How to Lower Inflammation Naturally in 24 Hours

Inflammation is a natural response of the body to injury or infection, but chronic inflammation can contribute to various health issues, including heart disease, arthritis, and even diabetes. Fortunately, there are natural ways to reduce inflammation, and some of these methods can even show noticeable results in as little as 24 hours. Incorporating simple habits into your daily routine can help lower inflammation and improve your overall health. Below are 10 effective strategies that can help you reduce inflammation quickly and naturally.

1. Drink Warm Lemon Water

Drinking warm lemon water not only supports hydration and aids digestion but also helps reduce inflammation. Proper hydration alone can lower inflammatory markers by 5-10%. The vitamin C in lemon acts as a potent antioxidant that helps neutralize free radicals in the body. In addition, lemon water helps to detoxify the liver and supports healthy digestion, both of which play a role in reducing inflammation. Start your day with a warm cup of lemon water to kickstart your hydration and reduce inflammatory markers naturally. (Source: Journal of Clinical Biochemistry and Nutrition)

2. Prioritize a Full Night of Sleep

Getting a good night’s sleep is crucial for overall health, and it can play a significant role in reducing inflammation. One night of quality sleep can reduce next-day inflammation markers by 10-15%. Sleep allows the body to repair itself, reduce stress, and regulate immune function. Poor sleep, on the other hand, has been linked to increased inflammation, so it's essential to prioritize rest. Aim for 7-9 hours of uninterrupted sleep each night to help your body combat inflammation. (Source: Sleep Medicine Reviews)

3. Add Turmeric to Meals

Turmeric, especially its active compound curcumin, has been shown to lower inflammation markers by 20-40% in some studies. Curcumin possesses powerful anti-inflammatory properties, and its absorption is enhanced when consumed with black pepper. You can add turmeric to various dishes such as curries, soups, or smoothies, making it a delicious way to naturally combat inflammation. Curcumin has been found to inhibit the activity of inflammatory molecules, making it a potent natural remedy. (Source: Journal of Clinical Immunology)

4. Practice 5 Minutes of Slow Breathing or Meditation

Taking a few minutes each day to practice deep breathing or mindfulness meditation can have a profound effect on your body’s inflammation levels. Even brief sessions have been shown to lower cortisol levels by 15-20%. High cortisol, a stress hormone, is known to contribute to chronic inflammation. By practicing mindfulness or deep breathing exercises, you activate the parasympathetic nervous system, which helps reduce stress and inflammation. (Source: Psychological Science)

5. Eat Fatty Fish

Omega-3 fatty acids, found in fatty fish such as salmon, mackerel, and sardines, are linked to significant reductions in inflammation. These essential fatty acids have been shown to reduce inflammation markers by 15-30% when consumed regularly. Omega-3s help decrease the production of inflammatory molecules, such as cytokines and prostaglandins. Including a serving of fatty fish in your diet at least twice a week can provide long-term anti-inflammatory benefits. (Source: The American Journal of Clinical Nutrition)

6. Eat a Serving of Berries

Berries are packed with antioxidants, particularly anthocyanins, which have been shown to reduce inflammatory stress by up to 25%. Berries like blueberries, strawberries, and raspberries have powerful anti-inflammatory properties, which help neutralize oxidative stress and reduce inflammation at the cellular level. Including a serving of berries in your daily diet is a simple yet effective way to combat inflammation naturally. (Source: Journal of Nutritional Biochemistry)

7. Load Up on Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are rich in antioxidants, vitamins, and minerals that help neutralize oxidative stress, a key driver of inflammation. These greens are packed with vitamin C, vitamin E, and beta-carotene, which all contribute to lowering inflammation in the body. Regular consumption of leafy greens helps maintain optimal health and reduces the chronic inflammation that can lead to disease. Aim to incorporate leafy greens into your meals every day. (Source: Journal of the Academy of Nutrition and Dietetics)

8. Remove Processed Foods for the Day

One of the quickest ways to reduce inflammation is to avoid processed foods, which are often high in refined sugar, unhealthy fats, and additives. Cutting refined sugar and ultra-processed foods from your diet can reduce inflammation signals by up to 25% in just a short period. These foods trigger the production of pro-inflammatory molecules, so eliminating them for a day can help your body reduce inflammation and improve overall health. Focus on whole, unprocessed foods like fruits, vegetables, and whole grains. (Source: The Lancet Public Health)

9. Walk for at Least 10 Minutes

Post-meal movement can significantly lower inflammatory responses and blunt blood sugar spikes. Even a brief 10-minute walk can reduce inflammation by 20-30%, especially if it’s done after meals. Physical activity helps to stimulate the circulatory system and improves metabolic function, leading to reduced inflammation. Try to incorporate light exercise, like walking or stretching, into your daily routine to combat inflammation naturally. (Source: Journal of Applied Physiology)

10. Drink Green Tea

Green tea is rich in polyphenols, particularly EGCG (epigallocatechin gallate), which has been shown to help calm inflammation and oxidative damage at the cellular level. Drinking green tea regularly can help reduce inflammation markers and protect against chronic diseases associated with long-term inflammation, such as heart disease and diabetes. Aim for two to three cups of green tea per day to reap its anti-inflammatory benefits. (Source: Journal of Nutritional Biochemistry)

11. Add Healthy Fats

Incorporating healthy fats like olive oil and avocado into your diet can reduce inflammatory responses by 20-30% compared to refined oils. These healthy fats are rich in monounsaturated fats, which have been shown to lower inflammation markers and improve overall heart health. Use olive oil as a dressing for salads or drizzle it over cooked vegetables, and enjoy avocado in salads or on whole-grain toast for an anti-inflammatory boost. (Source: The American Journal of Clinical Nutrition)

12. Reduce Late-Night Eating

Eating late at night can disrupt your body’s natural repair processes and increase inflammation linked to poor digestion. Finishing meals earlier in the evening allows the body to focus on repairing cells and reducing inflammation overnight. A well-timed, early dinner helps optimize digestion and supports better sleep, both of which are crucial for lowering inflammation. Try to finish your meals at least 2-3 hours before bedtime to support optimal inflammatory health. (Source: The Journal of Clinical Endocrinology & Metabolism)