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Inflammation has become a buzz word in modern health conversations. It’s blamed for everything from fatigue and joint pain to heart disease and diabetes. But inflammation itself isn’t the enemy. In fact, it’s a crucial part of how our body heals from injury and fights off infection.

The problem is when inflammation doesn’t turn off. Instead of lasting hours or days, it lingers for months or years as low-grade, chronic inflammation, quietly contributing to chronic disease.

The good news is that this long-term inflammation is strongly influenced by everyday choices. The foods you eat, the health of your gut, how you sleep, move, and manage stress all play a role.

In this article, we’ll explore what inflammation really is and how simple, evidence-based lifestyle changes can help restore balance.

What Is Inflammation? (The Body’s Built-In Defense System) Inflammation is the body’s natural defense system. It’s how your immune system responds to injury, infection, or harmful substances like environmental toxins. When tissues are damaged, inflammation helps repair them, eliminate potential threats, and begin the healing process.

Although inflammation often gets a bad reputation because it’s associated with pain and swelling, it’s a protective and necessary response. The classic signs of acute inflammation include:

• Redness
• Swelling
• Heat
• Pain
• Temporary loss of function

If you’ve ever twisted your ankle or cut your finger, you’ve seen inflammation in action. That swelling and redness are signs your immune system is working as it should be.

Inflammation only becomes problematic when it doesn’t turn off after the original threat has passed.

Acute vs. Chronic Inflammation: When Protection Becomes a Problem There are two types of inflammation; acute and chronic. While the underlying immune mechanisms are similar, their impact on the body is very different.

Acute Inflammation Acute inflammation is the immune system’s immediate and short-term response to injury or infection. When you jam a finger and it swells, or cut your hand and it becomes red and warm, that’s acute inflammation. The immune system increases blood flow and sends protective cells to the affected area to repair tissue and prevent infection.

This response typically lasts from a few hours to a few days. It’s essential for wound healing, recovery, and fighting off potentially dangerous pathogens. Without acute inflammation, the body wouldn’t be able to heal effectively.

Chronic Inflammation Chronic inflammation happens when the immune system stays activated long after the initial trigger is gone. Instead of resolving, it stays “on” at a low level.

What makes chronic inflammation problematic is that it can persist silently for months or even years. Over time, this ongoing immune activation can lead to:

• Ongoing tissue damage
• Immune dysregulation
• Increased disease risk

Unlike acute inflammation, which heals, chronic inflammation gradually wears down the body.

Why Chronic Inflammation Is a Big Deal for Your Health One of the biggest challenges with chronic inflammation is that it often develops slowly and quietly. Many people don’t even realize they have it because symptoms can be subtle or attributed to stress, aging, or “just being tired.”

However, ongoing inflammation and immune disruption can be an underlying factor in many modern health conditions, such as:

• Heart disease
• Type 2 diabetes
• Autoimmune disease
• Neurodegenerative conditions
• Some cancers

Autoimmune conditions, in particular, are becoming increasingly common. In these cases, the immune system mistakenly attacks healthy tissue. For example, in rheumatoid arthritis the immune system targets joint tissue, while in Crohn’s disease it attacks the lining of the digestive tract.

Chronic inflammation doesn’t cause every disease on its own, but it’s proven to play a powerful contributing role.

Common Triggers of Chronic Inflammation Chronic inflammation rarely appears without cause. It is strongly influenced by lifestyle, diet, and environmental triggers.

Lifestyle Triggers * Poor diet: Diets high in processed foods, refined sugars, and unhealthy fats — and low in nutrient-dense whole foods — promote inflammatory signaling. * Chronic stress: Both physical and emotional stress activate stress hormones that increase inflammatory markers. * Poor sleep: Inadequate or disrupted sleep increases inflammatory cytokines and reduces immune regulation. * Physical inactivity: Regular movement releases antioxidant and anti-inflammatory compounds that help balance immune activity. * Smoking: Reduces anti-inflammatory molecules and increases oxidative stress. * Aging: Natural immune changes with age can increase baseline inflammation. * Poor gut health: An imbalanced microbiome increases inflammatory signaling and disrupts immune regulation. * Obesity: Excess fat tissue releases pro-inflammatory compounds and drives hormonal and metabolic dysfunction.

Environmental Triggers: * Pollution: Air, water, and soil contaminants can stimulate inflammatory responses. * Pesticides: Chemical residues on food and in the environment may contribute to immune activation. * UV radiation: Excessive exposure from sunlight or artificial sources can increase inflammation. * Allergens: The immune system may overreact to otherwise harmless substances, triggering inflammatory compounds.

Nutrient deficiencies, including B vitamins, vitamins C, D, and E, and minerals like zinc and magnesium — can impair immune regulation and increase inflammation.

The encouraging part is that many of these triggers are be changed. Through healthy food choices, stress management, sleep support, and regular movement, we can help calm inflammatory pathways and promote balance.

Signs and Symptoms of Chronic Inflammation Chronic inflammation doesn’t always show up in obvious ways. Unlike a swollen joint or cut, low-grade inflammation can be subtle and easy to overlook. Its symptoms are often mistaken for stress, aging, or other everyday challenges.

Things to watch out for:

• Persistent joint or muscle pain
• Chronic fatigue
• Difficulty sleeping
• Brain fog, anxiety, or low mood
• Digestive issues (bloating, constipation, diarrhea)
• Unexplained weight changes
• Frequent infections

Even though they are often dismissed, they may signal underlying immune imbalance and chronic inflammation. Paying attention to these patterns is the first step toward being aware of inflammation in your body.

The Role of Nutrition in Inflammation Over the past several decades, our diets have dramatically changed. Many traditional, home-cooked meals built around whole foods have been replaced with convenient, highly processed options. These foods are often high in added sugars, refined carbohydrates, excess sodium, and unhealthy fats — all of which can promote inflammation.

Nutrition plays a powerful role in shaping the immune system. What we eat directly impacts the gut microbiome, blood sugar regulation, oxidative stress, and inflammatory signaling.

Shifting toward antioxidant-rich and anti-inflammatory foods can help calm inflammatory responses and support immune regulation.

These include foods rich in:

• Polyphenols: Plant compounds like quercetin (found in onions and apples) and resveratrol (in grapes, berries, cocoa, peanuts and red wine) that help reduce oxidative stress and inflammatory markers.
• Omega-3 fatty acids: Found in fatty fish such as salmon and mackerel, as well as walnuts and flaxseeds. Omega-3s help regulate immune signaling and counteract inflammatory processes.
• Antioxidants: Nutrients such as vitamins C and E, selenium, and beta-carotene (found in carrots and other colorful orange/yellow/green produce) that protect cells from oxidative damage.
• Anti-inflammatory herbs and spices: Ginger, turmeric, cayenne, garlic, and others that naturally support immune balance.

Rather than focusing on restriction, an anti-inflammatory approach centers on adding nutrient-dense, whole foods that support the body’s regulatory systems.

Food as Medicine: Supporting the Body’s Natural Balance The guiding principles of the Food as Medicine Institute emphasize using everyday foods to support optimal health. Whole foods provide vitamins, minerals, fiber, antioxidants, and phytonutrients that work together to regulate immune function and optimize your health.

Nourishing foods help the body regulate inflammatory responses, so they are appropriate and temporary rather than chronic and damaging. Dietary patterns such as the Mediterranean-style and plant-forward approaches are strongly associated with lower inflammatory markers. They do this by emphasizing:

• Colorful vegetables and fruits
• Whole grains and legumes
• Healthy fats like olive oil and nuts
• Fatty fish rich in omega-3s
• Herbs and spices

When paired with supportive lifestyle habits — including quality sleep, regular movement, stress management, and minimizing environmental toxin exposure — nutrition becomes a powerful foundation for reducing chronic inflammation and promoting long-term health.

Takeaway: Inflammation Is a Signal, not a Sentence Inflammation isn’t the enemy — it’s a signal. In the short term, it protects and heals. But when it becomes chronic, it can quietly contribute to long-term health challenges.

The good news is that chronic inflammation is influenced by everyday choices. What you eat, how you sleep, how you move, and how you manage stress all shape how your immune system responds.

From a food-as-medicine perspective, the goal isn’t to eliminate inflammation, but to support balance. Small, consistent changes — like adding more whole foods, prioritizing rest, and moving daily — can help calm inflammatory pathways and promote long-term resilience.

The post Inflammation 101: What You Need to Know About This Silent Driver of Chronic Disease appeared first on Food As Medicine Institute.

