Doctor shares six daily habits to reduce chronic inflammation naturally
Daily walking, quality sleep and fibre-rich foods are among the six habits recommended by Dr Sood
Inflammation is the body's natural immune response to injury, infection, or harmful elements such as germs or toxins. When it subsides after the threat has passed, it is referred to as acute inflammation.
However, when the body's defence mechanism activates without any apparent threat, it becomes chronic inflammation — a condition that can damage healthy cells and organs over time.
Keeping chronic inflammation in check is widely regarded as a key marker of good health. On Saturday, Dr Kunal Sood, a Maryland-based physician specialising in anaesthesiology and interventional pain medicine, took to Instagram to share six daily habits that can help reduce inflammation naturally, without the need for medication.
1. Eat fibre-rich whole foods
According to Dr Sood, fibre-rich whole foods support a healthier inflammatory response. Vegetables, fruits, legumes, oats, nuts, and whole grains are all associated with lower levels of inflammatory biomarkers, including CRP (C-reactive protein) and IL-6 (Interleukin-6).
The gut microbiome plays a central role in this process. "When gut bacteria ferment fibre, they produce short-chain fatty acids like butyrate, which help maintain the gut barrier and regulate immune signalling," Dr Sood noted.
2. Walk every day
Daily walking has been consistently linked to reductions in chronic inflammatory markers, including CRP, IL-6, and TNF-α, according to Dr Sood.
"Walking improves insulin sensitivity, circulation, vascular function, and body composition, all of which influence inflammatory signalling," he explained, adding: "The key benefit comes from consistency, not intensity."
3. Prioritise quality sleep
Sleep plays a vital role in protecting the body against inflammatory activation. Dr Sood cautioned that poor sleep increases inflammatory cytokines and activates stress-response pathways, with disrupted sleep associated with changes in CRP, IL-6, and TNF-α, potentially contributing to cardiometabolic risk.
He further warned that repeated sleep deprivation can push the body towards a more pro-inflammatory baseline through sympathetic activation and altered cortisol regulation.
4. Include omega-3-rich foods in your diet
Omega-3 fatty acids, particularly EPA and DHA found primarily in fatty fish, help regulate inflammatory pathways and serve as precursors for specialised pro-resolving mediators that assist the body in resolving inflammation.
"DHA is also an important structural component of neuronal membranes, supporting normal brain function," Dr Sood noted.
5. Manage chronic stress
Dr Sood emphasised that stress is a biological process, not merely an emotional one. "Persistent stress activates the HPA (hypothalamic-pituitary-adrenal) axis, sympathetic nervous system, cortisol signalling, and immune pathways. Studies link chronic stress with higher levels of inflammatory markers, including IL-6, TNF-α, and CRP," he said.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
