Taming Inflammation
Inflammation has become buzz word recently. Typically, inflammation is associated with illness, infection, and injury. It’s what causes throats to hurt and lungs to wheeze. This is actue inflammation and exists to help our bodies heal. However, chronic low-grade inflammation can also impact our health. It can show up as fatigue, trouble focusing, joint pain, eczema flares, or even frequent colds. This kind of inflammation is harmful and when it continues to simmer can lead to chronic medical concerns and impact the quality of our lives. The good news? You can help lower inflammation through simple daily habits.
The three pillars to tackle chronic inflammation: Food, Exercise, and Sleep. We all know these well, yet they still are often ignored and undervalued.
Let’s start with food. Learn about the Mediterranean diet. Focus on whole, colorful fruits and vegetables—especially berries, leafy greens, and cruciferous veggies like broccoli. Swap out ultra-processed snacks for real, whole-food alternatives. Prioritize healthy fats like olive oil, avocado, nuts, and seeds. Start each meal or snack with a protein-dense option like grilled chicken, fish, beans, hummus, or nut butters. And don’t forget those Omega-3s (found in wild salmon, walnuts, flax, and fish oil) are powerful inflammation-fighters.
We often describe food as fuel. Not one does food play a role in providing energy for our bodies, but it has a huge impact on our gut health. A diverse, fiber-rich diet (think beans, oats, veggies, and fermented foods like yogurt or kefir) supports a balanced microbiome, which in turn helps regulate the immune system and inflammation.
Movement matters. Regular physical activity—even just unstructured play—can lower whole body inflammation and even lead to a reduction in some biomarkers of inflammation in our blood. Children need a minimum of 30 minutes of exercise every single day- best if it can be done outside to soak in a little nature and vitamin D. Make this a priority for your family and be sure to set a good example for your children on the importance of exercise.
Sleep is critical. Never underestimate the power of sleep. Not only does the body reset and repair during deep rest, it also improves our congnitive function, memory, and ablity to focus throughout the day. Sleep deprivation is one of the often overlooked and most easily remedied contributors to behavioral challenges and other mental health concerns.
Don’t underestimate the power of chronic inflammation on your families health. Making small, consistent changes to focus on diet, exercise, and sleep can have a lasting impact on the overall well-being of our your family.
