#2
Regular Aerobic Exercise 150 Minutes Per Week
Exercise is an anti-inflammatory intervention with more RCT evidence than any supplement. A 2022 meta-analysis in British Journal of Sports Medicine covering 78 trials found aerobic exercise reduces CRP by 35 percent, IL-6 by 27 percent, and TNF-alpha by 25 percent compared to sedentary controls. The mechanism involves increasing anti-inflammatory cytokines, reducing visceral fat, and activating the cholinergic anti-inflammatory pathway. Walking, cycling, swimming, and running show equivalent effects.
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