How to Fight Chronic Inflammation (I did, and you can too)
- Pilates Report Editors
- Jan 20
- 5 min read
Updated: Jan 23
For years, I struggled with chronic inflammation. It showed up in unexpected ways—through skin problems, low energy, and even my mood. I didn’t realize at first that inflammation was the culprit, but as I researched and made lifestyle changes, everything started to shift. When I’m consistent with these practices, my skin is healthy, my mind is more energized, and I feel balanced. Let me share my favorite ways to combat inflammation so you can feel your best too.
1. Regular Low-Impact Exercise to Fight Chronic Inflammation
Exercise has been a game-changer for me in managing inflammation. Low-impact workouts like Pilates and barre are gentle on the joints and help lower inflammatory markers in the body. The CDC recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week for adults. For women, combining this with strength training twice a week can yield even more benefits.
Exercise works by reducing chronic inflammation through improved circulation and reduced fat tissue, which can produce inflammatory molecules. For me, a 45-minute barre class leaves me feeling strong, grounded, and inflammation-free.
2. Reduce Stress
Chronic stress can keep inflammation high. Finding ways to manage stress has been essential for my well-being.
Meditation
Guided meditation and sound meditation are perfect for beginners who struggle with traditional mindfulness practices. Studies show that meditation reduces levels of C-reactive protein, a marker of inflammation, and lowers stress hormone levels by up to 50%. Apps like Headspace or Calm can get you started.
Creative Play
Tapping into your creative side is another powerful stress reliever. I love using an adult coloring book like the Kalysky Adult Coloring Book. It’s meditative, fun, and a great way to unwind.
Listening to Music
Music therapy reduces stress and can lower inflammation. Research shows that music can decrease cortisol levels by 20-30% and enhance overall mental well-being. Make a playlist of your favorite calming tunes or classical pieces, and let the healing begin. Finding time to relax and unwind is an important step to fighting chronic inflammation.
3. Eat an Anti-Inflammatory Diet
Food is medicine, and what you eat has a profound impact on inflammation. An anti-inflammatory diet includes:
Whole foods like fruits, vegetables, nuts, seeds, and whole grains.
Fatty fish rich in omega-3s like salmon and mackerel.
Healthy fats from olive oil and avocados.
To get started, I recommend these books:
The Complete Anti-Inflammatory Diet for Beginners: A No-Stress Meal Plan with Easy Recipes to Heal the Immune System.
The Science-Backed Anti-Inflammatory Diet for Beginners: A Hassle-Free Guide and Simple Meal Plan To Enhance Immunity.
Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less: A Cookbook.
4. Be Kind to Yourself
When my inflammation was at its worst, I dealt with painful cystic acne. Seeing my reflection made me feel so self-conscious that I avoided social events and hid behind makeup. Stress from my body image issues only fueled the inflammation, creating a vicious cycle.
Starting an anti-inflammatory lifestyle was the turning point, but I also took other steps to care for myself:
Red and NIR Laser Therapy: I used the MITO Light for 10 minutes daily, which significantly reduced inflammation and supported my skin’s healing.
Sensitive Skin Products: I switched to La Roche-Posay skincare, which was gentle and effective for calming my skin.
Professional Treatments: Once my acne was under control, I worked with a medical aesthetics provider to receive Morpheus8 treatments for scarring.
These practices allowed me to feel comfortable leaving my house without makeup, which improved my mental health and reduced stress-related inflammation.
5. Foster Social Connections
Did you know we’re in the midst of a loneliness epidemic? Studies show that chronic loneliness can lead to increased inflammation and higher cortisol levels, putting your health at risk.
Make time to see your friends at least twice a month. If you don’t have close connections nearby, try joining a class for a hobby you enjoy or attending local events. Whether it’s a book club or a cooking class, there are so many people out there also looking to connect. Building and maintaining relationships is vital for reducing inflammation and nurturing your overall health.
6. Get Enough Sleep
Women often need more sleep than men due to hormonal differences and brain recovery. The National Sleep Foundation suggests:
7-9 hours for adults (18-64 years).
8-10 hours for teens (14-17 years).
7-8 hours for older adults (65+ years).
Consistency is key! Going to bed and waking up at the same time every day helps regulate your circadian rhythm. Getting sunlight in the morning, even for 15 minutes, can further support your internal clock and reduce inflammation.
Best Device to Track your Sleep: Oura & Apple Watch
Best App Overall: Pillow
7. Use Anti-Inflammatory Spices
Turmeric and ginger are two of my go-to ingredients for fighting inflammation.
Turmeric: Contains curcumin, a potent anti-inflammatory compound. I use Simply Organic Ground Turmeric Root in roasted veggies.
Ginger: Helps reduce muscle pain and soreness. I add Simply Organic Ground Ginger Root to my oatmeal.
Organic spices are best to maximize their anti-inflammatory properties. Always include a little black pepper to increase the absorption of the anti-inflammatory properties.
8. Sip on Healing Teas
Certain teas have natural anti-inflammatory properties:
Green Tea: Rich in antioxidants like EGCG. Try Naoki Cermonial Grade Matcha. You can also read about the health benefits of matcha and the best Matchas currently on Amazon.
Ginger Tea: Soothes digestion and inflammation. Try Traditional Medicinals Organic Ginger Tea.
Turmeric Tea: Combines turmeric and black pepper for maximum absorption. Try Traditional Medicinals Organic Turmeric and Ginger.
9. Add Anti-Inflammatory Supplements
Supplements have helped me fill nutritional gaps in my diet:
Nordic Naturals Omega-3: High-quality fish oil that reduces inflammation and supports brain and heart health. Find it here.
Curcumin Gummies: Curcumin is a powerful anti-inflammatory, and the gummy form is easier on sensitive stomachs. Try Nature’s Nutrition Curcumin Gummies.
Probiotics (Bio-K): Clinically proven to support gut health, a key player in reducing inflammation. Find it here.
10. Avoid Stressors
Some things naturally worsen inflammation, and cutting them out has made a huge difference for me:
Stressful Situations and People: Set boundaries to protect your energy.
Alcohol and Smoking: Both are highly inflammatory.
Highly Processed Foods: Full of sugars, unhealthy fats, and preservatives.
Final Thoughts
Reducing inflammation is about creating a lifestyle that nurtures your body. Whether you’re sipping on ginger tea, meditating, or connecting with loved ones, these practices can make a world of difference. Stay consistent, and you’ll feel stronger, healthier, and more balanced—just like I did.
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