What I’ve Learned About Inflammation — and How
to Fight It Naturally
🔥 What is Chronic
Inflammation?
Inflammation is a natural defense — but when it becomes
chronic, it can damage your organs, tissues, joints, and gut. It’s linked to
heart disease, diabetes, autoimmune issues, and more. I could feel it in
my body — especially around my midsection and ankles. That puffiness? That was
inflammation showing up loud and clear.
🛠 How to Calm the Fire
Naturally
🥗 Nourish Your Body - (Full list HERE)
Fill your plate with anti-inflammatory foods:
- Leafy
greens, berries, sweet potatoes
- Omega-3s
like wild salmon and flaxseeds
- Spices
like turmeric, ginger, cinnamon, or cayenne pepper (this one has become a new favorite for me)
- Olive
oil, avocados, walnuts (if you are not allergic)
- Fermented
foods for gut support
Avoid:
- Processed
sugar, refined carbs, fried food
- Dairy,
gluten (if you're sensitive), alcohol, and seed oils
💦 Hydrate Intentionally
Your body needs water to flush toxins and reduce inflammation. Add lemon, cucumber, or mint to elevate your hydration game. Personally I also feel adding electrolytes helps.
🧘🏽♀️ Move
Gently, But Daily
Even 15–30 minutes of movement helps. Walking, stretching,
yoga, or dancing all work. Find what brings you joy — and keep it simple. Find a routine you enjoy. If you enjoy it, you will repeat it.
😴 Rest and Recharge
Stress and poor sleep increases inflammation. Try meditation,
Reiki, breathwork, or journaling to create inner calm. It is always good to go to bed and get up around the same time each day - even on weekends. Your bodies' natural circadian rhythm will thank you. (More to come on that...)
🥂 My Favorite Anti-Inflammatory Drinks -
🍋 Lemon-Ginger-Cayenne Detox Tea
1 cup of lemon, ginger or green tea. The juice of 1 lemon. 1/4 tsp. cayenne pepper. 1/4 tsp. ground ginger. 1 tbsp. honey. -Great first thing in the morning to fire up your digestion
and immunity. I throw over ice in a to-go cup!
💚 Green Glow Elixir
Greens powder mix - daily supplement. Collagen powder - daily supplement. (There are a variety of choices - try them to see what flavor and brand you like best - read the reviews!) 1/4 tsp. cayenne pepper. 1/4 tsp. ground ginger. A nutrient-packed blend for mid-morning that fights inflammation and
supports detox.
🍓 Avocado-Banana-Berry Detox Smoothie
1 cup of lemon, ginger or green tea. (I usually make a picture of this on Sundays and keep in the fridge) 1 banana. 1/2 of an avocado. 1/2 cup berries (fresh or frozen) 1/4 tsp. ground ginger. 1 tbsp. honey. Rich in antioxidants and perfect post-workout or mid-day snack.
🥑 Avocado-Spinach Protein Smoothie
1 cup of spinach or kale. 1 avocado. 1cup coconut milk. 1/2 cup water. 2 scoops plant based vanilla protein powder. 1 tbsp. honey. 1/2 tsp. cinnamon. Rich in antioxidants and high in protein perfect for a light lunch.
🌙 Evening Calm Elixir
1 cup coconut milk. 1/2 tsp. ginger. 1/2 tsp. black pepper. 1 tsp. turmeric. 1 tsp. cinnamon. 1 tbsp. honey. Heat over medium heat until heated through. A soothing blend of turmeric and coconut milk to wind down before bed.
🎇 Two of My Favorite Snacks - (I am a snacker! I have always liked my sweets, and knowing sugar is an inflammatory, I learned how to make tasty treats I still enjoy with better ingredients!)
💪 Protein Bites
1/2 cup coconut flour. 1-1/2 cups protein powder. 2 cups peanut butter or sun butter (I love chocolate sun butter for these). 1/2 cup maple syrup. 2 cups mini chips or mini M&M's. (I use the mini dairy free white chips - with the chocolate sun butter - they are dee-lish!) Mix all well, roll into 1 inch balls. I place mine on a cookie sheet and freeze until firm then store in air tight containers - one for the fridge - and one for the freezer, to maintain freshness. Makes 36 balls.
🍌 Banana Bites
4 cups rolled oats (gluten free if you need). 2 cups ripe bananas. 1 cup peanut butter or sun butter. 1/4 cup mini chips (I have also used craisins for this). Preheat oven to 350 degrees, I use mini muffin pans, line with mini muffin tins. Combine all ingredients, spoon into mini muffin tins, Bake for 10 minutes or until golden on the outside and firm to the touch in the center. Makes 36 mini muffins. These also stay great in the freezer to keep fresh until you need them.
🌟 From Surviving to
Thriving
This journey hasn’t been easy — but it’s been worth it. I
feel stronger, clearer, more vibrant, and more me than I have in years.
If you're struggling with inflammation, food sensitivities,
or just feeling off — I see you. You’re not broken. You’re not alone. You’re
simply being invited to listen more deeply to your body.
And when you do? Healing becomes possible.
Here is a BONUS - Anti-Inflammatory Meal Prep Guide for you!
Happy Healing!
Be well,
Mary-Anne
