Inflammation is a natural response of the body's immune system to protect and heal itself. It occurs when the body detects harmful stimuli, such as pathogens or damaged cells. Inflammation can manifest as redness, swelling, heat, and pain in the affected area. While acute inflammation is a necessary part of the healing process, chronic inflammation can be harmful and is associated with various health conditions.

The inflammation that is concerning is chronic, systemic inflammation that affects the whole body and persists for months or years. This type of inflammation is often referred to as “silent” inflammation because there are no outward signs. Inflammation can affect the brain, cardiovascular system, muscles, bones, skin, thyroid, lungs, GI tract, kidneys, and liver. It is a major factor in many chronic degenerative diseases including obesity, type 2 diabetes, heart disease, Crohn’s disease, some forms of cancer, and arthritis.

Factors that contribute to inflammation include low activity levels, environmental toxins, viruses, aging, increased intestinal permeability, chronic stress, and the food you eat.

Ways to help reduce inflammation

• Drink filtered water or from clean natural sources (e.g., reverse osmosis, tested well water, spring water, Santevia, Berkey).
• Prioritise eating whole foods (cook with raw ingredients vs. packaged items).
• Eat organic where possible—prioritise organic meat, dairy, and eggs, then the “Dirty Dozen.”
• Practice deep breathing.
• Get moderate exercise daily (walking, stretching) and more intense exercise a few times weekly (running, weight lifting).
• Aim for quality sleep each night (Yoga Nidra can help deepen rest).
• Reduce stress in ways that work for you.
• Seek fresh air, time in nature, and barefoot contact with the ground.

There are lots of steps you can take—trying to do everything can be overwhelming. Start with small, enjoyable changes that build lasting habits.

Spices are an easy way to add anti-inflammatory nutrition. I created a blend of high-antioxidant spices in a warm Turmeric Latte Mix.

Turmeric

The bright yellow spice used in many Indian dishes is also used medicinally for wounds, infections, and colds. Turmeric contains curcumin, an antioxidant that helps fight inflammation and protect the body from free radicals.

Ginger

Ginger’s zesty flavour works in cooking and baking. It’s used medicinally for stomach upset, headaches, and infection. Ginger contains gingerol, a powerful antioxidant that helps reduce free radicals and inflammation.

Cinnamon

A popular baking spice that contains polyphenols—antioxidants that help protect against free radicals and inflammation.

Know that your body is always seeking homeostasis. Inflammation is the body trying to come back into balance. Start with one small change and build from there.

Want to talk about your unique health situation and next steps toward feeling better? Book a free consultation.

Sources

• https://www.healthline.com/health/osteoarthritis/turmeric-and-anti-inflammatory-herbs#garlic
• https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric#TOC_TITLE_HDR_4
• https://www.healthline.com/nutrition/11-proven-benefits-of-ginger
• https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#TOC_TITLE_HDR_5
• https://www.scripps.org/news_items/4232-six-keys-to-reducing-inflammation