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With the new year, you may be in a time of reflection and goal setting. The end of the year marks an exciting energetic shift symbolizing shedding old habits and a fresh new start. With this energy often comes resolutions- those lofty goals we set with the best of intentions to motivate ourselves to make change.

But research shows that most resolutions are abandoned within weeks. It’s even become known in pop-culture. Only ~40% of people maintain their resolutions beyond 6 months. This isn’t a failure of motivation or discipline; it’s a misunderstanding of how behavior change actually works.

Resolutions vs. Habits: What’s the Difference? Resolutions typically focus on outcomes. They center on what we want to achieve: reading more books, losing 10 pounds, wake up earlier. While goals help provide direction, they don’t address how the change will actually happen. The focus is on the result, which psychologically is less sustainable.

Habits, on the other hand, focus on the process. They emphasize repeated actions that lead to meaningful outcomes. Say you have a goal of reading more books in 2026. Rather than setting a specific number to achieve (resolution), think about the steps you need to take to start reading more in general- the new habit.

Behavioral research shows that habits are driven more by context and routine than by motivation. When behaviors become automatic, they reduce decision fatigue and free up mental energy, making them easier to sustain long term.

The Science of Habit Formation Habits tend to follow a cue–routine–reward loop. The cue, or trigger, is a signal that tells your brain to go into automatic mode using a specific habit.

These can be a range of things, including: * A time: the 2pm slump * A place: Your desk at work * An emotion: Feeling stressed or bored * Other people: Seeing co-workers * Past action: finishing a meal

The routine, or behavior, is the action you take when you’re cued. For instance, taking an afternoon coffee break, eating a cookie, scrolling on social media, or visiting a co-worker.

The reward, or benefit, is the positive outcome that satisfies your needs in the moment. The sugar craving from the cookie, mental distraction from scrolling, or social connection with a co-worker.

Here’s what it looks like in action. Waking up at 7am (cue) prompts you to make coffee (routine), which leads to the reward of feeling awake and ready for your day. The reward is what keeps the habit intact.

Neurologically speaking, the basal ganglia play a key role in the formation of habits. This set of brain structures deep in the brain automates repetitive actions, turning conscious efforts into unconscious habits. This can motor skills like riding a bike to thoughts and emotions.

Build on What You’re Already Doing One of the most effective ways to create new habits is through habit stacking- where new behaviors are attached to ones that already exist.

Researcher BJ Fogg created the tiny habits model that focuses on making new behaviors extremely small, connecting them to existing routines and celebrating successes. His model leverages “anchor habits” as the foundation for change.

You reduce the cognitive effort to remember or start the new habit when it’s added immediately before or after the established anchor habit

For instance: * Stretch while your coffee brews * Practice gratitude while brushing your teeth * Take a walk after dinner * Read before turning off your light in bed

This idea of habit stacking leverages automatic behaviors already in place, improving adherence and making success more sustainable.

Make Habits Specific and Realistic One of the biggest challenges with new year’s resolutions is that they are often too big, too vague, or too disruptive. “Exercise more” or “eat healthier” is too vague for your brain to follow.

The most effective habits are: * Small enough to do on your busiest day * Specific enough to remove questions * Realistic enough to fit into your life

Try this: * Instead of “meditate everyday” try: “Take three deep breaths when I sit at my desk” * Instead of “eat more vegetables” try: “Add on a veggie to every lunch” * Instead of “read more” try: “Reading at least one page before I go to sleep”

Smaller habits reduce resistance and increase consistency. Research shows that even tiny habits, when repeated, can lead to larger behavior change over time, increasing confidence and momentum.

Design Your Environment for Success We respond to our environment more than we realize. The spaces we spend time in shape our behavior every day.

Setting up our environments for success can support our habits by making wanted change easier, “bad” habits harder, and reduce friction, which makes new habits harder.

• Want to drink more water? Keep a water bottle full at your desk.
• Want to walk after dinner? Keep your sneakers ready by the door.
• Adding veggies to your meals? Prep them in advance so they are ready to go.

Behavioral economics research consistently shows that small changes in environment often outperform motivation-based strategies because they influence behavior automatically. And while motivation seems to be play an important role, our behaviors are more influenced by recurring triggers and what’s around us.

Expect Setbacks — and Plan for Them Building new habits is hard, and setbacks are inevitable. But setbacks don’t equal failure – they are a part of the process. Stress, illness, travel, and disrupted routines are all part of life and affect consistency.

Have a plan in place for when life gets challenging. If you know you’re going to be traveling, look ahead to find other times to meet your goal.

How we respond to set-back is what matters. Having self-compassion, rather than self-criticism, is connected to longer-term behavior change, especially when it comes to health. A helpful mindset is the “never miss twice” rule: one missed day doesn’t derail progress—what matters is returning to the habit as soon as possible. It focuses on consistency rather than perfection, which is critical to success.

Measuring Progress Without Obsession Tracking progress can reinforce habits, but it’s important to focus on the behavior and process, not just outcomes. Weight, energy, or mood may fluctuate, but consistent behaviors are what drive long-term results.

Some effective ways to measure progress include: * Tracking how often you complete a habit * Reflecting weekly rather than daily * Celebrating small wins and streaks

Research shows that acknowledging progress, no matter how small, boosts motivation and reinforces the habit loop. Acknowledgements can look like a material reward (buying a new pair of running shoes), social reward (celebrating with friends) or anything in-between.

The Takeaway: A New Year Built on Sustainability The New Year doesn’t require a complete overhaul of your life. Lasting change comes from small, intentional actions repeated consistently over time.

By focusing on habits instead of resolutions, and by building on what you already do, you create a foundation for change that is realistic, resilient, and sustainable. Over time, these habits don’t just change what you do; they change how you live.

The post Building Habits That Last: A Smarter Way to Start the New Year appeared first on Food As Medicine Institute.

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Have you ever wondered what keeps your body running so seamlessly behind the scenes? It comes down to your hormones. Hormones are your body’s chemical messengers. They control everything from energy and mood to metabolism, sleep, and fertility. And fat fiber and micronutrients help promote hormone health.

Our current diet and lifestyle can lead to hormone imbalances. This can look like fatigue, weight changes, PMS, stress, and/or sleep issues in our bodies. Nutrition is one of the most powerful and overlooked ways to support healthy hormone production and function.

Here we explore how three key dietary components: fats, fiber, and micronutrients, work together to support hormone health.

Healthy Fats: The Building Blocks of Hormones Our hormones are made from fat. Cholesterol and essential fatty acids create the structural backbone for steroid hormones like estrogen, progesterone, cortisol, and testosterone. Without the right kinds of fats, our bodies struggle to make and regulate these key chemical messengers.

Healthy fats also help stabilize blood sugar, lower inflammation, and improve cell membrane health.

There are three main healthy fats that support hormones:

• Omega-3 fatty acids found in salmon and other fatty fish, flax, chia, and walnuts help reduce inflammation, support hormone synthesis (like brain and reproductive hormones), and regulate hormones like cortisol.
• Monounsaturated fats such as olive oil, avocados, and nuts, promote insulin sensitivity and cardiovascular health and hormone receptor health.
• Saturated fats (in moderation) including coconut oil, ghee, and eggs, provide crucial cholesterol for hormone synthesis and cell structure.

Diets rich in omega-3s and monounsaturated fats are linked to improved menstrual regularity, lower inflammation, and better stress response. Trans fats and highly processed, refined oils like soybean, corn, and canola can increase bad cholesterol and lower good cholesterol, which disrupts hormone signaling and increases inflammation.

Fiber: The Detox and Balance Agent Fiber plays a surprising role in hormone regulation, especially with insulin and estrogen.

• Estrogen balance: Fiber helps the body eliminate excess estrogen through the digestive tract. Soluble fiber binds to estrogen in the liver and carries it out through the stool, preventing reabsorption.
• Gut health: A healthy microbiome is key for hormone metabolism. The gut’s “estrobolome” (the collection of bacteria that process estrogen) helps maintain healthy hormone levels.
• Blood sugar balance: Fiber slows glucose absorption, preventing sharp spikes and crashes in blood sugar that can affect insulin, cortisol, and sex hormones.

Research suggests that eating a high-fiber diet has been shown to lower circulating estrogen and improve insulin sensitivity, reducing risk of hormone-related conditions such breast cancer and PCOS.

To experience these benefits, it’s important to include a variety of fiber sources in your diet. Some of the best sources of hormone-supportive fiber are:

• Cruciferous Vegetables like broccoli, brussels sprouts, leafy greens support liver detox and pathways for clearing estrogen.
• Whole grains such as quinoa, oats, and barley support steady glucose, blood sugar, and improve insulin control.
• Seeds and legumes including flax, chia, lentils and beans have both insoluble and soluble fiber, plus plant compounds like phytoestrogens that support estrogen balance.

