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Functional Nutrition

7 Ways to Reset Your Body's Inflammatory Response

Modern medicine is rethinking inflammation — and the most powerful tools aren't in a prescription bottle. Here's what peer-reviewed clinical research actually supports.

By Kim Chan, MS, RDN • May 18, 2026

Originally published on RDadvantage.com.

Anti-inflammatory ingredients including fresh greens, citrus, olive oil, and walnuts

Modern life has many of us living in a state of prolonged stress and multi-tasking – eating while driving, skipping lunch to continue working, waking up and checking your “to do” list. This creates a low-grade, systemic fire smoldering beneath the surface of our metabolic health that contributes to inflammation. As a Holistic Registered Dietitian Nutritionist, I want to help you connect the dots between your nervous system and inflammation. It may be really tempting to follow the latest diet trend or to buy the popular social media supplement to mitigate your symptoms of stress, anxiety, indigestion, and the feeling of inflammation and fatigue.

The most potent anti-inflammatory tools aren't in a prescription bottle. They're in your daily environment and habits. Here is my take on what the latest clinical research actually supports.

1. The Mediterranean Diet: Clinically Superior for Reducing Inflammatory Markers

A colorful Mediterranean spread with fresh vegetables, olive oil, and herbs

A landmark 2022 systematic review and meta-analysis published in Advances in Nutrition analyzed randomized controlled trials examining multiple dietary patterns and their effects on inflammatory biomarkers.[List A: 1] The Mediterranean diet consistently achieved the most meaningful reductions in interleukin-6 (IL-6) and C-reactive protein (CRP) — two of the most widely used clinical markers of systemic inflammation.

A 2026 umbrella review of systematic reviews confirmed this finding across multiple populations and study designs, reinforcing that the Mediterranean pattern holds a distinct anti-inflammatory advantage.[List A: 2] Additional research on dietary quality scores and inflammatory markers from NHANES data further supports that higher dietary quality — such as the Mediterranean pattern — is associated with lower circulating inflammatory biomarkers.[List A: 4]

The mechanism isn't mysterious: the Mediterranean diet delivers a uniquely dense and synergistic array of polyphenols, carotenoids, monounsaturated fatty acids, and gamma-tocopherol (a key anti-inflammatory form of vitamin E). Polyphenols alone — concentrated in olive oil, legumes, nuts, vegetables, and red wine — modulate multiple inflammatory pathways and interact with the gut microbiome to produce systemic anti-inflammatory metabolites.[List B: 37, 42, 44, 45]

My Takeaway

The Mediterranean diet's power isn't about any singled out food — it's the synergy of the whole pattern. This is why I make recommendations to help you build personalized whole-food meal plans rather than recommending isolated supplements. The research supports the plate, not a pill.

2. Shinrin-Yoku (Forest Bathing): Your Local Park Is Like Your Backyard Pharmacy

A serene lush green forest bathing environment

Shinrin-Yoku — the Japanese practice of "forest bathing," or slow, immersive exposure to a forested environment — has moved well beyond wellness trend status. A 2025 systematic review and meta-analysis published in Frontiers in Psychology synthesized the cardiovascular and mental health effects of forest bathing and found measurable, significant benefits across multiple physiological outcomes.[List A: 15]

A controlled comparison study directly measuring cytokine levels after two hours of forest versus urban exposure found that forest environments triggered meaningful reductions in oxidative stress markers and inflammatory cytokines, while urban exposure did not produce the same effect.[List A: 13] A 2025 clinical study of older adults with essential hypertension found forest bathing produced significant improvements in blood pressure and inflammatory markers compared to controls.[List A: 14]

One key environmental factor appears to be the concentration of negative air ions in forest settings. A panel study examining forest negative air ion exposure found direct associations with improved cardiac autonomic nervous function — measured by heart rate variability (HRV) — and favorable changes in related metabolic markers.[List A: 16] A 2024 study specifically in stressed individuals confirmed that forest bathing interventions reduced stress-related physiological markers.[List A: 42]

Comparison of Urban vs Forest Environments on Nervous System State, Cytokine Levels, Heart Rate Variability, and Air Quality

My Prescription

Two hours per week of intentional forest or nature immersion — not a brisk walk with headphones in, but slow, sensory engagement with the environment. This means any hiking trails or local park can be accessible options that meet the exposure threshold studied in the research.

