If you've scrolled through TikTok lately, you've probably seen a ton of videos about how to reduce inflammation in your body. There's a reason this topic is hot: According to Maya Feller, founder and chief nutritionist at Maya Feller Nutrition, inflammation is the root cause of most modern chronic diseases, so it's no wonder people are worried.
Inflammation isn't necessarily a bad thing, so you wouldn't want to completely eliminate it from your body (and that's impossible), but inflammation is actually a normal part of your body's immune system.
“Inflammation is a completely natural process, and it's usually a response to injury or infection,” says Valerie Gustav, M.D., a gastroenterologist at Lenox Hill Hospital and New York University Langone Medical Center. For example, acute inflammation can occur when you get a cut or sprain on your ankle to help your body heal.
But when inflammation becomes chronic, it can become a problem. Rheumatoid arthritis, lupus, Crohn's disease, and irritable bowel syndrome are all inflammatory diseases, and symptoms like fatigue, lack of energy, recurrent rashes, joint pain, and unexplained abdominal pain can also be caused by persistent inflammation, says Michaela Bayard, MD, a rheumatologist at Mount Sinai. If you have any of these diseases or conditions, you should see your doctor to evaluate your inflammatory markers to confirm the problem and determine the best treatment.
In addition to medication, part of the path may also include lifestyle changes. These expert-approved tips are the foundation of healthy living and may help prevent excess inflammation in the future.
Meet the experts: Valerie Gustave, MD, MPH is a gastroenterologist at Lenox Hill Hospital and NYU Langone Medical Center. Micaela Bayard, MD is a rheumatologist at Mount Sinai. Maya Feller, RD is the lead dietitian at Maya Feller Nutrition and author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World.
How to reduce inflammation
If you're suffering from fatigue, recurring rashes, joint pain, or any of the symptoms mentioned above, it's a good idea to see your doctor to rule out any chronic illnesses. And if you want to take better care of yourself in general and reduce your risk of inflammation, you can start with the basics, says Dr. Gustav. Here are seven simple, science-backed ways to reduce inflammation and boost your overall health:
Avoid alcohol
Limiting alcohol consumption is one way to reduce inflammation.
“The body recognizes alcohol as a toxin,” says Ferrer, so it makes sense that the immune system would mount a strong response. “The problem with alcohol is that it can very aggressively stimulate what are called 'pro-inflammatory molecules,' which can lead to further inflammation,” says Bayard.
And if you already have a chronic illness that causes “elevated levels of inflammation” in the body, drinking alcohol could make your symptoms worse, she says.
Alcohol consumption has adverse effects on the gut microbiome, liver function, and even the brain, contributing to systemic inflammation (inflammation that leads to chronic disease). What symptoms do you get when you have a hangover? They are also inflammatory responses, and their severity may reflect the systemic inflammation caused by drinking alcohol, according to a study published in Alcohol: Clinical and Experimental Research in 2024. The worse the hangover, the more inflammation you probably have, and this cycle of drinking and inflammation may significantly increase your risk of long-term health problems, including serious damage to the liver and tissue damage in the intestines, the study found.
If you're looking for change, you don't have to make the decision suddenly.
“Cut back in a way that's realistic for you,” says Ferrer. While less alcohol is better, “moderate drinking” for women is one drink or less per day, according to the Centers for Disease Control and Prevention.
Quitting Smoking
Tobacco in any form (cigarettes, e-cigarettes, hookah) is harmful to the digestive tract and lungs, and when it comes to inflammation, smoking puts you at risk for chronic health problems. In fact, smoking is one of the best-known causes of rheumatoid arthritis. That's because inflammation (the body's natural immune response) is found anywhere there's damage to cells or tissues, and smoking causes a lot of damage to the body, says Dr. Bayard. “When you inhale something that can damage tissues, inflammation can build up,” she says.
Ultimately, quitting smoking can make a big difference not just to your inflammatory markers, but your overall health, says Dr. Gustav.
Related articles
Sleep soundly
Getting enough quality sleep is easier said than done, but it's been shown to be incredibly important for your health and reducing inflammation in the body. That's because sleep is a key part of your immune response. Sleep is restorative, and while you sleep, your immune system releases messenger proteins that aid in healing and fight infection, says Dr. Bayard.
A 2020 study published in Frontiers in Neurology found that sleep irregularities may be linked to higher levels of inflammation, especially in women. Sleep disorders, such as waking up in the middle of the night, can trigger an inflammatory response in the body, the study found. Without deep, uninterrupted sleep, the body doesn't have the time it needs for the immune system to regenerate and heal acute inflammation in the body, Dr. Bayard says.
How much sleep should you get? As you get older, you need less, but six to seven hours is a good place to start, says Dr. Bayard.
Reduces stress
Stress is linked to inflammation, says Dr. Bayard. One of the main reasons is that cortisol (the stress hormone) activates genes that trigger an inflammatory response. Stress can also induce inflammation in the body, which can lead to conditions like depression, according to a 2022 study published in Biomedicine. Finally, stress can disrupt sleep, appetite, and mindfulness, all of which are linked to inflammation, says Dr. Bayard.
Related articles
Get physically active
Exercise can reduce inflammation by releasing proteins that suppress the inflammatory response and helping to metabolize excess sugar in the bloodstream, says Ferrer.
It doesn't really matter what you do, as long as you're active for about 30 minutes each day, but if you're worried about inflammation, it's best to avoid strenuous exercise, as exercise that's too hard on the body can make inflammation worse, says Dr. Bayard (everyone is different, so pick something physical to exercise and see if it works for you).
If you're not sure where to start, low-impact exercise may be just the thing to help manage inflammation (without overdoing it or putting too much strain on your body). Biking, walking in supportive shoes, swimming, and riding an elliptical are all examples of low-impact workouts that can help you reap all of the anti-inflammatory benefits of exercise.
Beware of additives and processed foods
While it may be hard to avoid sugar, salt, and processed foods, they can affect inflammation: Dr. Bayard says high sugar intake can increase tissue damage and breakdown, which can worsen inflammation, and eating processed foods can be hard on digestion and promote inflammation in the gut.
“We're learning a lot more about how these chemicals we ingest affect the body,” Dr. Bayard says, but trying to cut down on your intake may help.
Related articles
Eat the rainbow
Finally, diet plays a role in inflammation, and the WH offers an anti-inflammatory food guide (like nutritious whole and plant-based foods that are rich in omega-3s). In addition to this diet, the Mediterranean diet also recommends limiting red meat, green vegetables, and non-processed foods, which have anti-inflammatory properties, says Dr. Bayard.
Overall, the key to reducing inflammation in the body is to prioritize variety and unprocessed foods.
“If you can eat 30 diverse plant foods a week, that's going to be incredibly beneficial for your gut health,” Feller says, “and we know that the gut plays a big role in immune health and the inflammatory state of the whole body.”
Olivia Luppino is an Assistant Editorial Coverage on Health and Fitness at Women's Health. She's previously contributed to The Cut, PopSugar, and Salon, where she's written about everything from New York Fashion Week to dating app trends to the U.S. Women's National Soccer Team (her heroes). When she's not writing, you'll likely find her binge-watching Bravo or running late to ballet class.
Laura Purdy, MD, is a Family Medicine Physician and Founder of SWELL Medical (SMed).
