Calm the Fire: Everyday Anti-Inflammatory Foods & Lifestyle Habits

Inflammation often gets a bad rap, but it’s not always the enemy. Acute inflammation is a natural and necessary response to injury or infection – it helps us heal. But chronic, low-grade inflammation is another story. This silent internal fire can smoulder for years, contributing to a wide range of health issues: from joint pain and hormone imbalance to depression, digestive disorders, frequent headaches, poor sleep and even chronic stress.

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The good news? We all have the power to cool things down. A few daily food and lifestyle choices can reduce inflammation throughout the body – and the results often go far beyond physical health. Think clearer thinking, improved mood, fewer energy crashes and better gut function.

What is Inflammation, Really?

At its core, inflammation is the body’s defence system in action – part of the immune response. But when that system becomes overactive or doesn’t switch off properly, it can start causing more harm than good.

Chronic inflammation is now known to play a role in:

• Depression and anxiety (via inflammatory signals affecting neurotransmitters)

• Gut issues like IBS or bloating (due to immune activation in the gut lining)

• Hormonal imbalances, including PMS, PCOS and thyroid dysfunction

• Persistent fatigue and brain fog

• Recurring injuries, joint pain or slow healing

• Headaches and migraines

• Autoimmune flare-ups

• Poor sleep quality and disrupted circadian rhythms

Basically, we're looking at an overloaded system – often fuelled by ultra-processed foods, stress, lack of sleep, sedentary lifestyles, environmental toxins and poor gut health.

The Anti-Inflammatory Plate

Let’s start with food. What we eat literally forms the building blocks of our cells, immune messengers, hormones and brain chemistry. It’s no surprise, then, that a poor diet can fuel inflammation – or soothe it.

Here are some affordable, everyday options to help your body switch off the alarm system:

Eat the Rainbow

Brightly coloured fruits and vegetables are rich in antioxidants – compounds that mop up inflammation-causing free radicals. Aim for 5–7 serves of vegetables and 1–2 serves of fruit daily. Favourites include:

• Berries (especially blueberries and raspberries)

• Leafy greens (like kale, spinach and rocket)

• Sweet potato, carrots and beetroot

• Cruciferous veg (broccoli, cauliflower, cabbage)

• Tomatoes, red capsicum and red onion

Include Healthy Fats

Omega-3 fatty acids are natural anti-inflammatories. Great sources include:

• Oily fish (like salmon, sardines and mackerel)

• Chia seeds and flaxseeds

• Walnuts and almonds

• Extra virgin olive oil

These fats not only reduce inflammatory markers but also support hormone health and brain function.

Choose Whole, Fibre-Rich Foods

Fibre feeds your gut microbiome – and a balanced microbiome can calm inflammation. Choose:

• Rolled oats, brown rice, quinoa and barley

• Lentils, chickpeas and other legumes

• Fresh fruit and veg with skin on

• Unsweetened yoghurt with live cultures

A healthy gut is a happy gut – and that impacts everything from mood to immunity.

Use Anti-Inflammatory Herbs & Spices

Don’t underestimate your spice rack! Turmeric (with black pepper), ginger, garlic, cinnamon and rosemary all have natural anti-inflammatory properties. Grated ginger in hot water each morning works wonders for aches and pains from over-exercising.

What to Cut Back On

Certain foods can stoke the fire of inflammation, particularly when eaten often or in excess:

• Ultra-processed foods with additives, emulsifiers and preservatives

• Trans fats and refined seed oils (often in fast food or snacks)

• Excess added sugars (especially sugary drinks and lollies)

• Too much alcohol or caffeine

• Processed meats like bacon, sausages and salami

You don’t need to be perfect – just be mindful. Even reducing your intake of these a few days a week can make a difference.

Beyond the Plate: Lifestyle Habits That Heal

Food is powerful, but it’s not the whole picture. Inflammation is also influenced by how we move, rest, and even think.

Move Your Body Daily

Gentle, regular exercise helps regulate immune responses and encourages the release of anti-inflammatory compounds. Think:

• Brisk walking in nature

• Yoga or stretching

• Resistance training

• Dancing, cycling or swimming

The key? Do what feels good and sustainable. Even 20 minutes per day counts.

Prioritise Sleep

Chronic sleep deprivation raises inflammatory markers and worsens stress hormone levels. Aim for 7–9 hours of restful sleep. To improve your chances:

• Avoid screens before bed

• Reduce stimulants like caffeine in the afternoon

• Keep a consistent bedtime and wake-up time

Manage Stress (It’s Not Fluffy – It’s Medical)

Stress is a major trigger for inflammation – especially the chronic, low-grade kind. Try:

• Deep breathing or meditation (even 5 minutes helps)

• Journalling or gratitude writing

• Spending time in nature or with loved ones

• Seeking professional support when needed

Stay Hydrated

Water supports detoxification pathways, cellular repair and gut function. Aim for at least 6–8 glasses per day – more if you’re sweating or active.

