Everyday habits that fuel inflammation and what to do about it
By Dr. Nathalie Beauchamp, DC
Inflammation is your body’s way of protecting and healing itself, but when it becomes chronic, it can silently drain your energy and set the stage for long-term health issues. The tricky part? Some of the most common sources of inflammation are hidden in your everyday habits and lifestyle, often rooted in habits that fuel inflammation.
The good news is that reducing inflammation doesn’t have to be complicated. With a few simple tweaks to your routine, you can take control of your health and feel better every day. Let’s break down some common culprits and practical ways to address them.
1. Your body composition
Carrying extra body fat? Did you know that fat cells, especially around your belly (visceral fat), actively produce chemicals called cytokines that fuel inflammation and disrupt your body’s metabolic balance? Over time, this chronic low-grade inflammation can increase your risk for issues like heart disease, diabetes, and joint pain.
What you can do:
- Start small: Take a 10 to 15 minute walk after meals to improve digestion and reduce blood sugar spikes.
- Stay hydrated: Drinking enough water helps your body flush out inflammatory waste.
- Swap sugary snacks for healthier options like fresh fruit, nuts, or Greek yogurt.
Feeling weaker or losing muscle? Muscle does more than give you strength—it helps fight inflammation. When you move, your muscles release anti-inflammatory compounds. Losing muscle reduces this defence, making regular movement and strength-building vital.
What you can do:
- Add simple strength exercises like push-ups, squats, or planks to your routine.
- Use light weights or resistance bands to build muscle gradually.
- Focus on protein: Include lean proteins like chicken, fish, or tofu in your meals to support muscle repair and growth.
2. Hormones out of balance
Tired, low libido, or PMS struggles? These symptoms could signal hormonal imbalances that quietly contribute to inflammation. Hormones like cortisol (stress hormone), estrogen, and insulin all play a role in regulating inflammation. When they’re out of balance, it can lead to fatigue, low libido, mood swings, and even weight gain. Chronic stress, poor diet, and lack of sleep are some of the biggest culprits.
What you can do:
- Eat healthy fats: Your body needs fats to produce hormones. Focus on anti-inflammatory options like avocado, olive oil, nuts, seeds, and fatty fish (like salmon).
- Manage stress: High cortisol levels caused by chronic stress can disrupt other hormones and worsen inflammation. Find stress-reducing activities you enjoy, like deep breathing, yoga, or even a daily walk outside.
- Get enough sleep: Poor sleep throws off your hormonal rhythms, making it harder for your body to regulate inflammation. Aim for seven to nine hours of quality sleep each night.
- Consider adaptogens: Natural herbs like ashwagandha or maca can help your body adapt to stress and support hormonal balance
3. Dietary traps
Missing out on healthy fats? Omega-3 fatty acids are your body’s anti-inflammatory superheroes, helping to reduce inflammation and protect against chronic conditions like heart disease and arthritis. Unfortunately, most diets are overloaded with omega-6 fats (found in processed foods) and lack enough omega-3s to keep the balance in check.
What you can do:
- Add omega-3-rich foods to your meals, such as flaxseeds, chia seeds, walnuts, or wild-caught salmon.
- If you struggle to get enough through food, consider a high-quality fish oil or algae-based omega-3 supplement.
Eating too many fried or processed foods? Fried and ultra-processed foods are high in trans fats, refined carbs, and additives that promote inflammation and disrupt your body’s natural balance. Over time, these foods can lead to weight gain, insulin resistance, and oxidative stress.
What you can do:
- Swap fried foods for roasted, grilled, or air-fried options to cut down on unhealthy fats.
- Experiment with anti-inflammatory cooking oils like olive oil, avocado oil, or coconut oil.
- Limit packaged snacks and opt for whole-food alternatives like raw veggies with hummus or homemade energy bites made with oats and nut butter.
4. Energy dips and sleep struggles
Wiped out after meals? Feeling exhausted or foggy after eating could signal blood sugar imbalances or even early signs of insulin resistance. When your body struggles to process glucose efficiently, it can lead to energy spikes followed by sharp crashes, leaving you drained and fueling inflammation.
What you can do:
- Balance your meals: Include a mix of protein, healthy fats, and fibre to keep your blood sugar steady.
- Swap refined carbs (like white bread) for whole-grain options.
- Watch portion sizes: Overeating, even healthy foods, can tax your body and contribute to post-meal sluggishness.
- Time your carbs smartly: Eating complex carbs (like quinoa or sweet potatoes) alongside protein and fat slows digestion and helps avoid sugar spikes.
Not sleeping well? Sleep is when your body repairs itself, clears out inflammation, and balances hormones. Poor sleep disrupts these processes, leaving you more prone to fatigue, mood swings, and worsening inflammation.
What you can do:
- Turn off screens at least 60 minutes before bed to avoid blue light interference.
- Try a relaxing activity like reading, stretching, or journaling.
- Consider a magnesium supplement: Magnesium glycinate can help relax your muscles and nervous system, promoting deeper, more restorative sleep.
- Stick to a schedule: Going to bed and waking up at the same time daily (even on weekends) keeps your internal clock in sync.
