How Can I Lower Inflammation?

A doctor’s advice on the dangers of an overactive immune system — and steps you can take to calm it

Adam Rosenbluth, M.D.,

AARP

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Published May 26, 2025

illustration of a slideshow about inflammation

James Yates

Everyone is talking about how dangerous inflammation is. What can I do to keep it in check?

It’s not surprising there’s a lot of buzz around inflammation. It’s considered by many medical experts, including myself, to be the foundation of our aging process. Everything from arthritis, blindness, hearing loss, vascular and heart diseases, dementia and kidney failure is the result of our body’s inflammatory process — and these inflammation-related conditions are projected to significantly increase over the next 30 years. Right now, more than a third of Americans are living with systemic inflammation. Yet I bet most folks don’t really understand what inflammation is.

So let’s begin there.

Inflammation is the way our body responds to either injury or infection. For instance, when you have a wound and there’s redness or swelling around it for a few hours or days, that’s a sign your immune system is putting up a helpful defense to promote healing. This is called acute inflammation, and it’s a healthy response.

Chronic inflammation is another story. It happens when your body’s immune system kicks into high gear and works relentlessly, often nonstop. The result? Without an “off switch,” the body begins to attack itself and, over time, damages tissues and organs. This overreaction contributes to the development of diseases, including the ones associated with aging that I mentioned earlier.

By now, you’re probably thinking either, “Dr. Adam, I really don’t want to develop inflammation,” or “Dr. Adam, I think I already have inflammation. How do I know and what can I do about it?”

Your doctor can let you know your level of inflammation by taking two blood tests. One is called the C-reactive protein (CRP) test, which measures a protein that is produced by your liver in response to inflammation. A normal reading is 3mg/L. If it’s 50 mg/L or above, that’s worrisome. The other test is the erythrocyte sedimentation rate (ESR), which measures how quickly your red blood cells settle in a test tube. When there’s inflammation, it will be quicker.

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My suggestions to patients are the same whether they have inflammation or want to avoid it. If you test positive or aim to prevent chronic inflammation in the future, I strongly recommend sticking to a noninflammatory diet, which is largely the Mediterranean diet. It includes a majority of plant-based foods, sources of healthy fats like olive oil and avocados, lean protein such as fish and poultry, and moderate amounts of dairy. Avoid processed foods, and try not to overeat or drink too much alcohol. Don’t smoke, and make exercise a matter of routine in your daily life. In some cases, depending on your test results, medication may play a role, and your doctor will speak to you about it.

Stress contributes to chronic inflammation by triggering the hormone cortisol. This hormone is helpful in maintaining blood pressure and blood glucose levels and regulating the fight-or-flight response. But when cortisol is continuously released, it promotes inflammation. Stress can also throw off the gut-brain connection. This alters the microbiome and affects the intestine, triggering inflammation and contributing to a number of health disorders.

To reduce stress, you might want to consider a mindfulness practice. In 2013, researchers reviewed more than 200 studies involving over 12,000 participants and found that mindfulness-based therapies such as meditation, deep breathing and yoga reduced stress and its negative consequences.

More from Dr. Adam

I also want to mention the importance of dental health. Inflamed and infected gums, known as periodontitis, can trigger an inflammatory response that's capable of traveling throughout the entire body. A 2022 global study found that inflamed and infected gums increase the development and progression of diabetes, cardiac diseases and other inflammatory illnesses, especially in the aging population.

Although chronic inflammation is serious, it isn't a hopeless situation. With education, a commitment to take steps toward a healthier lifestyle, and help from your doctor and dentist, you’ll likely be able to make meaningful improvements. The results can help you feel dramatically better.

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