Micronutrients: Small but Mighty Regulators While macronutrients (carbs, fats, proteins) provide energy, micronutrients such as vitamins and minerals act as catalysts. They help enzymes synthesize, convert, and regulate hormones. Even mild deficiencies can disrupt hormonal signaling.

Key micronutrients for hormone health: * Magnesium: Regulates cortisol, supports thyroid function. It’s also important for insulin sensitivity and sleep, two hormone regulators. * Zinc: Essential for sex hormone production (testosterone, estrogen, progesterone), fertility, and supports thyroid and immune function. * B vitamins (especially B6, B12, folate): Support estrogen metabolism, energy production, and neurotransmitter synthesis. B6 specifically helps convert estrogen into less active forms, reducing PMS symptoms. * Vitamin D: Functions like a hormone and regulates insulin, mood, and reproductive health. Low levels are linked with PCOS, and supplementation has improved PCOS symptoms. * Selenium, iodine, and iron: All three are crucial for thyroid hormone (TSH) stimulation, triggering thyroid synthesis, and metabolism.

Deficiencies in micronutrients such as zinc, vitamin D, and magnesium are linked to menstrual irregularities, thyroid dysfunction, and stress-related hormonal imbalances.

The Interconnection: How Fat, Fiber, and Micronutrients Work Together Proper hormone function isn’t just about one nutrient; it’s about how they all work together. Together, they maintain stable blood sugar, reduce inflammation, and optimize hormone production. A balanced, nutrient-dense diet with a mix of healthy fats, high-fiber foods, and key vitamins/minerals supports long-term hormonal resilience.

How to use foods and lifestyle to support hormone health: * Build balanced meals with protein, fat and fiber including eggs, avocado, salmon and nuts, and cruciferous vegetables. * Prioritize variety by using different oils and fibers to support gut health. * Make sure you’re eating your minerals by adding dark chocolate or pumpkin seeds (Magnesium), chickpeas and cashews (zinc), and Brazil nuts or eggs (selenium) to your menu. * Support your liver and gut by drinking plenty of water, and eating high-fiber foods and fermented foods to balance your gut microbiome. * Make sure you sleep at least 7-9 hours and manage stress, both of which play a crucial role in hormone regulation and metabolism.

Takeaway: Nourishing Your Hormones Naturally Healthy hormonal function starts with nourishment. By eating whole, nutrient-rich foods that support your body’s natural rhythms, you can improve energy, mood, and long-term health, one meal at a time.

Healthy fats provide the building blocks for hormone production, fiber clears excess hormones and keeps digestion running smoothly, and micronutrients fine-tune every step of the process.

Small daily choices, from adding flax to your smoothie to swapping refined oils for olive oil, can make a measurable difference in your hormonal health over time.

The post The Role of Fat, Fiber, and Micronutrients in Hormone Health appeared first on Food As Medicine Institute.

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With the start of fall comes the start of cold and flu season. We’re spending more time indoors, there’s less sunlight, and changing routines can challenge the immune system.

While many people turn to supplements, lifestyle choices are equally powerful in shaping how the body defends itself. Physical exercise, quality sleep, social connection and more play an important role in lowering infection risk and boosting immune resilience.

The Science of Lifestyle and Immunity The immune system works best when it’s in balance. When it’s too weak, you become vulnerable to infections. If it’s too strong, you run the risk of chronic inflammation or developing autoimmunity, when the body mistakes healthy cells for harmful ones.

Our lifestyle can influence immunity through:

• Exercise: regular, moderately strenuous activity boosts immune surveillance and strengthens the body’s defenses through stimulating immune cells like natural killer cells (NK), and T-cells.
• Stress management: Chronic stress triggers the endocrine (hormone) system which releases stress hormones in the brain and neurotransmitters that affect immune function.
• Time in nature: Spending time in nature and green spaces has been linked to a variety of health benefits including boosting immunity through decreasing stress. Community and connection: Creating bonds and social connection reduces stress and boosts immune responses by improved antibody production and increasing anti-inflammatory markers.
• Sleep: Getting enough, high-quality sleep is crucial for immune restoration, when the body can produce key proteins and cells to fight off infection. Chronic sleep deprivation is linked to increased risk of infection and chronic conditions like cardiovascular and metabolic disease.

Physical Activity: Moving the Body to Prime Immunity There are several key benefits to moderate exercise on our immune system. It improves circulation, allowing immune cells like natural killer cells and T-cells) to detect and fight pathogens more efficiently. Inflammation is lowered through reducing systemic pro-inflammatory cytokines. Movement and exercise also helps to regulate stress hormones like cortisol, which contributes to inflammation, and supports better sleep.

Research suggests that regular physical activity can help prevent many diseases linked to immune system activation. This is connected to increased muscle tone, cardiorespiratory and metabolic health, sleep and cognition which impact inflammation and anti-inflammatory cytokines. These keep the body in an anti-inflammatory status, a key factor in maintaining health and reducing chronic disease.

How to boost activity this fall: * Take brisk daily walks in cool weather * Jump on a bike for a long ride on weekends * Do yoga or Pilates indoors on rainy days * Strength training with body weight or light weights

Time in Nature: The Outdoors as an Immune Ally Nature has a greater effect on us than many realize. The shift to many people in urban and developed areas and spending more time indoors may be affecting our health.

Spending time in nature has been linked to:

• Lowering stress and anxiety.
• Boosting vitamin D when in the sun.
• Exposes you to diverse microbes that support immune tolerance.
• Phytoncides, for example,are plant-derived compounds that we are naturally exposed to when outdoors. They’ve been shown to increase NK cell activity, helping fight infections and abnormal cells.

Forest bathing studies in Japan demonstrate measurable changes in immune markers lasting up 30 days after a nature immersion. Called “Shinrinyoku” in Japanese, these trips involve short leisurely walks through a forest or other wooded area. Research found significantly increased levels of natural killer cells and significantly lower concentrations of adrenaline in forest bathing days compared to controls. This suggests that spending time in nature has the power to boost immune function and protect us from illness and infection.

Implementing nature into you fall activities: * Take weekend hikes to enjoy fall foliage. * Try “green exercise” like walking, jogging, or yoga in a park. * Rake leaves or garden as outdoor chores with added immune benefits. * If you don’t live near a forest, find a city park or bench near some trees and sit with book.

Community and Connection: Social Health as Immune Health Humans are social creatures. We need community and social interaction to survive. Chronic loneliness and social isolation are linked to higher levels of inflammation and weaker antiviral and immune responses.

Social connection is a powerful stress buffer. Strong relationships help lower stress hormone levels, while emotional support builds bonds that ease the mental load we carry throughout our day. Being part of a community also encourages healthier habits from sharing regular meals to staying active together, creating a ripple effect that benefits both mind and body.

Research suggests that feeling socially safe and connected can turn down the stress response and inflammatory gene expression. This likely comes from oxytocin, the “connection hormone” that is released during social bonding. It’s linked to lowering stress hormone, directly regulating immune cells, and reducing inflammation.

How build connection this fall: * Join a community walking or fitness group. * Host potluck dinners with nourishing, seasonal foods. * Volunteer for local organizations. * Make family walks or game nights part of weekly traditions.

Mindfulness and Stress Management: Calming the Immune System Chronic stress raises cortisol, which suppresses immune function and increases inflammation. Mindfulness and meditation practices have been used for centuries as a way to enhance health and well-being.

Research looked at immune parameters such as stimulating inflammatory proteins, gene expression and cellular transcription, quantity of immune cells, immune cell aging, and antibody response. Results suggest that meditation and stress management are associated with changes in immune processes such as inflammation, immunity, and biological aging improving overall function.

Mind-body practices to try: * Meditation or guided breathing for 5–10 minutes daily. * Yoga or tai chi to combine movement and mindfulness. * Gratitude journaling, mindfulness practice, or prayer to shift focus toward positives. * Use earlier sunsets as a cue to wind down with calming practices instead of late-night screen time.

Quality Sleep: Restoring the Immune System Sleep is crucial for all our bodily functions. Inadequate or poor-quality sleep weakens immune defense and increases inflammation. Even one night of poor sleep can reduce natural killer cell activity putting us at risk for infection and sickness.

Studies show that the brain and sleep and the immune system are constantly communicating through shared signals (neurotransmitters, hormones, and cytokines) and the direct nerve connection. Many immune processes follow a daily circadian rhythm that closely follows our sleep-wake cycle. Not getting enough sleep can disrupt these processes negatively impacting how our immune system works.

