11 Lifestyle Shifts That Can Calm Your Body's Inflammatory Response

3. Support Your Gut Microbiome

The health of your gut is a key player in your body’s inflammation story. Science now shows that the bugs living inside your intestines—your microbiome—help regulate immune responses and shape your inflammation levels. According to functional medicine expert Amy Myers MD, supporting gut health starts with fiber-rich foods (like oats, beans, and berries) and naturally fermented products, such as yogurt, sauerkraut, or kimchi. British research and ZOE guidance highlight that these choices not only feed “good” bacteria but also promote substances that quiet inflammatory processes throughout the body. Small, daily steps can have lasting impact—try building a breakfast parfait with fruit and unsweetened yogurt, or adding a spoonful of sauerkraut to your salad. If you’re curious, even a single serving of a new fiber or fermented food each week can gently expand your gut’s diversity. Remember, every body is different; experiment playfully and listen to what feels good for you. Over time, your gut—and, by extension, your whole self—will thank you.

4. Prioritize Restorative Sleep

There’s real healing power in a good night’s sleep. When you consistently get restorative rest, your body has a chance to repair and regulate key systems—including inflammatory pathways. Clinical practice shows that people with poor sleep often experience higher levels of inflammation, making this one of the most caring shifts you can make for your health. Good sleep habits might start with a gentle wind-down ritual: dimming lights at night, avoiding screens before bed, or sipping a calming tea. Creating a cool, quiet, and comfortable bedroom can help signal to your body that it’s time to rest. If waking up often or struggling with insomnia is a challenge, know that you’re not alone—and small adjustments can add up over time. Celebrate each step and honor the wisdom of your body as it settles into deeper rest. Restorative sleep isn’t a luxury; it’s an act of kindness that allows your entire body to reset and recover, day after day.