health

Inflammation Reduction

Understand what Inflammation Reduction means as a health topic before exploring related details.

3Supplements
46Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

49 options:1 good evidence11 some evidence1 mixed21 not enough evidence6 not tested in people3 personal stories only6 no benefit found

What studies foundSize of effect

Strength TrainingpracticeGood evidence it helpsSize of effect: Medium
Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.
All 6 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Pooled analyses found exercise training reduced IL-6 and resistance training reduced several pro-inflammatory biomarkers, including TNF-α, IL-6, IL-1β and CRP. One of these analyses pooled randomized trials; the other analysis’s study designs were not recorded.
Open the Strength Training page
CardiopracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
All 8 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Pooled analyses found reduced high-sensitivity C-reactive protein (hs-CRP), including a pooled result whose designs were not recorded and a separate pooled analysis of randomized trials. These results came from studied groups that included people with chronic kidney disease and overweight.
Open the Cardio page
Red Light Therapy (Photobiomodulation)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
22 of 27 studies found a benefit; 5 found none. Strongest study: a pooled analysis of several trials.
A 2025 meta-analysis of randomized trials found C-reactive protein was reduced by 0.99 mg/L among 136 people in the outcome analysis. Another pooled analysis reported improvements in salivary cortisol and interleukin-6 measures.
Open the Red Light Therapy (Photobiomodulation) page
AcupuncturepracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 12 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Acupuncture page
YogapracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
All 10 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Yoga page
TENS / EMS TherapypracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded found lower Interleukin-6 with the intervention than with control. A separate review of 155 people reported lower C-Reactive Protein and FGF-21 with low-frequency TENS than with placebo, while Tumor Necrosis Factor Alpha was not significantly changed.
Open the TENS / EMS Therapy page
Nasal Irrigation (Neti Pot)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 6 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Among patients receiving radiotherapy, a pooled review found fever occurred less often with saline nasal irrigation than without it: 37.7% versus 61.5%. A separate review of 12 people found less oral corticosteroid use in the 6 months after starting budesonide irrigations; 50% required no systemic corticosteroid treatment after initiation.
Open the Nasal Irrigation (Neti Pot) page
MassagepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded found that massage or Tuina massage combined with antipyretic drugs improved fever reduction in children (RR of 0.38); 556 people were included in this outcome’s analysis.
Open the Massage page