Bringing It All Together

An anti-inflammatory lifestyle isn’t about extremes, fasting fads or expensive powders. It’s about small, consistent choices that support your body’s natural balance. Over time, this can reduce pain, clear your mind, lift your mood, and help prevent long-term chronic disease.

Whether you’re struggling with brain fog, hormonal ups and downs, sore joints or gut issues, starting with food and simple habits can have powerful ripple effects.

Some good general ideas in there, right? But I always thing some example meals an make it easier to visualise. Here are a few recipes to show some of the ideas above, in recipe form;

Breakfast: Turmeric Oats with Berries and Walnuts

Ingredients:

• ½ cup rolled oats

• 1 cup unsweetened almond milk (or any milk)

• ½ tsp turmeric powder

• Pinch black pepper

• 1 tsp cinnamon

• 1 tsp honey (optional)

• ½ cup fresh or frozen blueberries

• ¼ cup chopped walnuts

• 1 tbsp ground flaxseeds

Method:

1. In a saucepan, combine oats, almond milk, turmeric, pepper and cinnamon.

2. Simmer over low heat for 5–7 minutes, stirring regularly until thick and creamy.

3. Stir in berries and flaxseeds, and warm through.

4. Serve topped with walnuts and a drizzle of honey.

Why it works:Oats are soothing for the gut and full of fibre. Turmeric and berries bring powerful antioxidants, while walnuts and flaxseeds add healthy fats to support hormone and brain health.

Lunch: Warm Lentil & Veggie Salad with Olive Oil Dressing

Ingredients:

• 1 cup cooked brown lentils (or 1 tin, drained and rinsed)

• 1 cup roasted sweet potato cubes

• 1 cup baby spinach or rocket

• ½ avocado, sliced

• ¼ cup chopped fresh parsley

• 1 tbsp pumpkin seeds

Dressing:

• 1 tbsp extra virgin olive oil

• Juice of ½ lemon

• 1 tsp wholegrain mustard

• Salt and pepper to taste

Method:

1. Roast sweet potato in olive oil at 200°C for 20–25 minutes until golden.

2. Toss all salad ingredients in a large bowl.

3. Whisk dressing ingredients together and drizzle over salad just before serving.

Why it works:Lentils provide plant-based protein and gut-loving fibre. Sweet potato and greens bring antioxidants, and olive oil is rich in anti-inflammatory compounds that support cardiovascular and hormonal health.

Dinner: Ginger-Garlic Salmon with Steamed Greens and Brown Rice

Ingredients:

• 1 salmon fillet (or substitute with sardines or mackerel)

• 1 tbsp tamari or coconut aminos

• 1 tsp grated fresh ginger

• 1 garlic clove, minced

• Juice of ½ lime

• 1 tsp sesame oil (optional)

To serve:

• ½ cup cooked brown rice

• 1 cup steamed broccoli or bok choy

• Sprinkle of sesame seeds

Method:

1. Mix tamari, ginger, garlic, lime juice and sesame oil. Marinate salmon for 10–15 mins.

2. Pan-fry or bake salmon at 180°C for 12–15 minutes until just cooked through.

3. Serve with brown rice, steamed greens and a sprinkle of sesame seeds.

Why it works:Salmon is packed with omega-3s for joint, brain and skin health. Garlic and ginger are natural anti-inflammatory and antimicrobial agents. Greens and wholegrains help balance blood sugar and support digestion.

Snack: Chia & Berry Anti-Inflammatory Pudding

Ingredients:

• 2 tbsp chia seeds

• ¾ cup unsweetened almond or oat milk

• ¼ tsp cinnamon

• ½ tsp vanilla extract

• ½ cup mixed berries (fresh or defrosted frozen)

Method:

1. Combine chia seeds, milk, cinnamon and vanilla in a jar or bowl. Mix well.

2. Let sit for 5 minutes, stir again, then refrigerate for 2–3 hours or overnight.

3. Top with berries before serving.

Why it works:Chia seeds are rich in omega-3s, fibre and minerals. Berries are antioxidant powerhouses that help calm inflammation in the brain, gut and immune system.

And Don’t Forget Lifestyle

Alongside food, focus on:

• Daily movement (walk, stretch or lift)

• Good sleep hygiene (screens off early, wind-down time)

• Stress management (deep breathing, time in nature, talking things out)

• Hydration (6–8 glasses of water a day)

An anti-inflammatory lifestyle isn’t about restriction – it’s about nourishment. It supports your mood, immunity, energy and long-term health. Whether you're dealing with headaches, hormone chaos, or just feeling flat, small tweaks can have big impact.

Start with one change today – maybe it’s turmeric oats for breakfast or a leafy salad with dinner – and build from there! Any change is going to have an impact on inflammation, no matter how small. Maybe tomorrow, you start your day with a ginger tea!