Earlier this year, we explored the concept of hidden inflammation in your body, how it develops quietly, how it impacts long-term health, and why so many people don’t recognize the signs until they’ve been living with symptoms for years.
If you missed that May article, you can read it here: “Are You Living with Hidden Inflammation?”
Today, we’re taking a deeper dive.
Chronic inflammation remains one of the most significant drivers of autoimmune flares, fatigue, skin conditions, digestive issues, hormonal imbalances, and stubborn weight gain. But the good news is that inflammation is modifiable; your daily choices can dramatically influence whether your body stays inflamed or moves toward healing.
This article provides fresh insights and updated, AIP-friendly strategies for reducing inflammation naturally.
Why Inflammation Becomes Chronic
Inflammation itself isn’t the enemy. It’s a protective response, a biological fire alarm. But when the “alarm” stays on too long, it can damage tissues and disrupt immune function.
Today’s chronic inflammation often stems from:
- Dietary irritants (processed foods, seed oils, nightshades, gluten, dairy)
- Blood sugar instability, especially from frequent snacking or high-sugar diets
- Chronic stress, which elevates cortisol and inflammatory cytokines
- Poor sleep quality or inconsistent sleep
- Gut dysbiosis, including SIBO, leaky gut, or microbiome imbalance
- Environmental toxins, fragrances, mold, or polluted indoor air
- Over-exercising or under-recovering
Understanding these hidden triggers empowers you to take meaningful steps to lower inflammation, often more effectively than relying solely on supplements.
How to Recognize When You’re Inflamed
Chronic inflammation presents differently for each person, but the most common signals include:
- Fatigue that doesn’t improve with rest
- Digestive issues (bloating, constipation, diarrhea, reflux)
- Joint pain or muscle aches
- Skin flare-ups (eczema, rashes, breakouts)
- Headaches or brain fog
- Unexpected weight changes
- Increased food sensitivities
- Low mood or irritability
If these symptoms sound familiar, don’t panic; your body is signaling that it needs support. With the right adjustments, inflammation can come down quickly.
AIP-Supportive Strategies to Lower Inflammation Naturally
1. Prioritize Nutrient Density
The core of the AIP diet is built on giving your body the raw materials it needs to repair. Focus on:
- Organ meats, even 1–2 times per week, deliver huge benefits.
- Wild-caught seafood, especially salmon and sardines
- Colorful vegetables (aim for 6+ cups per day)
- Bone broth for gut support
- Fermented foods to re-balance the microbiome
These foods don’t just reduce inflammation; they support the rebuilding of healthy tissue.
2. Clean Up Your Sleep Hygiene
Optimizing your sleep routine is one of the most impactful ways to lower inflammation. Sleep is when your immune system recalibrates, tissues repair, hormones rebalance, and the gut lining restores. Here are simple AIP-friendly adjustments that make a meaningful difference:
- Reduce exposure to artificial light after sundown, or wear high-quality blue-light-blocking glasses to support natural melatonin production.
- Sleep in a temperature-appropriate environment. While many experts recommend a cool room, this doesn’t apply to everyone. If you tend to run cold, forcing yourself to sleep in a chilly space can create unnecessary stress. Aim for a temperature that feels cozy and relaxing to your body.
- Use blackout curtains to minimize light exposure
- Avoid eating at least 2 hours before bed, especially sugary foods.
- Enjoy a calming herbal tea
A consistent nighttime routine signals safety to the nervous system, allowing your body to shift into deep parasympathetic healing.
3. Identify Your Personal Food Triggers
AIP isn’t meant to eliminate foods forever, but it is designed to help you learn what your body reacts to.
Common inflammatory triggers include:
- Nightshades
- Nuts and seeds
- Eggs
- Coffee
- Grains
- Dairy
If you’ve been reintroducing foods since our last article in May, this is the perfect time to check in with yourself. Are any symptoms creeping back? If so, consider doing a short, focused “reset” week of nutrient-dense AIP eating.
4. Balance Your Blood Sugar
Blood sugar spikes drive inflammation, even in people without diabetes.
Simple habits make an enormous impact:
- Pair carbs with protein and healthy fats
- Eat meals at consistent intervals
- Avoid snacking late at night
- Try a morning walk or light movement after meals
Stable blood sugar = stable inflammation.
5. Support Your Stress Response
Stress might be the most significant overlooked driver of inflammation. Use simple, daily practices like:
- Deep breathing while your coffee or tea brews
- 10-minute outdoor walks
- A nightly wind-down routine
- Saying “no” more often to protect your energy
Your nervous system and immune system are closely tied; support one, and you support the other.
6. Don’t Overdo Exercise
As we discussed in previous Urban AIP content, more is not always better. Excessive, high-intensity training can amplify inflammation. Choose gentle-to-moderate activity:
- Walking
- Yoga
- Strength training without burnout
- Low-impact cardio
And remember: recovery days are just as important as workout days.
7. Clean Up Your Environment
Many people improve their diet, yet still feel inflamed because their environment is working against them. Easy upgrades:
- Swap synthetic fragrances for essential-oil-based alternatives
- Use a water filter with activated carbon
- Improve ventilation
- Replace plastic food containers with glass
- Vacuum more frequently (dust holds toxins!)
Small changes reduce the toxic load your body has to process.
8. Make time for connection
Connection is vital for humans to thrive whether it’s connection with other humans, animals or nature. Look for ways to build connection into your weekly rhythm:
- Schedule time with a friend who uplifts you.
- Volunteer or engage with animals.
- Spend intentional time in nature.
Connection reminds the body that it is safe—an essential state for healing to occur.
9. Supplement Smartly
While food is foundational, some supplements can help reduce inflammation when used intentionally:
- Omega-3 fish oil
- Curcumin/turmeric (ensure it's AIP-compliant and gut-safe)
- Magnesium glycinate or malate
- Vitamin D
- Probiotics (if tolerated)
Always re-check supplement labels for additives that may not align with AIP guidelines.
A More Informed, Empowered Approach to Healing
Our May article sparked essential conversations within the Urban AIP community about how inflammation hides in everyday life. This updated guide builds on that foundation and offers a more straightforward path toward lowering inflammation in a sustainable, personalized way.
Healing is rarely linear, but with consistent effort, the body responds.
If your symptoms have been creeping back—or if you’re ready to deepen the progress you began earlier this year—these steps can help you restore balance, energy, and confidence in your body’s ability to heal.