5 Remedies to Reduce ESR in Blood at Home

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 from 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 know how to reduce ESR levels by following a proper exercise regime and eating a nutritious diet.

It is important for you to know how to reduce 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.

# Perform Panchakarma

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

# 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 five days a week. A few of the high-intensity activities you can try are as follows.

- Running
- Jump rope
- Cycling
- Swimming

Examples of mild exercises are:

- Walking and brisk walking
- Water aerobics
- Yoga flows

# Eliminate Foods that Cause Inflammation

Ready-to-eat foods or foods that are high in bad cholesterol 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. If you are thinking about how ESR can be reduced, avoid food items like chips, savory or sweet packaged snacks, fizzy drinks, and more.

# Maintain a Healthy Diet

It is integral to maintain a balanced diet for a healthy lifestyle and overall well-being, including fruits with high fiber, green and colorful vegetables, and nuts. Unhealthy food causes weight gain, which poses a major risk for inflammation. Eat foods rich in antioxidants. Thinking about 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, blackberries, and blueberries
- 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
- Nuts: almonds and walnut
- Green veggies: lettuce, spinach.

# Consume Lots of Herbs like Tulsi

How to reduce 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 or coriander
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