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While acute inflammation is a normal and healthy part of healing, chronic inflammation is a different story. When inflammation lingers for months or years, it can contribute to everything from joint discomfort and digestive issues to brain fog, poor sleep, and long-term health concerns. In fact, most chronic diseases like diabetes and autoimmune disorders have inflammation at the root.
Just as the simple choices we make each day can contribute to chronic inflammation, they can also reverse it. Here are 10 habits to start incorporating into your day to say goodbye to inflammation (at least the unhealthy kind).
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1. Start & End Your Day with an Anti-Inflammatory Tea
One of the easiest habits to add to your routine is drinking herbal tea.
Many herbs have been traditionally used to support a healthy inflammatory response while also helping the body manage stress, digestion, and circulation.
Our favorite place to start is the Inflammation-Fighting Tea Bundle, which combines Joint Support and Inflammation Relief for comprehensive daily support.
Here is a recent review of the Inflammation-Fighting Tea Bundle from a customer:
"I usually don’t believe things work as well as this did, I have had chronic pain and inflammation for the last year. I noticed a difference in just two days of drinking these teas. I haven’t had to take any ibuprofen in a week, and it has helped with my headaches as well. I would definitely recommend this blend to anyone!! Absolutely love them."
-Anna, Kansas City
Get this handy tea infuser pot
2. Eat More Beta-Carotene Rich Foods
Beta-carotene is a powerful antioxidant found in orange, yellow, and red fruits and vegetables. Once consumed, your body converts beta-carotene into vitamin A, an important nutrient that supports immune health and helps protect cells from oxidative damage.
Research suggests that beta-carotene may help support a healthy inflammatory response, making it a valuable addition to an anti-inflammatory diet.
Some of the best sources include:
- Sweet potatoes
- Carrots
- Butternut squash
- Cantaloupe
- Apricots
- Red bell peppers
Adding even one serving of these foods each day is an easy way to increase your intake.
Check out this anti-inflammatory cookbook for meal inspiration
3. Cut Back on Added Sugar
Excess sugar can contribute to inflammation throughout the body and may leave you feeling sluggish, achy, and craving even more sweets.
When we consume large amounts of added sugar, especially from processed foods and sugary drinks, blood sugar levels rise quickly. This triggers the release of insulin to help move that sugar out of the bloodstream. Over time, repeated blood sugar spikes can increase the production of inflammatory compounds and contribute to oxidative stress throughout the body.
High sugar intake may also disrupt the balance of beneficial bacteria in the gut, which can weaken gut health and further contribute to inflammation. Since the gut plays such a major role in immune function, keeping sugar consumption in check is one of the simplest ways to support your body's natural inflammatory balance.
If sugar cravings are your biggest obstacle, Sugarproof Tea and Sleek & Slender Tea are two customer favorites for supporting healthier habits and reducing the urge to reach for sweets.
Get them together in our Sugar-Busting tea bundle.
4. Move Your Body Every Day
Exercise doesn't have to mean intense workouts; even gentle movement makes all the difference.
A daily walk, a gentle yoga session, a bike ride, or a strength-training workout can help support circulation, mobility, and a healthy inflammatory response.
Consistency matters more than perfection. Even 20 minutes can make a difference.
Add ankle weights to your yoga or walks
5. Stand Barefoot on the Earth
Sometimes the simplest wellness practices are the easiest to overlook.
Grounding, also known as earthing, involves spending time barefoot on natural surfaces such as grass, soil, sand, or stone. Many people find that spending time connected to nature helps them feel calmer, less stressed, and more relaxed.
While research into grounding is still developing, spending time outdoors has well-established benefits for overall well-being. Even a few minutes barefoot in your backyard or at the park can be a simple way to slow down, reduce stress, and reconnect with nature.
Or try a grounding mat, great for when you can't get outside during busy days
6. Support Your Gut Health
A large portion of your immune system resides in the gut, making digestive health an important part of managing inflammation.
Focus on eating fiber-rich foods, staying hydrated, and supporting healthy digestion.
For additional support, Sleek & Slender Tea can be a helpful daily companion.
Have issues with bloating? Get Sleek & Slender in a bundle with Bye, Bye Bloat:
7. Eat More Dark Berries Rich in Anthocyanins
Blueberries, blackberries, raspberries, cherries, cranberries, and pomegranates are packed with compounds called anthocyanins, the pigments responsible for their deep red, blue, and purple colors.
Anthocyanins act as antioxidants that help protect cells from oxidative stress and support the body's natural inflammatory balance. They're one of the reasons berries are consistently ranked among the healthiest fruits you can eat.
Try adding berries to smoothies, oatmeal, yogurt, salads, or simply enjoy them as a snack.
8. Choose Better Drinkware
Many people focus on what they're drinking but overlook what they're drinking it from.
Using high-quality glass, ceramic, or stainless steel drinkware can help reduce exposure to unwanted chemicals sometimes found in lower-quality plastics, especially when consuming hot beverages.
Check out these tea brewing essentials that won't add to your inflammation
9. Manage Daily Stress
Chronic stress can contribute to inflammation throughout the body.
Simple practices like deep breathing, meditation, journaling, spending time outdoors, or enjoying a quiet cup of tea can help support a healthier stress response.
For daytime stress support, Daytime Cortisol Tea is a great option.
10. Floss your teeth
A daily flossing habit does a lot more good than just saving your teeth. Flossing helps eliminate dental bacteria, which causes inflammation when it gets into the bloodstream. Not-so-fun fact: gum disease can lead to heart disease. So start that flossing habit today!
Here is the best dental floss you can get
One Last Thing...
You don't have to do all 10 of these habits perfectly to experience benefits.
Start with one or two changes that feel realistic for your current season of life. Over time, those small daily choices can add up to meaningful improvements in how you feel.
And if you're looking for the simplest place to start, begin with 2 cups of tea. The Inflammation-Fighting Tea Bundle is the easiest way to make sure you're supporting a healthy inflammatory response every day.
Disclaimer: The information on this website is has been compiled from published sources and is provided only as a guide. While every effort has been taken to ensure that information published on this site is correct and up to date, this is not intended to diagnose, treat or cure any illness. Also, although all of our teas are generally regarded as safe, please consult your doctor before trying any herbal remedies, especially if currently using medication, pregnant or breastfeeding.