Inflammation is at the root of almost every illness , but keeping it low can feel impossible. Between missed sleep, sneaky seed oils, everyday stress, or even a quick processed snack, our bodies are constantly fighting silent inflammation. And as a postpartum mom I am hyper aware of anything that makes me feel even a little extra “puffy”. This summer I’ve been traveling a lot, and travel days tend to spike everything, stress, exposure, poor food options, and less rest (especially when you’re juggling TSA with a baby). After my most recent trip, I came home feeling tired, inflamed, and just off. That’s when I knew it was time to pull out the tools I trust to help my body reset. These are the gentle, natural practices I come back to again and again , both when I’m feeling inflamed and when I’m aiming to stay ahead of the curve.
Why Inflammation Hits Harder Postpartum (Especially After Travel)
Becoming a mom cracked me wide open in the most beautiful and disorienting way. And since giving birth to my son, I’ve realized just how sensitive my body has become to even the subtlest stressors. The little things that used to go unnoticed like a night of poor sleep, sitting for too long, or stretching my energy too thin now leave me feeling puffy, foggy, and just off.
Add travel to the mix and it’s a lot. Even though I do my best to stay nourished with clean, macro-balanced meals or at least pack my own snacks, the disruption still gets to me. Airplanes, long car rides, being “on” all day, and unpredictable sleep all stack up. And as an exclusively breastfeeding mama, my body is already giving so much. I feel it all deeply and quickly.
Postpartum bodies are in a constant state of recalibration. Hormones are still shifting. Nutrient demands are high. And the nervous system is in go-mode more often than not. So even when I’m making the best choices I can, inflammation creeps in. Not as punishment but as communication. A reminder to slow down, and offer my body the support it’s asking for.
My Go-To Inflammation Soothers (That Actually Work for Me)
Inflammation isn’t always a bad thing, it’s our body’s way of protecting and healing itself. But when it lingers too long or gets triggered too often, it becomes something we can feel: bloating, brain fog, joint aches, irritability, poor digestion. Over time, chronic inflammation can quietly wear us down and sometimes cause more issues.
These are the tools I turn to when I need to reset. Each one is simple, natural, and deeply rooted in how the body actually works.
✨ Dry Brushing
Dry brushing has become one of my favorite low-effort, high-impact rituals, especially when I’m feeling puffy, sluggish, or just in need of a refresh. It’s exactly what it sounds like: brushing dry skin in gentle strokes, usually before a shower, using a natural bristle brush. But beneath the simplicity is a deeply supportive practice for your whole system.
Dry brushing stimulates the lymphatic system, a crucial part of the body’s detox process. Unlike the circulatory system, the lymph system doesn’t have a built in pump, it relies on movement, muscle contractions, and external stimulation to keep things flowing. When lymph stagnates (which is common after long travel, lack of movement, or stress), it can lead to puffiness, sluggishness, and that heavy, inflamed feeling.
Brushing toward the heart supports that lymph flow, helping the body naturally release excess fluid, toxins, and metabolic waste. It also boosts circulation, gently exfoliates dead skin, and wakes up the nervous system—so it’s as energizing for the mind as it is for the body.
🍋 Morning Reset: Probiotic or Warm Ginger-Turmeric Lemon Water
- Probiotic supports gut health and digestion
- Lemon supports bile flow
- Ginger reduces inflammation and improves circulation
- Turmeric helps modulate the body’s inflammatory response
Warm water is gentle on digestion—especially postpartum. The mornings I feel the most refreshed and ready for my day are mornings that I remember to make this. Its warming, it wakes me up and while I was pregnant I would open a window and bounce on my birth ball while I drank this and practiced breathing and it just added the perfect touch to that ritual. I highly recommend doing this especially if you are one of those that don’t feel up to eating in the morning. Its gentle and encouraging for your gut and I find I am ready for breakfast shortly after.
