Anti-Inflammatory Lifestyle Habits: Simple, Effective, and Backed by Science

Persistent fatigue, widespread aches and pains, skin redness and eczema, frequent diarrhea or constipation…

These common symptoms may be signs of chronic inflammation. Chronic inflammation (also known as "silent inflammation") is dangerous because it doesn't usually present with the obvious symptoms of acute inflammation (redness, swelling, heat, and pain), but rather subtly and systematically damages health. 

A recent study found that chronic inflammation can "awaken" dormant cancer cells.

Chronic inflammation can "awaken" cancer cells.

Many cancer patients, even after successful surgery to remove the primary tumor, experience recurrence months or years later, often due to dormant cancer cells in other organs being reactivated.

 In September 2025, researchers from the Chinese Academy of Sciences and MIT published a study in the Proceedings of the National Academy of Sciences (PNAS) finding that inflammation can awaken dormant cancer cells in distant metastases, triggering cancer metastasis and recurrence.

The researchers used mice in their experiment: they first simulated breast cancer development and metastasis to the lungs in mice, and found that some cancer cells entered a "dormant state"—like deep sleep. These cells neither divided nor formed new tumors. When the researchers induced inflammation in the mice's lungs, these "sleeping" cancer cells were "awakened." More importantly, the awakened cancer cells themselves also changed significantly: they transitioned from an inactive state to an active state, regaining the ability to divide and form metastatic tumors.

 The International Agency for Research on Cancer (IARC) stated that one-sixth of cancers worldwide are caused by bacterial or viral infections, which are commonly referred to as inflammation. Inflammation continuously damages normal cells, promotes abnormal cell growth, and disrupts the body's normal repair mechanisms, ultimately inducing the formation and proliferation of cancer cells.

Chronic low-grade inflammation not only causes continuous damage to cells and tissues, but also leads to DNA damage and mutations, significantly increasing the risk of cancer. The process from inflammation to cancer is often called the "inflammation-cancer pathway." Inflammation within the body is a significant risk factor for many types of cancer, as many cancers originate from a background of chronic inflammation.

For example:

Smoking → Bronchitis → Lung cancer

Gastritis → Stomach cancer

Chronic ulcerative colitis → Colorectal cancer

Chronic hepatitis → Liver cancer

Today, let's discuss how ordinary people can reduce inflammation in their daily lives.

You’ve probably seen countless articles about “anti-inflammatory diets”. Some claim you must only eat “superfoods,” others insist on exercising for two hours daily and cutting out sugar, oil, and nearly everything else. But here’s the truth: you don’t need extreme methods to reduce inflammation.

What really works are simple, sustainable, science-backed habits that anyone can easily integrate into daily life. Let’s explore the key anti-inflammatory lifestyle tips that actually make a difference.

1. Eat the Right Foods 

Anti-inflammatory eating is not about restriction—it’s about choosing better options. Next time you shop, focus on these categories and avoid deep frying when preparing meals: 

Dark leafy vegetables (spinach, broccoli, purple cabbage) – lightly stir-fried or fresh salads work best.

Omega-3 rich fish (salmon, mackerel, sardines) – aim for at least 2–3 servings per week.

 

Nuts and seeds (walnuts, chia seeds, flaxseeds) – convenient, nutrient-rich snacks.

Low-GI whole grains (oats, brown rice, quinoa).

Berries (blueberries, strawberries, blackberries) – packed with antioxidants and Vitamin C.

 

Fermented foods (unsweetened yogurt, low-salt kimchi, kefir) – boost gut health.

Natural spices (turmeric, garlic, ginger, onion) – anti-inflammatory and flavorful.

Foods to limit: refined sugar (sodas, desserts), deep-fried foods, processed meats (sausages, bacon, ham), trans fats, excessive alcohol, and caffeine.

 

2. Prioritize Gut Health

Since nearly 70% of the immune system is located in the gut, its health directly affects inflammation levels. Support gut balance with:

Probiotics (yogurt, kefir, fermented vegetables) 

Prebiotics (garlic, onions, asparagus). 

High-fiber foods (beans, lentils, whole grains).

 

3. Change the Eating Order

Did you know that eating order affects blood sugar and inflammation? Instead of starting with carbs, try this:

Vegetables first (to fill up and balance blood sugar).

Protein next (for satiety and energy).

Carbs last (to minimize sugar spikes).

This simple change can help control weight and reduce long-term inflammation.

 

4. Stay Hydrated

Forget expensive “anti-inflammatory drinks.” The best one is still water. Dehydration slows metabolism, builds up toxins, and causes fatigue.

Daily hydration tips:

Aim for 1.5–2 liters (6–8 cups) of water per day.

Limit sugary drinks, alcohol, and milk tea.

Opt for unsweetened green tea, lemon water, or herbal tea.

 

5. Supplement Wisely

Diet is the foundation, but realistically, most people don’t meet daily nutrient requirements through food alone. That’s where supplements can help. Certain nutrients are particularly beneficial for lowering inflammation. 

Omega-3 fish oil/algae oil – EPA & DHA reduce chronic inflammation and support cardiovascular health.

Vitamin D – deficiencies are linked to higher inflammation.

Probiotics (gummies or capsules) – balance gut microbiota and reduce digestive discomfort.

Curcumin (turmeric extract) – a powerful natural anti-inflammatory compound.

 

Coenzyme Q10 and antioxidants (Vitamin C, Vitamin E) – protect cells from oxidative stress.

 

Remember: supplements aren’t magic bullets, but they can enhance results when paired with healthy eating and lifestyle.

Reliable Supplement Manufacturing Matters

In the global dietary supplement market, product quality and supply chain reliability are just as important as formulations. Many international health brands and retailers already source directly from Jiabeikang Pharmaceutical Holdings Co., Ltd.

Why Jiabeikang?

Functional Gummies Expertise – Our portfolio covers beauty, immunity, energy, gut health, joint health, and more.

Strict Quality Standards – Certified with ISO, GMP, HACCP, ensuring safe and compliant exports worldwide.

Competitive Pricing – Large-scale production reduces costs, giving partners stronger market advantages.

Final Thoughts

Adopting anti-inflammatory habits doesn’t have to be overwhelming. By eating smarter, staying hydrated, prioritizing gut health, and supplementing where needed, you can significantly improve long-term wellness.

And for brands or distributors looking to join the booming wellness market, partnering with Jiabeikang ensures access to high-quality, customizable supplement solutions—from concept to shelf.