New Delhi: Managing inflammation does not always require major lifestyle changes. According to nutritionist Deepsikha Jain, simple daily habits related to diet, physical activity, stress management and meal timing can help support overall health and may reduce chronic inflammation over time.
In a video shared on Instagram, Jain outlined five practical changes that people can incorporate into their routine to promote better health. While these habits may support overall well-being, experts note that persistent inflammation or underlying medical conditions should be evaluated by a qualified healthcare professional.
Start the day with healthy fats
Jain recommends beginning the day with a small quantity of ghee or virgin coconut oil along with a glass of warm water.
According to her, these foods may help support gut health by maintaining the gut lining, which plays an important role in regulating inflammation.
She advises consuming them on an empty stomach and waiting about 20 to 30 minutes before eating breakfast.
Follow a Mediterranean-style diet
The nutritionist also recommends adopting a Mediterranean diet, which emphasises whole grains, fruits, vegetables, legumes, nuts, seeds, olive oil and healthy sources of protein.
According to Jain, replacing highly processed foods with nutrient-rich foods containing antioxidants and omega-3 fatty acids may help lower inflammation.
The Mediterranean diet has been associated in research with improved heart health and reduced risk of several chronic diseases.
Stay physically active
Regular exercise is another important factor in managing inflammation.
Jain recommends aiming for at least 150 minutes of moderate physical activity each week, in line with widely accepted public health guidelines.
Activities such as brisk walking, cycling, swimming or other forms of regular exercise can help improve overall fitness, reduce excess body fat and support healthy immune function.
Manage stress effectively
Chronic stress can have a negative impact on physical and mental health.
Jain advises incorporating stress-management techniques such as meditation, mindfulness or other relaxation practices into daily routines.
Managing stress may help regulate the body’s hormonal responses and contribute to better overall health.
Eat dinner earlier
The nutritionist also suggests having dinner earlier in the evening.
According to Jain, eating earlier may help maintain healthier blood sugar levels, support the body’s natural circadian rhythm and assist in regulating cortisol, a hormone associated with stress.
She says aligning meal timings with the body’s internal clock may reduce metabolic strain and contribute to better long-term health.
Healthy habits support overall well-being
Experts generally agree that maintaining a balanced diet, exercising regularly, managing stress, getting adequate sleep and following consistent meal timings are important components of a healthy lifestyle.
While these habits may help reduce inflammation and improve overall wellness, they should complement—not replace—medical advice or treatment for chronic inflammatory conditions.
Individuals with ongoing health concerns should consult a healthcare professional before making significant dietary or lifestyle changes.
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