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5 Simple Steps to Reduce Inflammation

Do you ever notice how somedays you wake up with boundless energy and others you can't lift your head off the pillow? Figuring out the messages our body is sending us can sometimes feel like a giant puzzle. All of this starts with our lifestyle choices. How much sleep we get, what we eat and drink, our stressors, and how much we move our body. Our daily habits create our reality. If you've been ignoring those nagging signs and symptoms, it's time to listen up. Our body keeps the score. If you're one of those girls who is like, "Oh, I just have to get through this and suffer," mentality, I'm here to tell you, you don't.

Our daily habits can either nourish us or trick our bodies into thinking they’re under attack. This sends our immune systems into total chaos—the root of chronic inflammation.

What's the difference between acute inflammation and chronic inflammation?

Acute inflammation is your body’s natural and helpful immune response to tissue damage. For example, when you have an injury, the physiological response is swelling, redness, maybe hot to the touch, and inflamed! These are all signs that your immune system is busy at work sending white blood cells to the site of your injury to repair the tissue.

Chronic inflammation is your body’s damaging immune response to a barrage of environmental, physical and mental toxins. What you eat and drink, the thoughts you think, environmental toxins, smoking, alcohol and living a sedentary lifestyle can all trigger a fiery cascade of inflammation throughout your body.

When this happens, your defense system gets so overwhelmed and confused that doesn’t know the difference between the invader and you. As a result, your immune system turns on itself, destroying healthy cells, tissue, and whatever else is in its way.

Over time, chronic inflammation wears out your immune system, which may lead to autoimmune diseases and other health issues. This includes cancer, heart disease, stoke, allergies, arthritis, osteoporosis, Alzheimers, asthma, gut problems, and premature aging. Just to name a few. When you are perimenopausal and hormones are all over the place, chronic inflammation makes things worse.

Fortunately, there is hope. At Follaine Health, we get to the root of the problem. We start with a holistic approach with you being in charge of your health journey. Here are 5 easy steps to help you reduce inflammation. Implementing these simple steps into your daily routine will help you live a healthier lifestyle.

  1. Nourish with Anti-Inflammatory Foods: Fill your plate with colorful fruits and vegetables like berries, leafy greens, broccoli, and tomatoes. Incorporate healthy fats such as avocados, olive oil, and fatty fish like salmon. These foods are rich in antioxidants and omega-3 fatty acids, which can help combat inflammation. Try our delicious simple green smoothie to easily get your greens in!

  2. Stay Active and Exercise: Engaging in regular physical activity is an excellent way to reduce inflammation. Whether it's brisk walking, jogging, cycling, or dancing, find activities you enjoy and make them a part of your routine. Exercise helps improve blood circulation, strengthens the immune system, and releases endorphins, which can have an anti-inflammatory effect.

  3. Manage Stress: Chronic stress can contribute to inflammation, so it's crucial to find healthy ways to manage it. Incorporate stress-reducing activities into your daily life, such as meditation, deep breathing exercises, yoga, or engaging in hobbies you love. Make self-care a priority and carve out time for relaxation and rejuvenation.

  4. Prioritize Sleep: Quality sleep is essential for overall well-being and plays a vital role in reducing inflammation. Aim for 7-9 hours of uninterrupted sleep each night. Create a calming bedtime routine, optimize your sleep environment, and avoid electronic devices before bed to promote a restful night's sleep.

  5. Maintain a Healthy Weight: Excess weight can contribute to inflammation in the body. Focus on maintaining a healthy weight through a balanced diet and regular exercise. Incorporate portion control, avoid processed and sugary foods, and prioritize whole grains, lean proteins, and fiber-rich foods.

Remember, every small step you take towards reducing inflammation can have a positive impact on your overall health and well-being. Stay committed, embrace these lifestyle changes, and celebrate the progress you make along the way.

You've got this!

Want information on our Foundational Program and how we can help you? Book a 20 minute free discovery call with us. We can't wait to speak with you!


Amy & Brenda



Follaine Health (Gaelic for Wellness) was born out of a desire to help real women with real health issues. 


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