Inflammation is a trendy term that is not always fully grasped. Essentially, inflammation is the body’s way of shielding itself from harm and threats like viruses. Amy Shapiro, a registered dietitian and the founder of Real Nutrition NYC, explains that acute inflammation, which is short-term, is a response to injury or infection and is beneficial to a healthy body lasting a few days to weeks. However, inflammation becomes detrimental when it becomes chronic. Prolonged inflammatory states can harm healthy cells and elevate the risk of various diseases such as autoimmune disorders, type 2 diabetes, dementia, obesity, cancer, and heart disease.
Symptoms of chronic inflammation include fatigue, joint or muscle pain, prolonged digestive issues, brain fog, skin problems, and frequent infections. To determine if you have chronic inflammation, consult with a healthcare professional.
Whether diagnosed with chronic inflammation or seeking preventive measures, there are simple steps to manage symptoms and reduce inflammation throughout the day, starting in the morning:
1. **Embrace Mindfulness**: Kickstart your day with a mindfulness routine to destress and lower inflammation levels. Practices like mindfulness, deep breathing, and relaxation techniques can be beneficial in reducing chronic stress-related inflammation.
2. **Opt for a Fiber and Omega-3 Rich Breakfast**: Consuming a high-fiber diet can help lower inflammation markers like C-reactive protein (hs-CRP) associated with diseases such as heart disease. Foods rich in fiber, omega-3 fatty acids, and antioxidants support the body’s natural ability to manage inflammation.
3. **Engage in Morning Exercise**: Despite the challenge of leaving your cozy bed, incorporating physical activity in the morning has numerous health benefits. Regular exercise helps regulate immune function, enhance circulation, and support metabolic health.
“Health, all of which are essential for controlling inflammation and improving long-term health,” says McCoy. While exercising can cause temporary inflammation to help with muscle recovery and repair, staying active has been shown to help protect against chronic inflammation and reduce your risk of chronic disease.
Whether you go for a walk, dance to music or do a 20-minute yoga flow, there are many ways to add movement to your morning. Start small, be consistent and build your way up to a goal that feels realistic. “Even 5-10 minutes helps improve circulation and stiffness,” says Shapiro.
Be in Nature. Sunlight is nature’s vitamin D. Vitamin D plays a role in immune function, and adequate intake is important for regulating inflammation. “Early outdoor time with a dose of vitamin D can improve mood and reduce stress-induced inflammation,” says Shapiro.
The next time you pour yourself a cup of coffee, slide on a pair of slippers and take a few deep breaths outside. You can also try dipping your toes in the grass or venturing on a brisk morning walk with your four-legged friend. If it’s still dark when you wake up, find another time during the day to get a little sunshine. Walk to get lunch or sit outside during a break—even a few minutes can do your body good.
Hydrate. Adequate hydration is vital for life. Even mild dehydration can negatively affect athletic and cognitive performance, digestion, skin health and inflammation. For an added health boost, Shapiro recommends starting your day with a glass of lemon or ginger water. Citrus fruits, like lemons, are high in vitamin C — a vitamin with antioxidant and anti-inflammatory properties. Similarly, ginger contains gingerol, a compound with anti-inflammatory effects.
Reduce your morning sugar intake. Not to be mistaken with natural sugars found in fruits and vegetables, added sugar is found in sweetened beverages, syrups, pastries and many breakfast cereals. While some added sugar can be part of a balanced diet, consuming excess amounts of added sugar has been linked with negative effects on gut health and insulin resistance, both of which can contribute to chronic inflammation and chronic disease risk.
Foods high in added sugar also tend to be high in calories and can contribute to weight gain and excess body fat, which are associated with higher levels of inflammation.
To cut back on added sugars, take a look at what you typically eat—and drink—in the morning. If you regularly add two spoonfuls of sugar to your coffee, try adding just one. You can also try swapping out sweet breakfast items with savory recipes, like this Baby Kale Breakfast Salad that contains 6 grams of fiber and 9 grams of protein per serving.
The Bottom Line. When it comes to managing chronic inflammation, the best way to start is by making small, realistic changes to your lifestyle. Practicing mindfulness, eating a nutritious breakfast, staying hydrated and getting outside are just a few simple ways you can adjust your morning routine to better support your wellness goals
