Thread by @MetabolicFactor

Most people over 30 accept chronic pain as “normal aging.”

But the truth?

It’s not age—it’s silent inflammation.

And it’s fixable.

Here are 9 science-backed ways to reduce inflammation and feel like yourself again: 🧵

1. Ditch the sugar trap

Sugar is like gasoline on the fire of inflammation.

Swap it for foods that fight pain:
• Berries
• Dark chocolate (70%+)
• Walnuts
• Greek yogurt

These heal from the inside out.

2. Use garlic like medicine

Garlic targets key inflammation triggers: CRP, IL-6, TNF-α.

Raw or aged—it works.
• 1 clove raw per day
• OR 600mg aged garlic extract

It’s not just a spice. It’s natural anti-inflammatory therapy.

3. Turmeric + black pepper = natural painkiller

Turmeric lowers inflammation.
Black pepper increases curcumin absorption by 2,000%.

Stack them together:
• 500–1000mg curcumin
• With piperine (black pepper extract)

Your joints will feel the difference.

4. Drink green tea instead of coffee

Green tea contains EGCG—a compound that calms inflammation and supports your gut lining.

2–3 cups a day can lower CRP, reduce swelling, and boost immunity.
Try it for a week—you’ll feel the shift.

5. Tart cherry juice before bed

Tart cherry is loaded with anthocyanins that fight inflammation.

It also improves sleep quality and reduces muscle soreness.
1 small glass before bed = less pain + better recovery.

6. Add Berberine to your stack

Berberine reduces IL-6 and CRP—major inflammation signals.
It also stabilizes blood sugar, another hidden trigger.

Try 500mg 1–2x/day.
It’s one of nature’s most powerful metabolic tools.

7. Prioritize a consistent sleep schedule

Forget “more sleep.” Focus on regular sleep.

Sleeping and waking at the same time daily:
• Stabilizes cortisol
• Reduces CRP
• Optimizes healing

Rhythm = recovery.

8. Eat fiber like it’s medicine

Your gut is inflammation ground zero.

Feed it right with:
• Broccoli
• Lentils
• Spinach
• Flaxseeds

These help gut microbes produce butyrate—an anti-inflammatory compound that heals from within.

9. Get 20 minutes of sun daily

Vitamin D regulates inflammation.

And sunshine is your natural source.

A daily walk in the morning sun:
• Boosts vitamin D
• Reduces pain
• Enhances mood and energy

Light + movement = inflammation control.

Final Takeaway

Not all pain is inflammatory.

But if chronic inflammation is the culprit—
these 9 habits can reverse it.

You don’t have to age in pain.
You just have to fight smart.

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