Repairing Inflammation
- janlindquist
- Jun 16
- 5 min read
There are some important steps you can take to prevent pro-inflammatory build-up in your cells. By syncing your natural body clock to steady cortisol, insulin, and melatonin, your nervous system shifts to deeper repair to cool the ongoing chronic inflammation.

Harmonize Day & Night Rhythms.
We are controlled by an internal biological clock located in a small cluster of nerve cells inside our brain, specifically within the hypothalamus. These cells are considered the master clock for circadian rhythms in both humans and all mammals.
Essentially, we are wired for these circadian rhythms through information about light and darkness from our eyes. The light sensitive cells in the retina contain protein that sends signals that are essential for synchronizing our internal clock with the external day-night cycle.
When we are exposed to blue light, photoreceptors are signaled to adjust our internal time clock. This then supresses melatonin [the major sleep hormone] production and increases wakefulness.
Did You Know Your Body Contains a Molecular Clock?
Within this cluster of nerves that control circadian rhythm, there lies a complex molecular mechanism driven by these clock genes and clock proteins.
These genes and proteins are responsible for our 24-hour cycle of day and night and coordinate circadian rhythms throughout the body.
It's amazing to know that various organs and tissues in the body contain their own circadian clock and are synchronized with our master clock.
The timed release of hormones like melatonin that promote sleepiness and cortisol that promote wakefulness, is essential in regulating the sleep-wake cycle.
When our circadian rhythm is regulated appropriately, the brain can coordinate the receiving of light inputs from the eyes to keep us in a healthy circadian rhythm.
But, What If I'm Not Sleeping or Waking Up At Normal Times?
Steps to Rewire your Circadian Rhythm.
Manage light exposure as light is the strongest signal in our environment that helps to reset the sleep-wake cycle. Increase sunlight during daylight hours and decrease artificial light received at night from TV screens and electronic devices. Remember, artificial light lowers melatonin levels
Maintain a regular meal schedule to help regulate sleep/wake cycles.
Set up a regular bedtime routine, ideally going to bed before 11pm.
Create a dark,cool, and quiet bedroom.
Limit daytime napping, especially later in the day. If you are a shift worker, a short nap before the start of your shift can be beneficial.
Move your body every day, bonus points for outside movement and avoid exercising close to bedtime, which can disrupt sleep.
Limit caffeine, alcohol, nicotine and some medications known to cause wakefulness close to bedtime.
Get Into Rhythm - Sync Your Clock.
Adopting an "ideal" system is dependant on many personal factors. This is a template to consider with an encouragement to create what works for you.
The Circadian Clock - [what's going on throughout our day/night cycle].
6:00 AM - Wake Up Spike
5 minutes of sunlight
Move for 15 minutes
Eat within 1 hour of waking up
30 grams of protein + fiber
16+ oz of filtered water with minerals and lemon.
9:00 AM - Best Focus
Productivity is high
Get up and move every hour for 1-2 minutes.
Noon - Fuel Up
Prioritize protein
Include fiber-rich veggies & fruits
Add healthy omega-3 fats
Move your body for 5 minutes after lunch.
2:00 PM - Cortisol Diminishes - Less Energy
Limit caffeine
Drink water
Deep breathing, legs up the wall
Routine tasks are best at this time of the day
3:00 PM - Energy Rebounds
Continue drinking water
Afternoon beverage swap - try green tea instead of coffee
Add a protein + fiber snack if hungry
5:00 PM - Small Evening Meal
Eat early for best digestion & sleep
Focus on protein and fiber-rich vegetables
Create a small balanced plate
Walk for 5 minutes after dinner
7:00 - Nightime Routine
Dim lights, turn off overhead lights and use lamps
Reduce blue light stimulation by using blue-light blocking glasses for all screens at night
Enjoy herbal tea or Golden Milk
Take a warm bath
Cut off alcohol [stimulant]
10:00 PM - Go To Bed
Create a cool, dark sleep space
Try a magnesium supplement
Read for 20 minutes in bed
Listen to music, a non-stimulating podcast or audiobook
11 PM - 2:00 AM - Deep Sleep Repair
Growth hormone increases
Toxins flush from system
Tissue repair, immunity and cognition processes are happening
2:00 AM - 6:00 AM - REM Sleep
Memory consolidates and improves
Learning increases
Mood, and brain health is supported
Dreams, emotional processing happens
Eating Like Your Life Matters!
