Can Fasting Reduce Inflammation? Natural Ways to Support Your Body

Written By Márcio João Gonçalves Marreiros

Introduction

Inflammation is a natural response in the body — it helps us heal from injury or fight infections. But when inflammation becomes chronic, it can lead to fatigue, pain, digestive issues, or even more serious conditions.

More and more people are turning to natural approaches to manage inflammation, and fasting is one of the most talked-about. But what does the science say? Can fasting really help reduce inflammation?

What Is Chronic Inflammation?

Acute inflammation (like swelling after a cut) is normal and healthy.
Chronic inflammation, however, is when the body stays in a low-level inflammatory state over time — often without a clear cause.

This type of inflammation has been linked to:

  • Joint pain

  • Skin conditions

  • Digestive problems

  • Low energy

  • Autoimmune issues

What Is Fasting, Exactly?

Fasting doesn’t mean starving. It’s simply giving your body a break from eating for a certain period of time.

Some common types:

  • Intermittent Fasting (16:8) – 16 hours fasting, 8 hours eating window

  • 24-hour fast – once or twice a week

  • Extended fasting – 2+ days (not recommended without supervision)

Fasting is not for everyone — but when done properly, it can help reset and regulate several processes in the body.

How Fasting May Reduce Inflammation

Some studies suggest that fasting may help:

  • Lower pro-inflammatory markers like IL-6, CRP, and TNF-α

  • Support autophagy, a natural detox process at the cellular level

  • Improve insulin sensitivity and reduce blood sugar spikes

  • Give the digestive system time to rest, lowering gut-related inflammation

These benefits don’t happen overnight — but regular fasting may help the body return to a more balanced, less reactive state.

My Experience / Professional Insight

Fasting entered my life when I was living abroad, working long hours and training regularly. Training in the evening didn’t feel effective, so I shifted to morning sessions. But eating before early workouts made my mornings hectic.

I started fasting as a practical solution — skipping breakfast saved time and helped me focus my energy on training right after waking up.

At first, it was challenging: my body was used to eating early. But over time, I began noticing changes — reduced bloating, visible fat loss, and higher energy and concentration levels.

Today, fasting (16:8) is part of my routine. I hydrate well, and when needed, I supplement with electrolytes to support performance and focus. What began as a routine hack turned into a long-term strategy for well-being.

Is Fasting Right for You?

Fasting can be powerful, but it’s not for everyone. Avoid fasting if you:

  • Are pregnant or breastfeeding

  • Have a history of eating disorders

  • Take medications that require food intake

Always consult a health professional before starting. Start gently — even just waiting 12–14 hours between dinner and breakfast can already have an impact.

Conclusion

Inflammation can be addressed from many angles — and fasting is just one piece of the puzzle.

If you're dealing with chronic pain, fatigue, or mobility issues, I offer evidence-based sessions that support your body’s recovery and reduce inflammation naturally.

Through physiotherapy, strength & conditioning, and massage therapy, we’ll build a personalized plan to help you feel and move better.

👉 Ready to take the next step toward a healthier, stronger body? [Book your session here].

Márcio João Gonçalves Marreiros