Move For Less Pain and More Energy
Chronic inflammation is often an underlying factor in many health issues—from joint pain to fatigue, brain fog, and conditions like heart disease and diabetes. While nutrition and stress management play a big role in keeping inflammation in check, movement is just as important.
I’m not talking about the intense workouts people often associate with exercise – movement doesn’t have to mean pushing yourself to the limit. In fact, regular, varied movement throughout the day is one of the best ways to regulate your immune system and lower inflammation markers.
When you move, your muscles contract, improving circulation and lymphatic flow, supporting your body to clear waste products and excess inflammatory markers. Gentle movement also reduces stress hormones like cortisol, which, when chronically elevated, can drive inflammation up.
Gentle and varied movement also stimulates the production of anti-inflammatory cytokines—small proteins that help balance your immune response. Movement isn’t just about burning calories or building strength; it’s a direct way to communicate with your body’s immune system and keep inflammation levels in check.
What Kind of Movement Works Best?
- Daily Mobility Practices – Joint rotations, controlled, end of range movements, and movement exploration into all angles keep your body fluid and adaptable.
- Walking – One of the most underrated anti-inflammatory tools. Walking improves circulation, reduces stress, and supports a healthy gut microbiome—another key player in inflammation regulation.
- Strength Training – Building and maintaining muscle has been shown to lower chronic inflammation. Bodyweight movements like squats, lunges, and push-ups are a great place to start.
- Restorative Movement – Activities like yoga or tai chi help regulate your nervous system, shifting you into a more parasympathetic (rest-and-repair) state, which lowers inflammation.
Other Ways to Reduce Inflammation
While movement is essential, addressing other areas of health can also help:
- Diet – Eating a nutrient-dense diet rich in whole foods, healthy fats, and fibre supports the body’s ability to manage inflammation. Avoiding processed foods, excessive sugar, and highly processed oils is key.
- Gut Health – A healthy gut microbiome plays a big role in regulating the immune system. Including fermented foods, prebiotic fibre, and staying hydrated can support gut function.
- Liver Support – The liver is responsible for detoxifying the body, and when overburdened, it can contribute to inflammation. Drinking lots of water, consuming cruciferous vegetables, and limiting alcohol can help keep the liver functioning well.
- Lymphatic Support – The lymphatic system is essential for clearing waste. Dry brushing, deep breathing, and staying active help keep lymphatic flow moving.
- Stress Management – Chronic stress is a major driver of inflammation. Mindfulness practices, adequate sleep, and nervous system regulation through movement all contribute to lowering stress-related inflammation.
The key is consistency. Moving a little bit, often, is more effective than an intense workout followed by long periods of inactivity. Think of movement as a daily prescription for lowering inflammation, improving recovery, and supporting overall health.
If you want to learn more about putting this all into practice to lower inflammation for better health, get in touch.
