How to Reduce Inflammation Naturally Through Daily Habits
Inflammation is the body’s natural defense mechanism - a vital response to injury, infection, or stress. But when it lingers in the background, it can quietly disrupt your health and energy levels. This is where the anti-inflammatory lifestyle comes in.
So, What Is an Anti-Inflammatory Lifestyle?
It’s not about restriction or rigid rules. Instead, it’s a balanced approach to nourishing your body, managing stress, and making intentional choices that help calm internal inflammation over time. Backed by science, this lifestyle focuses on habits that are as simple as they are powerful.
What It Can Look Like Day-to-Day:
Eating For Nourishment
Focus on a whole-food diet that includes:
• Leafy greens (like spinach and kale), known for their antioxidant power
• Berries and brightly-coloured vegetables, rich in polyphenols and phytonutrients
• Healthy fats from sources like extra virgin olive oil, avocado, flaxseeds, and walnuts
• Herbs and spices such as turmeric, ginger, garlic and cinnamon
• Minimising ultra-processed foods, refined sugar, and excess alcohol, which can all trigger inflammatory pathways
Managing Stress
Chronic stress can elevate cortisol levels and fuel inflammation. An anti-inflammatory lifestyle includes moments to slow down and reset:
• Breathwork, meditation, or journaling
• Daily walks in nature or simply taking breaks outdoors
• Creating boundaries to protect your time and energy
• Finding joy in hobbies, music, or connection with loved ones
Prioritising Restorative Sleep
Sleep is when the body recovers and heals. Even small improvements in sleep quality can make a huge difference:
• Keeping a consistent sleep routine
• Reducing screen time before bed
• Creating a calming nighttime environment and wind-down ritual
Moving with Purpose
You don’t need intense workouts to feel a difference. Exercise supports circulation and reduces inflammatory markers. Think:
• Gentle strength training, Pilates, or yoga
• Walking, especially after meals to aid digestion
• Stretching or mobility routines to reduce tension
Supporting Detox Pathways
Hydration, breathwork and nutrient-dense foods all help your body eliminate what it doesn’t need. Aim to:
• Drink enough water and replenish electrolytes
• Support liver health with cruciferous vegetables (like broccoli, cabbage, and rocket)
• Enjoy saunas and movement to support natural detoxification
Every step you take, whether it’s adding more greens to your plate or carving out time to slow down, is a meaningful investment in your wellbeing.
Scientific References
- The Association of Anti-Inflammatory Diet, Ingredients, and Exercise with Inflammaging. Nutrients (2021). https://pmc.ncbi.nlm.nih.gov/articles/PMC8621229/
- Inflammatory profile of older adults in response to exercise and supplementation. International Journal of Environmental Research and Public Health (2023). https://www.mdpi.com/2160232
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The effects of acute psychological stress on circulating and stimulated inflammatory markers: A systematic review and meta-analysis. Brain Behav Immun. (2017). https://pubmed.ncbi.nlm.nih.gov/28089638/
