Chronic inflammation has been associated with obesity, cancer, diabetes, Alzheimer’s disease, arthritis, and heart disease—and the list goes on. It’s in your best interest to get control of any inflammation you may have so that you can lower your risk of developing these serious diseases and improve your overall health and well-being. Here are five steps you can take to reduce inflammation in your body naturally and safely.

1) Step 1: Educate Yourself

Before you can take steps to control inflammation, it’s important to educate yourself on what it is and how it works. Simply put, inflammation is the body’s natural response to injury or infection. In healthy people, this response is a good thing; it helps protect us from further harm and promotes healing. But sometimes, for a variety of reasons, inflammation can become chronic, lasting for weeks, months, or even years. When this happens, it can lead to a host of health problems, including heart disease, arthritis, diabetes, and Alzheimer’s disease.

2) Step 2: Lower High-Inflammatory Foods in Your Diet

We all know that diet plays a major role in inflammation, but it can be hard to know where to start. Luckily, there are some general dietary guidelines that can help lower inflammation. Start by reducing or eliminating high-inflammatory foods from your diet, such as sugar, saturated and trans fats, refined carbs, and processed meats. Replace these inflammatory foods with plenty of fruits, vegetables, whole grains, and healthy fats. Not only will this help reduce inflammation, but it will also improve your overall health!

3) Step 3: Add in Low-Inflammatory Foods

Chronic inflammation has been linked to everything from heart disease and cancer to Alzheimer’s and depression. So it’s important to do what you can to keep it in check. One way to do that is by paying attention to the foods you eat.

According to research, certain types of food can cause inflammation in your body, while others can help fight it. Some foods that may cause inflammation include red meat, dairy products and even salt. Other foods that have been shown to reduce inflammation include nuts, fruits, whole grains and fatty fish. A healthy diet filled with a variety of low-inflammatory foods is one way you can prevent chronic inflammation from taking over your body.

4) Step 4: Test Out Supplements

The world of supplements can be confusing, but there are a few that have been shown to help fight inflammation. Curcumin, fish oil, and ginger are all great options to try. Start with a low dose and increase gradually until you find the amount that works for you. Be sure to talk to your doctor before starting any new supplement, especially if you have a chronic health condition.

5) Step 5: Meditate

When you’re struggling with inflammation, it can be difficult to find a moment of peace. But learning how to meditate can help you relax and find some inner calm. Sit in a comfortable position and focus on your breath. Inhale slowly and deeply, then exhale just as slowly. Don’t worry if your mind wanders at first—just keep coming back to your breath. With practice, you’ll be able to find a sense of peace even in the midst of inflammation.