Hatha YogapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 5 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Randomized trials reported lower IL-6, TNF-α, and IL-1β in yoga participants than in controls, and a separate trial found a reduction in IL-6 relative to a health-education control group.
Open the Hatha Yoga page
Oil PullingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Oil Pulling page
MeditationpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
An RCT involving 159 people found lower
Open the Meditation page
SwimmingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a randomized trial of 102 people, MCP-1 changed by −41.8%. A review also proposed that swimming may reduce vascular inflammation in renal and cardiac tissues.
Open the Swimming page
FastingpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
14 of 18 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
Two pooled analyses whose designs were not recorded found reductions in IL-6, including a small effect in 214 people in the outcome analysis. Findings differ by marker and regimen: a meta-analysis of randomized trials involving 761 people found no significant effect of the fasting-mimicking diet on CRP.
Open the Fasting page
High-Intensity Interval Training (HIIT)practiceNot enough evidence
Too few or too small studies to know if it works.
12 of 19 studies found a benefit; 7 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses found lower CRP, including a small reduction in a pooled analysis of randomized trials and a moderate reduction in an analysis of 574 people that combined randomized and non-randomized human studies. Findings disagree: a separate pooled analysis involving 131 people did not find a statistically significant effect.
Open the High-Intensity Interval Training (HIIT) page
QigongpracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 5 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A 2023 review of randomized and non-randomized human studies reported that Qigong's effect on CRP was detectable only in programs lasting at least 10 weeks.
Open the Qigong page
Ice Bath / Cold PlungepracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 7 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found lower IL-6 immediately after exercise with cold-water immersion. Findings differ across analyses: a pooled analysis of human studies found no significant reduction in IL-6, while an RCT involving 22 people reported higher IL-10 after cold-water immersion than after resistance training and rest.
Open the Ice Bath / Cold Plunge page
BreathworkpracticeNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A 2024 randomized trial of 44 people found a decrease in IL‐6. A review reported that TNF-α decreased throughout a 3-month training period.
Open the Breathwork page
Forest Bathing (Shinrin-yoku)practiceNot enough evidence
Too few or too small studies to know if it works.
All 13 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A review reported that interleukin-6 (IL-6) decreased significantly in two of four studies that measured it. Another review described decreases in IL-6 and TNF- α among several reported changes during forest bathing.
Open the Forest Bathing (Shinrin-yoku) page
Anusara YogapracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Anusara Yoga page
Hot BathpracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 7 studies found a benefit; 4 found none. Strongest study: a randomized controlled trial.
A trial of 18 found that hot-water immersion decreased interleukin (IL)-1ra compared with control. However, a trial of 24 found no between-group differences in changes in CRP, TNF-α, IL-6, IL-10 or IL-1β.
Open the Hot Bath page
Cupping TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a non-randomized trial.
A quasi-experimental study of 26 people reported decreases in both TSH and ESR. The decrease was statistically significant only in parametric tests for TSH and only in nonparametric tests for ESR.
Open the Cupping Therapy page
Wim Hof Method BreathingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
A 2024 systematic review of randomized and non-randomized human studies reported interleukin-10 levels were 194% higher in the trained group than in the non-trained group. The review included research involving people with ankylosing spondylitis.
Open the Wim Hof Method Breathing page
Heating Pads / Warm CompressespracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a study that followed people over time.
A 2023 cohort study of 50 people reported greater declines in IP-10 and MIG one month after treatment compared with the warm compress group. By contrast, a 2026 pilot study of 10 people found no change in fasting plasma IL-6, TNF-α, CRP or IL-1ra, so findings differ across studies.
Open the Heating Pads / Warm Compresses page
Swedish (Classic) MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Studies disagree in their reported inflammation-related findings: a 1998 randomized trial involving 30 people described a strong anesthetic and antiinflammatory effect of intensive massage in 78%, while a 2010 trial reported decreases in several measured cytokines with Swedish Massage Therapy compared with light touch.
Open the Swedish (Classic) Massage page
Mindfulness MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a trial with 142 participants with Crohn's disease, fecal calprotectin levels decreased over follow-up in the mindfulness-based cognitive therapy group receiving treatment as usual. A separate trial in people with asthma linked changes in eosinophil levels with changes in brain responses to emotional words.
Open the Mindfulness Meditation page
Brisk WalkingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A 2017 pilot study of 35 people reported reductions in hsCRP, IL-6, D-dimer, and IL-18, but not sCD14; changes also differed between measured CD8+ and CD4+ cell frequencies. A 2023 trial of 26 people reported a decrease in an inflammation factor, without identifying that factor in the finding.
Open the Brisk Walking page
PilatespracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A trial involving 30 people reported a 20.00% decrease in BASDAI score. Another small trial found a difference in CRP between groups after eight weeks, but the reported finding does not specify the direction of that difference.
Open the Pilates page
Tai ChipracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Tai Chi page
Tabata TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A quasi-experimental study found a CRP change of −1.38 ng/ml, while a randomized trial found a near-zero CRP effect. The studies therefore disagree about whether Tabata Training affects inflammation markers.
Open the Tabata Training page
Acceptance and Commitment Therapy (ACT)practiceNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
A trial of 136 people found greater improvement in BASDAI scores in the intervention group than with standard of care.
Open the Acceptance and Commitment Therapy (ACT) page
Gardening TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
A 2021 randomized trial in 59 healthy participants found reduced IL-6 levels during gardening therapy.
Open the Gardening Therapy page
Finnish SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a narrative review.
A 2025 narrative review reports that frequent users (four to seven sessions per week) had lower levels of high-sensitivity C-reactive protein (hsCRP) and reduced leukocyte counts, both markers of systemic inflammation.
Open the Finnish Sauna page
Turkey TailsupplementNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Amount studied: 1–3 g/day.
Open the Turkey Tail page
DancepracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a narrative review.
A narrative review reported that Tango participants had lower inflammatory cytokines than people receiving usual care, including reductions in IL-7, IFN-γ, TNFα, and MCP-1. It also reported large effects on tests of executive functioning and inhibition.
Open the Dance page
Infrared SaunapracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
1 of 2 studies found a benefit; 1 found none.
Inflammation reduction remains theoretical; human evidence has not established this effect.
Open the Infrared Sauna page
Hot YogapracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Yoga practices, including hot yoga, have been associated with reduced inflammatory markers such as CRP and IL-6, though direct evidence for Bikram Yoga specifically is limited.
Open the Hot Yoga page
Transcendental MeditationpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
An expert-knowledge claim is that Transcendental Meditation reduces systemic inflammation markers such as C-reactive protein.
Open the Transcendental Meditation page
Latin Dance FitnesspracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Regular moderate-to-vigorous exercise is described as reducing chronic low-grade inflammation.
Open the Latin Dance Fitness page
Mobility TrainingpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
1 of 2 studies found a benefit; 1 found none.
The proposed link between this practice and inflammation reduction remains theoretical; a human effect has not been established.
Open the Mobility Training page
CyclingpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
1 of 2 studies found a benefit; 1 found none.
This is a theoretical possibility; human evidence is not reported for an inflammation-reducing effect.
Open the Cycling page
Grounding / EarthingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
The one study found a benefit.
Grounding is proposed to reduce systemic inflammation by facilitating electron transfer from the Earth, which may neutralize reactive oxygen species involved in inflammatory pathways; human evidence is absent.
Open the Grounding / Earthing page
Alternate Nostril Breathing (Nadi Shodhana)practiceOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Alternate Nostril Breathing (Nadi Shodhana) page
Sea Moss (Irish Moss)supplementOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Sea Moss (Irish Moss) page
Foam RollingpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a pooled analysis of several trials.
Studies did not support inflammation reduction. A pooled synthesis of randomized and non-randomized human studies involving 151 people found no significant effect on muscle swelling, among other measured outcomes.
Open the Foam Rolling page
PsychotherapypracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a randomized controlled trial.
Open the Psychotherapy page
Indoor RowingpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a randomized controlled trial.
Studies did not support inflammation reduction: a randomized trial in 17 people found no time-by-group interactions or main effects of time for sVCAM-1, CRP, or TNF-α.
Open the Indoor Rowing page
ChagasupplementNo benefit found
Studies looked for a benefit and did not find one.
1 of 2 studies found a benefit; 1 found none. Amount studied: 1-2 g daily, for 8 weeks.
In animal models, TNF-α decreased with IO_L and IO_H versus ORG, with a dose-dependent effect; it also significantly decreased versus DB.
Open the Chaga page
Jump Rope TrainingpracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 2 studies found a benefit; 1 found none.
Open the Jump Rope Training page
CalisthenicspracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 2 studies found a benefit; 1 found none.
A 2019 randomized trial of 89 found no significant changes in biomarkers of low-grade inflammation. NT-proBNP and D-dimer decreased in the water-based training group.
Open the Calisthenics page

