6 Effective Home Remedies to Reduce ESR

ESR or erythrocyte sedimentation rate is a test to detect inflammation levels in your body. It works on the sedimentation principle of red blood cells or erythrocytes. Depending on how quickly these cells form sediments at the bottom of a test tube, your inflammation levels can be determined. If there is a high rate of sedimentation, your inflammation is high. However, you can target this inflammation and reduce ESR levels by following a proper exercise regime and eating a nutritious diet. It is important for you to know how to control ESR levels for good health. There are many home remedies for ESR that you can try to inculcate as a part of your daily lifestyle. Read on to understand different methods on how to reduce ESR levels.

Exercise daily  

Exercising daily has many benefits for your body, and one of them is it reduces inflammation [1]. You can perform vigorous or mild exercises as per your ability. Try to work out at least 3 times a week. Few of the vigorous activities you can try are as follows. 

• Running
• Cycling
• Swimming
• Aerobic dancing
• Hiking

Examples of mild exercises are: 

• Walking 
• Brisk walking 
• Water aerobics

Perform Yoga Nidra 

Yoga nidra may have beneficial effects on the inflammation in your body [2]. It is a type of yoga that involves suspending yourself between sleep and wakefulness. It helps you feel relaxed both mentally and physically. Follow these steps to perform yoga nidra: 

• Lie down flat on your bed or any surface you find comfortable 
• Listen to calm music, or download a yoga app and listen to the voice of a yoga instructor 
• Follow your breathing and take slow deep breaths
• Make sure to not move your body while practicing this yoga
• Let your mind float to different thoughts as it is not necessary to focus on any one particular thought

If you are wondering how to reduce ESR in ayurveda, there are many effective remedies. Ayurveda relies on three doshas, of which pitta dosha symptoms lead to high inflammation. Practicing yoga nidra can be considered a part of ESR treatment in ayurveda. Incorporating it in your daily routine refreshes you by boosting your mental and physical well-being.

Additional Read: 6 Top Yoga Nidra Benefits

Avoid sugary and processed foods 

Processed and sugary food contain harmful substances such as bad cholesterol that can cause inflammation in your body. This kind of inflammation may also lead to an increase in your ESR level. Eating too many refined carbohydrates and excess added sugar causes inflammation in your body. If this is not managed on time, it may lead to several health problems such as heart disease, diabetes and liver disease [3].  If you are thinking how ESR can be reduced, avoid food items like: 

• Fried food
• French fries
• Pastries 
• Processed meats
• White bread
• Fizzy drinks

Additional Read: Home Remedies for Indigestion 

Maintain a healthy diet 

It is integral to maintain a balanced diet for a healthy lifestyle and overall well-being. Make fruits, nuts and veggies a major part of your diet. Unhealthy food causes weight gain, which poses a major risk for inflammation. Eat foods rich in antioxidants. Thinking how to decrease ESR levels? Here are some anti-inflammatory foods that help reduce ESR levels. 

• Fish rich in omega-3 fatty acids: Anchovies, sardines, salmon and mackerel 
• Berries rich in antioxidants: Strawberries, raspberries, black berries and blue berries 
• Broccoli as it has anti-inflammatory properties 
• Peppers loaded with antioxidants and vitamin C: Bell peppers and chili peppers 
• Mushrooms low in calories and high in copper: Shiitake mushrooms, portobello mushrooms, truffles
• Tomatoes
• Nuts like almonds and walnut
• Green veggies: Kale, lettuce, spinach and collards

Consume lots of herbs 

How to control ESR in blood? It is simple; just use lots of herbs while cooking meals! These ingredients fight off inflammation in your body naturally. Use some of them to garnish your meals as they taste good even when they are raw. Some of the herbs you can use include 

• Basil or tulsi 
• Oregano 
• Chili pepper powder

You can also try preparing tulsi tea because of the health benefits of tulsi. A few other anti-inflammatory garnish foods that you can include in your meals to lower your ESR levels are 

• White willow bark 
• Ginger 
• Turmeric  
• Olive oil

Drink sufficient fluids 

Being dehydrated is not directly linked to inflammation and may have no cause to worsen it. But hydration is extremely crucial to avoid bone or muscle damage. Since you are exercising regularly to reduce ESR levels, it is important to drink water to avoid injury. Try to drink at least 2 liters of water each day. Have green tea as it has umpteen health benefits. This is one of the healthiest beverages that not only decreases your ESR levels but also reduces the risks of following ailments. 

• Heart diseases 
• Obesity 
• Cancer 
• Alzheimer’s

Make sure you drink healthy beverages and keep your fluid intake high.

ESR levels can be easily controlled with a healthy diet and exercise, so do not neglect it. Whenever you experience any symptoms, seek medical guidance and undergo tests if required. Take an online doctor consultation on Bajaj Finserv Health for the best expert advice on how to tackle your medical issues naturally.