Strategies for getting quality sleep: * 7–9 hours per night is critical for immune memory and antibody production. * Keep a consistent bedtime and wake-up schedule, even on weekends. * Create a sleep-friendly environment; cool, dark, and quiet. * Limit caffeine and alcohol in the afternoon and evening. * Create a wind-down routine, like reading, gentle stretching, or herbal tea. * Use the season’s longer nights as a natural reminder to shift to earlier bedtimes, aligning your sleep cycle with the rhythm of the season.

Putting It All Together: Your Fall Immunity Plan This fall, remember the key pillars of strong immunity: movement, time in nature, meaningful connection, mindfulness, and quality sleep. You don’t need to overhaul your life all at once, start small by focusing on one area each week.

With each step, you’ll not only strengthen your immune defenses but also nurture resilience and overall wellbeing, helping you thrive through the season ahead.

The post Moving to Boost Immunity: Lifestyle Habits for a Healthier Fall appeared first on Food As Medicine Institute.

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The Power of Food in Healing The concept of “food as medicine” isn’t new. In fact herbs, roots and other plants have been used for centuries in traditional medical systems like Ayurveda, Traditional Chinese Medicine, and Indigenous medicine to treat and prevent a variety of conditions, including boosting immune support.

Researchers have studied many of these traditions, validating their approach and showing how nutrients and bioactive compounds help regulate immunity. The foods we choose can influence inflammation, infection risk, recovery speed, and overall resilience against bugs and viruses.

Here we highlight how our diet can support immunity, the nutrients involved, and which foods stand out as “immune boosters.”

How Food Supports the Immune System Many people don’t realize that there are two components to the immune system. The innate system is what we are born with and is our first line of defense against foreign invaders. The adaptive system is what we acquire over time, through exposure to illness and viruses and the development of antibodies. Both systems require adequate nutrition to fully function properly.

• Micronutrients including vitamins and minerals are crucial components for immune function. Deficiencies in vitamins A, C, D, E, zinc, selenium, and iron impair immune function.
• Antioxidants found in brightly colored fruits, vegetables and herbs reduce oxidative stress caused by infections and chronic inflammation.
• A healthy gut microbiome positively influences immune regulation. About 70% of immune cells are found in our gut and our diet shapes the good bacteria in our microbiome.
• Nutrition and immunity are directly linked. Research shows that an unhealthy or malnourished diet (lacking in macro and micronutrients) can lead to weakened immune responses, leaving people more vulnerable to illness and disease.

Key Nutrients and Compounds for Immune Health While an all-round healthy diet supports immune health, there are specific nutrients that are particularly important.

Vitamin C This potent nutrient has long been connected to common colds. It supports white blood cell function, increases skin/mucosal defenses, and neutralizes free radicals.

Research suggests that taking vitamin C regularly may reduce the duration of colds.Addi it to meals by including raw or lightly cooked vitamin C-rich foods like citrus (lemons, oranges, grapefruit), bell peppers, and strawberries.

Vitamin D A fat-soluble vitamin, vitamin D plays a role in regulating antimicrobial peptides, immune signaling, and T-cell activation. It comes from exposing our skin to the sun, which triggers a cascade of events that create vitamin D. For those is cloudier climates, like the Pacific Northwest, taking supplements can reduce the risk of acute respiratory infections, especially in deficient individuals. Besides sun exposure, the best sources are fatty fish (salmon, mackerel), fortified foods, and mushrooms.

Zinc Zinc is required for immune cell development (T-cells, B-Cells, natural killer cells), wound healing, and antiviral defense. It has strong antioxidative properties, reducing free radicals and inflammation. Low levels of zinc can make us more vulnerable to getting infections and autoimmune disease, reduced wound healing and decreased antibody production.

Some of the best whole-foods sources are shellfish, pumpkin seeds, beans, and nuts.

Polyphenols & Flavonoids These plant-based compounds are linked to reducing inflammation, boosting immune activity and promoting healthy gut bacteria. They act by reducing virus replication (spread throughout the body), regulating inflammation, and upregulating protective enzymes. Green tea catechins and berry flavonoids show antiviral effects and reduce the development and progression of many chronic diseases. Some of the best sources are green tea, apples, onions, and dark chocolate.

Omega-3 Fatty Acids This polyunsaturated fatty acid has powerful anti-inflammatory properties and helps lower immune overactivation and inflammation. The effects of omega-3s on the immune system have been studied for decades. Research suggests that EPA/DHA impacts all immune cells studies and is linked to improved immune resilience. While you can find Omega-3 supplements, the best whole-food sources are fatty fish like salmon and sardines, and walnuts, flax, and chia seeds.

Probiotics & Prebiotics Occurring naturally in many foods, pre- and probiotics can enhance gut microbiome diversity, strengthen gut barrier, and help regulate immune tolerance. Prebiotics are what feed healthy gut bacteria, and probiotics are the good bacteria themselves. They play a key role in the connection between the gut and the body. Research has shown that taking probiotics may reduce the risk of respiratory and GI infections. Many people take probiotic supplements, which can come in condensed form, but they are also found in fermented foods like yogurt, kefir, kimchi, as well as garlic, onions, and bananas.

Cooking with Immune-Boosting Foods Using immune-boosting foods in your meals doesn’t have to be hard. Many of them are probably already in your pantry or fridge. Simple strategies can help preserve their potent nutrients and make them a part of your everyday meal plan.

Garlic Contains allicin, a potent compound with antimicrobial, anti-inflammatory, antioxidant, and immune-modulating effects. Adding garlic to your diet can help maintain immune balance promoting immune function. To use in meals at home, add it raw to dressings or lightly sauté for soups/stews to preserve allicin levels.

Ginger Rich in gingerol, which lowers inflammation and free radicals and supports respiratory health, ginger is another powerful immune tool to use everyday. Used for centuries for its flavor and health benefits, ginger’s benefits are linked to the many phenolics that can influence immune cells like T-cells, macrophages, and neutrophils. Use fresh in stir-fries, teas, or smoothies.

Turmeric The bright orange root, popular in south Asian and Indian cooking, turmeric contains curcumin which has been linked to boosting immune response, and antimicrobial effects. Research indicates that its most powerful effect is anti-inflammatory, which may help prevent and reduce symptoms of inflammatory diseases. It’s best used in curries, added to roasted vegetables, or mixed into golden milk (with coconut or almond milk). Be sure to use it with black pepper to increase absorption.

Elderberry Packed with potent antioxidant compounds called anthocyanins, elderberries are connected to antiviral activity, boosting white blood cells (helping to fight infections) and regulating cytokines (which can increase inflammation). Some research suggests that elderberries can help manage and prevent viral respiratory infection, and may reduce the severity of common colds. It’s best taken as a syrup, tea, or supplement.

Ginseng Used for centuries in Chinese medicine, ginseng has been used for a variety of medicinal uses due to is active compounds, ginsenosides, which interact with immune cells and their pathways. Studies have shown its adaptogenic effects protect from inflammation, autoimmunity, neuroinflammation, and infections. Use it as a supplement, extract, or add the root to stir-fries, soups or tea.

Holy basil Also known as Tulsi, Holy Basil is known as the “elixir of life” in India. Containing high levels of eugenol, a polyphenol linked to lowering blood sugar, balancing blood pressure, decreasing inflammation, and supporting anxiety and depression.

Research shows it may boost immune function through its immune modulation and immune defense. Mostly commonly used as tea or as an extract or supplement.

General Cooking Tips for Immune Foods: * Steam vegetables to preserve vitamin C and antioxidants. * Pair fat-soluble vitamins (A, D, E, K) with healthy fats (olive oil, avocado, nuts). * Rotate a variety of immune foods to maximize nutrient diversity and benefits.

Takeaways Food plays a powerful role in shaping immunity, from vitamins and minerals to polyphenols and probiotics. Building a diverse, nutrient-rich diet with immune-supportive whole foods is more effective than relying on supplements or “superfoods” alone. If this is new to you, choose one ingredient to add to your meals this week. Small regular changes can make a big difference in boosting your diet and boosting your immunity and health.

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Everyone experiences stress, whether it’s a deadline at work, juggling kids’ schedules, or even a hard workout. While it may feel like something that just impacts your emotions, it significantly affects your body, too. Your blood sugar regulation is one of the systems most impacted.

Stress hormones can cause spikes in blood sugar levels and impact how our body uses glucose. Over time this can put us at risk for developing conditions like insulin resistance, type 2 diabetes, and other metabolic conditions.