Show all 49

Comparing practices

Strength TrainingGood evidence it helpsSize of effect: Medium5 trials
AcupunctureSome evidence it helpsSize of effect: Large10 trials
TENS / EMS TherapySome evidence it helpsSize of effect: Medium2 trials

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it49 listed

AllSupplementsPractices

Start here

Highest probability, strongest evidence

PracticesStrength TrainingCertaintyHighSourceMeta-analysisModerate effect6 other sources
Pooled analyses found exercise training reduced IL-6 and resistance training reduced several pro-inflammatory biomarkers, including TNF-α, IL-6, IL-1β and CRP. One of these analyses pooled randomized trials; the other analysis’s study designs were not recorded.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
People with a condition
Study result
exercise training led to significantly larger reductions in IL-6 [SMD: −0.50; 95% CI: −0.68, −0.32; P=0.001; I²=38.53; 20 trials]
Open Strength Training
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Medium probability(12)

PracticesCardioCertaintyMediumSourceMeta-analysisSmall effect8 other sources
Pooled analyses found reduced high-sensitivity C-reactive protein (hs-CRP), including a pooled result whose designs were not recorded (SMD = -1.18; 95% CI: -1.81, -0.55; P < 0.001) and a separate pooled analysis of randomized trials (SMD −0.32, 95% CI −0.52 to −0.12). These results came from studied groups that included people with chronic kidney disease and overweight.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
People with a condition
Chronic Kidney Disease
Overweight
Study result
AE group (SMD = -1.18; 95% CI: -1.81, -0.55; P < 0.001) resulted in a significant reduction in hs-CRP levels
Open Cardio
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PracticesAcupunctureCertaintyMediumSourceRCTLarge effect13 other sources
Pooled randomized trials reported lower IL-6 levels with warm acupuncture (SMD -3.10 [-4.56, -1.65]). Another analysis ranked acupoint injection as optimal for TNF-α regulation, but the finding does not establish a specific direction of change.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
People with a condition
Ankylosing Spondylitis
Dysmenorrhea
Endometriosis
Mild Cognitive Impairment
Osteoarthritis
Pneumonia
+4 more
Study result
acupoint injection was optimal for TNF-α regulation (95.8%)
Open Acupuncture
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PracticesRed Light Therapy (Photobiomodulation)CertaintyMediumSourceRCT28 other sources
A 2025 meta-analysis of randomized trials found C-reactive protein was reduced by 0.99 mg/L among 136 people in the outcome analysis. Another pooled analysis reported improvements in salivary cortisol and interleukin-6 measures.
Who was studied
Healthy people and patients
Als
Alzheimers Disease
Anemia Sickle Cell
Cancer
Carpal Tunnel
Diabetes Type2
+6 more
Study result
reduction of CRP [MD = - 0.99, 95% CI (- 1.17 to - 0.82), p < 0.00001]
Open Red Light Therapy (Photobiomodulation)
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PracticesYogaCertaintyMediumSourceRCTSmall effect10 other sources
Pooled analyses whose designs were not recorded reported reductions in inflammatory markers; one analysis of 2,449 people found that most studies showed lower inflammatory markers in the yoga groups than in control groups. A 2026 pooled analysis also reported a TNF-alpha result of (-1.46, 95% confidence interval [CI]: -1.93 to -0.99, I²=30%).
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
People with a condition
Allergic Rhinitis
Ankylosing Spondylitis
Asthma
Atrial Fibrillation
Cancer
Coronary Artery Disease
+8 more
Study result
TNF-alpha (-1.46, 95% confidence interval [CI]: -1.93 to -0.99, I²=30%)
Open Yoga
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PracticesTENS / EMS TherapyCertaintyMediumSourceRCTModerate effect6 other sources
Pooled analyses whose designs were not recorded found lower Interleukin-6 with the intervention than with control (SMD = −0.73, 95% CI: −1.06, −0.41). A separate review of 155 people reported lower C-Reactive Protein and FGF-21 with low-frequency TENS than with placebo, while Tumor Necrosis Factor Alpha was not significantly changed.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
People with a condition
Diabetes Type2
Hypertension
Obesity
Rheumatoid Arthritis
Study result
The reduction of IL-6 (3 studies, SMD = −0.73, 95% CI: −1.06, −0.41) was statistically significant in the comparison of participants in the intervention versus the control groups.
Open TENS / EMS Therapy
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PracticesNasal Irrigation (Neti Pot)CertaintyMediumSourceRCT7 other sources
Among patients receiving radiotherapy, a pooled review found fever occurred less often with saline nasal irrigation than without it: 37.7% versus 61.5% (468 people; p = 0.03). A separate review of 12 people found less oral corticosteroid use in the 6 months after starting budesonide irrigations; 50% required no systemic corticosteroid treatment after initiation.
Who was studied
People with a condition
Allergic Rhinitis
Asthma
Cancer
Covid 19
Intellectual Disability
Study result
Patients developed less frequently fever (37.7%) compared with patients on radiotherapy not performing SNI (61.5%, p = 0.03)
Open Nasal Irrigation (Neti Pot)
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PracticesMassageCertaintyMediumSourceRCT3 other sources
A pooled analysis whose designs were not recorded found that massage or Tuina massage combined with antipyretic drugs improved fever reduction in children (RR of 0.38 (95% CI: 0.20–0.71; P = 0.003; I2 = 47%)); 556 people were included in this outcome’s analysis.
Who was studied
Healthy people and patients
Study result
Massage or Tuina massage combined with antipyretic drugs significantly improved the efficacy of reducing fever in children, with an RR of 0.38 (95% CI: 0.20–0.71; P = 0.003; I2 = 47%).
Open Massage
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PracticesFastingCertaintyMediumSourceRCTSmall effectconflicting findings19 other sources
Two pooled analyses whose designs were not recorded found reductions in IL-6, including a small effect (SMD = −0.30; 95% CI: −0.57, −0.03, p = 0.029) in 214 people in the outcome analysis. Findings differ by marker and regimen: a meta-analysis of randomized trials involving 761 people found no significant effect of the fasting-mimicking diet on CRP.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Autoimmune Disease
Breast Cancer
Cancer
Crohns Disease
Diabetes Type2
Fatty Liver Nafld
+3 more
Study result
fasting regimen has significant ameliorative effects on the IL-6 levels (SMD = −0.30; 95% CI: −0.57, −0.03, p = 0.029)
Open Fasting
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PracticesHatha YogaCertaintyMediumSourceClinical5 other sources
Randomized trials reported lower IL-6, TNF-α, and IL-1β in yoga participants than in controls, and a separate trial found a reduction in IL-6 relative to a health-education control group.
Who was studied
Healthy people and patients
Breast Cancer
Cancer
Depression
Study result
IL-6 (P = .027), TNF-α (P = .027), and IL-1β (P = .037) were lower for yoga participants compared with the control group.
Open Hatha Yoga
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PracticesOil PullingCertaintyMediumSourceClinical5 other sources
In a randomized trial, sesame oil pulling decreased systemic CRP and triglyceride levels; no difference from chlorhexidine was observed in Group B. A separate randomized trial found a difference in mucositis scores between groups (MD -0.965 RTOG score).
Who was studied
People with a condition
Cancer
Diabetes Type2
Periodontal Disease
Study result
Sesame oil pulling significantly decreased systemic CRP and triglyceride levels, with no difference observed with chlorhexidine in Group B.
Open Oil Pulling
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PracticesMeditationCertaintyMediumSourceClinical4 other sources
An RCT involving 159 people found lower
Who was studied
People with a condition
Study result
Compared to control, meditation group had significant reductions in serum interleukin-6 levels (meditation: MD = −1.14, CI: −2.18 to −0.10) at T2.
Open Meditation
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PracticesSwimmingCertaintyMediumSourceClinical2 other sources
In a randomized trial of 102 people, MCP-1 changed by −41.8% (p = 0.001). A review also proposed that swimming may reduce vascular inflammation in renal and cardiac tissues.
Study result
Swimming also upregulates PPAR-α and eNOS while downregulating iNOS, leading to reduced vascular inflammation, oxidative stress, and fibrosis in renal and cardiac tissues
Open Swimming
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Low probability(28)

