The Paleo Approach to Reducing Inflammation Naturally

Health

21 Mar

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Inflammation has become such a buzzword in the health and wellness niche. Inflammation is tied to everything from acute injuries to chronic health conditions. I’ve long been a fan of using a Paleo lifestyle for dealing with chronic inflammation, and preventing, reversing and managing disease such as autoimmune conditions.

For me personally, Paleo not only shapes how I approach life, but it helps me dial down inflammation in my body and supports me on my gut healing journey.

So let’s dive into the foundations of using a Paleo approach to reduce inflammation and help your body heal and thrive.

Grilled salmon on top of herb rice with garnish, presented on a white plate with sauce.

Assorted fresh vegetables displayed at a market, with a focus on tomatoes and greens.

Embracing Anti-Inflammatory Foods

1. Cold-Water Fatty Fish for Omega-3s:

Cold-water fatty fish like salmon, mackerel and sardines are my go-tos. Good quality omega-3 fatty acids are key to fighting inflammation. Integrating these into my weekly meals as well as using a high quality omega 3 supplement has been a game-changer for my overall wellbeing.

2. Leafy Greens and Colorful Veggies:

While I am avoiding most dark leafy green vegetables right now, I focus on other vibrant veggies that I can eat, such as bok choy, capsicum, zucchini, onion, garlic, pumpkin, etc. to keep inflammation in check. Focus on eating the rainbow to help reduce your inflammation markers.

3. Berries and High-Antioxidant Fruits:

Blueberries, strawberries, pomegranate, etc. aren't just delicious; they're also inflammation-fighting powerhouses full of polyphenols. I like to eat a handful of blueberries by itself as a kind of dessert, or top my protein porridge with them to make it just a little more delicious (and colorful - I find that a pop of color on my plate makes an otherwise plain meal so much more fun).

Close-up of a woman’s hands holding a container full of ripe blueberries.

Foot poking out from under white bedsheet in dim light.

Lifestyle Tweaks for Reducing Inflammation

1. Quality Sleep:

For the longest time I underestimated the power of sleep. Improving my sleep hygiene — a dark, cool bedroom, no screens before bed, etc. — made a huge difference in my inflammation levels and overall health, and is key to healing my gut. I know it can be hard to prioritise sleep when you value everything you do during the day and don’t want to stop. But: a good night’s sleep is one of the biggest contributors to health.

2. Stress Management:

Stress is a notorious inflammation trigger. Incorporating stress-reduction techniques like stretching, yoga and time in nature into my routine helped me manage my stress levels more effectively, and in turn helps in reducing inflammation. If those ideas sound boring to you, I wrote a post on unique stress relief techniques that might be a bit more interesting than yoga and meditation. ;)

3. Regular Movement:

Exercise can be a double-edged sword when you’re dealing with inflammation. While chronic overexertion can exacerbate it; regular, moderate movement supports inflammation reduction. Finding that balance was key for me — I swapped high-intensity workouts like Muay Thai or an hour-long intense weightlifting session for mindful movements like walking, pilates, shorter and less intense weightlifting workouts, and stretching.

Two women practicing meditation in a park, sitting cross-legged with eyes closed.

The Impact of Cutting Out Inflammatory Foods

One of the most impactful aspects of the Paleo lifestyle is eliminating foods known to cause inflammation. Cutting out processed foods, refined sugars, grains, and most of all inflammatory industrial seed oils (!!) (e.g. canola/rapeseed oil, soybean oil, etc.) can be incredibly challenging at first, but the benefits you gain are real.

For me, my energy levels increased, and many of the nagging aches and pains that are easy to write off as “normal” began to fade. If you’re struggling with changing your diet and sticking to a more restrictive (or simply new and different) diet, read this blog post.

Everybody is Unique

Adopting these Paleo-inspired strategies has definitely had a big impact on my own health and in keeping me sane and functioning while dealing with health challenges. I couldn’t imagine where my body, health, and mental clarity would be right now if I hadn’t switched to a more Paleo-focused lifestyle and diet. I 100% believe that this approach is what’s keeping me relatively well despite my health not being where I want it to be yet.

That being said, I know everyone's journey and body is unique. I'm curious — have you tried any of these approaches for reducing inflammation? Or perhaps you've found other natural remedies that work for you? Please share your experiences so we can learn from each other.