The good news is that by understanding how stress affects your blood sugar, and strategies to manage it, you can support both your mental and physical health.

How does stress affect blood sugar? When we encounter stress, your body activates the fight-or-flight response. Historically, this mechanism was designed to give you quick energy and focus to escape from dangerous situations, like running from a predator. It raises your heart rate, increases breathing, and boosts blood flow to muscles.

While usually thought of as negative, stress isn’t always bad. It can help you perform better or keep you awake and alert in certain situations. The challenge comes when stress is frequent or long-lasting.

There are three primary types of stress: * Acute stress: Short-term stress that comes and goes quickly. It can be positive (a workout, public speaking) or negative (an argument, work deadline). * Episodic acute stress: Frequent bouts of acute stress without enough recovery time. Common in high-pressure jobs like healthcare or emergency response. * Chronic stress: Ongoing stress lasting weeks or months, often related to financial concerns, relationship struggles, or workplace challenges. Chronic stress is the most harmful, as it continuously disrupts hormone and glucose balance and can lead to health issues if left unchecked.

Both physical and psychological stress trigger the release of stress hormones, which cause the liver to release glucose so the brain and muscles have fast fuel. While helpful in short bursts, chronic stress keeps this signal switched on, disrupting blood sugar balance over time.

How Stress Hormones Affect Blood Sugar and Insulin ResistanceAt the center of the stress-blood sugar connection is hormones.

Cortisol – the primary stress hormone Released by the adrenal glands, cortisol prompts the liver to release glucose into the bloodstream, providing longer-term energy. When cortisol levels remain high due to chronic stress (or conditions such as depression), insulin’s ability to move glucose into cells is reduced; a condition called insulin resistance. This leaves excess glucose in the bloodstream and raises the risk of type 2 diabetes and other metabolic diseases.

Adrenaline – the fight-or-flight trigger Adrenaline (also known as epinephrine) drives the fight-or-flight response, the rapid “adrenaline rush” feeling. It quickly increases blood sugar to provide immediate energy, often accompanied by symptoms like a racing heart, faster breathing, sweating, and heightened alertness. While short-lived, adrenaline can also lead to a rebound drop in blood sugar, which often triggers cravings for sugary foods.

Glucagon – the backup energy signalUnlike cortisol and adrenaline, glucagon balances blood sugar by increases glucose levels when blood sugar is low. It works in contrast to insulin by raising blood sugar when levels get too low. During stress, glucagon levels rise further, signaling the liver to release more glucose. Instead of restoring balance, this amplifies the effects of cortisol and adrenaline, driving blood sugar even higher. Repeated exposure to this cycle contributes to insulin resistance and glucose imbalance.

Chronic Stress and Blood Sugar: The Link to Metabolic SyndromeWhen stress becomes chronic, it impacts our blood sugar beyond short-term energy dips and spikes. Over time, the constant cycle of stress hormones, insulin and glucose can put us at higher risk for developing metabolic syndrome. This is cluster of conditions that often occur together, including:

• High blood sugar
• High blood pressure (hypertension)
• Low levels of HDL (the “good”) cholesterol
• Excess fat around your stomach
• High levels of triglyceride fats (Hypertriglyceridemia)

Having three or more of these significantly raises your chance for type II diabetes, cardiovascular disease and stroke.

Chronic stress can contribute to metabolic risk in several ways: * Continuous cortisol release keeps blood sugar elevated and pushes the pancreas to make more insulin, leading to insulin resistance. * Stress promotes fat storage around the abdomen, which is metabolically active and increases inflammation. * Stress hormones affect blood pressure and fat metabolism, worsening two additional markers of metabolic syndrome. * Stress-related habits — poor sleep, overeating, alcohol use, or inactivity — compound these biological effects.

Lifestyle habits like poor sleep, overeating, excess alcohol use, and reduced exercise can add to these biological effects. Metabolic syndrome is both common and preventable, and managing stress is a crucial and often overlooked strategy for helping to maintain balanced blood sugar.

Natural ways to lower blood sugar from stress Unfortunately, stress is a part of life. But by learning how to cope with stressful situations, you can shift how your body responds. Research suggests that daily stress management techniques support both cortisol regulation and blood sugar balance.

Effective practices include: * Deep breathing & meditation: Just a few minutes a day can lower cortisol and trigger the body’s relaxation response. * Moderate physical activity: Activities like walking, cycling, or yoga reduce stress hormones and improve insulin sensitivity. Avoid extreme overtraining, which can raise cortisol. * Prioritize sleep: Poor sleep increases cortisol and disrupts glucose metabolism. Aim for 7–9 hours of quality rest in a cool, dark room. * Mindfulness & gratitude practices: Journaling, prayer, or reflecting on positives can improve mood and reduce psychological stress. * Balanced meals: Eating protein, fiber, and healthy fats stabilizes blood sugar and prevents the highs and lows that amplify stress.

Even small steps, like stepping outside for a walk around the block, pausing for 5 deep breaths, or choosing a balanced meal can help keep stress and blood sugar steady.

Takeaways Stress doesn’t just affect your mood, it can directly impact your body through blood sugar, insulin sensitivity, and long-term metabolic health. Chronic stress can shift the body toward insulin resistance and metabolic syndrome. Learning how to manage stress is just as important as healthy eating and regular movement for blood sugar balance. By starting with one stress-reducing practice today, you’ll be on the way to reducing stress, and improving your energy, focus, and overall wellbeing.

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Why Blood Sugar Balance Matters You’ve just wrapped up lunch, and an hour later your eyelids feel heavy, your focus is slipping, and you’re craving something sweet to get through the rest of the day. Sound familiar? These mid-afternoon crashes are often a sign that your blood sugar has spiked and is now crashing, and your body is asking for a quick fix.

Blood sugar (or blood glucose) is one of your body’s most important health markers. It’s crucial for providing your body with the energy it needs to function and is key for steady energy, mood, mental clarity, and weight regulation.

Over time, poor blood sugar control can increase risk of diabetes, metabolic syndrome, and heart disease. Knowing how to keep your blood sugar balanced, will help reduce the risk of these conditions and support lasting energy all day. Stable glucose also reduces inflammation, supports hormonal health, and helps prevent energy crashes.

The good news? Balancing it isn’t about restriction, it’s about making smart, intentional choices.

Understanding Glucose and Its Role in the Body Glucose is the body’s main source of energy. It fuels everything from muscle contractions to brain activity. It’s mostly sourced by the food you eat, especially carbohydrates like fruits, vegetables, grains, and legumes.

During digestion, these foods are broken down into different components, including molecules like glucose, which enters your bloodstream. The hormone insulin then helps move glucose into your cells, where it’s used for immediate energy or stored for later.

When working well, our blood sugar stays within a tight range. However disruptions from lifestyle choices or health conditions can cause hyper- and hypoglycemia.

• Hyperglycemia happens when your blood sugar is too high. Common causes are eating too many refined carbs and sugars (think about a hyper kid after eating a bowl of ice cream), lack of physical activity, stress, illness, or insulin resistance (like in Type II Diabetes). You may feel thirsty, weak or tired, have blurred vision, and urinate frequently. Long term hyperglycemia can damage blood vessels and nerves, leading to complications like metabolic, heart and kidney disease.
• Hypoglycemiais when your blood sugar is too low. This can come from skipping meals, too much caffeine, certain medications, or an imbalance between carb intake and insulin. Severe hypoglycemia can be dangerous and lead to fainting, seizures, and loss of consciousness.

The goal is to maintain steady glucose levels and avoid the sharp spikes and crashes that can have both immediate effects on your energy and mood, and long-term consequences for your health.

Hormones 101: Your Body’s Blood Sugar Regulators We usually think of food as having the biggest influence on blood sugar, but hormones play a key role well. Understanding how they work in the body helps you make healthy lifestyle changes to support balanced blood sugar.

Insulin: Released after you eat, insulin’s main job is to regulate the body’s energy by balancing micronutrient levels after you eat. It moves glucose from your bloodstream into your cells to be used for energy or stored later. When our body is out of balance from stress, health issues, or eating poorly, our cells become less responsive to insulin. This condition, called insulin resistance, leaves both insulin and glucose circulating in the blood stream, putting us at risk for metabolic disease like type II diabetes.

Glucagon: Glucagon is insulin’s counterpart. While insulin lowers blood sugar, glucagon works to raise it when sugar levels start to drop. it signals your liver to convert glucose into a useable form, and releases it into the bloodstream. It can also make glucose from other sources like amino acids. In some conditions, particularly in diabetes, glucagon levels may remain too high, contributing to chronically elevated blood sugar levels and making glucose control more difficult.