Here's a list [not exhaustive, but helpful] of foods that support an anti-inflammatory lifestyle.
Proteins
Choose lean, high-quality sources that your budget allows. Grass-fed, wild caught, pasture-raised, and organic are all lables to look for for fewer toxins and a higher nutrient profile.
Chicken
Fish - Sardines, Salmon, Cod, Shellfish, Tuna
Beef
Eggs
Collagen Peptides [read ingredient list, choose wisely]
Protein Powder [read ingredient list, choose wisely]
Jerky/Beef Sticks [no added or low sugar]
Bison
Pork
Legumes - Black Beans, Lentils, etc.
Fiber-Rich Vegetables & Fruits
Choose organic if budget allows. When inflammation is high, lowering sugars even in fruits can be helpful. Focus on lower sugar fruits like berries, kiwi, green apples, citrus.
Leafy Greens - Spinach, Kale, Collards, etc.
Cruciferous Family - Brussels, Cauliflower, Broccoli, Cabbage, etc.
Romaine, Arugula, Bok Choy, Spinach, etc.
Alliums - Onions, Garlic, Leeks
Mushrooms
Greens Beans, Peas, Sugar Snaps, Carrots, Cucumbers, Radish Celery
Artichokes, Asparagus
Berries
Citrus Fruits
Apples, Pomegranates, Kiwi, Peaches, Plums, Pears, Cherries, Grapes, etc.
Fats
Eliminate fats from seed oils like corn, cannola, sunflower, and safflower oil. Prioritize organic, as toxins are much greater in non-organic sources.
Extra Virgin Olive Oil
Avocado & Avocado Oil
Grass-fed Ghee/Butter
MCT Oil/Coconut Oil
Olives
Nuts & Seeds
Nut Butters, Tahini [sesame seed]
Carbohydrates
Include starchy vegetables and legumes before adding *grains. If inflammation is high, you have a sluggish or diagnosed thyroid condition, eliminating grains can be helpful in reducing symptoms of high inflammation.
Potatoes - Sweet, White, Purple, Gold, Yams, etc.
Squash - Butternut, Spaghetti, Acorn, Pumpkin
Beets, Casava, Parsnips, Rutabaga, Plantains, Turnips
Lentils, Chickpeas, Kidney, Black, Navy, Pinto Beans
*Gluten-free Oats, quinoa, rice, teff
Make it Simple, Easy, and Repeatable.
Eating to support less inflammation and increase health should not require a degree in nutrition or extensive culinary skills.
Try This.
Begin with what you like, what's in season and affordable.
Find a simple to follow template for every meal that includes; protein, fiber, fats, and carbohydrates.
Cook larger amounts to have food ready to re-heat for a few meals.
Find a few 'treats' that won't derail your healthy eating plan.
Before you mindlessly put something in your mouth - try a glass of water.
Create a schedule for eating and sleeping that you can actually follow.
Be patient, and consistent. Change is difficult, especially if it's too drastic.
Remember, it took years to become inflammed - it will take time to feel the effects of this change.
Consider Becoming Informed!
Move The Needle - A lifestyle approach to life-long health.

This is not a class, but an individualized blueprint to follow so that you can live free from the constant need to "get back on track" hoping this time it will be different.
Learn how real, whole foods can support better health, a leaner frame, less medications and a general feeling of finally being in control.
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Thanks for reading,
Jan
All wonderful points ! We can always keep adapting healthier habits.