The Anti Inflammatory Playbook | Using Your Habits to Prevent and Decrease Inflammation

By JENNY SMITH MATTFELDT Published March 31, 2025

We don’t want to give inflammation as a whole a bad name because it plays a crucial role in the body's defense system. When you roll your ankle and it swells, that’s your body protecting and healing itself. But when inflammation becomes chronic and spreads throughout the body, it can lead to a cascade of issues, including brain fog, poor mental health, depression, anxiety, acne, eczema, rosacea, accelerated skin aging, gut microbiome imbalances, belly fat, a sluggish metabolism, worsened PMS, PCOS and endometriosis symptoms, increased risk of heart disease and stroke, high blood pressure, and chronic pain and stiffness. When it comes to reducing and preventing inflammation, the approach is like most effective things in life—simple—but not always easy.

Kitchen Swaps Anyone Can Make

olive oil in glass bottles and green olives and bread

The key to building lasting habits and making effective changes is to choose swaps that are both enjoyable and easy to maintain. By making a few simple upgrades to your kitchen staples, you can help reduce inflammation without feeling deprived:

Replace canola, sunflower, and corn oils with high-quality olive oil or avocado oil.
Swap white breads for more nutrient-rich whole grains.
Trade sodas for sparkling water, Olipop, or Poppi.
Choose fresh, high-quality meats over processed options.

Small changes like these add up, making it easier to stick to a healthier lifestyle long term.

What to Incorporate into your Diet

Before cutting foods from your routine, focus on adding nutrient-dense, anti-inflammatory foods first. This approach is not only more fun, but it also helps you feel better quickly—making it easier to maintain long term.

Leafy Greens & Colorful Veggies Spinach, kale, arugula, bell peppers, beets, and cruciferous veggies (like broccoli, Brussels sprouts, and cauliflower) are rich in polyphenols and antioxidants that combat oxidative stress.

Berries & Low-Glycemic Fruits Blueberries, raspberries, blackberries, and cherries contain powerful anti-inflammatory compounds.

Omega-3 Fatty Acids Found in wild-caught salmon, sardines, walnuts, flaxseeds, and chia seeds, omega-3s help regulate inflammation and support heart health, they're also incredible for mental health.

Eggs A great source of high-quality protein, eggs also contain lutein and zeaxanthin—nutrients with anti-inflammatory benefits.

Legumes Beans, lentils, and chickpeas provide protein and fiber, both of which support gut health and fight inflammation.

Fermented Foods Kimchi, sauerkraut, kefir, and miso nourish the gut microbiome, helping to reduce inflammation at its root. I am a living example of how healing your gut health can completely overhaul your health as it was a big piece of the puzzle when it came to healing my cystic acne.

Fiber Often overlooked, fiber is just as important as protein for overall health. Foods like flaxseeds, chia seeds, and resistant starches (such as cooled potatoes and green bananas) support digestion and immune function.

Green Tea Packed with antioxidants, green tea has strong anti-inflammatory effects. Add in an afternoon green tea or a turmeric latte for an extra boost.

turmeric lattes — *Click for golden milk latte recipe // 40 Aprons*

Turmeric Curcumin, the active compound in turmeric, is a potent anti-inflammatory. Pair it with freshly cracked black pepper to activate it and enhance absorption.

Ginger Research suggests that ginger can help regulate blood sugar and significantly reduce inflammation, making it a great addition to teas, smoothies, or meals.

Spirulina This blue-green algae is a powerful antioxidant that supports healthy aging and strengthens the immune system.

Garlic Rich in allicin, garlic is a natural anti-inflammatory and immune booster, helping to protect against disease.

What to Limit

Everything in moderation there’s never a need to cut anything out completely. That’s the beauty of an 80/20 lifestyle. Eighty percent of the time, we focus on nourishing foods that make us feel our best. The other 20 percent, we enjoy what we love—guilt-free and without restrictions.

Refined Sugar & Ultra-Processed Carbs Added sugars, white bread, pastries, and sodas can spike insulin levels and contribute to systemic inflammation.

Vegetable & Seed Oils Canola, soybean, sunflower, and corn oils, which are high in omega-6 fatty acids that can disrupt the body's inflammatory balance. There are easy, healthier options like extra virgin olive oil and avocado oil.

Food Intolerances Dairy and gluten are common triggers, potentially causing gut permeability and immune reactions. If you suspect sensitivities, try eliminating them for 4–6 weeks while monitoring changes in bloating, skin, and energy levels, you can also do a blood test that can identify which foods might be irritating you. It's not always the common culprits I found out years ago I'm intolerant to potatoes if you can believe it.

Supplementation

heart shaped dish filled with supplements

If you want to take it a step further, you can supplement, but it's always a good idea to check with your doctor before committing to anything. The trifecta for inflammation is turmeric/curcumin, magnesium glycinate (I think I might be the official spokesperson at this point), and omega-3 fish oils.

Low Intensity Movements

One way to reduce inflammation is by lowering stress in the body. Low-intensity workouts like yoga, walking, cycling, swimming, and weightlifting (with rest between sets) can make a big difference. According to Elite Sports Medicine and Orthopedics, the key is balancing 'rest and movement to prevent stiffness.' Our bodies thrive on movement—not only does it help manage stress, but it also keeps lymph fluid flowing so it doesn’t become stagnant.

Sweat it Out

Spending time in a sauna can help lower inflammation in your body by increasing circulation and triggering your body's natural healing response. When you're in the heat, your blood vessels expand, which helps deliver oxygen and nutrients to tired muscles and joints while flushing out toxins. Saunas also cause a mild stress response, like a mini workout for your cells, which strengthens your immune system and reduces chronic inflammation over time. It’s like giving your body a reset button—helping you feel looser, less stiff, and overall healthier.