Dr. David Orman

from Jane W., Atlanta, GA

QUESTION: What is the most effective natural remedy for reducing chronic inflammation without using pharmaceutical drugs?

ANSWER: One of the most effective natural remedies for chronic inflammation is turmeric, specifically its active compound curcumin. Curcumin has been extensively studied for its powerful anti-inflammatory and antioxidant properties. It works by downregulating inflammatory pathways such as NF-κB and COX-2, which are commonly elevated in chronic conditions like arthritis, cardiovascular disease, and metabolic syndrome. However, curcumin has low natural bioavailability, so it is often paired with black pepper extract (piperine) to enhance absorption by up to 2000%.

In addition to turmeric, omega-3 fatty acids from sources like wild-caught fish or algae are proven inflammation fighters. Omega-3s help balance the body’s ratio of pro-inflammatory omega-6 fats (common in processed foods) and promote the production of anti-inflammatory prostaglandins. Studies show consistent intake of EPA and DHA—two types of omega-3s—can significantly reduce markers like CRP (C-reactive protein), a key indicator of systemic inflammation.

Finally, lifestyle and dietary changes amplify the effects of these natural remedies. A whole-food, plant-rich diet with plenty of leafy greens, berries, ginger, garlic, and fermented foods can help regulate gut health, which is closely linked to inflammation. Regular movement, quality sleep, and stress reduction through meditation or breathwork are also crucial. Taken together, these natural approaches can dramatically reduce chronic inflammation and support long-term healing.