Reducing Inflammation 101 | A Guide To Anti-Inflammatory Living



It doesn’t sound good. But let’s dig into what it actually is.

According to Health Line,

“Inflammation is your body's way of protecting itself from infection, illness, or injury.

As part of the inflammatory response, your body increases its production of white blood cells, immune cells, and substances called cytokines that help fight infection.

Classic signs of acute (short-term) inflammation include redness, pain, heat, and swelling.

On the other hand, chronic (long-term) inflammation often occurs inside your body without any noticeable symptoms. This type of inflammation can drive illnesses like diabetes, heart disease, fatty liver disease, and cancer.”

Basically, inflammation can show up like pain, acne, redness, swelling, digestion issues, joint pain, or chronic illness. Most illnesses can be traced to some sort of inflammation. A lot of this starts in the gut (are we surprised at this by now?). The good news to all of this is that there are lots of things to be done.

Let’s dive into the 4 main areas of health to start living an inflammation free life.

Eating Well:

Some of the top contributors to inflammation are food. What we do eat and what we avoid is one of the most significant ways to see a change in your inflammation.

Here are the ones to avoid: dairy, gluten, processed foods, meats, sugar, alcohol, and coffee

Foods to incorporate include: turmeric, cinnamon, apples, berries, peppers, bananas, dark leafy greens, nuts (raw or roasted with no extra oil), dark chocolate, broccoli, carrots, cauliflower, green tea, and other vegetables that your body reacts positively to

Find more anti-inflammatory recipes on this Pinterest board.


This plays a large role in our overall well being. In order for our organs and internal systems to function properly, we need to move our bodies. It doesn’t have to look the same for everyone, but you need to find something you enjoy and commit to it.

This will not only help with reducing external inflammation but internal as well. Your digestion will be better, maybe even shed a few extra pounds, and help to guard against long term health issues. Whatever it is, commit to at least 20 minutes of intentional movement a day.

Stress + Sleep

Girl. I don’t even need to go into this one but I will anyways because that’s my job. You have to chill.

High cortisol (stress hormone) levels cause massive inflammation in the body. Not to mention it messes up your sleep, gut microbiome, and keeps you from losing fat.

I highly recommend keeping a list in your phone of stress reducing activities and the time each activity takes so no matter if you have 2 minutes or 30, you can still destress in a way that feels good to you.

Oh, and sleep. Make sure you’re getting between 6-9 hours of sleep a night. If you’re starting to exercise, you may need a little more as your body adjusts. Sleep helps the body to reset, rejuvenate, and detox. Without proper rest, our body cannot process through inflammation. Add in some lavender oil to help you sleep like a baby. Also be sure to have a solid night time routine so your body knows when it’s time to wind down.

Ditch The Toxins:

I can go on about this forever but it’s time to get rid of toxic products including skin care, makeup, bath products, hair products, cleaners, and air fresheners. All of these can lead to severe negative long term effects like cancer or other illnesses.

The best way to do this is to switch to natural products and begin incorporating essential oils into your life. I only recommend doTERRA and if you’re interested in how to begin this process, comment below or send me an email at

If you focus on even one of these areas, you are going to see significant improvements now and in the long term. Inflammation doesn’t have to control you. You just have to take the power back.

What are you going to start implementing to reduce your inflammation? Share with us in the comments.