You can easily add them to breakfast: Throw a handful of blueberries or raspberries on your oatmeal or yogurt, stir a square of dark chocolate (at least 70% cocoa) into warm oats, or drizzle extra virgin olive oil on avocado toast or eggs. And if you drink coffee, your morning cup is a bonus—coffee is rich in chlorogenic acids, a type of polyphenol that has antioxidant and anti-inflammatory properties. So sip with purpose and enjoy the added health benefits.
Protein plays a different but equally important role in controlling inflammation. Foods high in refined carbohydrates that aren’t paired with protein or healthy fats can cause rapid spikes and crashes in blood sugar. can contribute to inflammation over time, especially if you are treating insulin resistance or other metabolic health problems. Starting your day with protein can help stabilize your blood sugar, which in turn can keep inflammation in check. It also provides the building blocks your body needs for tissue repair and overall flexibility.
To get the most out of your breakfast, aim for 20-30 grams of protein. Try smashed avocado with two hard-boiled eggs, a tofu scramble or Greek yogurt, fruit and nuts. For something sweet, mix a scoop of protein powder into a smoothie with berries and milk, or pair half a cup of cottage cheese with fresh fruit.
Squeeze in some quick, mindful movements
Let’s be real: mornings can be hectic and fast. Just five minutes of conscious movement, e.g gentle stretching or a quick yoga session can help reduce stress hormones and support the body’s natural anti-inflammatory defenses. You don’t need any special equipment or even fancy workout clothes – just you, a good playlist and a few free minutes.
Chronic stress can cause the body it releases cortisola hormone that, if elevated for too long, already linked for increased inflammation. It can be movement lower stresswhich can help balance cortisol levels and support the immune system, giving your body a better foundation for dealing with inflammation.
