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  • Writer's pictureMatt Crowe

Inflammation - The Root Of All Evil

If there is one single word that is uttered more often then any other when it comes to the source of all illness, disease and early death… it is without question inflammation.



Our bodies natural response to ‘foreign invaders’ - think junk food, chemcials, toxins, stress, poor sleep, lack of movement and everything in between is creating an environment of chronic stress within the body. And it is making us fat, sick, tired and depressed at record levels and literally killing us!


Here is how to mitigate our inflammatory modern world courtesy of a great review by Dr David Jockers.


1. Anti-Inflammatory Diet

  • The first step - eliminate all inflammatory foods, including alcohol, refined sugar, gluten, refined oils, deep-fried and processed foods, conventional dairy, grain-fed meat and eggs, soda and sugary drinks, and foods that you are sensitive to.

  • Focus your diet on leafy greens, diverse vegetables, low glycemic index fruits, herbs, spices, healthy fats, grass-fed meat, and wild-caught fish.

  • You may also want to consider the ketogenic diet which is heavily supported in the scientific literature and has many real world success stories.

  • Learn more about following a ketogenic nutrition plan here

2. Intermittent Fasting:

  • The benefits of intermittent fasting benefits include cellular repair, autophagy, immune regulation, inflammation levels, and insulin sensitivity.

  • Going 12–18 hours between dinner and breakfast is one of the best ways to improve mitochondrial production.

3. Reduce Stress

  • Reducing stress is a critical for reducing inflammation and improving brain health.

  • Reduce your social media use and time on the internet.

  • Avoid people and situations that bring you down. Surround yourself with loving and uplifting people.

  • Engage in uplifting and relaxation-promoting activities. Read, try some arts and crafts, play cards or board games, sing, and dance.

  • Keep a gratitude journal and write down at least three things you are grateful for before the end of the day.

4. Prioritize Good Sleep Habits

  • Prioritizing good sleeping habits and supporting your natural circadian rhythms is critical for mental health.

  • Ensuring a consistent sleep schedule of 8hrs sleep at the same times is the single best strategy.

  • Create a dark, cool, quiet sanctuary in your bedroom.

  • Develop a regular relaxing nighttime routine - tea, shower, journal, read, sleep!

  • Turn off electronics and avoid sugar or caffeine within 2 hrs of bedtime.

5. Exercise & Movement

  • Nothing may be more potent for beating depression than exercise.

  • Moving your body releases happy chemicals, improve self esteem, stimulates a powerful beneficial brain hormone called BDNF and is more effective than any drug known for beating depression.

  • Developing a regular routine combining cardiovascular, resistance, and strength training is THE KEY.

  • No matter what, stay consistent and move your body 20 to 30 minutes each day. And high intensity or strain is required sometimes!

6. Get Daily Sun Exposure

  • Higher levels of sun exposure are associated with improved mood and lower rates of depression due to stimulation of vitamin D, improved mitochondrial health, feel good neurotransmitters such as serotonin and endorphins as well as the brain enhancing compound BDNF.

  • 30min outdoor every day is critical and if you cant try red light therapy.

7. Ground Your Body:

  • In our society we are surrounded by toxic electromagnetic frequency’s (EMF’s). These EMF’s increase stress within our body and alter neurotransmitter function.

  • By going outside daily in nature and walking barefoot on grass, dirt or sand you absorb natural EMF’s from the ground that balance your electrical rhythms. Even better is a swim in the ocean!

8. Include Magnesium & B Vitamin Rich Foods:

  • Optimal levels of magnesium and B vitamins are essential for good brain and emotional health.

  • The best magnesium and B vitamin rich foods include dark green leafy veggies, avocados, grass-fed animal products, raw cacao and pumpkin seeds.

  • If you have depression a good magnesium and B vitamin supplement is highly recommended.

  • Magnesium L-threonate is a great form of magnesium and ensure pre-activated forms of B Vitamins.

9. Reduce Toxin Exposure

  • Your depression might be due to too much toxic exposure. Toxins are highly under recognised as the source of neurological issues.

  • Clean air & water are very important.

  • Buy organic food as much as possible.

  • Stop using conventional beauty, body, and household products, and replace them with organic, natural, or homemade alternatives.

  • Use glass, stainless steel, wood, and bamboo products instead of plastic.

  • Spend time in nature and breathe in the fresh air.

  • Use a good indoor air filtration system.

10. Support Detoxification Pathways

  • Drink plenty of water to support detoxification through sweating and urine..

  • I recommend using infrared saunas to promote detoxification through sweating.

11. Supplement with Vitamin D

  • Vitamin D is an important vitamin that is critical for many areas of your health, including your immune function, bones, muscles, and mental health.

  • Vitamin D has been linked to depression and mood disorders.

  • I recommend taking a daily vitamin D3 supplement with vitamin K2. Vitamin K2 optimizes the absorption of D3 and further enhances your health.

12. Find Ways to Laugh Daily

  • Did you know that children laugh 300 to 400 times a day, while adults only laugh 17.5 times on average?

  • It may improve your immune system, hormones, mood, and pain levels, work your muscles, and make you happier.

  • It increases endorphins in your body and may reduce depressive symptoms.

13. Omega-3 Fatty Acids important

  • Omega-3 fatty acids are healthy fats with anti-inflammatory benefits that are strongly linked with decreasing anxiety & depression.

  • Your diet must be very rich in omega-3 fatty acids include salmon, cod liver oil, herring, sardines, anchovies, mackerel, other fish and seafood, algae, pasture-raised eggs, grass-fed butter, hemp seeds, chia seeds, and flax seeds.

14. Improve Your Mitochondria:

  • The mitochondria are the energy powerhouses of every cell.

  • The brain is the most dense area of mitochondria with over 10,000 mitochondria per neuron as opposed to 1,000 mitochondria in each muscle cell.

  • Support your mitochondria with clinical doses of CoQ10, L-carnitine, N-acetyl cysteine, creatine monohydrate, B vitamins, magnesium, alpha lipoic acid and D-ribose.

15. Support Gut Health

  • Your brain and gut are closely connected and supporting your gut is important for preventing and reducing brain inflammation.

  • Make sure gut-friendly, anti-inflammatory, and nutrient-dense diet abundant in veggies, healthy fats, clean protein and probiotic-rich foods, such as sauerkraut, kimchi, and kefir.

  • When gut inflammation goes down it also reduces inflammatory mediators in the brain and improves depressive symptoms.

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