- Limit stimulants: Reduce caffeine or alcohol intake, especially in the afternoon or evening, as both can interfere with sleep quality.
5. Gut health issues
Bloated and uncomfortable? Digestive discomfort could signal dysbiosis, an imbalance in your gut bacteria. Since 70 per cent of your immune system resides in your gut, an unhealthy microbiome can contribute to widespread inflammation, impacting not just your digestion but your energy, mood, and overall health.
What you can do:
- Include fermented foods: Support your gut bacteria by adding natural probiotics to your diet, such as sauerkraut, yogurt (with live cultures), kimchi, miso, or kefir.
- Consider a high-quality probiotic supplement: Look for one with diverse strains like Lactobacillus and Bifidobacterium to help restore balance.
- Increase fibre intake: Feed your good bacteria with prebiotic-rich foods like garlic, onions, asparagus, and bananas.
Reactions to certain foods? If certain meals leave you feeling unwell, it could be a sign of a leaky gut. This occurs when the lining of your gut becomes permeable, allowing unwanted particles like undigested proteins or toxins into your bloodstream, which triggers inflammation.
What you can do:
- Focus on gut-healing foods
- Bone broth contains collagen and amino acids that help repair the gut lining.
- Ginger reduces inflammation and soothes the digestive tract.
- Turmeric, with its active compound curcumin, is a powerful anti-inflammatory.
- Cut out trigger foods: Common culprits include gluten, dairy, and processed foods. An elimination diet (with guidance from a practitioner) can help pinpoint what’s causing issues.
6. Sensitive to chemicals or pollutants?
Feeling overwhelmed by strong smells or chemicals? If fragrances, chemicals, or environmental toxins leave you feeling drained or unwell, it could mean your body’s detox system—primarily your liver—needs extra support. Overexposure to toxins can lead to oxidative stress and inflammation, making detoxification a critical process for maintaining health.
What you can do:
- Eat more cruciferous vegetables: Foods like broccoli, brussels sprouts, cauliflower, and kale are rich in compounds like sulforaphane that support your liver’s natural detox pathways.
- Stay hydrated: Water helps flush out toxins through your kidneys.
- Sweat regularly: Exercise, hot baths, or sauna sessions help your body eliminate toxins through your skin.
- Switch to natural products: Reduce your exposure to harmful chemicals by opting for non-toxic cleaning supplies, fragrance-free detergents, and natural personal care items.
- Include antioxidant-rich foods: Foods like berries, green tea, and citrus fruits help your body neutralize free radicals caused by toxins.
7. Aging doesn’t mean giving in
Feeling less resilient as you age? It’s true that aging can bring changes to your body, like slower recovery, reduced energy, and more aches and pains. However, chronic inflammation doesn’t have to be one of them. While inflammation naturally increases with age (a term called “inflammaging”), adopting healthy habits can keep it in check, helping you stay strong, vibrant, and resilient at any age.
What you can do:
- Stay active: Regular movement reduces inflammation, supports joint health, and improves circulation. Aim for a mix of:
- Aerobic exercise (e.g., walking, swimming, or cycling) to boost cardiovascular health.
- Strength training (e.g., light weights or resistance bands) to maintain muscle mass and prevent frailty.
- Stretching or yoga to improve flexibility and reduce stiffness.
- Eat nutrient-dense foods: As your body changes with age, you need foods that pack a nutritional punch. Focus on:
- Antioxidant-rich foods: Berries, leafy greens, and green tea combat oxidative stress and inflammation.
- Healthy fats: Avocado, olive oil, and fatty fish like salmon reduce inflammation and support brain health.
- Protein: Lean proteins like chicken, eggs, and legumes help maintain muscle mass.
- Prioritize recovery: Aging bodies benefit from more attention to rest and repair. Get 7–9 hours of quality sleep and consider incorporating mindfulness practices like meditation to reduce stress.
Practical steps to take today
Feeling overwhelmed? Don’t be! Tackling inflammation is all about making small, consistent changes. Here’s where to start:
- Eat better, but not perfectly: Focus on whole, colourful foods and crowd out processed food.
- Move more: Even a daily 15-minute walk can work wonders for your body.
- Prioritize sleep: Create a calming bedtime routine and aim for 7–9 hours of sleep.
- Manage stress: Stress is a big driver of inflammation, so find what calms you—whether it’s deep breathing, meditation, or spending time outdoors.
- Listen to your body: Pay attention to how food, movement, and sleep impact how you feel—and adjust accordingly.
Remember, even small changes can have a huge impact on your overall health. My goal is to help you uncover what’s holding you back so you can feel your best and live life to the fullest. You’ve got this—and I’m here to help!
Yours in health,
Dr. Nathalie
Dr. Nathalie Beauchamp, B.Sc., D.C., IFMCP is the author of the book—Hack Your Health Habits: Simple, Action-Driven, Natural Solutions For People On The Go and the creator of several online health education programs. Dr. Nathalie’s mission is to educate, lead and empower people to take control of their health. She recently launched a new book https://smartcuts.life/
For health strategies and biohacking tips sign up for her newsletter at www.drnathaliebeauchamp.com
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