🥕 Eating for Ease: Seasonal, Whole Foods
Cooked, seasonal foods are easier to digest and more nutrient-dense. Eating this way reduces gut stress and helps calm the root of chronic inflammation. Eating seasonally is something I find we naturally gravitate to doing but when I started being more intentional about eating foods in season my meals became more intentional, I was trying new foods and I felt so nourished.
🌱 Spring & Early Summer – Gravitating toward lighter, hydrating foods. Think steamed greens, asparagus, berries, herbs like mint and parsley, and brothy soups that feel cleansing but still comforting. Imagine spring cleaning but for your body.
🌞 Late Summer – This is when digestion is strongest. Foods like zucchini, tomatoes, peaches, cucumbers, corn, fresh basil. Meals are colorful and simple , lightly sautéed, grilled, or fresh with good olive oil and sea salt.
🍂 Fall – As temps drop, I naturally crave warmth and grounding. Roasted root veggies, squash, apples, beets, bone broth, and warming spices like cinnamon and ginger make a daily appearance. These foods feel especially supportive after travel or long days.
❄️ Winter – This is the season I go deepest into comfort mode. Soups, stews, slow-cooked meats, lentils, cooked greens, and healthy fats help keep my blood sugar steady and energy grounded. I think of winter eating as nourishment that wraps around me like a blanket. “Soul Food” is what I eat a lot in this season.
💆♀️ Gua Sha + Essential Oils: A Lymphatic Reset
Gua sha isn’t just skincare—it’s lymphatic support. I have a stone tool but lately I’ve been using my hands doing light strokes on my face and neck to stimulate circulation and encourage drainage. When I add a grounding essential oil like frankincense or lavender, it becomes a full sensory ritual. At night, it helps me wind down. In the morning, it reduces puffiness and reconnects me to my body before the day ramps up.
🌞 Morning Light + Evening Slowdown: Cortisol Rhythm
Cortisol isn’t the enemy—but it does need to be managed. Exposing my eyes to natural light within 30 minutes of waking helps set my circadian rhythm, which keeps my hormones (and mood) in check. In the evening, I dim lights, unplug earlier, and swap screens for a cup of tea or light stretching. If I am on my devices I switch to a red light filter to help minimize blue light exposure. This reset has helped my sleep and inflammation more than any supplement.
🌿 Herbal Teas + Breathwork: Nervous System Support
Inflammation isn’t just physical—it’s emotional too. When I feel stressed, my gut and skin tell me immediately. I lean on herbal teas like ginger, chamomile, or lemon to soothe my digestion and help my body unwind. While I sip, I’ll often take a few minutes to focus on deep breathing—slow inhales through the nose, longer exhales through the mouth. It takes less than five minutes but completely shifts my energy and gives me an opportunity to find gratitude and and let go of any tension.
What I’ve Learned About Tuning In
Becoming a mom has redefined what “healthy” looks like for me. It’s no longer about doing everything right or sticking to some perfect routine. It’s about tuning in—to my energy, my needs, my body’s quiet cues—and responding with grace instead of guilt.
Some days, my body wants movement. Other days, it wants stillness. Before motherhood, I might have ignored those signals in favor of a rigid plan. Now, I listen as often as I remember.
Inflammation used to frustrate me. Now, I see it as information. When I feel off, I don’t punish myself—I get curious. That’s what these tools have given me: not control, but connection.
Build Your Own Gentle Toolkit
If you’re reading this and feeling overwhelmed by all the things you should be doing to lower inflammation, pause. The goal isn’t to copy someone else’s exact routine, it’s to notice what helps you feel better.
Try one small thing: a warm drink, a walk, five minutes of breathwork. Your body will guide you.
Gentle consistency always goes further than force.
In Closing
Inflammation doesn’t need to be feared—it just needs to be understood. These simple tools help me respond with care instead of chaos. I hope something here does the same for you.
📲 Let’s connect: @alliswell_ness on Instagram
Thanks for reading 💛
— Jillian Larsen
