Healing from Within: Your Guide to Living an Anti-Inflammatory Life
- Dr. Isabelle Amigues
- Jul 23
- 3 min read
Watch on YouTube: Supporting An Anti-Inflammatory Lifestyle: Rheumatology 101 Live with Dr. Isabelle Amigues
One of the questions I hear most often as a rheumatologist is:
“How can I start living an anti-inflammatory lifestyle?”
It’s a fantastic question—and the answer is both simpler and more empowering than you might think. Whether you’re managing a rheumatologic or autoimmune condition, or simply want to support your long-term wellness, here are practical, evidence-backed ways you can start healing from within—today.
Understanding Inflammation
Think of inflammation as your body’s natural alarm system. When it’s balanced, it helps you heal. But when the alarm keeps ringing—when inflammation becomes chronic—it can do more harm than good, especially in autoimmune and rheumatologic conditions.
The goal of an anti-inflammatory lifestyle isn’t to silence your body’s alarm, but to help it reset and heal.
1. Nourish Your Body with Anti-Inflammatory Foods
Food truly is medicine. I’ve seen patients with severe joint pain transform their lives simply by changing what’s on their plate. For example, one patient with rheumatoid arthritis swapped processed, packaged meals for fresh produce, lean proteins, and healthy fats. Within a month, her pain and swelling improved dramatically.
What does an anti-inflammatory diet look like?
Colorful fruits and vegetables (think: eat the rainbow!)
Whole grains (brown rice, quinoa, oats)
Lean proteins (fish, chicken, legumes)
Healthy fats (olive oil, avocado, nuts)
Minimize processed foods, added sugars, and alcohol
Limit gluten if you notice it triggers symptoms
Even small changes—like adding an extra serving of greens or swapping soda for water—can make a big difference over time.
2. Move Your Body—Every Day, Your Way
Movement is one of the most powerful anti-inflammatory tools available. You don’t need to run marathons! Gentle, consistent movement supports circulation, reduces inflammation, and boosts your energy.
How to add movement:
Take a walk after meals
Stretch or do gentle yoga
Try tai chi or dance in your living room
Walk your dog (or borrow a friend’s!)
Aim for 20–40 minutes of movement each day
The best exercise is the one you enjoy and will actually do. Consistency beats intensity, every time.
3. Reduce Stress—It’s Not Just in Your Head
Stress doesn’t just affect your mind—it drives inflammation in your body. Ask yourself:
What’s causing me stress right now?
Is there something I can let go of or approach differently?
Simple ways to manage stress:
Practice meditation, breathwork, or mindfulness
Journal your thoughts—then let them go
Reframe challenges as opportunities
Learn to say “no” (remember: “No” is a full sentence!)
You don’t need to be in a flare to justify rest or boundaries. Prioritizing yourself is a powerful act of healing.
4. Support Your Vagus Nerve—Naturally
The vagus nerve is your body’s calming superhighway, helping reduce inflammation and support recovery.
Easy ways to activate it:
Humming, singing, or chanting
Slow, deep breathing
Breath-focused practices or gentle meditation
These practices stimulate your parasympathetic nervous system—the part responsible for rest and healing.
5. Prioritize Sleep—Your Body’s Ultimate Healer
Sleep is when your body repairs, restores, and resets inflammation. Yet, it’s often the first thing we sacrifice.
Tips for better sleep:
Set a calming nighttime routine
Wind down at least an hour before bed
Gradually shift your bedtime earlier
Aim for at least 7 hours of sleep
Avoid late-night screens and caffeine
Think of sleep as non-negotiable medicine for your body and mind.
Bringing It All Together
Chronic inflammation is like a fire alarm that won’t turn off. By choosing an anti-inflammatory lifestyle, you help dial down that alarm so your body can heal.
To recap:
Eat whole, colorful foods
Move daily, in ways that feel good
Manage stress with mindfulness and boundaries
Support your vagus nerve with breath and sound
Prioritize restorative sleep
These habits are simple, but their impact is profound. Healing from within is possible—and you absolutely deserve it.
Ready to take the next step?
You are worth the investment. Healing starts with one small choice—today.
Ready to take the next step?
Explore our free resources, listen to the latest podcast, or reach out for a personalized consultation. Your journey towards empowered healing starts here.
or call 303-731-4006
Are you in need of a compassionate rheumatologist who will listen and work with you toward disease remission? If you're searching for the best direct-care rheumatologist in Denver, UnabridgedMD is here for you. Click here to get in touch https://www.unabridgedmd.com or call 303-731-4006
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