Inflammation is at the center of a range of different conditions, ranging from chronic pain to arthritis and even to certain skin conditions like psoriasis. The truth is, managing many health conditions really boils down to managing inflammation.
Luckily, there are options for natural inflammation relief that can help you avoid pharmaceuticals and over-the-counter medications, which may come with risky side effects.
We’ve included a range of herbal remedies and practical solutions that can be used on their own or in combination with each other to get natural relief from inflammation. Here are the natural anti-inflammatory solutions you need to know:Table of Contents
At the top of the list of natural remedies for inflammation is turmeric, a savory spice that contains curcumin. Curcumin has been used in Ayurvedic and Chinese medicine for centuries to help reduce inflammation and manage pain, but also to improve digestion and treat topical wounds by reducing swelling and pain.
A comprehensive review of Curcumin published in 2017 verifies it’s anti-inflammatory benefits, and also suggests that taking it alongside black peppercorns can increase its bioavailability by 2000%.
A 2012 evaluation compared the anti-inflammatory effects of green tea and black tea. The study found that both types of tea posed powerful anti-inflammatory benefits, but green tea’s benefits were much more substantial, possibly due to it’s higher flavonoid content.
To use green tea for inflammation, just brew yourself a strong cup (and feel free to add honey, lemon, or whatever else you like) and drink 3-4 cups daily. Alternatively, you can buy green tea extract in supplement form, but you should check with your doctor before using this potent form of green tea to manage inflammation.
Vitamin D is a chemical that is naturally produced by the body when you’re exposed to sunlight, and it’s also one of the body’s primary natural resources for managing internal inflammation. Low vitamin D levels can lead to inflammation going unchecked, which is why people with low vitamin D usually take supplements or find ways to safely increase sun exposure.
Our CBD Multivitamin contains vitamin D3, which is the form of vitamin D that’s made when your skin is exposed to sun. This is a multi-functional option for managing inflammation because CBD is actually next on our list of natural options for inflammation relief.
CBD is a hemp-derived cannabinoid that mimics certain neurotransmitters in the body called “endocannabinoids.” Endocannabinoids (and the Endocannabinoid System) play an important role in regulating signals of inflammation in the body, and research has identified CBD as a potential solution for managing inflammation, both topically and internally. A 2020 study verified CBD as an antioxidant that indirectly improves the body’s own anti-inflammatory response.
For a powerful (but affordable) CBD tincture that includes a boost of B12 and D3, check out ourVitality CBD Oil.
The use of white willow bark to manage inflammation and pain dates back centuries, and studies show that it contains compounds that are the precursor to modern day aspirin. The study also verified that white willow bark extract has a similar efficacy to aspirin, but with fewer drawbacks.
The average dose of white willow bark ranges from 200-300 mg per day, and this dose is sometimes broken up into smaller portions to manage inflammation consistently. Just like when taking aspirin, you should talk to your doctor before using white willow bark or it’s extracts for medicinal purposes.
Capsaicin is the active compound in chili peppers that’s responsible for their heat, but it’s also a well-known and powerful way to reduce inflammation. Unlike many of the natural inflammation remedies on this list, capsaicin is most frequently used externally in the form of creams or salves, although many people report positive anti-inflammatory benefits when using it internally in the form of capsaicin capsules, too.
While we’re speaking of black pepper, we’ll also mention that it contains some anti-inflammatory potential of it’s own. It’s primarily made of the chemical piperine, which is what gives it its characteristic spicy notes. Research has shown that it may help soothe inflammation even in small doses, and that it may even help change the way that pain is perceived in the case of arthritis.
This is another easy opportunity to incorporate natural inflammation relief into your daily routine. Just spice up your favorite meals with black pepper, preferably the fresh cracked variety.
Resveratrol is a powerful antioxidant found in the skin of red grapes, and is at the center of why drinking one glass of red wine each day is considered a heart healthy choice. That’s not all, though, as resveratrol may have powerful anti-inflammatory potential.
A 2018 study reviewed resveratrol’s potent ability to positively influence the inflammatory pathways involved in a range of chronic conditions like cancer and various neurodegenerative, respiratory, metabolic, and cardiovascular diseases.
As we mentioned, you can get it by eating lots of red grapes, but you can also find it in supplement form for more potent doses.
A 2005 study found ginger to have more powerful therapeutic benefits than some over-the-counter anti-inflammatory medications. Researchers have linked these anti-inflammatory effects to several different characteristics of ginger, but one of the most prominent is ginger’s ability to inhibit the activation of inflammatory genes.
The use of ginger for managing inflammation, pain, and nausea has been around for centuries. You can use ginger daily in your normal routine by adding it to meals (like stir fry!) or steeping it to make ginger tea. You can also buy ginger capsules that offer potent doses of ginger without the same spicy flavor, which is unfavorable to some people.
We saved this one for the bottom of the list because it’s not everyone’s cup of tea, but it is an age-old and scientifically supported method for managing inflammation without medications. THC is the active compound in cannabis, also known as Delta-9-THC, and studies have shown it to have a positive impact on both inflammation and pain.
A 2015 review found that whole-plant cannabis and various cannabinoids were effective for managing different types of pain, including nerve pain. Another study from 2016 found that the use of cannabis led to a 64% reduction in the use of opioids for cancer patients.
Delta-9-THC is found in cannabis, which can only be used in places where it’s legal. However, Delta-8-THC has been found to have many of the same benefits as traditional THC products, like potentially managing pain. It’s made from hemp, however, which means it’s legal in the U.S. and is much more accessible. It makes a great option for new or inexperienced THC users, too, because it’s psychoactive effects are less potent.
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