08/12/2025
🔥 Let’s Talk Inflammation - And How to Keep It in Check 🔥
Did you know it’s still unclear exactly how much inflammation is “too much”? 🤔
Some of our risk factors (like genetics and past infections) are out of our control. But the good news? Your everyday habits can have a powerful cumulative effect on lowering chronic inflammation.
Here are some expert-backed ways to help protect your long-term health:
🌱 1. Eat more plants, and mix it up!
Colourful fruits + veggies = tons of antioxidants that help fight cell damage and inflammation. The more variety you eat, the better. Don’t forget fibre from whole grains, nuts, and legumes. Your gut (and inflammation levels) will thank you.
🚫 2. Cut back on ultra-processed foods.
Packaged snacks, sodas, frozen meals etc can spike inflammation and mess with your gut microbiome. It’s not just what they add, it’s what they replace in your diet.
🌶️ 3. Spice it up.
Turmeric, cinnamon, cumin, ginger, cloves… even a sprinkle can boost a meal’s anti-inflammatory power thanks to antioxidants.
🍷 4. Watch the alcohol.
Alcohol can irritate your gut, disrupt your microbiome and raise inflammation. The occasional drink is usually fine, but none is technically “healthy.”
🧘 5. Manage stress where you can.
Chronic stress keeps inflammation elevated. Mindfulness, therapy, grounding techniques and movement can help shorten and soften your stress response.
🏃 6. Move your body regularly.
Consistent moderate activity has strong anti-inflammatory effects. Aerobic exercise + strength training = a great combo. And don’t skip rest days. Your body needs time to adapt!
😴 7. Prioritise sleep.
A solid 7–9 hours helps your body repair, lowers blood pressure and keeps inflammation in check. Evening wind-down routines and less screen time before bed really do help.
Small daily habits can make a huge difference over time. 💪❤️
Which of these are you already doing, and which are you working on?