3. Grounding (Earthing): The Case for Bare Feet on the Earth

Walking barefoot on direct green grass for grounding

Biological grounding — direct physical contact between the human body and the Earth's surface — sounds unconventional, but it has a growing body of peer-reviewed clinical evidence behind it. The core physiological rationale, reviewed in Alternative Therapies in Health and Medicine, is that the Earth's surface carries a continuous supply of free electrons, and direct skin contact allows these electrons to enter the body where they may act as mobile antioxidants, neutralizing reactive oxygen species.[List A: 17, 21]

A clinical trial published in the Journal of Alternative and Complementary Medicine found that grounding the human body significantly improved "zeta potential" — the electrical surface charge of red blood cells — which in turn reduced red blood cell aggregation and blood viscosity, a recognized factor in cardiovascular inflammation and hypertension risk.[List A: 18]

A separate study examining the effects of grounding during sleep found that it resynchronized cortisol secretion patterns to align more closely with the natural 24-hour circadian rhythm, with subjects reporting reductions in pain, stress, and sleep disturbances.[List A: 19] A separate randomized controlled trial further documented measurable physiological changes in multiple organ systems following grounding interventions.[List A: 20]

Honest Clinical Note

I want to be transparent: the grounding research base, while genuinely peer-reviewed, is smaller and less methodologically robust than the dietary evidence in this article. I include it because the published trials show real physiological signals, the mechanism is biologically plausible, the practice carries zero risk, and zero cost. I thought this should be brought to your attention.

4. Sauna Therapy: Heat as a Legitimate Anti-Inflammatory Tool

A relaxing wooden steam sauna interior

This is the anti-inflammatory strategy that I like telling my clients the most — but the evidence for sauna therapy is published in some of the most respected journals in medicine. A comprehensive review published in Mayo Clinic Proceedings examined the combination of Finnish sauna bathing with other lifestyle factors and concluded that regular sauna use confers measurable cardiometabolic and anti-inflammatory benefits, particularly when integrated alongside other healthy lifestyle behaviors.[List A: 11]

A 2025 review in Rheumatology International specifically examined sauna therapy in the context of rheumatic and inflammatory diseases, detailing the biological mechanisms: sauna-induced heat stress triggers the expression of heat shock proteins, reduces inflammatory cytokine levels, promotes parasympathetic nervous system activation, and improves endothelial function.[List A: 12] These are not trivial effects — they represent meaningful shifts in the inflammatory cascade.

My Note on Safety

Sauna therapy is not appropriate for everyone. Individuals with certain cardiovascular conditions, those who are pregnant, or people on specific medications should consult their physician before beginning regular sauna use. As always, personalized guidance matters — this is one reason I conduct a thorough health history with every new client.

5. Curcumin + Omega-3s: Why Smarter Dosing Beats Mega-Dosing

Rich sources of Omega-3 fatty acids and turmeric curcumin

Curcumin — the active compound in turmeric — is one of the most studied natural anti-inflammatory agents in the literature. A 2023 GRADE-assessed systematic review and meta-analysis of RCTs found that curcumin and turmeric supplementation significantly reduced CRP, IL-6, and TNF-α in adults.[List A: 25] A 2021 meta-analysis in Nutrition Reviews reached similar conclusions.[List A: 43] The evidence for its anti-inflammatory effects is genuinely strong.

The major clinical challenge, however, is bioavailability. Raw turmeric powder is poorly absorbed — most of it passes through the gut without entering circulation.[List A: 22] A 2025 randomized crossover clinical trial directly tested different curcumin formulations and found that dried colloidal suspensions significantly outperformed standard turmeric powder in achieving therapeutic plasma concentrations.[List A: 23] A separate crossover trial confirmed that formulation type is a primary determinant of curcuminoid pharmacokinetics.[List A: 24]

The most clinically exciting finding, however, involves the synergy between low-dose curcumin and polyunsaturated fatty acids. Research published in Biochemical Pharmacology demonstrated that combining curcumin with DHA or EPA produced synergistic anti-inflammatory effects at doses far lower than would be needed with curcumin alone — the combination hits multiple inflammatory pathways simultaneously.[List A: 27] A 2026 systematic review further confirms the dose-dependent effects of the EPA:DHA ratio on inflammation.[List A: 26]

My Strategy

If you're taking turmeric or curcumin, form matters enormously — and pairing it with a quality omega-3 source (fatty fish, algae-based DHA/EPA) may allow you to achieve better anti-inflammatory results at a lower dose. This is the kind of targeted, evidence-based supplement guidance I provide, because what's on the label rarely tells the whole story. It could also look like a delicious Salmon Curry dish made with turmeric to start gently. Not everyone does well with curcumin supplements, and more isn't better.

