Chronic inflammation raises the chance of heart disease and other problems, but you don’t have to guess what to do. Start with clear, safe actions for pain or flare-ups, then plan longer-term changes that actually lower inflammation markers like CRP and joint swelling.
If you have sudden swelling after an injury, use rest, ice, compression, and elevation (RICE) for the first 48–72 hours. For pain, over-the-counter NSAIDs such as ibuprofen or naproxen work well for many people. Acetaminophen reduces pain but not inflammation. Don’t combine NSAIDs with blood thinners or if you have active stomach ulcers or severe kidney disease—check with a pharmacist or doctor first.
Oral NSAIDs: ibuprofen (200–400 mg every 4–6 hours as needed) and naproxen (220 mg every 8–12 hours) are typical OTC doses. Follow package directions and avoid long-term daily use without medical oversight. Prescription anti-inflammatories or short steroid courses may be offered for severe flares, but they come with side effects that you should discuss with your clinician.
Topicals: Diclofenac gel and other topical NSAIDs can reduce joint pain with less systemic risk. Heat helps tight muscles; ice helps acute swelling. For skin-related inflammation, use products recommended by your pharmacist—don’t use antifungal creams for non-fungal inflammation.
Supplements with clinical support:
Diet and habits: Cut added sugar and refined carbs; swap in more vegetables, fatty fish, and whole foods. Aim for 7–9 hours of sleep, move regularly (30 minutes most days), and manage stress—chronic stress raises inflammation hormones. Even losing 5–10% of body weight can lower inflammatory markers.
When to see a doctor: get urgent help for high fever, rapidly spreading redness, severe joint deformity, sudden loss of function, or signs of infection (pus, increasing warmth). See your primary care clinician if inflammation lasts weeks, recurs often, or if OTC measures don’t help. They can test for causes and discuss prescription options or targeted therapies.
Final practical plan: for an acute flare try RICE + a short NSAID course if safe; add a topical if the problem is local. Start one evidence-backed supplement (like fish oil or curcumin) and improve sleep, diet, and movement. If symptoms persist or you take blood thinners, have kidney disease, or are pregnant, get medical advice before starting meds or supplements.
Small, consistent changes usually make the biggest difference. If you want, tell me what type of inflammation you have (joint, skin, gut, injury) and I’ll suggest more specific steps you can take now.
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