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Inflammation is a normal part of the body’s healing process — but when it becomes chronic, it may quietly impact overall health and wellbeing. In our newest blog, Registered Dietitian Rita de Freitas shares five simple lifestyle strategies that may help support a healthy inflammatory response, from nutrition and movement to stress management and food sensitivities. Small changes can make a big difference. Read more in our latest blog.
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Contributed by our Registered Dietitian, Rita de Freitas
Inflammation often gets a bad reputation, but it actually plays an important role in protecting the body.
When you get a cut, bruise, or infection, inflammation is part of your body’s natural healing response. This short-term, or acute, inflammation helps repair tissue and defend against harm.
The concern comes when inflammation becomes chronic.
Unlike temporary inflammation, chronic inflammation can quietly persist over time, often driven by factors such as ongoing stress, poor diet, food sensitivities, environmental exposures, or underlying health concerns. When the immune system stays activated for prolonged periods, it may contribute to a wide range of chronic health conditions.
Research has linked chronic inflammation to conditions such as:
And inflammation does not always look obvious.
While some people experience joint pain or swelling, others may notice symptoms such as:
The good news? Daily habits can play a powerful role in supporting the body’s inflammatory response.
Here are five lifestyle strategies to consider:
One of the most impactful ways to support overall health is through nutrition.
A diet centered around whole foods — including colorful vegetables, fruits, whole grains, healthy fats, and quality protein — provides nutrients that help support a balanced inflammatory response.
Processed foods, excess added sugars, and heavily refined ingredients may contribute to inflammation in some individuals.
Rather than overcomplicating nutrition, consider returning to the basics:
Small, consistent changes often make the biggest difference.
Healthy fats matter — especially when it comes to inflammation.
Many Americans consume plenty of omega-6 fats but may fall short on omega-3 intake.
Omega-3 fats are commonly found in:
Omega-6 fats are found in foods such as:
Both are important, but balance is key.
When omega-6 intake significantly outweighs omega-3 intake, it may contribute to a more inflammatory environment in the body. Including more omega-3-rich foods — and discussing supplementation with a healthcare professional when appropriate — may help support overall wellness.
Stress affects more than mood.
When the body perceives stress, it releases hormones like cortisol and adrenaline to help us respond. While this response is helpful during short-term challenges, chronic stress can keep the body in a prolonged state of high alert.
Over time, unmanaged stress may influence sleep, digestion, energy, and inflammation.
While we cannot eliminate stress entirely, creating space for recovery matters.
Simple strategies may include:
Even a few intentional minutes each day can make a difference.
Movement supports health in many ways — including helping regulate inflammation.
Regular physical activity promotes circulation, supports metabolic health, and encourages the release of natural anti-inflammatory compounds.
The best exercise is often the one you enjoy and can do consistently.
Whether it is:
Movement matters.
The goal is consistency — not perfection. Be mindful of overtraining or injury and listen to your body along the way.
For some individuals, certain foods or food-related triggers may contribute to symptoms and inflammation.
Food sensitivities can present differently from classic food allergies and may sometimes contribute to symptoms such as:
Identifying possible triggers is not always straightforward, but working with a healthcare professional or dietitian may help uncover patterns and guide an appropriate plan.
Inflammation affects everyone differently, and sometimes it may be present even when we feel generally healthy.
The encouraging news is that many lifestyle choices — including nutrition, movement, stress management, and personalized care — can help support the body’s natural balance and long-term wellbeing.
If you are unsure what may be contributing to symptoms or want guidance on reducing inflammation through nutrition and lifestyle, Connected Health is here to help.
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