6. Carotenoids and Vitamin C: Food First — and Here's Why the Science Agrees

A vibrant assortment of colorful antioxidant fruits and vegetables

Carotenoids — the pigments behind the reds, oranges, and deep greens in your produce — are among the most potent dietary antioxidants we have evidence for. They work through multiple mechanisms: direct free-radical quenching, activation of the Nrf2 pathway (the body's master antioxidant regulatory system), and modulation of inflammatory cytokine signaling.[List B: 56, 60, 61, 62] Higher blood levels of alpha-carotene, beta-carotene, and lycopene have been associated with improved heart rate variability — a marker of cardiovascular and autonomic health.[List B: 65]

Vitamin C, meanwhile, is one of the most studied antioxidants in human pharmacokinetics. The clinical data is clear: the body tightly regulates plasma vitamin C levels, and absorption drops sharply above dietary-range doses while urinary excretion rises.[List B: 1, 2] Whole-food sources — bell peppers, kiwi, citrus, broccoli, strawberries — deliver vitamin C within the physiologically optimal range alongside co-occurring polyphenols and carotenoids that work synergistically.[List B: 7, 8, 9, 10]

Here's the part of the antioxidant story most wellness content ignores: at supraphysiological (megadose) levels, compounds we think of as protective can behave as pro-oxidants — generating rather than neutralizing reactive oxygen species. This has been documented for vitamin C, vitamin E, carotenoids, and flavonoids at high supplemental doses.[List B: 19, 20, 31] The beta-carotene supplementation trials in smokers are the most clinically sobering example of this paradox in action.[List B: 58]

Clinical Caution on High-Dose Antioxidant Supplements

High-dose antioxidant supplementation during chemotherapy or radiation therapy requires explicit discussion with your oncology team, as there is credible evidence of interference with treatment efficacy.[List B: 67] Similarly, high-dose vitamin E supplements are associated with increased bleeding risk — an important concern for anyone on anticoagulant medications.[List B: 27, 28, 29, 30]

My Recommendation

Eat across the full color spectrum daily: tomatoes and watermelon for lycopene; carrots, sweet potato, and orange peppers for beta-carotene; kale, spinach, and eggs for lutein and zeaxanthin; wild salmon or algae for astaxanthin. Carotenoids are fat-soluble — always pair them with a quality fat source for optimal absorption.[List B: 52, 60] I ask my clients all the time, “do you have at least 2 different colors in your meal besides beige and brown?”

7. The Silent Depletors: Common Medications That Quietly Fuel Inflammation

Prescription medication pill bottles and capsules representing nutrient depletion

This is one of the most under-discussed topics in holistic nutrition, and it's something I explore with nearly every new client. Some of the most commonly prescribed medications for metabolic health can inadvertently undermine the immune system through drug-nutrient interactions — creating deficiencies that quietly amplify the very inflammation patients are trying to manage.

Research published in JAMA found that chronic use of proton pump inhibitors (PPIs — think Prilosec, Nexium, Prevacid) and H2-receptor antagonists for acid reflux was significantly associated with vitamin B12 deficiency.[List A: 33] Metformin, among the most widely prescribed medications for type 2 diabetes and prediabetes, has a well-documented association with B12 depletion through impaired absorption in the gut.[List A: 35, 36] A 2023 study confirmed this association specifically in a community population.[List A: 36]

Why does this matter for inflammation? Vitamin B12 is a non-negotiable cofactor for immune regulation, neurological function, and homocysteine metabolism. Elevated homocysteine — a direct consequence of B12 insufficiency — is an independent cardiovascular inflammatory risk factor. Comprehensive reviews of drug-nutrient interactions confirm that these depletions are clinically significant and frequently overlooked in routine care.[List A: 37, 39]

Current ACG clinical guidelines for GERD management acknowledge the importance of reassessing ongoing PPI use and monitoring for nutritional consequences in long-term users.[List A: 34]

Action Required If You Take These Medications

If you are on chronic PPI, H2-blocker, or Metformin therapy, B12 monitoring is a clinical necessity — not optional. I routinely review my clients' full medication lists as part of a comprehensive nutrition assessment, because this is a gap that frequently goes unaddressed in standard care. Addressing this depletion is often the "missing link" for clients who feel they are doing everything right but still feel the effects of systemic inflammation.

Ready for a Truly Personalized Anti-Inflammatory Strategy?

No single supplement or lifestyle hack will reset a chronically inflamed system. The research points clearly toward a coordinated, multifactorial approach — one that integrates your diet, your environment, your supplements, and your medication history. That's the whole-person, evidence-based nutrition work I do with my clients.

Disclaimer: This content is for educational/informational purposes only and is not medical advice, diagnosis, or treatment. Always consult a healthcare professional before modifying your diet, supplement regimen, or medications.

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Reference List

Note: References are organized into two lists below. "List A" covers general anti-inflammatory lifestyle/dietary clinical research, and "List B" covers antioxidant/micronutrient-specific pharmacokinetics.

List A: Anti-Inflammatory Lifestyle & Dietary Clinical Evidence

List B: Antioxidants & Micronutrient Pharmacokinetics

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