PracticesHigh-Intensity Interval Training (HIIT)CertaintyLowSourceMeta-analysisSmall effectconflicting findings19 other sources
Pooled analyses found lower CRP, including a small reduction in a pooled analysis of randomized trials and a moderate reduction in an analysis of 574 people that combined randomized and non-randomized human studies. Findings disagree: a separate pooled analysis involving 131 people did not find a statistically significant effect.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Asthma
Breast Cancer
Cancer
Copd
Coronary Artery Disease
Diabetes Type2
+10 more
Study result
HIT improved CRP (standardized mean difference [SMD]: −0.36, 95% confidence interval [CI]: −0.54 to −0.18, p < 0.01) when compared to CON
Open High-Intensity Interval Training (HIIT)
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PracticesAnusara YogaCertaintyLowSourceMeta-analysisModerate effectconflicting findings3 other sources
A meta-analysis of randomized trials found a reduction in IL-6 (SMD -0.63 [-0.87, -0.39]) in research involving obesity and rheumatoid arthritis. Results differ: another meta-analysis of randomized trials found effects on TNF-α were not consistent.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
People with a condition
Obesity
Rheumatoid Arthritis
Study result
reductions in most inflammation markers: ... IL-6 (-0.63, 95% CI: -0.87 to -0.39, I² = 0%)
Open Anusara Yoga
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PracticesQigongCertaintyLowSourceRCTTrivial effect5 other sources
A 2023 review of randomized and non-randomized human studies reported that Qigong's effect on CRP was detectable only in programs lasting at least 10 weeks.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Breast Cancer
Cancer
Depression
Hypertension
Study result
Clear evidence was also found for Qigong's effectiveness in reducing inflammation, as indicated by CRP. Its effect on CRP is detectable only in Qigong programs lasting at least 10 weeks.
Open Qigong
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PracticesIce Bath / Cold PlungeCertaintyLowSourceRCTTrivial effectconflicting findings8 other sources
A pooled analysis of randomized trials found lower IL-6 immediately after exercise with cold-water immersion. Findings differ across analyses: a pooled analysis of human studies found no significant reduction in IL-6, while an RCT involving 22 people reported higher IL-10 after cold-water immersion than after resistance training and rest.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people
Study result
CWI was the most effective modality for suppressing IL-6 immediately post-exercise [MD = −0.32, 95% CI (−0.58, −0.06), P < 0.05]
Open Ice Bath / Cold Plunge
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PracticesBreathworkCertaintyLowSourceRCT3 other sources
A 2024 randomized trial of 44 people found a decrease in IL‐6. A review reported that TNF-α decreased throughout a 3-month training period.
Who was studied
Healthy people and patients
Study result
a decrease of IL‐6 F(1, 35) = 7.158, p = 0.011
Open Breathwork
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PracticesForest Bathing (Shinrin-yoku)CertaintyLowSourceClinical13 other sources
A review reported that interleukin-6 (IL-6) decreased significantly in two of four studies that measured it. Another review described decreases in IL-6 and TNF- α among several reported changes during forest bathing.
Who was studied
Healthy people and patients
Addiction Alcohol
Alzheimers Disease
Anxiety Disorder
Breast Cancer
Cancer
Chronic Fatigue Syndrome
+11 more
Study result
Forest bathing decreases brain natriuretic peptide (BNP), and components of the renin-angiotensin system (RAS) including renin, angiotensinogen (AGT), angiotensin II (ANGII), and ANGII receptor type 1 or 2 (AT1 or AT2), inflammatory cytokines including interleukin-6 (IL-6) and TNF- α, and other mark
Open Forest Bathing (Shinrin-yoku)
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PracticesHot BathCertaintyLowSourceClinical8 other sources
A trial of 18 found that hot-water immersion decreased interleukin (IL)-1ra compared with control. However, a trial of 24 found no between-group differences in changes in CRP, TNF-α, IL-6, IL-10 or IL-1β.
Who was studied
Healthy people and patients
Chronic Fatigue Syndrome
Diabetes Type2
Study result
HWI decreased (p=0.013, g=0.59) interleukin (IL)-1ra, compared to CON.
Open Hot Bath
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PracticesCupping TherapyCertaintyLowSourceClinical3 other sources
A quasi-experimental study of 26 people reported decreases in both TSH and ESR. The decrease was statistically significant only in parametric tests for TSH and only in nonparametric tests for ESR.
Who was studied
People with a condition
Hypothyroidism
Metabolic Syndrome
Study result
Additionally, both TSH and ESR decreased. However, this was only significant in parametric tests for TSH and only in nonparametric tests for ESR.
Open Cupping Therapy
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PracticesWim Hof Method BreathingCertaintyLowSourceClinical3 other sources
A 2024 systematic review of randomized and non-randomized human studies reported interleukin-10 levels were 194% higher in the trained group than in the non-trained group. The review included research involving people with ankylosing spondylitis.
Who was studied
Healthy people and patients
Ankylosing Spondylitis
Study result
interleukin-10 levels were 194% higher compared to non-trained group
Open Wim Hof Method Breathing
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PracticesHeating Pads / Warm CompressesCertaintyLowSourceClinical4 other sources
A 2023 cohort study of 50 people reported greater declines in IP-10 and MIG one month after treatment compared with the warm compress group. By contrast, a 2026 pilot study of 10 people found no change in fasting plasma IL-6, TNF-α, CRP or IL-1ra, so findings differ across studies.
Who was studied
Healthy people and patients
Study result
Compared with warm compress group, there was more decline in IP-10 and MIG at 1 month posttreatment (IP-10: *P = 0.021, MIG: *P = 0.039, Table 3).
Open Heating Pads / Warm Compresses
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PracticesSwedish (Classic) MassageCertaintyLowSourceClinical3 other sources
Studies disagree in their reported inflammation-related findings: a 1998 randomized trial involving 30 people described a strong anesthetic and antiinflammatory effect of intensive massage in 78%, while a 2010 trial reported decreases in several measured cytokines with Swedish Massage Therapy compared with light touch.
Who was studied
Healthy people and patients
Study result
A strong anesthetic and antiinflammatory effect of intensive massage in 78%
Open Swedish (Classic) Massage
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PracticesMindfulness MeditationCertaintyLowSourceClinical2 other sources
In a trial with 142 participants with Crohn's disease, fecal calprotectin levels decreased over follow-up in the mindfulness-based cognitive therapy group receiving treatment as usual. A separate trial in people with asthma linked changes in eosinophil levels with changes in brain responses to emotional words.
Who was studied
People with a condition
Asthma
Study result
Fecal calprotectin levels reduced in the MBCT + TAU group over the follow-up period (d = −0.49); Log B = −0.05 (−0.09 to −0.01), P = .010
Open Mindfulness Meditation
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PracticesBrisk WalkingCertaintyLowSourceClinical2 other sources
