Here are three ways to reduce inflammation and get to feeling your best.

There are two main goals: decrease the amount of simple sugars by eating better carbohydrates and eating carbohydrates in smaller amounts to moderate the body’s response to sugar. This reduces the quick sugar peaks that lead to inflammation.

Breakfast buffets with orange juice, processed cereals, bread and marmalade should be avoided. Many of these products can create a sugar rush and inflammation. Juice contains as much as several teaspoons of sugar but does not include the fiber that naturally exists in fruit pulps and skins. Eating whole fruits with pulp and skins lowers the sugar response. Even whole grain breads contain heavy gluten proteins that can give rise to low-grade inflammation.

Breakfast should focus on proteins, fats, vegetables and fruits. The strategy is to choose fresh fruits and berries, and complex carbohydrates from unprocessed products like sweet potatoes, quinoa and brown rice. Carbohydrates should be eaten with fats and protein.

Every opportunity for exercise is an opportunity to decrease inflammation. The body responds positively to each of the three types of exercise: cardiovascular exercise, strength training and stretching. This means you can vary your exercises depending on schedule and demands of life. Aim to do some exercising every day.

Eating strategically for exercise is another way to go. This means arranging your carbohydrate intake around workout sessions. Include proteins, to make sure that the carbohydrates are used to build muscles. Preferably eat an hour after exercising so the muscles will get nourishment more quickly.

Life can be stressful, and that stress increases inflammation throughout the body. A period of deep breathing and meditation will help the body recover from stress. So, take some time to breathe deeply, meditate or practice yoga to actively achieve mindfulness.

It is also important to let the digestive system rest. Short periods of fasting decrease inflammation. Consider doing a mini-fast or fruit only fast every week but don’t go all day without any food. More information regarding intermittent fasting can be found online.

The rest and stillness of sleep is healing. The body activates important repair mechanisms during sleep. Maximize the healing effects of sleep by keeping regular sleep patterns. Try falling asleep before 11PM.