Inflammation & Healthy Aging

Simple ways to reduce inflammation naturally

What is inflammation?

Inflammation is your body’s natural healing response.

For example:

If you cut your finger, it may get red and swollen. That’s inflammation helping you heal.

There are two types of inflammation

• Short-term inflammation (good): helps you heal from injury or sickness.

• Long-term inflammation (not good): stays in the body too long and can slowly damage tissues.

Why does chronic (long-term) inflammation matter?

Over time, chronic inflammation may increase risk for:

• Heart disease and high blood pressure

• Type 2 diabetes

• Arthritis and joint pain

• Memory decline (brain health issues)

• Digestive problems

The good news: you can lower inflammation naturally with daily habits.

Common signs of chronic inflammation

Not everyone feels it, but possible signs include:

• Achy joints or stiffness

• Low energy or fatigue

• Brain fog

• Digestive upset or bloating

• Slow healing or frequent sickness

(Always check with your doctor if symptoms are new or worsening.)

Natural Ways to Reduce Inflammation

Food is your best daily tool…

Eat more of these anti-inflammatory foods:

• Leafy greens (spinach, kale, salads)

• Colorful vegetables (peppers, carrots, broccoli)

• Berries (blueberries, strawberries)

• Beans and lentils

• Oatmeal and whole grains

• Olive oil

• Nuts and seeds (walnuts, chia, flax)

• Fish (salmon, sardines, trout)

Limit these foods (they can increase inflammation):

• Sugary drinks, candy, pastries

• White bread and processed snacks

• Fried foods and fast food

• Processed meats (bacon, sausage, deli meats)

• All processed foods. Package foods are processed. You want to focus on eating whole foods buying program as much as possible, such as buying unprocessed meats, fresh vegtables and fruits. Frozen produce is OK as long as it’s just the vegetable or just the fruit. It’s when you start seeing other ingredients added to it that you want to be careful. Read the label see how much sugar is in it how much sodium is in it and how much fat particularly saturated fat and what type of oil oils are used in the product are they seed oils? Seed oils are not healthy and causing inflammation and really should be avoided for the most part.

• Too much alcohol: yes one glass of wine per day is considered to have health benefits… Not two, three or four

Simple rule:

Try to “eat real food most of the time.”

5) Herbs and vitamins that may help

These are commonly used to support inflammation balance:

In food (safe for most people):

• Turmeric

• Ginger

• Garlic

• Cinnamon

• Green tea

Supplements (only if approved by your doctor):

• Omega-3 fish oil

• Vitamin D

• Magnesium

Important: Some herbs/supplements can interact with medications (especially blood thinners, diabetes, or blood pressure meds).

Always ask your doctor/pharmacist first.

6) Gentle movement reduces inflammation

Movement helps:

• Lubricate joints

• Reduce stiffness

• Improve circulation

• Improve mood and sleep

• Support heart and brain health

Great choices for seniors:

• Walking (even 10 minutes at a time)

• Chair exercise

• Light stretching

• Light weights or resistance bands

• Water aerobics

Goal: 20–30 minutes most days

(or 10 minutes 2–3 times a day)

7) Sleep and stress are powerful…

Poor sleep increases inflammation.

Try:

• A steady bedtime

• Less screen time before bed

• A calm evening routine

Stress increases inflammation too.

Try:

• Deep breathing (2 minutes)

• Quiet music

• Prayer or meditation

• Time outside

• Talking with a friend

Even small daily calming habits help a lot.

8) Your Daily Anti-Inflammation Plan

Keep it simple:

Eat more whole foods

Move your body daily

Sleep better

Manage stress

Drink more water (aim for 8+ oz dailt

Small changes add up to big results

7-Day Checklist (Quick Track)

Put a check next to what you did today:

☐ Ate vegetables 2 times today

☐ Drank water throughout the day

☐ Moved my body 10–30 minutes

☐ Did one calming habit (breathing, prayer, nature)

☐ Went to bed at a healthy time

Reminder

This is educational information. Always follow your healthcare provider’s guidance.

Barbara Kehr

RestoreMe Method | Your Healing Gateway

barbarakehr.com • coach@barbarakehr.com

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