Destroy disease-causing inflammation in minutes

No matter how busy you are, you can spare 20 minutes per day in the name of good health. And luckily, that’s all it takes to conquer your health’s greatest enemy… chronic inflammation.

Didn’t realize it was so dangerous? What if I told you chronic inflammation was the real cause of heart disease, diabetes and Alzheimer’s? And that’s not even the half of it…

In case you need a refresher on why you want to banish chronic inflammation from your body by any means necessary, here is a list of several other diseases chronic inflammation has a hand in:

  • Asthma
  • Rheumatoid arthritis
  • Celiac disease
  • Ulcerative colitis
  • Crohn’s disease
  • Multiple sclerosis
  • Cancer

And make no mistake… this list is not exhaustive. In fact, most health experts will tell you that chronic inflammation is at the root of almost all chronic disease.

So, how do you douse this disease-causing, potentially deadly inflammation? And more importantly, how do you do it in just 20 minutes per day?

Researchers at the University of California San Diego School of Medicine recently unveiled the answer to this million dollar question…

The simplest way to scare inflammation away

In a testament to how simple and inexpensive good health can be, researchers from the University of California San Diego School of Medicine discovered that your greatest weapon against chronic inflammation isn’t an expensive drug or supplement. It’s exercise.

They found that even one exercise session stimulates your immune system and triggers an anti-inflammatory response in your cells. But here’s the best part…

It only takes 20 minutes of exercise per day. And it doesn’t even have to be anything extreme — the simple movements of tai chi have even been proven to effectively lower inflammation.

In the UC San Diego study, participants exercised moderately on a treadmill. And researchers found that one 20-minute session of moderate exercise lowered levels of tumor necrosis factor (TNF) — a protein tied to system-wide inflammation — in their blood.

That’s great news. But what is it about exercise that can cool chronic inflammation as good or better (because exercise only gives positive side effects) than just about anything your doctor could prescribe?

Well, according to UCSD researchers, exercise causes your body to release hormones like epinephrine and norepinephrine, which have a direct impact on your immune system.

In fact, these hormones impact your immune cells in such a way that they produce less of the inflammation-causing protein TNF.

So, it seems exercise is the simplest solution to chronic inflammation and disease… which means now is the time to take the 20-minute exercise challenge…

Commit to 20 minutes of moderate exercise per day. It can be any kind of exercise you’d like — walking, gardening, biking, water aerobics, ballroom dancing — just as long as you do it daily, without fail.

And if you’re looking for more simple ways to douse disease-causing inflammation, consider eating the top-five inflammation-fighting foods.


  1. “Inflammation: Causes, Symptoms and Treatment.” Medical News Today. Retrieved January 12, 2017.
  2. Prasad, et al. “Chronic Diseases Caused by Chronic Inflammation Require Chronic Treatment: Anti-inflammatory Role of Dietary Spices.” Journal of Clinical & Cellular Immunology, 2014.
  3. “What you eat can fuel or cool inflammation.” Harvard Health Publications. Retrieved January 12, 2017.
  4. Stoyan Dimitrov, et al. “Inflammation and exercise: Inhibition of monocytic intracellular TNF production by acute exercise via β2-adrenergic activation.” Brain, Behavior, and Immunity, 2016.
  5. “Exercise… It does a body good: 20 minutes can act as anti-inflammatory.” Medical Xpress. Retrieved January 12, 2017.
  6. “Moderate to Vigorous – What is your level of intensity?” American Heart Association. Retrieved January 12, 2017.
Jenny Smiechowski

By Jenny Smiechowski

Jenny Smiechowski is a Chicago-based freelance writer who specializes in health, nutrition and the environment. Her work has appeared in online and print publications like Chicagoland Gardening magazine, Organic Lifestyle Magazine, BetterLife Magazine,, and