A 2017 pilot study of 35 people reported reductions in hsCRP, IL-6, D-dimer, and IL-18, but not sCD14; changes also differed between measured CD8+ and CD4+ cell frequencies. A 2023 trial of 26 people reported a decrease in an inflammation factor, without identifying that factor in the finding.
Who was studied
People with a condition
Hiv Aids
Menopause
Obesity
Study result
significant decrease of this inflammation factor in the walking group (F=7.078, p=0.015)
Open Brisk Walking
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PracticesPilatesCertaintyLowSourceClinical2 other sources
A trial involving 30 people reported a 20.00% decrease in BASDAI score. Another small trial found a difference in CRP between groups after eight weeks, but the reported finding does not specify the direction of that difference.
Who was studied
Healthy people and patients
Pregnancy
Study result
BASDAI score by 20.00% (p = 0.04)
Open Pilates
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PracticesTai ChiCertaintyLowSourceClinicalconflicting findings4 other sources
A 2026 trial of 105 people found that IL-6 decreased from 124.94 ± 14.01 to 118.21 ± 14.67 in the Tai Chi group. Findings were mixed: a pooled analysis whose study designs were not recorded found no significant improvement in the number of swollen joints among 351 people.
Who was studied
People with a condition
Hypertension
Rheumatoid Arthritis
Study result
IL-6 decreased from 124.94 ± 14.01 to 118.21 ± 14.67 in the Tai Chi group (p < 0.001) (ELISA).
Open Tai Chi
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PracticesTabata TrainingCertaintyLowSourceClinicalTrivial effectconflicting findings4 other sources
A quasi-experimental study found a CRP change of −1.38 ng/ml (95% CI = −1.84 to −0.92; p < 0.001), while a randomized trial found a near-zero CRP effect (d = 0.01, 95% CI: −0.36 to 0.37; p = 0.971). The studies therefore disagree about whether Tabata Training affects inflammation markers.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Obesity
Overweight
Study result
Following 8 weeks of treatment, the NLRP3 relative expression was significantly greater in the placebo group (P<0.001) in comparison to baseline. Moreover, NLRP3 relative expression at 8 weeks was significantly greater in the placebo group compared to the Tabata-HIIT+Pla (P=0.007), Tabata-HIIT+NaC (
Open Tabata Training
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PracticesAcceptance and Commitment Therapy (ACT)CertaintyLowSourceClinical1 other source
A trial of 136 people found greater improvement in BASDAI scores in the intervention group than with standard of care (−0.76; 95% CI −1.3 to −0.25).
Who was studied
People with a condition
Study result
BASDAI (−0.76; 95% CI −1.3 to −0.25) ... showed a greater improvement in IG compared with SOC.
Open Acceptance and Commitment Therapy (ACT)
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PracticesGardening TherapyCertaintyLowSourceClinical1 other source
A 2021 randomized trial in 59 healthy participants found reduced IL-6 levels during gardening therapy.
Who was studied
Healthy people
Study result
IL-6 levels were reduced during HT
Open Gardening Therapy
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PracticesFinnish SaunaCertaintyLowSourceReview4 other sources
A 2025 narrative review reports that frequent users (four to seven sessions per week) had lower levels of high-sensitivity C-reactive protein (hsCRP) and reduced leukocyte counts, both markers of systemic inflammation.
Who was studied
Healthy people and patients
Coronary Artery Disease
Heart Failure
Study result
frequent users (four to seven sessions per week) had lower levels of high-sensitivity C-reactive protein (hsCRP) and reduced leukocyte counts, both markers of systemic inflammation
Open Finnish Sauna
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PracticesDanceCertaintyLowSourceReview1 other source
A narrative review reported that Tango participants had lower inflammatory cytokines than people receiving usual care, including reductions in IL-7, IFN-γ, TNFα, and MCP-1. It also reported large effects on tests of executive functioning and inhibition.
Study result
Tango participants had significantly decreased inflammatory cytokines, including reductions in IL-7, IFN-γ, TNFα, and MCP-1 compared to those who participated in usual care (control) ... Large effects were also noted for the Tango group on tests of executive functioning and inhibition.
Open Dance
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SupplementsTurkey TailCertaintyLowSourceReference knowledge2 other sources
In animals, the reported measure was 39±3 compared with 72±6, described as an approximately 3-fold decrease. This effect was also mentioned in 2 of 232 Reddit reports discussing it.
Dose & course
1–3 g/day
Timing
felt immediately
Who it applies to
Adults
Study result
Turkey Tail contains bioactive compounds that inhibit NF-κB signaling and reduce pro-inflammatory cytokines such as TNF-α and IL-6, supporting systemic anti-inflammatory activity.
Open Turkey Tail
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PracticesGrounding / EarthingCertaintyLowSourceAnecdotal2 other sources
Grounding is proposed to reduce systemic inflammation by facilitating electron transfer from the Earth, which may neutralize reactive oxygen species involved in inflammatory pathways; human evidence is absent.
Study result
Grounding may reduce systemic inflammation by facilitating electron transfer from the Earth, which neutralizes reactive oxygen species involved in inflammatory pathways.
Open Grounding / Earthing
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PracticesAlternate Nostril Breathing (Nadi Shodhana)CertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 266 Reddit reports discussing it.
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PracticesInfrared SaunaCertaintyLowSourceTheoretical3 other sources
Inflammation reduction remains theoretical; human evidence has not established this effect.
Who was studied
Healthy people
Open Infrared Sauna
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SupplementsChagaCertaintyLowSourceTheoretical3 other sources
In animal models, TNF-α decreased with IO_L and IO_H versus ORG, with a dose-dependent effect (p<0.05); it also significantly decreased versus DB (p<0.01).
Who was studied
Diabetes Type2
Dose & course
1-2 g daily · 8 weeks
Who it applies to
Adults
Open Chaga
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PracticesHot YogaCertaintyLowSourceTheoretical1 other source
Yoga practices, including hot yoga, have been associated with reduced inflammatory markers such as CRP and IL-6, though direct evidence for Bikram Yoga specifically is limited.
Study result
Yoga practices, including hot yoga, have been associated with reduced inflammatory markers such as CRP and IL-6, though direct evidence for Bikram specifically is limited.
Open Hot Yoga
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PracticesTranscendental MeditationCertaintyLowSourceTheoretical1 other source
An expert-knowledge claim is that Transcendental Meditation reduces systemic inflammation markers such as C-reactive protein.
Study result
TM practice reduces systemic inflammation markers such as C-reactive protein.
Open Transcendental Meditation
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PracticesLatin Dance FitnessCertaintyLowSourceTheoretical1 other source
Regular moderate-to-vigorous exercise is described as reducing chronic low-grade inflammation.
Study result
Regular moderate-to-vigorous exercise reduces chronic low-grade inflammation.
Open Latin Dance Fitness
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Very low probability(8)

