Exercising can help reduce TNF-a levels, as long as you do not exercise excessively [
R]. Yoga and taichi are good options [
R,
R].
Meditating also helps lower your TNF-a levels [
R].
You can lower TNF-a through a breath technique that involves hyperventilating for 30 seconds (or 30-40 breaths) followed by an exhale and holding your breath for as long as you are comfortable with, and finally a deep inhale held for 10 seconds (Wim Hof method) [
R].
Cold exposure helps lower your TNF-a levels [
R].
Getting a massage not only helps you relax, but can lower TNF-a levels as well [
R].
Low-level laser therapy (LLLT) can lower TNF-a [
R].
If your vitamin D levels are low, increase them via diet (salmon, milk, and eggs are high in vitamin D) or sun exposure. Vitamin D can lower TNF-a [
R,
R].
Changing your diet can help lower TNF-a. You can try:
Eating more legumes, like beans, peanuts, lentils, soy, etc. (unless you are lectin sensitive) and low glycemic index foods (foods that don’t cause great spikes in your blood glucose) [
R]
Eating food that contains choline (eggs, liver, peanuts, etc.) and betaine (beets, spinach, bran, etc.) [
R]
Ketogenic diets (a high fat, low carb, medium protein diet) [
R]
Mediterranean diet (a diet where you eat more plant-based foods, use olive oil, and eat more lean protein) [
R]
Elemental diets (a low- or no- protein liquid diet that has nutrients in forms that are easily digestible) [
R]
Other foods and beverages that can decrease TNF-a levels include:
Tea [
R,
R]
Apples (including the peel) [
R]
Sardines [
R]
Honey [
R]
Chocolate (which contains xanthines, caffeine, and polyphenols) [
R,
R]
Trehalose (a type of sugar) [
R,
R]
Garlic [
R]
Berries, which contain cyanidin-3-O-β-glucoside (C3G) – some other fruits that contain this anthocyanin include blackcurrant pomace, European elderberry, red raspberries, plum, peach, lychee, and açaí [
R]
Bitter melon [
R]
Kamut (a type of wheat) [
R]
Coriander / cilantro [
R]
Tamarind [
R]
Dandelion [
R]
White mulberry [
R]
Purple sweet potato [
R]
Supplements that can help:
Licorice, which contains LicoA [
R] and glycyrrhizin [
R,
R]
Tart Cherry [
R]
Boswellia [
R,
R]
Hydroxytyrosol (found in olive leaf extract and olive oil) [
R]
Luteolin [
R]
Andrographolide (found in Andrographis paniculata) [
R]
Fisetin [
R]
Resveratrol [
R]
Fish oil [
R,
R]
Lactoferrin [
R]
Glycine [
R]
Chromium [
R]
Bromelain [
R,
R]
Berberine [
R]
Silymarin (milk thistle extract) [
R]
Chinese Skullcap / Baicalin [
R,
R]
Ginkgo [
R]
Hesperidin [
R]
Carnosine [
R]
Phytosterols [
R]
Astaxanthin [
R]
Astragalus [
R]
Indian Gooseberry (Amla) [
R]
CoQ10 [
R]
Echinacea [
R]
Mastic gum [
R]
Red clover [
R]
Glucosamine [
R]
Quercetin [
R]
Rutin [
R]
Myricetin [
R]
Ashwagandha [
R]
Forskolin [
R]
Agmatine [
R]
Lycium barbarum (goji berry) [
R]
Ganoderma lucidum (reishi) extract [
R]
Stinging nettle [
R]
Chlorella [
R]
Curcumin [
R]
Angelica gigas [
R]