Top Natural Remedies for Chronic Inflammation

Top Natural Remedies for Chronic Inflammation

Chronic inflammation is at the root of many modern illnesses—from arthritis and autoimmune disease to heart disease, diabetes, and depression. While medications may help reduce inflammation in the short term, they don’t address the underlying causes—and often come with side effects.

Natural remedies, on the other hand, work with the body to calm inflammation and support long-term healing. Here are the most effective strategies backed by science.

1. Anti-Inflammatory Diet

Your daily food choices can either fuel inflammation or reduce it.

Best anti-inflammatory foods include:
• Leafy greens, berries, and cruciferous vegetables
• Wild-caught fish (rich in omega-3s)
• Turmeric, ginger, and garlic
• Avocados, olive oil, and flaxseeds
• Green tea and fermented foods

Foods to avoid:
• Processed sugar and refined carbs
• Industrial seed oils (canola, soybean, corn)
• Gluten and conventional dairy
• Artificial additives and preservatives

2. Targeted Supplements

Supplements can help reduce inflammation and fill nutritional gaps that impair healing.

• Omega-3 fatty acids: Reduce cytokine activity and protect joints and the brain
• Curcumin (from turmeric): A potent anti-inflammatory compound (Aggarwal et al., 2007)
• Magnesium: Helps regulate inflammatory markers and relaxes the nervous system
• Vitamin D: Supports immune balance and reduces risk of autoimmune disease

3. Intermittent Fasting

Fasting for 12–16 hours daily promotes autophagy (cellular repair), reduces insulin resistance, and lowers oxidative stress. It gives the immune system a chance to reset and calms inflammation.

4. Gut Healing

Leaky gut and dysbiosis are common root causes of inflammation. Repairing the gut supports immune regulation and reduces systemic symptoms.

• Use probiotics, prebiotic fiber, and gut-healing nutrients like L-glutamine and zinc
• Eliminate gut irritants like alcohol, gluten, sugar, and processed foods

5. Detox Support

Toxins from food, air, water, and household products accumulate in the body, fueling inflammation.

• Eat cruciferous vegetables and fiber-rich foods
• Use natural personal care and cleaning products
• Stay hydrated and sweat regularly through exercise or sauna

6. Mind-Body Therapies

Stress raises cortisol and drives inflammation. Calming the nervous system helps the body heal.

• Practice deep breathing, yoga, meditation, or grounding
• Address trauma with somatic work or therapy
• Prioritize sleep and circadian rhythm balance

The ASTR Diet: A Comprehensive Inflammation-Relief Protocol

Created by Dr. Joseph Jacobs, the ASTR Diet goes beyond generic food lists. It’s a full healing system designed to: • Eliminate inflammation triggers
• Restore gut and mitochondrial health
• Support detoxification and hormone balance
• Integrate intermittent fasting and lifestyle healing

Learn how to reverse inflammation naturally with Eat to Heal by Dr. Joseph Jacobs: Available on Amazon

Referenser: Aggarwal BB, et al. (2007). Curcumin: the Indian solid gold. Adv Exp Med Biol.
Fasano A. (2012). Leaky gut and autoimmune diseases. Clin Rev Allergy Immunol.
Calder PC, et al. (2009). Dietary factors and inflammation in relation to chronic disease. Br J Nutr.