Inflammation is bad for our health and wellness. Not only can it cause your joints to feel painful, but it can also weaken your immune system, make it harder for you to heal from other ailments, and increase your risk of various illnesses, including cancer and heart disease, so you must make tackling inflammation a big part of your wellness routine. Here are some of the best ways to do that:

1. Go Green or Go Home

If you’re trying to lower inflammation, greens are your best friends. Spinach, kale, and Swiss chard aren’t just “good for you” in that vague, parental kind of way; they actually pack antioxidants that help squash inflammation faster than you can say “Caesar salad.” So, add a handful of spinach to your smoothie (you won’t even taste it, promise), toss some kale in a stir-fry, or swap those potato chips for a handful of roasted Brussels sprouts. Yes, it’s healthy – but more importantly, it’s anti-inflammatory ammo.

2. Spice It Up (and Then Some)

For all my spice enthusiasts out there, rejoice! Ginger, turmeric, and cinnamon aren’t just tasty; they’re inflammation-fighting warriors in disguise. Turmeric, for instance, contains curcumin, a compound that’s about as anti-inflammatory as you can get without jumping into a bath of ice. Toss some turmeric into your soups, sprinkle cinnamon on your oats, and consider ginger tea your new best friend. It’s all the benefits of a fancy supplement without the price tag.

3. Roll On, Rub In, Repeat

If you’ve got areas that feel like they’re constantly sore or stiff – maybe it’s your back, neck, or that shoulder you swear was fine until last week – it’s time to bring out the cream for nerve pain. Creams with ingredients like menthol, capsaicin, or CBD, or those that have been formulated specifically with inflammation reduction in mind, can offer targeted relief right where you need it by tackling your inflammation levels. Apply, feel that tingling (in a good way!), and return to feeling like a slightly younger version of yourself. Just remember to wash your hands afterward – capsaicin has a nasty habit of lingering, and the last thing you need is “spicy eyes” because you forgot!

4. Embrace The Cold 

Cold showers and ice packs, and if you’re feeling courageous, ice baths can work wonders for inflammation. Ever wonder why athletes hop into those freezing tubs post-game? It’s because cold reduces inflammation. Now, you don’t need to set up a kiddie pool full of ice cubes (unless you want to go complete Rocky Balboa), but placing an ice pack on a sore spot for 15-20 minutes can do wonders. Or, if you’re up for a thrill, try ending your shower with a blast of cold water. Yes, it’s intense, but so are the anti-inflammatory benefits.

5. Move It to Lose It (Inflammation, That Is)

We get it; when you’re feeling inflamed, exercise might be the last thing on your mind. But here’s the irony – moving reduces inflammation. Whether it’s a brisk walk, a bit of yoga, or even dancing around the kitchen to your favourite 80s playlist, just getting the blood flowing helps reduce inflammation and improves circulation. Start small – a few stretches, a walk around the block – and soon, you’ll notice a difference.

6. Take the “Golden Elixir” Before Bed

Chamomile tea isn’t just for grandmas and bedtime stories – it’s an anti-inflammatory superstar in a teacup. Chamomile’s active compounds can help calm your body, reduce swelling, and even help with nerve pain. So, make it a nightly ritual: brew a cup, kick back, and let chamomile work its magic while you binge your favourite series. You’ll not only sleep better, but you’ll also help your body fight off inflammation while you sleep.

7. Say Yes to Omega-3s and Goodbye to Fried Everything

Fish oil might sound about as exciting as watching paint dry, but the omega-3s it contains are powerhouse inflammation fighters. They’re like tiny superheroes that help combat the “bad fats” causing inflammation. If fish oil capsules aren’t your thing, get your omega-3 fix from salmon, walnuts, flaxseeds, or even chia pudding (with a bit of honey for sweetness!). Meanwhile, try to avoid trans fats and processed foods, which only add fuel to the inflammation fire. Trust us, your body will thank you.

8. Laugh More (Seriously, It’s Science!)

It sounds like a joke, but there’s actual science behind it – laughter reduces stress, which helps fight inflammation. When stressed, your body releases cortisol, which is about as inflammatory as it gets. So, turn on a comedy, call your funniest friend, or scroll through those hilarious pet videos online. Even a good chuckle can make a surprising difference to your inflammation levels – no gym is required.

9. Sleep Like You Mean It

Yes, getting enough sleep might sound like one of those generic tips, but it matters: when you’re sleep-deprived, your body goes into stress mode and inflammation skyrockets. So, if you take one tip to heart, make it this one. Invest in a decent pillow, keep your phone out of reach, and give yourself a full night’s rest. It’s free, easy, and one of the best ways to beat inflammation without breaking a sweat.

Here’s how to lower inflammation levels and be healthier!