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If you’re coming out of the holiday season feeling more cranky, bloated, or just “off,” you’re in good company. In my work as nutrition consultantI see this pattern with clients. each year: December arrives (life becomes fuller, routines relax, there is more sugar, etc.) and the body does everything it can to keep up, until it can’t take it anymore. The result? Chronic low-grade inflammation. And it’s often what makes us feel out of control in January. That’s exactly why we’re sharing gentle, sustainable ways to help calm inflammation. This is to make you feel more like yourself in no time.
Featured image from our interview with Radhi Devlukia-Shetty by Michelle Nash.
Not all inflammation is bad
talk about a unfair reputation. Yes, too much (chronic) inflammation is not good. But “inflammation” has become one of those words that seems almost evil in the wellness world. To set the record straight, inflammation is your body’s problem. built-in repair system. It’s what appears when you catch a cold or cut your finger. We need this answer to function well! The problem arises when the inflammation lasts longer than it should. It becomes mild and chronic (i.e. leaky gut) rather than temporary and protective.
Nutritious anti-inflammatory foods
One of the things I’ve learned, both personally and professionally, is that reducing inflammation doesn’t work well from a place of restriction. Instead, it is much more effective (and sustainable) to think in terms of nutrition. Addinstead of subtracting! In my own kitchen and with my clients, I focus on filling plates with foods that naturally support the body:
- Lots of green leafy vegetables (cooked)
- Colorful seasonal vegetables (right now it’s beets, carrots, and squash)
- berries
- fatty fish
- olives
- Avocado
- Nuts and seeds
- Anything fermented (like yogurt or kimchi)
- Warm spices (such as turmeric, ginger, garlic, and cinnamon)
The goal is to consistently choose foods that help your body feel calmer. Emphasis on consistently.
8 recipes to support an anti-inflammatory life
Some of my favorite recipes for anti-inflammatory living are equal parts colorful and comforting. These meals make learning how to reduce inflammation incredibly nutritious! Plus, they’re fast enough for the hustle and bustle of everyday life:
- Bright Kale and Citrus Salad
- Baked salmon with roasted vegetables
- Pumpkin Overnight Oats
- Coconut curry soup
- Fig and tahini smoothie
- Green goddess pasta
- Protein-rich berry yogurt parfait
- Turmeric Chicken Immunity Soup
Stress and inflammation go hand in hand
You can eat all the “right” foods, but if your nervous system is constantly in fight or flight, your body will still maintain inflammation. That’s why figuring out how to reduce inflammation often starts with slowing down. To me, that looks like some daily rituals: pausing to breathe slowly three times before eating and humming in the shower. Simple, feasible and repeatable. With clients, I usually recommend the same thing. Those little safety signals are what really help the body get out of an inflammatory and stressful state.
Gentle movement to stimulate circulation
Movement has been one of my most reliable tools for reducing inflammation naturally. Gentle, constant movement improves circulation, supports the lymphatic system and helps the body cleanse itself. metabolic waste. I firmly believe that exercising doesn’t have to be intense to be effective. Daily walks, slow yoga, bodyweight exercises, or even a few minutes of dancing in the kitchen count. When I’m feeling especially inflamed or exhausted, I lean toward gentler movements instead of pushing myself harder.
Don’t underestimate sleep and hydration
In my work, sleep and hydration are two of the most underrated (and most powerful) pieces of reducing inflammation. When we lack sleep, stress hormones increase and inflammation occurs. I’ve seen huge changes in my clients’ energy, digestion, and even skin simply by prioritizing 7-9 hours of quality sleep. Hydration is equally essential: Water helps the body eliminate daily toxins from air pollution, heavy metals, and environmental exposure. I always have a bottle of water nearby (with electrolytes for extra minerals!).
Easy daily habits
Reducing inflammation doesn’t require a complete lifestyle overhaul. Small habits add up! In my own life, that means choosing cleaner personal care products, filtering the water I drink, and being mindful of household cleaning products. With clients, I focus on practical changes: more whole foods, regular movement, better sleep (I love this Sleeping support AG1) and manageable stress rituals. These aren’t flashy habits, but they’re ones that consistently make people feel better in their bodies.
This post was last updated on January 24, 2026 to include new insights.
