Have you been found with high ESR values?
If yes, then here are some time-tested home remedies to reduce ESR levels and prevent inflammatory diseases associated with it.
High ESR treatment at home through some simple yet effective home remedies aims at reducing high ESR levels.
When ESR levels drop, the chances of inflammatory diseases associated with ESR also reduce simultaneously.
However, before we delve deep into the ways to reduce ESR, let’s look at what exactly ESR or electrocyte sedimentation rate is.
All You Need To Know About ESR
Electrocyte sedimentation rate, or ESR, is the speed at which the red blood cells, also called Erythrocytes, settle at the bottom of a blood-containing test tube. It is a blood test often used to measure chronic inflammation in the body.
In cases of inflammation, the high proportion of fibrinogen in the blood pushes red blood cells to form a stack together and descend faster due to increased density. As inflammation is the root cause of several diseases in the body, high values of ESR can be indicative of many medical conditions.
So, the next obvious question will be, what causes high ESR? High ESR is the result of inflammatory conditions, such as Arthritis, Arteritis, Heart diseases, infection, kidney disease, rheumatoid arthritis, autoimmune disorders, Polymyalgia rheumatica, Systemic vasculitis, heart failure, tissue injury, thyroid disease, lupus, and inflammatory bowel disease.
What Diseases Are Diagnosed With ESR?
ESR is not a tool to diagnose disease. It is one of the pathological parameters that help indicate the presence of underlying diseases like autoimmune disorders, rheumatoid arthritis, inflammatory bowel disease, chronic kidney disease, tuberculosis, subacute thyroiditis, etc.
Explore our related article on – Which diseases cause high ESR
What is the Normal ESR Range?
The normal range of ESR for men is 0-22 mm/hr, and for women is 0-29 mm/hr. It tends to increase with age and is usually higher in women, as compared to men. It is also higher in conditions of anemia. If your ESR values are high, you are advised to consult a doctor immediately as it may indicate diseases or health problems in your body.
|We have also covered a related article on – Why ESR is High in Females
What are Some Home Remedies to Reduce ESR Levels?
1. Foods to eat to reduce ESR levels
Eat foods rich in antioxidants and anti-inflammatory properties. Antioxidants will help reduce the free radical damage, and anti-inflammatory foods will reduce inflammation in your body, consequently bringing your ESR back to the normal range.
Some common examples of foods with high levels of antioxidants and anti-inflammatory properties are berries, broccoli, cauliflower, spinach, tomatoes, nuts, seeds, etc.
A sample anti-inflammatory and ESR-reducing diet plan by Dr. Krishna Priya, Senior Dietician
|Steamed rice and methi dal
|Green pea stuffed
parantha with curd
with brown rice
|Vegetable Upma or Dalia
|Tomato rice with
with multigrain roti
|Idli with tomato chutney
|Steamed rice with
|Bottle gourd sabzi
with whole wheat roti
|Cabbage stir-fry or bhindi
sabzi with brown rice
with egg curry
with Makki ka roti
|Chana dal dosa
|Rajma curry with
|Mooli parantha with
2. Increase your fluid intake
Increase your fluid intake: Maintain your intake of fluids, especially water. Water helps to flush out toxins and control inflammation in the body, thereby maintaining your ESR. Drink an adequate amount of water throughout the day.
3. Stay physically active
Exercise helps boost the immune system and reduce inflammation in the body, thereby helping you control your ESR.
4. Sleep adequately
Inadequate sleep can also trigger inflammation in the body. Therefore, getting adequate and sound sleep is necessary to reduce your ESR.
5. Avoid smoking & alcohol consumption
Research shows that unhealthy lifestyle habits can increase your ESR levels. Thus, avoiding such habits can help reduce ESR naturally. So, stay away from smoking and alcoholism.
5. Slim down
Obesity is one of the factors leading to high ESR levels. Maintaining a proper body weight can help lower your ESR levels.
7. Stress management
Increased stress levels may cause your organs to malfunction, leading to high ESR. So, managing stress is important. Practice relaxation techniques like meditation and yoga to get rid of stress.
