8 Habits That Could Help Manage Inflammation, Naturally

While it's important to speak to your doctor before making any major dietary or lifestyle changes, there are a few simple, and natural ways to manage inflammation daily.

Drinking an adequate amount of water promotes elimination (aka urine and digestion), which can aid in managing inflammation. Here: how much water you should really drink in a day.

Note: natural sugars, like those from fresh or dehydrated fruits, don't have the same kind of effect.

To add more fiber to your diet, opt for whole grains such as whole oats, brown rice, or quinoa, and eat plenty of high-fiber veggies and fruits.

If you're not getting enough probiotics through your nutrition, consider adding a daily probiotic supplement to your routine.

Dark leafy green vegetables (such as spinach, kale, broccoli, chard, and collards) are packed with antioxidants, which help manage inflammation. Plus, they're rich in fiber, vitamins, and minerals for a nutrient-dense base to salads, side dishes, or smoothies.

Low levels of omega-3 fatty acids have been associated with high levels of depression and chronic inflammation.6 Adding these healthy fats to the diet, with wild salmon, sardines, walnuts, flax seeds, and avocado, may provide anti-inflammatory benefits and support mental health.

Rather than using highly refined cooking oils, which are high in polyunsaturated fatty acids (PUFA), consider using nutrient-dense cooking fats, such as coconut oil, olive oil, or avocado oil. The latter three contain free-radical-fighting antioxidants, which help manage inflammation.

Exercise promotes healthy cellular function and may reduce markers for inflammation. Any type of daily movement—whether it's a brisk walk, a gentle yoga class, or a more intense cardio class—can have a long-term impact. Research shows that by maintaining a healthy weight, building muscle mass, and lowering stress levels, exercise can be anti-inflammatory and support longevity7.