How to Reduce Chronic Inflammation
Chronic inflammation is the body’s prolonged immune response to perceived threats, even when there’s no actual injury or infection. Unlike acute inflammation - which helps heal cuts or fight off viruses - chronic inflammation can persist for months or even years and is linked to a range of long-term health issues, including heart disease, diabetes and certain cancers.
Here, we explore simple, sustainable steps to help reduce chronic inflammation and support your long-term health and wellbeing.
What is chronic inflammation and why is it harmful?
Inflammation is part of the body’s natural defense system. It helps to protect against infection, repair tissue and signal the immune system to respond to injury or illness. However, when inflammation becomes chronic, it can do more harm than good.
Chronic inflammation occurs when the immune system stays activated over a long period, even when there is no immediate threat. This prolonged state of alert can damage healthy tissues and organs over time.
While it often develops silently, chronic inflammation has been linked to several serious health conditions, including:
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Cardiovascular disease – persistent inflammation can contribute to the buildup of plaque in arteries, raising the risk of heart attacks and strokes
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Type 2 diabetes – inflammation can interfere with insulin function and blood sugar control
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Certain cancers – long-term inflammation may increase the risk of abnormal cell growth
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Autoimmune disorders – the immune system may begin attacking healthy tissue by mistake
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Neurodegenerative diseases – such as Alzheimer’s and Parkinson’s, where inflammation may play a role in the progression of symptoms
Because chronic inflammation can develop without obvious symptoms, it’s important to take proactive steps to manage it through diet, lifestyle and regular health monitoring.
Key lifestyle changes to reduce inflammation
Making small but consistent changes to your daily routine can have a significant impact on lowering chronic inflammation. Here are some of the most effective strategies:
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Adopt an anti-inflammatory diet – Focus on whole, unprocessed foods and try to limit processed foods, refined carbs and added sugars, which can trigger inflammation.
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Stay active – Regular exercise helps lower inflammatory markers in the body. Aim for at least 150 minutes of moderate-intensity activity each week, such as walking, swimming or cycling.
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Get enough sleep – Poor sleep can increase inflammation. Try to get 7–9 hours of quality sleep per night and maintain a regular sleep schedule.
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Manage stress – Chronic stress encourages the release of inflammatory chemicals. Mindfulness practices, meditation, breathing exercises and hobbies you enjoy can all help reduce stress levels.
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Limit alcohol and quit smoking – Both alcohol and tobacco can promote inflammation in the body. Cutting down or quitting can help your body return to a healthier balance.
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Stay hydrated – Drinking enough water supports every system in your body, including the immune system, and helps flush out toxins that may contribute to inflammation.
These healthy habits work best when combined and maintained over time, helping reduce inflammation and support overall wellbeing.
The role of diet, exercise and sleep in managing inflammation
Your everyday habits play a major role in controlling inflammation. Three of the most influential factors are what you eat, how active you are, and the quality of your sleep.
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Diet: Eating a nutrient-rich, balanced diet is one of the most effective ways to manage chronic inflammation. Foods to reduce chronic inflammation include those that are rich in antioxidants and omega-3 fatty acids - like leafy greens, berries, oily fish and nuts. These can help lower inflammatory markers. On the other hand, processed foods, trans fats and added sugars can promote inflammation, so limiting these is important.
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Exercise: Physical activity not only helps maintain a healthy weight but also reduces the release of pro-inflammatory substances in the body. Both aerobic exercises (like brisk walking or swimming) and resistance training have been shown to lower chronic inflammation when done consistently.
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Sleep: Inadequate or poor-quality sleep can disrupt the body’s immune function and increase inflammation. Aim for 7–9 hours of sleep per night and try to keep a consistent routine. Reducing screen time before bed and creating a calming bedtime environment can support better sleep hygiene.
Together, these lifestyle pillars form the foundation for reducing and managing inflammation in a sustainable, long-term way.
Medical treatments and supplements to support inflammation reduction
While lifestyle changes are the first line of defense against chronic inflammation, certain medical treatments and supplements may also play a supportive role - particularly for individuals with inflammatory conditions or those at higher risk.
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Anti-inflammatory medications: Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can help reduce inflammation and relieve associated pain. However, they’re not suitable for long-term use without medical supervision due to potential side effects.
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Prescription treatments: For those with conditions like rheumatoid arthritis or inflammatory bowel disease, prescription medications may be necessary to manage inflammation more effectively. Always speak to a healthcare professional before starting any new treatment.
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Supplements: Certain supplements are widely studied for their anti-inflammatory properties. These include:
Omega-3 fatty acids – found in fish oil, these help lower levels of inflammatory markers.
Turmeric (curcumin) – known for its powerful anti-inflammatory effects, especially when combined with black pepper to aid absorption.
Vitamin D – deficiency in this vitamin has been linked to increased inflammation.
Magnesium – plays a role in regulating inflammatory responses.
Although supplements can be beneficial, they should never replace a balanced diet or medical advice. It's best to consult your GP or a registered nutritionist before adding any new supplement to your routine.
Track your progress with health assessments
Monitoring your health regularly is a key part of managing and reducing chronic inflammation. Even if you’re making positive lifestyle changes, it’s important to track how your body is responding - especially since inflammation often doesn’t cause obvious symptoms.
Health assessments can help by:
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Measuring important markers of inflammation, such as C-reactive protein (CRP)
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Tracking blood pressure, cholesterol and blood sugar levels, which are often affected by inflammation
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Identifying any underlying conditions that may be contributing to chronic inflammation
At Bluecrest Wellness, our Full Body Health MOTs include checks for a wide range of health indicators to give you a clearer picture of your overall wellbeing. You’ll receive a detailed Results Report, plus access to a 24/7 GP helpline for a year - providing expert guidance to help you stay on top of your health.
You can also enhance your package with optional add-ons, such as our Inflammatory Profile, which measures key markers linked to inflammation in the body. To include this in your selected package, simply call our team when booking, or book online.
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