Tips for Reducing Inflammation While Pregnant

Lingering inflammation is taxing for the mind and body. It can cause pain and prevent the optimal function of nearly all components of the body. Chronic inflammation is even linked with symptoms of depression and anxiety. So, how should we manage it?

Total body Inflammation Management:

  • Mindful nutrition
  • An active lifestyle

Specific body parts:

  • Dry needling
  • Acupuncture
  • Icing

Tips for Total Body Inflammation Control

Here are some general nutrition tips for reducing inflammation while pregnant.

Quick disclaimer:

We are not certified dieticians. To get a full understanding of what’s right for you and your body we recommend speaking with a doctor,  nutritionist, herbalist, or dietician. 

Avoid sweet things. 

I know it can be hard. Cooking sweet treats can be a source of joy. It can be a stress reliever, a holiday ritual, and even a symbol of hospitality. I mean, who can really imagine a birthday party without a cake? And, I’m not saying those things have to disappear completely. Challenge yourself to incorporate fruits into decadence. Create more of a “new-(less sugary) normal” for our kids. What if we offered  “protein power packs” at our kid's next superman birthday. Include a choice of greek yogurt and (allergy-aware) nuts. Or some good quality meat and cheese swords?

There’s a really interesting book called Sweetness and Power. It talks about the history of sugar and how it found its way into nearly every bite of our lives. Here's the gist:

Great Britain was wealthy enough in the 1600 and 1700s to make sugary jams and teas. These served as fast, time-saving fuel for factory workers. Then, people’s taste buds caught on. Here we are today. Hardly able to use any condiment without it being loaded with sugar and high fructose corn syrup. This study did a metaanalysis on sugar’s effect on inflammation biomarkers. Take a look at the increase in the prevalence of sugar in our diets:

  • In a review of the sugar consumption of 18 developed countries, it was found that total sugar intake as a percentage of energy ranged between 13.5–24.6% in adults

That’s quite a bit! Especially considering that The World Health Organization (WHO), recommends no more than 10% (5% for further health benefits) of an adult’s diet should include sugar.

It’s important to avoid it because of what happens on a cellular level. Once our body digests and allocates the sugar molecules, it promotes the synthesis of free fatty acids (FFA) in the liver. That then triggers the inflammatory processes throughout our whole body.

Put a dash of turmeric in it. 

The compounds in turmeric have been shown in a meta-analysis of randomized control trials to decrease pain and inflammation in people with arthritis. The studies said about 1,000 mg/day had therapeutic benefits. You can make turmeric lattes, add it to stir fry, any savory sauce, eggs, beans, or vegetables. The possibilities are endless. As far as simplicity and affordability are concerned, it's a magic healing dust. You can even grow turmeric in your own yard. 


The song “I like to Move it Move It,” from the Madagasgar movie might be my theme song/personal mantra. Just like people tend to glean the most social happiness from unplanned social interactions... I think unplanned, spontaneous movement can also be a source of great joy. It feels more gratifying to seize unexpected opportunities. It definitely feels better than punishing yourself for not sticking to a fitness regimen.  By all means, set aside time for yourself to be active. Either alone or with company. You, your body, and your happiness are a priority.

Our bodies are designed to be in some sort of motion essentially all the time... unless eating or sleeping. Basically, just 20-minute spurts of moderate movement make our body release catecholamine, which has anti-inflammatory properties. 

Controlling inflammation in specific parts of your body

Put something cold on it. 

Coldness has wonderful healing potential. It can really affect our body’s ability to circulate blood to the areas that need it. Putting an ice pack on something that’s inflamed cues the body to send more blood there. Especially when the ice pack is removed. There are plenty of cold extremists out there like Wim Hof who claim  “God Is Cold,”. He even has a whole cryotherapy + breathing technique. The protagonist in the film My Octopus Teacher swam in cold oceanic water every day for a year, never wearing a wetsuit. He wanted to “remove himself from barriers with nature, so as to better be a part of nature”. I’m not saying you have to climb Mt. Everest without a coat or anything. But applying an icepack to an ache or pain for 10-15 minutes a few times a day, or taking a cold shower every once in a while can be very beneficial. 

Have a professional gently poke it. 

Acupuncture and dry needling both have the goal of tricking the body into healing itself. It modifies neuroinflammation at a cellular level. Acupuncture works through the energy principles of chi. Dry needling works by modifying specific anatomical structures levels of tightness. Different modalities resonate with different people.

There are so many benefits to professional needling and acupuncture.

Needling creates a “rewiring” impulse to the nerve and nervous system as a whole. So, if you have a chronically tight or sore spot, it’s worth getting it examined and potentially needed. It usually just takes 1-2 sessions to really teach the nerve and muscle to communicate in a more effective way

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