PracticesFoam RollingCertaintyVery lowSourceRCT1 other source
Studies did not support inflammation reduction. A pooled synthesis of randomized and non-randomized human studies involving 151 people found no significant effect on muscle swelling, among other measured outcomes.
Who was studied
Healthy people
Open Foam Rolling
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PracticesPsychotherapyCertaintyVery lowSourceClinical1 other source
The study did not support inflammation reduction: at 3 months, NLR was 4.36±0.68 in the experimental group versus 4.02±0.58 in the control group (p=0.009). The authors interpreted the higher NLR as improved balance, but the direction of the finding is unclear.
Who was studied
People with a condition
Anxiety Disorder
Depression
Open Psychotherapy
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PracticesIndoor RowingCertaintyVery lowSourceClinical1 other source
Studies did not support inflammation reduction: a randomized trial in 17 people found no time-by-group interactions or main effects of time for sVCAM-1, CRP, or TNF-α.
Who was studied
People with a condition
Open Indoor Rowing
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SupplementsSea Moss (Irish Moss)CertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 3 of 250 Reddit reports discussing it.
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PracticesJump Rope TrainingCertaintyVery lowSourceTheoretical2 other sources
Studies did not support inflammation reduction: a randomized trial of 129 participants listed hs-CRP among the measures that did not improve, despite reporting MD -0.44 mg/L.
Who was studied
People with a condition
Obesity
Open Jump Rope Training
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PracticesCalisthenicsCertaintyVery lowSourceTheoretical2 other sources
A 2019 randomized trial of 89 found no significant changes in biomarkers of low-grade inflammation. NT-proBNP and D-dimer decreased in the water-based training group (p = 0.01 for both).
Who was studied
People with a condition
Coronary Artery Disease
Open Calisthenics
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PracticesMobility TrainingCertaintyVery lowSourceTheoretical2 other sources
The proposed link between this practice and inflammation reduction remains theoretical; a human effect has not been established.
Who was studied
People with a condition
Fracture
Open Mobility Training
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PracticesCyclingCertaintyVery lowSourceTheoretical2 other sources
This is a theoretical possibility; human evidence is not reported for an inflammation-reducing effect.
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Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 27