What are Some Ayurvedic Herbs to Lower Your ESR?
There are many herbs mentioned in Ayurveda that help to reduce inflammation in your body. Regular consumption of these herbs may help you lower your ESR. These herbs belong to the category of ‘Rasayana’ in Ayurveda.
Did you know?
Rasayanas are Ayurvedic formulations or herbs with disease-alleviating, age-defying, and immunity-boosting attributes. The inclusion of Rasayana herbs in your daily routine can make you healthy and normalize your ESR levels.
The anti-inflammatory and powerful antioxidant properties of turmeric root or Haldi make it the best Ayurvedic herb to reduce ESR in the body. You can use turmeric as a spice while making your food or mix it in a cup of warm milk.
Ashwagandha is known to reduce chronic inflammation in the body. Therefore, it is extremely useful in conditions of high ESR. Ashwagandha is available in powder form and can be consumed as prescribed by the Ayurvedic doctor.
Also known as Piper longum, Pippali helps suppress the issues of both acute and chronic inflammation in the body. It is also rich in antioxidants and, therefore, helps counteract the damage caused by the harmful free radicals. You may easily use Pippali as a spice while cooking.
Shunti or dry ginger is known to have both anti-inflammatory and antioxidant properties. It is one of the best herbs to lower ESR in the body. The best way to use Shunti is by making herbal tea or using it as a spice in your food.
Ayurveda mentions Amla as one of the best anti-inflammatory herbs. It is also abundantly rich in antioxidants. You may drink fresh Amla juice in the morning or eat an Amala Murabba to reap the best benefits of Amla.
Garlic has both anti-inflammatory and antioxidant properties and, therefore, is one of the best herbs to include in your diet. You can eat fresh garlic cloves in the morning or use garlic as a spice while cooking.
What foods should you eat and avoid in high ESR?
Foods high in salt, sugar, and trans fats, processed food items, and packaged meats are the foods that need to be avoided in high ESR.
Here is a chart displaying the Foods to eat and foods to avoid for lowering ESR levels:
|Foods to eat
|Foods to avoid
|Sugary drinks, sodas
|Processed foods (pre-cooked meat, chips, etc.)
|Frozen desserts and Ice creams
|Foods rich in omega-3 fatty acids (oily fish like salmon, sardine, etc.)
|Baked foods like cupcakes, muffins, buns, and cakes
Elevated electrocyte sedimentation rate, or ESR, is a consequence and an indicator of the disease. However, once the disease is cured, the ESR returns to the normal range.
Therefore, most home remedies revolve around reducing inflammation in the body, as it is the leading cause of high ESR. In this article, we have aptly answered the question ‘how to reduce ESR in blood naturally’ through simple home remedies.
So, if you suspect that you have a high ESR level, don’t hesitate to incorporate the above-mentioned home remedies as an effective home-based high ESR treatment measure.
Frequently Asked Questions
1. Can green tea reduce ESR levels?
Green tea is rich in potent antioxidants and has shown good results in reducing inflammatory markers such as ESR levels in the blood. 
2. What should ideally be the normal ESR level?
For men above the age of 50, the normal ESR level should be less than 20 millimeters per hour. For men below the age of 50, the normal ESR level should be less than 15 millimeters per hour. For women above the age of 50, the normal ESR level should be less than 30 millimeters per hour. For women below the age of 50, the normal ESR level should be less than 20 millimeters per hour. 
3. Can ESR cause hypertension?
If hypertension is detected along with high ESR, it could be a sign of Takayasu’s arteritis. This condition is common among children. Delaying treatment may result in complications. 
- Erythrocyte Sedimentation Rate (ESR)
- Factors influencing erythrocyte sedimentation rate in adults
- Green Tea Intake and Its Effect on Laboratory Parameters and Disease Symptoms in Hospitalised Patients With Covid 19: A Structured Protocol for a Randomized Controlled Trial
- Erythrocyte Sedimentation Rate
- Hypertension and Elevated ESR as Diagnostic Features of Takayasu Arteritis in Children
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