Cortisol: Known as the “stress hormone,” cortisol is released during times of physical, mental, or emotional stress. It plays a role in blood sugar regulation by triggering a spike in blood sugar to fuel the body during a fight-or-flight response. While this spike prompts the release of insulin, cortisol can also reduce the effectiveness of insulin in the cells, increasing the risk of insulin resistance when stress is chronic.

Understanding how these hormones work tells us why both diet and lifestyle factors play such a powerful role in blood sugar control. When you know how they influence glucose levels, you gain valuable insight into how to take an active role in supporting this process.

Practical Strategies for Balanced Blood Sugar While thinking of changing habits and focusing on your blood sugar can feel overwhelming, there are some simple strategies you can start to add into you routine to help keep your blood sugar balanced.

Don’t skip breakfast! After 8 hours of fasting, eating breakfast is crucial for jump starting your metabolism. Prolonged fasting can lead to fatigue, mood changes, weight gain and headaches. Eating breakfast gives your body fuel it needs to prevent mid-morning crashes and cravings. Try going to sleep 15-30 minutes earlier so you can wake up 15-30 minutes earlier to carve in time to make breakfast.

Avoid skipping meals Skipping meals causes stress in the body, increasing cortisol levels (stress hormone) which can lead to inflammation and increase sugar cravings. Eating regularly helps keeps your metabolism and glucose levels steady.

Follow the PFF Rule (Protein, Fat, Fiber) These are key for promoting slow digestion and steadily releasing glucose. Fiber in particular helps regulate the body’s insulin and slows the absorption of carbs and sugars that have been consumed. Aim for 35-50g of fiber a day, that’s about 10-20g a meal depending on how frequently you’re eating.

Eat fat! We have become a fat-phobic society, thinking that eating fat is bad for us and will make us fat. But the truth is that we need fat – the key is to eat healthy fats. Add foods like avocado, nuts, and olive oil to your meals to stabilize energy and curb cravings.

Water, Water, Water Even mild dehydration can affect blood sugar regulation. And it’s not uncommon to reach for calorie-rich energy drinks, juices and sodas. But these can spike your sugar levels, leading to an energy crash later. Drinking water instead of these helps you stay energized and your glucose levels even.

Watch for problematic carbs Refined and heavily processed carbs contribute to a variety of health issues. Try to avoid or limit this to reduce blood sugar issues:

• Added sweeteners like table sugar, honey, maple syrup,
• Refined grains like white pasta, white bread, and white rice.
• Fructose from fruit juices and high-fructose corn syrup
• Sugary snacks like cookies, candy and pastries
• Processed foods like potato chips and pretzels
• Sweet beverages like soda, fruit juice, flavored waters, and energy drinks
• Alcoholic beverages in excess

Move your body everyday Moving for at least 30 minutes (ideally 60-90) stimulates muscles to absorb glucose for energy. Exercise also improves insulin sensitivity, making it easier to move glucose into cells, lowering the amount of glucose in the bloodstream. For those at risk of prediabetes or already heading towards metabolic disease, daily exercise is a must. Not only will activity support insulin sensitivity while moving your body and muscles, but the benefits continue all day. Movement can be anything from going to the gym or biking, to dancing or walking.

Manage stress Stress leads to cortisol, which can lead to increased insulin resistance and imbalanced blood sugar levels. Adding stress reduction practices like deep breathing, yoga, meditation, walks outside, or saying words of gratitude reduce can help keep cortisol levels in check. Lower stress also decreases inflammation, protecting us from other health conditions, and helps reduce cravings for unhealthy snacks, making it easier to maintain overall health and mange weight.

Get enough sleep A healthy sleep cycle is crucial for most aspects of our health including weight management, emotional regulation, and balancing blood sugar. Our hormones rely on sleep to stay balanced, so when we don’t sleep long enough or have a poor sleep quality, this affects their function. Poor sleep is also linked to decreased glucose metabolism and appetite regulation, increasing the risk for developing diabetes. Try to be in bed before midnight and aim for at least 8 hours of sleep a night.

Did you know that nearly 1 in 3 adults in the U.S. have prediabetes and 80% of them don’t even know it. Research shows that making even modest changes like these can cut the risk of developing type 2 diabetes by more than half.

Key Takeaway Balancing blood sugar naturally is one of the most effective ways to improve your daily energy, reduce cravings, and protect your long-term health. It doesn’t require drastic changes, just small, consistent habits like building balanced meals, adding movement into your day, and getting enough sleep.

What’s one change you can make today to help balance your blood sugar?

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Photo credit Jeremy Bishop via UnSplashWe’re in the heart of summer, and that means it’s prime grilling season. Backyard BBQs are one of the season’s highlights, bringing friends and family together to share good food and great company.

But there’s a catch: charred meats, sugary sauces, and highly processed sides can turn a fun cookout into a source of hidden health risks, from carcinogens to inflammatory ingredients.

While that might sound scary, you don’t have to give up BBQ favorites to stay healthy. With a few simple tweaks, healthy grilling can be both delicious and nutritious, so you can enjoy all the flavor without worry.

Choosing Quality Meat: Grass-Fed, Pasture-Raised, and Nutrient Benefits Sourcing matters. One of the first steps to healthy grilling is your meat. Grass-fed meat and pasture raised meats have higher nutrient levels than those raised conventionally. This is thought to come from the diverse nutrients consumed in the animals’ grass and plant rich diet. They’re rich in omega-3 fatty acids (healthy fats), phytochemicals, antioxidants, and conjugated linoleic acid (CLA) all of which help fight inflammation and oxidative stress.

CLA, specifically, has been linked to multiple health benefits, including regulating blood sugar and insulin levels, decreasing the risk of heart diseases,and may help with weight loss.

On the other hand, conventionally raised meat is usually grain fed. Grain diets are less nutritious and have higher levels of omega 6 fatty acids, which can promote inflammation if eaten regularly. Additionally, the hormones and antibiotics often used in conventional farming may disrupt the gut microbiome and interfere with hormone balance over time.

When buying meat for the grill, look for:

• Grass-fed and finished beef
• Pasture-raised poultry and pork
• Organic or certified humane labels
• Local farms or ranches that are transparent about their animal care and feeding

How Marinades Reduce Carcinogens and Improve Flavor What most people don’t know is that marinating is about more than just flavor. It’s a way to protect your health when grilling. Cooking meat at high temperatures can create harmful compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These have been linked to cancer in animal studies and research suggests a potential cancer risk in humans.

Marinades help reduce the formation of these compounds while also providing great flavor and keeping meat moist. Acidic marinades that use, lemon juice, wine, yogurt and vinegars promote the breakdown of meat fibers, lowering the formation of HCAs when meat is grilled. You can find simple marinade recipes to make a home as alternatives to store-bought dressings and sauces that are often high in added sugar.

Our favorite Marinade Ingredients * Acids: lemon juice, apple cider vinegar, wine, yogurt * Antioxidant Herbs: garlic, rosemary, oregano, thyme, turmeric * Healthy fats: avocado oil (has a mild flavor for marinades and a high smoke point- more on that later!)

What Are AGEs (Advanced Glycation End Products) and How to Reduce Them Grilling also can increase the risk of exposure to Advanced Glycation End Products (AGEs). These are harmful compounds that form when sugars react with proteins or fats during high-heat cooking like grilling, broiling, or frying.

When we consume AGEs regularly, our body has a harder time expelling them. They accumulate in our tissues and organs, particularly those with long-lived proteins like collagen. AGEs can increase oxidative stress, inflammation, insulin resistance, and promote aging and chronic conditions like diabetes and heart disease.

Tips for reducing AGEs in your meat: * Use acidic marinades with antioxidant-rich herbs and spices * Avoid overcooking or blackening your meat * Cook at moderate temperatures and flip meat frequently to reduce carcinogens * Choose smaller cuts of meat that cook faster and more evenly

While we focus most of the attention on meats, it’s important to know that grilling vegetables and plant proteins from far fewer AGEs than animal proteins. This makes them a balanced alternative when watching your AGE intake.

Best Oils for Healthy Grilling: High Smoke Point Options Oil plays a key role in grilling, but not all oils should be treated the same. Each one has a different smoke point, the temperature when it starts to break down. If heated past this point, oils can release harmful free radicals and other toxic compounds in your food.It can also create off flavors in your changing how your meat and grilled veggies taste.

Here is a guide to our most common kitchen oils and where they fall on the smoke point spectrum.