Practice	How sure	Effect size	Own trials	What worked in trials
Strength Training	CertaintyHighSourceMeta-analysis	Moderate effect	5 trials or pooled analyses	45–55 min · 2–3×/week · 8–39 weeks
Acupuncture	CertaintyMediumSourceRCT	Large effect	10 trials or pooled analyses	30 min · 3–6×/week · 1.2–3 weeks
TENS / EMS Therapy	CertaintyMediumSourceRCT	Moderate effect	2 trials or pooled analyses
Fasting	CertaintyMediumSourceRCT	Small effect	9 trials or pooled analyses	0.2–3.5×/week · 0.7–9 weeks
Yoga	CertaintyMediumSourceRCT	Small effect	9 trials or pooled analyses	30–60 min · 1–3×/week · 7–11 weeks
Cardio	CertaintyMediumSourceMeta-analysis	Small effect	7 trials or pooled analyses	40–50 min · 3×/week · 8–18 weeks
Red Light Therapy (Photobiomodulation)	CertaintyMediumSourceRCT		20 trials or pooled analyses	1.3–5.7 min · 2.5–3.2×/week · 1–9 weeks
Nasal Irrigation (Neti Pot)	CertaintyMediumSourceRCT		5 trials or pooled analyses	7–14×/week
Hatha Yoga	CertaintyMediumSourceClinical		4 trials or pooled analyses	60–75 min · 2×/week · 8–11 weeks
Oil Pulling	CertaintyMediumSourceClinical		3 trials or pooled analyses	14–21×/week · 4 weeks

