How Can We Manage Inflammation

Last time, we unpacked what inflammation actually is—and why it’s not always the villain it's made out to be. A quick recap: inflammation is a necessary part of our body’s immune response. Acute inflammation helps us heal from infections and injuries. Chronic inflammation, however, is another story.

When inflammation sticks around long-term, it can contribute to a range of serious conditions, including heart disease, type 2 diabetes, Alzheimer’s, arthritis, autoimmune diseases, and gut health issues like IBS.

But here’s the good news: there are plenty of practical ways to reduce chronic inflammation—and we’re diving into them right now.

Anti-Inflammatory Diet: What to Eat (and Avoid)

One of the most effective ways to reduce inflammation is through your diet.

Let’s start with what to limit: Ultra-processed foods, refined carbohydrates, excess sodium, and certain types of dairy and seed oils (like safflower or soybean oil) can all drive up inflammation levels. Enjoy them occasionally, but if they’re a staple in your diet, they could be holding you back from feeling your best.

Now let’s talk about what to add. A plant-forward, high-fibre diet is your best friend here. Fruits and vegetables contain phytochemicals like lycopene, resveratrol, and carotenoids—compounds that fight inflammation and oxidative stress.

Fibre also supports your gut health, which is directly linked to inflammation levels in the body. A happy gut means less systemic inflammation, and better nutrient absorption overall.

Don’t forget your pre- and probiotic foods. Think: yogurt, kimchi, miso, and kombucha for probiotics, and bananas, oats, garlic, and sweet potatoes for prebiotics. These support a healthy gut microbiome, which plays a huge role in immune regulation.

And yes, omega-3s matter! Salmon, flaxseed, walnuts, avocados, and olive oil can help tip the balance away from pro-inflammatory omega-6s. If these aren’t regulars in your diet, an omega-3 supplement may help.

Lastly, herbs and spices like turmeric, ginger, cinnamon, and rosemary are incredibly anti-inflammatory. Teas like green or black tea also offer powerful benefits. (Psst—have you checked out our Spicy Saturday Instagram series?)

Stress Management: Calm Your System

Stress isn’t just a mental burden—it has a direct physical impact. Ongoing emotional stress keeps your body in a fight-or-flight state, triggering the release of inflammatory chemicals.

You may not be able to eliminate stress entirely, but you can absolutely reduce its effect on your body. How? By activating your parasympathetic nervous system—aka the “rest and digest” mode.

Some of our favourite tools for stress reduction include:

• Breathwork and meditation

• Gentle movement like walking or stretching

• Time in nature

• Journaling or crafting

• Listening to music or spending time with loved ones

• Try a massage, or sauna session

The key here is consistency. Making time for what calms you isn't a luxury—it's a vital piece of your health plan.

Your Environment Matters Too

Environmental toxins can sneak into your daily routine and quietly ramp up inflammation. Common culprits include:

• Air pollution

• Mold or dust in HVAC systems

• Off-gassing from furniture

• Contaminated water

• Harsh cleaning and personal care products

To reduce your exposure, consider using:

• An air purifier in your home or workspace

• A high-quality water filter

• Non-toxic, low-chemical cleaning and skin care products

A great resource is the Environmental Working Group’s (EWG) Skin Deep and Cleaning Product databases. You’ll find lower-toxicity options that are safer for your home and body.

Sleep: Your Inflammation Reset Button

Poor or inconsistent sleep patterns can disrupt the body’s ability to regulate inflammation.

Our bodies follow a circadian rhythm—an internal clock that regulates hormone release, energy levels, and yes, inflammatory responses.

Try to get 7–9 hours of quality sleep each night. Keep your bedroom cool, dark, and free from screens. If you struggle to fall asleep, try to get 15 minutes of morning sunlight each day to help reset your internal clock.

Bonus: Quality sleep improves energy, hormone balance, immune function, and even metabolism!

Movement & Lifestyle: Small Steps, Big Change

Exercise is a powerful tool in the fight against inflammation. While overtraining can contribute to stress and inflammation, regular low- to moderate-intensity movement has the opposite effect.

Daily walks, stretching, strength training, and light cardio improve circulation, reduce stress, and help your body detoxify through sweat. Even better? Movement helps regulate blood sugar and supports healthy weight maintenance, both of which are linked to lower inflammation levels.

Other lifestyle habits to reconsider:

• Quit smoking or vaping

• Limit alcohol intake

• Spend less time sitting and more time moving throughout your day

Inflammation Is Manageable—With the Right Plan

Inflammation doesn’t have to run the show. With the right tools—supportive nutrition, restorative sleep, stress relief, movement, and environmental awareness—you can reduce your body’s inflammatory load and feel significantly better.

Want to talk about how we can help you put together a personalized plan? Book a consult with us here or stop by our holistic health studio at 1122 Finch Ave W, Unit 21-22, in Toronto.

You don’t have to figure it all out alone. Let’s take your health back—together.