How to Fight Inflammation This Fall (and Why It Matters Now)

If you've been feeling a little more tired, achy, or just "off" lately, you're not alone. Fall brings more than pumpkin spice and cozy sweaters. It also brings a seasonal uptick in inflammation.

Here's why it happens and what you can do about it.

Why Inflammation Spikes in Fall

As temperatures drop and daylight shrinks, your immune system works overtime. You're exposed to more indoor allergens, seasonal bugs, and stress from ramping up holiday schedules. Your body responds with inflammation as a protective mechanism.

For people managing autoimmune conditions, this seasonal shift can be especially noticeable. Flares become more common. Energy dips. Joints ache more than usual.

But here's the thing: food can help.

The Best Anti-Inflammatory Foods for Fall

Your plate is one of the most powerful tools you have to calm inflammation. Focus on these nutrient-dense, anti-inflammatory foods:

1. Colorful vegetables
Sweet potatoes, squash, beets, leafy greens. The deeper the color, the more antioxidants you're getting.

2. Healthy fats
Avocado, olive oil, coconut oil. These fats support cell membranes and reduce inflammatory markers.

3. Quality protein
Grass-fed beef, wild-caught fish, pastured chicken. Protein helps repair tissue and stabilize blood sugar, which keeps inflammation in check.

4. Herbs and spices
Turmeric, ginger, garlic, rosemary. Small but mighty inflammation fighters.

5. Berries
Blueberries, cranberries, and other low-sugar fruits are packed with polyphenols that fight oxidative stress.

Simple Swaps to Lower Inflammation

You don't need to overhaul your entire routine. Start with these easy swaps:

• Replace seed oils with olive or avocado oil
• Swap refined carbs for root vegetables
• Choose fresh herbs over processed seasonings
• Trade sugary snacks for berries and nuts

Consistency matters more than perfection. Small changes add up.

Let Us Do the Work

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The Bottom Line

Seasonal inflammation is normal, but it doesn't have to derail your health. By prioritizing anti-inflammatory foods and staying consistent, you can support your body through the transition and feel your best all season long.