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

Inflammation reduction refers to a decrease in an inflammation-related biomarker, such as hsCRP. It describes a measurable biological change rather than a specific feeling or symptom, so it should not automatically be interpreted as immediate relief or resolution of an underlying condition. Related research has examined interventions including Collagen, Taurine, Vitamin E, and Ginger, with findings focused on changes in inflammatory markers.

How interventions help

Interventions linked with lower inflammation include supplements, dietary components, protein-based approaches, and practices such as Yoga. They are not interchangeable: studies assessed different inflammatory markers, including hsCRP, TNF-α, and IL-6, so a change in one marker does not necessarily represent a change in every aspect of inflammation or in symptoms.

Study schedules varied considerably. Some protocols were assessed after 10-30 days, while others continued for 8-24 weeks or longer, with durations extending to 6 months in some trials. Effects were sometimes reported as evident within days, but a number of findings were assessed only after several weeks. Doses also ranged from milligram amounts to grams per day, and some interventions were taken daily while others did not require daily use in the study descriptions. This variation means that results from one protocol should not be assumed to apply to another dose, formulation, or schedule.

The clearest quantified changes were reductions in inflammatory markers: Yoga was associated with TNF-α decreasing from 29.12 to 20.35 pg/mL, with differences evident at 4 weeks and progressively increasing at 12 and 24 weeks. Other interventions showed reductions in hsCRP or related markers, although not every marker changed consistently; Dietary Fiber (Prebiotics), for example, was reported as unchanged for the measured uric acid and hsCRP outcomes.

Most study populations were not specified, limiting conclusions about who may benefit. Yoga was studied in people with a clinical condition, while the findings for L-Leucine should be interpreted particularly cautiously because human evidence was not established and conflicting evidence was noted.

Choosing guidance

Choosing among these options depends on more than the direction of the reported effect. First consider the time commitment: the research spans single or acute use, changes appearing within days, and programs lasting several weeks or months. Some options were studied with regular daily use, while others were not, so a short-term approach and a sustained routine are not interchangeable.

The type of evidence also affects who an option may suit. Human studies provide the most direct information for people, whereas findings based on animal studies, theoretical reasoning, pharmacology references, or anecdotal reports should not be treated as equivalent. Evidence from clinical-condition populations may be more relevant to someone with a comparable condition, while results from unspecified or mixed populations may transfer less clearly.

Many studies assess inflammatory biomarkers rather than symptoms or day-to-day function. A change in a marker therefore does not automatically indicate a noticeable improvement in how someone feels. This is especially important when comparing options that have different measures or outcomes.

Where studies disagree, a reported benefit is less consistent even when the overall research volume is substantial. Options without conflicting findings may appear more consistent, but consistency does not establish that they are suitable for every person or inflammatory context. A practical comparison should therefore weigh human applicability, the length and regularity of use required, how quickly an effect was assessed, and whether the outcome measured matches the reason for considering an option.