6 Things to Do When You Wake Up If You Have Chronic Inflammation

Inflammation is a popular buzzword that isn’t always well-understood. At its most basic level, inflammation is your body’s way of protecting itself from injuries and things that can make you sick, like viruses. “Acute inflammation, which is short-term, is a protective response to injury or infection,” says Amy Shapiro, registered dietitian and founder of Real Nutrition NYC. “This type of inflammation lasts a few days to weeks and is a desired response in a healthy body,” explains Lauren Twigge, MCN, RDN, LD.

Inflammation goes from helpful to harmful when it becomes chronic. Over time, being in a constant inflammatory state can start to damage healthy cells and increase your risk for certain diseases, including autoimmune diseases, type 2 diabetes, dementia, obesity, cancer, metabolic syndrome, fatty liver disease, heart disease and more. This type of inflammation is systemic, or system-wide, and is “seemingly present every day in our body, lasting months, years or longer if not addressed,” says Twiggie.

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Common symptoms of chronic inflammation include fatigue, joint or muscle pain, long-lasting digestive issues, brain fog or difficulty concentrating, skin problems (like eczema or acne) and frequent infections. The best way to know if you have chronic inflammation is by making an appointment with a healthcare professional.

Whether you’ve been formally diagnosed with chronic inflammation or simply want to be proactive, there are several easy things you can do in the morning—and throughout the day—to help manage your symptoms and reduce inflammation.  

1. Practice Mindfulness 

Staring your day with a mindfulness routine is a great way to relax your body and lower stress levels. “Chronic stress keeps inflammation levels high, so practices like mindfulness, deep breathing, and relaxation techniques can significantly reduce it,” says Tricia McCoy, MS, RD, LDN, registered dietitian and certified spinning and yoga teacher. Luckily, there are many ways to incorporate mindfulness, including journaling, meditating, stretching, setting an intention for your day, praying or reading. 

2. Choose a Breakfast That is Rich in Fiber and Omega-3 Fatty Acids

C-reactive protein (hs-CRP) is an inflammatory marker that can help identify if you’re at risk for certain diseases, like heart disease. If you have elevated hs-CRP levels, several lifestyle changes can help, including following a high-fiber diet. Eating a diet rich in high-fiber foods, like vegetables, legumes and whole grains, can help improve insulin sensitivity and help lower inflammation.

Certain types of fats can also be helpful. Nuts, seeds and fatty fish are good sources of omega-3 fatty acids — healthy fats that have been shown to help reduce inflammation and support overall health.

“A nutrient-dense diet rich in omega-3 fatty acids, antioxidants and fiber supports the body’s ability to naturally manage inflammation,” says McCoy. Luckily, there are many ways to incorporate sources of fiber and omega-3 fats at breakfast. Try adding chia seeds to your morning oats or blending this anti-inflammatory berry smoothie with hemp seeds.  

3. Move Your Body

Getting up and out of your warm blankets isn’t always easy — especially in the cooler months. However, getting in the habit of moving your body in the morning has numerous benefits for your health. “Regular physical activity helps regulate immune function, improves circulation and supports overall metabolic 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. 

4. 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. 

5. 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.

6. 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.