Combatting the Infamous...Inflammation!

“Every anti-inflammatory choice—food, movement, rest—is a deposit in your longevity account.”

We all want to feel good as we get older—more energy, less aches, and the confidence that comes with taking care of ourselves. But there’s one sneaky thing that can make aging feel harder than it needs to be: inflammation. A little inflammation is normal (it’s how your body heals a cut or fights off a cold), but when it sticks around too long, it can speed up the aging process. The result? Stiff joints, tired skin, low energy, and that “run down” feeling that seems to creep in faster than we’d like. The exciting part is, we actually have a lot of control over this. With the right foods, habits, and daily choices, it’s possible to calm inflammation causing chronic pain and age in a way that feels strong, graceful, and full of life! 

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FOODS to Include

Here’s a list of top anti-inflammatory foods that are consistently shown in research to help reduce inflammation in the body:
Fruits
Berries (blueberries, strawberries, blackberries, raspberries) – rich in anthocyanins
Cherries – especially tart cherries
Citrus (oranges, lemons, grapefruit) – high in vitamin C and antioxidants
Pomegranate – contains punicalagins and polyphenols

Vegetables
Leafy greens (spinach, kale, Swiss chard, arugula) – high in vitamin K and antioxidants
Cruciferous veggies (broccoli, cauliflower, Brussels sprouts, cabbage) – sulforaphane supports detox and reduces inflammation
Beets – contain betalains
Sweet potatoes – beta-carotene and fiber

Healthy Fats
Olive oil (extra virgin) – high in oleocanthal (natural anti-inflammatory compound)
Avocados – contain healthy fats and carotenoids
Fatty fish (salmon, mackerel, sardines, anchovies) – rich in omega-3s EPA/DHA
Nuts (almonds, walnuts) – healthy fats and polyphenols
Seeds (flaxseed, chia, hemp) – plant-based omega-3s

Herbs & Spices
Turmeric (curcumin is a powerful anti-inflammatory)
Ginger – helps reduce inflammation and oxidative stress
Garlic – contains sulfur compounds with anti-inflammatory effects
Cinnamon – reduces inflammatory markers
Rosemary & oregano – high in polyphenols

Other Foods/Drinks
    •    Green tea – rich in EGCG, a strong anti-inflammatory compound
    •    Dark chocolate (70%+ cacao) – contains flavanols
    •    Legumes (lentils, beans) – fiber and phytonutrients
    •    Mushrooms (shiitake, maitake, reishi) – bioactive compounds support immune balance

One easy way to find recipes that include many of these foods is to use the key words "Mediterranean diet" which includes lots of vegetables, olive oil, fish, nuts, and herbs & is considered one of the best anti-inflammatory eating styles.

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FOODS to Avoid
These foods below are probably no news to many of you! We can always work on this area because these top inflammatory foods are everywhere and are linked with promoting inflammation when eaten often or in large amounts.
Processed & Refined Foods
    •    Refined carbs – white bread, pastries, crackers, pasta made with white flour
    •    Sugary foods – candy, desserts, sweetened cereals, pastries
    •    Sugar-sweetened beverages – soda, energy drinks, sweetened teas/coffee

Unhealthy Fats
    •    Trans fats – fried foods, margarine, shortening, packaged snacks
    •    Processed vegetable oils (when consumed in excess) – soybean, corn, sunflower, cottonseed, canola (high in omega-6, especially when refined)
    •    Excess red and processed meats – bacon, sausage, hot dogs, deli meats

Highly Processed Items
    •    Fast food – burgers, fries, pizza, fried chicken
    •    Ultra-processed packaged foods – chips, frozen meals, instant noodles

Excessive Dairy (for some people)
    •    Processed cheeses, flavored yogurts, ice cream (especially with added sugar)

Other Triggers
    •    Excess alcohol – especially beer and sugary cocktails
    •    Artificial additives – preservatives, colorings, flavor enhancers (MSG in large amounts may trigger some people)
    •    Excess salt – especially in packaged foods

These foods can raise inflammatory markers (like CRP) and contribute to chronic issues when eaten regularly. Occasional indulgence is fine, but the pattern of eating matters most. You can probably see how easy it is to consume many of these foods on a daily basis and take great work and care to include those in the first list above! You can do it though! 

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LIFESTYLE HABITS to Avoid
    •    Chronic stress – constantly elevated cortisol can trigger inflammation.
    •    Poor sleep – less than 6–7 hours regularly disrupts recovery and raises inflammatory markers.
    •    Sedentary lifestyle – lack of movement slows circulation and increases inflammatory cytokines.
    •    Overtraining without recovery – too much high-intensity exercise without rest can also inflame the body.
    •    Smoking/vaping – introduces free radicals that directly trigger inflammation.
    •    Excessive alcohol – promotes gut imbalance and systemic inflammation.
    •    High sugar intake – frequent spikes in blood sugar trigger inflammatory responses.
    •    Frequent fast food/ultra-processed foods – high in trans fats, refined carbs, and additives.
    •    Too many omega-6 fats compared to omega-3s – imbalance (common with fried/packaged foods) promotes inflammation.
    •    Overeating – excess calories can increase fat storage, which releases inflammatory chemicals.
    •    Food sensitivities – ignoring triggers (like gluten, dairy, or nightshades for sensitive individuals) keeps the body inflamed.
    •    Dehydration – low water intake slows detox and increases stress on the body.
    •    Poor posture & long sitting – contributes to stiffness and joint inflammation.
    •    Toxin exposure – household chemicals, polluted air, pesticides, and plastics (BPA, phthalates) can trigger inflammatory responses.
    •    Negative self-talk & lack of relaxation – emotional stress translates into physical stress.  Yes, this counts too! 

LARGEST LONGEVITY PROTECTORS 
As you can see, the biggest protectors: balanced diet, daily movement, stress management, hydration, quality sleep, and minimizing toxins.

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For more information on inflammation and targeted supplements and support go here! 

With love & strength, Missy