• Briley, J, Jackson C. Food as Medicine Everyday- Reclaim Your Health With Whole Foods. NUNM Press; 2016. Healthy BBQ Sides: Building a Balanced PlateTo optimize your healthy grilling experience even further, think about the FAME plate when planning your meal. Food as Medicine Everyday (FAME) prioritizes a vegetable-forward diet. This means filling half your plate with grilled or fresh veggies alongside whole grains and fruit. Zucchini, eggplant, mushrooms, asparagus, corn, and peppers are great on the grill.

A fresh salad, fruit salsa, or whole grain side adds fiber, increases nutrients, including vitamins and minerals, and helps with hydration. To mix things up, you can occasionally use plant-based proteins, such as tofu, tempeh, mushrooms, or bean burgers. Buy organic when possible, as soy products like tofu can be highly processed and GMO.

The Takeaway Healthy grilling starts with intention. By choosing quality meats, using flavor-packed marinades, understanding how heat affects food, and choosing the right oils, you’ll unlock all the smoky, savory flavors of the grill, without the health drawbacks. Whether you’re hosting a summer cookout or just firing up the grill for a quick weeknight dinner, these tips will help you savor the season, boost nutrition, and enjoy every bite.

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Have you ever noticed that you crave different foods at different times of the year? As summer comes into full swing with longer, sunnier days, our bodies crave lighter, hydrating summer foods, and for good reason.

Our bodies are naturally designed to digest certain foods at different times throughout the year.

We are big fans of seasonal eating at the Food as Medicine Institute, and throughout the year, we’ll highlight the best foods to eat in what season, starting with summer.

What is Seasonal Eating and Why It’s Important for Health Seasonal eating means choosing foods that are naturally grown and harvested during the current season. As hunters and gatherers, this used to be second nature; we relied on what was available at different times of the year. We’d harvest fresh foods and preserve them for the winter months when fresh crops weren’t available

Today, modern farming and globalization have made it possible to access nearly any food, any time of year. Strawberries in January? No problem. While this convenience is appealing, research shows that year-round mass production may come at a cost to our health. Industrial farming practices have been linked to a decline in nutrient density and overall food quality.

At FAMI, our mission is to empower people to use food as a tool for health and healing, and seasonal eating is one way to do that. Seasonal foods are fresher, more flavorful, and often more nutrient-dense. They also support hydration, healthy digestion, steady energy, and reduced inflammation.

Top Health Benefits of Eating Seasonal Summer Foods One of the key benefits of seasonal eating is freshness. When we eat foods that are in season, we’re getting them at their peak freshness when they’re packed with the highest levels of nutrients, vitamins, minerals, and flavor.

Summer produce, in particular, is often rich in water. Think about cucumbers, watermelon, celery, and lettuce, all of which are made of more than 95% water. These hydrating summer foods help keep us from getting dehydrated during hot weather, when our bodies need extra support.

Many seasonal summer foods also have cooling anti-inflammatory properties. For example, menthol in mint activates cold-sensitive receptors in the mouth and skin, helping us feel cooler while also reducing inflammation and aiding digestion. The fresher the food the more nutrient dense, fiber, and flavor the have as these tend to break down over time. Eating fresh seasonal summer foods also supports a balanced gut microbiome and healthy digestion.

Best Summer Fruits and Vegetables for Hydration and Health While you can’t really go wrong with any fruits and vegetables in season, here are some of our favorite seasonal summer foods.

Berries Strawberries, blueberries, and raspberries are nutrient-dense powerhouses, rich in essential minerals such as potassium, calcium, magnesium, iron, and zinc. They’re also packed with anti-inflammatory polyphenols that help reduce oxidative stress in the body. Research has linked eating berries to a range of health benefits, including lower blood sugar levels, anticancer activity, improved skin health, and protecting brain function.

Melons Strawberries, blueberries, and raspberries are nutrient-dense powerhouses, rich in essential minerals such as potassium, calcium, magnesium, iron, and zinc. They’re also packed with anti-inflammatory polyphenols that help reduce oxidative stress in the body. Research links eating berries to a range of health benefits, including lower blood sugar levels, anticancer activity, improved skin health, and protecting brain function.

Stone Fruits Peaches, nectarines, cherries, and plums, known as stone fruits, are rich in antioxidants such as flavonoids and cyanidins, which help reduce oxidative stress and inflammation in the body. Their high fiber and polyphenol content support healthy digestion and natural detoxification.Cherries, in particular, are high in anthocyanins, anti-inflammatory compounds connected supporting heart and brain health, as well as provide protective effects against certain types of cancer.

Cucumbers Cucumbers are one of the most hydrating and cooling summer vegetables. They have a high-water content making them easy to digest and naturally detoxifying. Additionally, they’re packed with plant compounds like polyphenols, cucurbitacins, flavonoids, and carotenoids. These nutrients help counteract free radicals, reduce inflammation, fight bacteria and tumor growth, and protect against oxidative stress. They also support healthy blood pressure, balanced blood sugar, cardiovascular function, and can even help soothe irritated skin.

Tomatoes Tomatoes are another summer staple, rich in lycopene which helps protect against sun damage and inflammation. They’re high in vitamins E and C, and minerals like potassium, phosphorus, magnesium, calcium, and iron. With additional nutrients like beta carotene, lutein, and zeaxanthin, tomatoes support eye and heart health as well as blood circulation, muscle strength, digestion, and reducing oxidative stress and cholesterol levels.

Summer Squash Summer squash is loaded with phytochemicals and carotenoids that make it another potent summer food. The small seeds can be eaten raw or cooked and are rich in healthy fats, proteins, and antioxidants. Squash are also full of potassium, fiber, iron, folate, and vitamin C. It’s especially known for supporting heart health, blood sugar regulation, lowering blood pressure, boosting immune function, and offering anti-inflammatory and anticancer benefits.

Leafy Greens Leafy greens like spinach, kale, and Swiss chard are a light and nutrient-dense. They’re packed with vitamins A, C, and K, folate, and minerals such as iron, magnesium, potassium, and calcium. High in fiber, they promote healthy digestion and are linked to a wide range of benefits, including antioxidant, anti-inflammatory, anti-diabetic, and anticancer effects.

Tips for Eating Seasonally in Summer One of the best ways to eat seasonally is by shopping at your local farmers’ markets. Summer farmers market produce offers the freshest, local options and give you a direct connection to where your food comes from. Supporting local growers also strengthens your community and its economy. While it may not be realistic to buy all your groceries from the farmers’ market, simply choosing two or three favorite summer foods each week is a great place to start.

Other summer nutrition tips: * Eating raw or lightly cooked preparations (grilling, steaming, quick sautés) to preserve nutrients. * Make hydration part of meals: Think infused waters, chilled soups, or juicy fruit-forward salads. * Batch prep cold dishes like grain salads, wraps, and smoothie packs.

Final Takeaway Embracing summer’s seasonal foods is about more than just eating fresh, it’s a way to align with your body’s natural rhythm and support your local community. Seasonal eating encourages variety, ensures peak freshness, nutrition and flavor, and supports the body’s different stages throughout the year. When we eat in rhythm with nature, we nourish more than our hunger; we cultivate resilience, boost energy, and lay the foundation for long-term wellness.

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We Love Broccoli here at the Food as Medicine Institute, so we’re celebrating this day with a post by first-year Master of Science in Nutrition student Laura Jarrell in which she shares how to Boost your broccoli!**

Boost your broccoli!by Laura Jarrell, NUNM Master of Science in Nutrition student

Broccoli, a brassica vegetable, is a rich source of compounds called glucosinolates, including glucoraphanin. Myrosinase, an enzyme present in broccoli, activates glucoraphanin to an isothiocyanate called sulforaphane. Sulforaphane supports the human body in a number of health-promoting ways. It’s an antioxidant, promotes detoxification (by inhibiting phase I and inducing phase II), has anti-cancer properties, is anti-apoptotic, improves bone health, and supports general gut and cardiovascular health. Sulforaphane’s anti-inflammatory effects in the brain have been shown to improve verbal communication and social interaction markers in those with autism (1), and to treat neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis (2). These significant benefits are great news for Americans, who on the whole really love broccoli!

Back to myrosinase though, since that’s needed to make these properties bioavailable. The enzyme is released from broccoli plant tissues to perform its alchemy when those tissues are disturbed in some way – being sliced, bitten, chewed, or broken all qualify. However, heat destroys myrosinase and significantly reduces the quantity of glucosinolates available, so those who consume cooked broccoli may not be absorbing as much sulforaphane as they might if it were uncooked (1). Although one could say any broccoli is better than no broccoli, consuming raw broccoli leads to faster absorption, higher bioavailability, and higher absorption of sulforaphane compared to cooked broccoli (3).

