You don’t need a total life overhaul to reduce chronic inflammation — just a few thoughtful shifts in your day can start to make a difference. These gentle tweaks are about adding nourishing habits rather than taking everything away. Think of them as quiet acts of rebellion against the low-level inflammation that often creeps in during midlife.
🍓 Add, Don’t Subtract
Instead of cutting things out, try layering in more goodness. Add a handful of dark berries to your breakfast, a drizzle of extra virgin olive oil to your veg, a spoon of live fermented sauerkraut alongside lunch. These small extras are packed with benefits - polyphenols, healthy fats, and gut-friendly microbes — exactly what your body needs to dial down inflammation.
🧘♀️ Move for Five
Start your day with five minutes of movement — a gentle stretch, a few squats and/or push ups, or a quick walk around the block. You don’t need a gym or an hour-long routine first thing. Just move. Consistently. It wakes up your circulation, supports lymphatic flow, and helps regulate inflammatory signals. For exercise snacks take a look at some exercise professionals we like here at HeraRise, Dinah Siman from MenopausePilates.com and Kate Oakley from YourFutureFit.com
🍵 Coffee Break… with a Twist
If you’re a multiple-cups-a-day coffee drinker, consider swapping one for green tea. It’s rich in anti-inflammatory compounds like EGCG, and can be gentler on your adrenals if you’re feeling wired or anxious. Bonus: it still gives you a little lift, but without the crash.
🍽 Batch Cook Your Way to Better Ageing
Batch-cooking doesn’t have to mean boring. On a Sunday, prep a colourful tray of roasted veg or a box filled with raw crunchy chopped veggies, cook up some quinoa or lentils, and make a simple dressing with olive oil, lemon, and tahini (see recipe here). By just adding some extra protein eg tinned fish, cooked egg, firm tofu, these staples turn into easy anti-inflammatory lunches throughout the week — and save your future self from midweek food fatigue.
It’s not about being perfect. It’s about building up small, anti-inflammatory wins that support your energy, your gut, and your glow — one swap at a time.
