If you have any chronic conditions or are taking medication, be sure to consult with your doctor before starting on this supplement.
9) Bromelain (Pineapple Fruit Extract)
Bromelain is a natural anti-inflammatory agent found in pineapples. It can be taken in supplement form or applied topically as a cream.
Bromelain is known to reduce swelling, bruising, and pain associated with inflammation. Some athletes use it before events to decrease stiffness in muscles.
10) Vitamin D3
Vitamin D3 is one of the best vitamins for inflammation. It helps regulate the immune system and has anti-inflammatory properties.
A deficiency in vitamin D3 can lead to inflammation. The best way to get enough vitamin D3 is to spend time in the sun or take a supplement.
If you have chronic inflammation, talk to your doctor about whether taking supplements would be appropriate.
11) Garlic
Garlic is one of the oldest and most well-known home remedies for inflammation. Allicin, a compound in garlic, has anti-inflammatory and antibiotic properties.
A 2009 study found that aged garlic extract was as effective as ibuprofen at reducing inflammation. To use garlic as a remedy, eat one or two cloves raw or cooked each day, or take a supplement.
You can also apply a compress soaked in garlic water to the affected area.
12) Peppermint Oil
Peppermint oil is great for inflammation because it’s a natural anti-inflammatory. To use it topically, mix a few drops with a carrier oil and massage it into the affected area.
You can also add a few drops to a diffuser or humidifier to inhale the vapors. Add it to your bath by adding 3 cups of Epsom salts and 20 drops of peppermint oil.
Also, drink peppermint tea twice daily when experiencing inflammation symptoms.