Although broccoli is an undeniably popular vegetable, I bet it’s more commonly consumed in a cooked form (blanched, microwaved, steamed, roasted, etc.) as opposed to raw. The rough texture and bitterness of broccoli (as well as other brassica vegetables) don’t necessarily make it an easy vegetable to consume uncooked, and even learning about the potential health benefits of raw vs. cooked is not likely to change that. However, I learned in a Healing Foods class lecture about slicing broccoli and letting it sit on the cutting board for a few minutes to let the myrosinase do some of its enzymatic work, and found that this is a really simple way to potentially improve the bioavailability of sulforaphane in cooked broccoli.

So, in an effort to maximize the benefits from my broccoli consumption, I looked for a way to consume raw broccoli. I found that broccoli salad is a delicious and popular way to eat raw broccoli! Try this recipe at home for a tasty version of a deli counter favorite.

References:

1. Vanduchova A, Anzenbacher P, Anzenbacherova E. Isothiocyanate from Broccoli, Sulforaphane, and Its Properties. J Med Food. 2019;22(2):121-126. doi:10.1089/jmf.2018.0024. Accessed January 18, 2023.

2. Schepici G, Bramanti P, Mazzon E. Efficacy of Sulforaphane in Neurodegenerative Diseases. International Journal of Molecular Sciences. 2020; 21(22):8637. https://doi.org/10.3390/ijms21228637. Accessed January 18, 2023.

3. Vermeulen M, Klöpping-Ketelaars IW, van den Berg R, Vaes WH. Bioavailability and kinetics of sulforaphane in humans after consumption of cooked versus raw broccoli. J Agric Food Chem. 2008;56(22):10505-10509. doi:10.1021/jf801989e. Accessed January 18, 2023.

Raw Broccoli Salad

(Adapted from NY Times Cooking)

Yield: 4-6 servings

Ingredients:

For the Dressing:

· ½ cup golden or black raisins (or dried cranberries)

· ½ red onion, finely sliced

· ¼ cup apple cider vinegar

· 4 teaspoons granulated sugar

· Kosher salt

· 3 tablespoons extra-virgin olive oil

· 1 tablespoon sesame oil

For the Salad:

· 1½ pounds broccoli (about 2 heads)

· 1 apple (any variety), cored and cut into ½-inch cubes

· 2 scallions, white and green parts, finely sliced

· Kosher salt (such as Diamond Crystal) and black pepper

· ½ cup toasted sliced almonds, pepitas or sunflower seeds

· 1 cup red or green grapes (optional), halved crosswise

Instructions:

1. Make the dressing: Place raisins and red onion in a small bowl. Add vinegar, sugar, ¾ teaspoon salt and 2 tablespoons of water, and toss to combine. Leave to pickle for 10 minutes while you prepare the rest of the ingredients.

2. Peel the woody exterior from the broccoli stalks and discard. Chop the stalks into ½-inch pieces. Chop the broccoli florets into ½-inch pieces. (Myrosinase, do your thing!) Place all the broccoli pieces into a large mixing bowl.

3. After 10 minutes, finish the dressing by adding the olive oil and sesame oil to the bowl with the pickling raisins and red onion, and stir well to combine. Taste and season with more salt if needed. It should be tangy, slightly sweet and a little salty.

4. Add the raisin-and-onion dressing to the broccoli along with the apple and scallions. Using two large spoons, toss so that everything is well coated. Season with ½ teaspoon salt and black pepper to taste.

5. When you are ready to eat, add the almonds and grapes (if using), and gently toss. Serve at room temperature.

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Cranberry season is here, but it doesn’t have to end with Thanksgiving! This cranberry-ginger-lime salsa recipe is festively red and as delicious as it is nutritious, making it a dazzling, healthy side dish for any celebration you have planned this holiday season – or any time of year. PREP: 10 MINCOOK: 0 MINTOTAL: 10 MIN …

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Nutty from browned butter and toasted hazelnuts, savory from lots of garlic and crumbled gorgonzola, and flecked with sweetness from diced tomato and wilted spinach, this recipe hits all the right notes of flavor and texture. PREP: 10 MINUTESCOOK: 55 MINUTESTOTAL: 65 MINUTES Ingredients 1 large spaghetti squash (about 4 pounds) 1 Tbsp. olive oil …

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Many of us have experienced an increase in stress over the last year. Though stress often carries a negative connotation, a healthy stress response is essential for our overall well-being. It is when stress becomes chronic and unmanaged that we start to see its detriments to health, and this has a lot to do with …

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If the concept of food as medicine had a mascot, then turmeric would definitely be in the running! The benefits of this golden spice have been a popular topic in health news for the past decade. To learn more about turmeric, it’s impact on health, and how you can start using it in your kitchen …

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FAMI’s nutritionist Julie Marks and Lead Physician Dr. Pera Gorson were featured in an interview by KATU News discussing food’s impact on mental health for KATU’s “Kind is Better” campaign.  The interview aired just in time for the holidays, when supporting a healthy mood is especially important.  

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The Sixth Annual Food as Medicine Symposium SAVE THE DATE Portland Oregon, February 16th-17th, 2019 The Food as Medicine Institute at NUNM will hold its 6th Annual Food as Medicine Conference on February 16th and 17th this year’s symposium will bring together a diverse group of speakers to discuss the impact food choices have on …

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NUNM’s FAMI and FAME founder is featured in “Dr. Julie Briley–Success Story,” a story from the American Association of Naturopathic Medical Colleges. “There is demand for our medicine and there are many ways to deliver it; the challenge is to figure out what works to your strengths.”

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Food as Medicine Everyday Workshops Slated for Kansas City in February National University of Natural Medicine (NUNM) today announced it has formed an educational partnership with Saint Luke’s Hospital in Kansas City, Missouri, to collaborate in the delivery of clinical and community education nutrition workshops and research in the Midwest. The Food as Medicine Institute Alliance was …

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“Failing to plan is planning to fail” ~ Benjamin Franklin Why Meal Planning is Helpful When shifting to a whole foods based diet meal planning can make our goals a lot more achievable. Whole foods diets use minimally processed foods that often do not come from a package, which involves some planning and preparation on …

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The 12 week Food As Medicine Everyday (FAME) course was designed to give people the chance to reclaim their health through hands on cooking and nutrition lessons. The best part about FAME is that it works. FAME participants end the course with a fresh and manageable outlook on everyday nutrition and health. We know this …

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NUNM and our Food as Medicine Symposium received made national TV coverage: “Some doctors prescribe food instead of pills to treat certain patients.” The CBS news segment, by reporter Jennifer Kastner, focused on MDs beginning to advise patients about healthy eating and nutrition. The segment spotlights the university’s recent FAMI conference and its appeal to …

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Courtney Jackson, ND, passionately promotes the healing power of whole foods to her patients and the public. Dr. Jackson is co-founder of NUNM’s Food as Medicine Institute and co-author of * Food as Medicine Everyday – Reclaim your Health with Whole Foods. In this TEDx talk – “Healthy Digestion: Not What But How?” – Dr. Jackson …

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Host Ellen Goldsmith, LAc, interviews Dr. Julie Briley of NCNM’s Food as Medicine Institute. One in three children born after 2000 may develop type 2 diabetes or heart-related diseases, including high blood pressure or high cholesterol–many of them before adulthood. The mission of NCNM’s Food as Medicine Institute (FAMI) is to help people discover the …

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Healthy fat is good for you!  Dr. Courtney Jackson and Dr. Julie Briley will dive into the complex topic of fats and give you practical tips for choosing oils.  

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How we eat is just as important as what we eat. Drs. Courtney Jackson and Julie Briley explain how eating in a stressful environment affects your digestion and provides simple strategies for your meals.

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The rural town of Banks, population 1,700, is located about 25 miles west of NUNM. Dr. Andrew Erlandsen, FAMI physician and chair of NUNM’s Master of Science in Integrative Nutrition program, describes expanding FAME to Banks—and the effects on the entire community.

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The FAMI doctors explain why fad diets don’t work. Instead, their Guiding Principles can help to guide people towards a whole foods diet.

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Learn simple tips from Dr. Courtney Jackson and Dr. Julie Briley to help you understand what is in your food and how food labels can be deceiving.

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Listen in as hosts Dr. Courtney Jackson and Dr. Julie Briley, co-founders of Food as Medicine Institute (FAMI), talk with Portland natural foods icon Bob Moore of Bob’s Red Mill Natural Foods about the early days of his whole-grains food company, which helped kick-start the natural foods industry at its inception in the 1960s