8 Tips to Fight Inflammation in Your Body this Winter

Between colder temperatures, cold and flu season, and spending more time cooped up indoors, you may not be feeling your best self this winter. In addition to struggling with the winter blues, you may also be particularly achy, stiff, and downright tired. What gives? For one, inflammation could be to blame. As it turns out, a 2015 study found that certain genes linked to inflammation are actually more active in the winter months. And while not all inflammation is a bad thing, chronic inflammation ‚ inflammation that sticks around ‚ is linked to a number of health issues including diabetes, cardiovascular disease, and rheumatoid arthritis. Fortunately, there are a number of ways you can support your body‚s natural abilities to fight off inflammation on its own. This week on the Vibrant Health blog, we are sharing eight tips to conquer winter inflammation like a pro ‚ from your diet to your sleep habits.

 

8 Ways to Reduce Inflammation this Season

1. Opt for an Omega-3 Rich Diet
2. Add in a Quality Fish Oil Supplement
3. Turn to Turmeric for a Healthy Boost
4. Warm up with a Cup of Green Tea
5. Take Care of Your Joint Health
6. Reduce Your Stress Levels
7. Squeeze in 20 Minutes of Regular Exercise
8. Cut Back on Inflammatory Foods
9. Set Yourself Up for a Good Night‚s Sleep
10. Optimize Your Vitamin D Levels

1. Opt for an Omega-3 Rich Diet

We're big fans of Omega 3s over at Vibrant Health, and for good reason. Foods rich in Omega-3 Fatty Acids‚ such as salmon, fatty fish, flaxseeds, and walnuts ‚ can actually reduce inflammatory levels in the body. Bonus: healthy fats are also a crucial component in promoting gut health. Win, win!

2. Add in a Quality Fish Oil Supplement

Speaking of Omega-3s, one surefire way to get your daily dose is by taking a daily fish oil supplement. Studies show that the Omega-3 fatty acids found in fish oil may help manage inflammatory and autoimmune diseases. Both our Trilogy Men and Women power packs contain pure Icelandic fish oil, made from anchovies to provide potent Omega-3s with both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) for optimum quality. Talk to your healthcare provider to see if fish oil is right for you!

3. Turn to Turmeric for a Healthy Boost

If you don‚t know, now you know: turmeric is the king of anti-inflammatories. Its compound curcumin serves as a potent anti-inflammatory and antioxidant ‚ and it‚s backed by science. Add this spice to your favorite Indian dishes, enjoy a cup of turmeric tea, or opt for a supplement. Our Maximized Turmeric 46x contains curcuminoids (combined with black pepper for optimal absorption) to support the body‚s natural inflammation responses, while also aiding digestive, skin, and liver health. Hint: Try our Spiced Golden Latte recipe here to warm up this winter with a turmeric boost. 

 

 

4. Warm Up with a Cup of Green Tea

Speaking of staying warm and cozy, you now have another reason to reach for that cup of tea. Studies show that the epigallocatechin-3-gallate (EGCG) in green tea has anti-inflammatory properties. Try swapping your morning cup of coffee with green tea to reap‚ or steep‚ anti-inflammatory benefits!

5. Take Care of Your Joint Health

Achy joints and pain got you down this season? Soothe your stiff winter body by taking care of your joint health. Be mindful of your posture, practice gentle stretches and movement, and eat a nourishing diet packed with whole foods. We are also a big fan of Joint Vibrance ‚ made with cartilage-building nutrients and antioxidants to nourish worn-out joints while reducing pain and inflammation. 

6. Reduce Your Stress Levels

Research shows that stress plays a role in inflammation of the body ‚ which can lead to a number of chronic diseases. Get to the root of the problem by working to manage your stress levels this winter. This is your cue to get a message, take a candlelit bath, or sign up for that restorative yoga class you've been eying. Here are some more simple ways to help you relax and unwind!

7. Squeeze in 20 Minutes of Regular Exercise

While you may not be as active during the winter months, it doesn't take much movement to help reduce inflammation. In fact, studies show that just 20 minutes of moderate exercise can create anti-inflammatory effects. Need some extra motivation? Here are some at-home tips to get your body moving this winter!

8. Cut Back on Inflammatory Foods

While there are a number of anti-inflammatory foods we recommend incorporating into your diet, it‚s also important to be mindful of those that can cause inflammation. This winter, try cutting back on refined carbohydrates, added sugars, and processed foods which can all be part of the problem. Sugar especially can be a big culprit this time of year! If you've got a sweet tooth, try these simple health hacks to beat sugar cravings this winter.

9. Set Yourself Up for a Good Night's Sleep

You know that sleep is essential for your overall wellness, but did you know it can also impact inflammation? As it turns out, research shows that not getting enough sleep can increase inflammation in the body. As the weather gets colder, do what you can to nourish your body and set yourself up for a peaceful night‚s rest. Step up your evening ritual by taking a relaxing candlelit bath, sipping on herbal tea or journaling before bed to let go of any lingering stress from the day. Try these additional tips for promoting healthy sleep!

10. Optimize Your Vitamin D Levels

Vitamin D is a superstar vitamin when it comes to winter wellness. After all, studies show that the ‚úsunshine vitamin‚ù plays a significant role in regulating the immune system and inflammatory response.

 

During the darker days of winter (in the midst of cold and flu season), you‚re likely spending more time indoors without getting adequate sunshine. That‚s why it‚s especially important to optimize your Vitamin D levels now. Ask your healthcare provider to order labwork so you can check your levels, and consider supplementing with a quality Vitamin D3 supplement.

 

Want more winter wellness support? Here are some more ways to boost your energy and mood to ward off the winter blues!

 

DISCLAIMER: This information is not intended as a substitute for advice provided by a competent health care professional. You should not use this information in diagnosing or treating a health problem. No claim or opinion in this blog is intended to be, nor should be construed to be, medical advice. If you are now taking any drugs, prescribed or not, or have a medical condition, please consult a competent physician who is aware of herb/drug interactions before taking any herbal supplements. The information presented herein has not been evaluated by the FDA or the Department of Health and is not intended to diagnose, prevent, cure, mitigate or treat any disease or illness.