Become Less Puffy and More Energized by Reducing Inflammation This Spring

Inflammation: the hidden factor holding people back from reaching their full potential.

What exactly happens in your body when you’re inflamed? Most people see inflammation as something harmful, but it’s actually your body’s way of protecting you. It’s a natural and essential part of your immune response. The problem begins when it lingers for too long—then it can start working against you rather than for you.

Before we dive into the exact strategies you can use to reduce inflammation, let’s take a look at what’s actually happening inside your body

1) Your immune system sounds the alarm

When your body detects a threat (like injury, infection, toxins, or even chronic stress) it releases chemical signals (like cytokines). These act like emergency messengers telling your immune system: something’s wrong here.

2. Blood flow increases to the affected area

Your blood vessels widen (a process called vasodilation), allowing more blood, oxygen, and immune cells to reach the area. This is why inflamed tissue can look red and feel warm.

3. Immune cells move in

White blood cells rush to the site to destroy harmful invaders or clean up damaged cells. They release more chemicals to coordinate the response and start repair work.

4. Fluid builds up (swelling)

Blood vessels become more permeable during inflammation, allowing fluids and proteins to leak into surrounding tissue. This leads to swelling, and pain can occur because the swelling and inflammatory chemicals stimulate nearby nerves.

5. The repair process begins
Once the threat is handled, your body starts healing—removing damaged cells and rebuilding tissue.

This process is beneficial in the short term, but long-term inflammation can drain your energy, affect digestion and brain function, disrupt hormones and metabolism, and contribute to issues like fatigue, brain fog, weight gain, and more serious conditions.

What Is Causing Inflammation?
Lack of sleep, poor diet, chronic stress, environmental toxins, and even parasites can all contribute. Most of the time, we don’t realize it—we’re unconsciously creating inflammation ourselves. The good news is that just as we create it, we can also reduce it through the right techniques, especially diet:)

Grounding: Get Familiar with the Basics

You may know grounding by the term “earthing.” It involves making direct contact with the Earth, and research is continually showing positive outcomes. 

You may know grounding by the term “earthing.” It involves making direct contact with the Earth, and research is continually showing positive outcomes.

What happens  is that your body absorbs electrons from the Earth, which may potentially help reduce inflammation. You can practice this technique by walking barefoot, touching plants while gardening, or using grounding mats. However, I would recommend direct contact with nature.

Our modern lifestyle has separated us from what I like to call the “healing connection,” because once you experience it, you can’t go back. In Japan, it is common for doctors to recommend that their patients try “forest bathing” before prescribing medication.

Health Benefits of Grounding

Reduced Inflammation and Antioxidant Effects

Grounding appears to reduce or prevent the cardinal signs of inflammation, including redness, heat, swelling, pain, and loss of function. Studies have shown that grounding can decrease the number of circulating neutrophils and lymphocytes, which are involved in the inflammatory response.

Isn’t it amazing that such an easy practice anyone can do can tremendously help your health?

It is hypothesized that mobile electrons from the Earth enter the body and act as natural antioxidants, neutralizing reactive oxygen species  and other oxidants in injured areas, thereby protecting healthy tissue from damage.

Medical infrared imaging has documented the reduction in inflammation within 30 minutes of connecting with the Earth via a conductive patch. The concept that the inflammatory barricade forms from collateral damage to healthy tissue, as described by Selye, may be a consequence of a lack of grounding and a resultant "electron deficiency".

A study found that grounding can improve sleep, reduce joint pain, lower stress levels, and help reset your circadian rhythms.

 A pilot study involving 12 subjects with sleep dysfunction, pain, and stress showed that sleeping grounded for 8 weeks normalized their diurnal cortisol profiles and improved their sleep and reduced their pain and stress . see the study here:)

A fascinating subject that definitely needs to be explored more; however, the science is clear—you will benefit. People always ask me how long they should do grounding per day, and I answer: do what works for you. The longer, the better, but even five minutes a day is great if that’s all the time you can find.

Now that you have a basic understanding of grounding, let’s get into herbs.

It is my favorite season of the year because the herbs are starting to bloom, and one of the most healing herbs is slowly beginning to pop up. It is called nettle.

Nettle is one of the best herbs to work with in spring if your goal is to feel lighter, less puffy, more nourished, and less inflamed.

It is traditionally used to support issues related to fluid retention, swelling, and “damp” stagnation in the body. It’s also valued for its rich mineral content, which can be helpful when the body feels depleted or run down.

Nettle is often used to support excess mucus, skin congestion, and general inflammatory states. It’s also commonly included in herbal approaches for hormonal discomfort such as PMS, especially when histamine plays a role.

Because of its draining and cleansing properties, it’s frequently associated with supporting lymphatic flow and reducing tissue stagnation. In some traditions, it is also used as a supportive herb for early circulatory issues, such as mild varicose veins.

Nettle leaf can be taken in several ways. The most common is as a tea, but it also works well when simmered in soups, broths, or stews for a longer period of time, which helps extract more of its minerals and nutrients into the food.

Some herbal traditions combine nettle with other supportive foods or herbs for added effect. However, for people who experience dryness, it is often better used in balanced formulas or incorporated gently through cooking rather than taken in large amounts on its own.

Nettle leaf (Urtica dioica) – typical use ranges

1. Tea / infusion (most common)

• 1–2 teaspoons dried nettle leaf per cup (250 ml)
• Steep 10–15 minutes
• 1–3 cups per day

2. Strong infusion (more mineral-rich use)

• 20–30 g dried herb per 1 liter of water
• Steep 4–8 hours (or overnight)
• 1–3 cups per day

Let’s take advantage of this herb in spring. Young nettles contain the highest amount of minerals.

The last thing I want to touch on is Traditional Chinese Medicine. Spring is considered the best time to cleanse the liver. A healthy liver means less inflammation. If you are waking up between 1–3 a.m., this might be a sign that your liver needs some support. According to Traditional Chinese Medicine, this is the time when liver energy is at its peak.

Foods to support liver health

Bitter greens (especially important)

• Arugula
• Dandelion greens
• Chicory
• Endive
  → Traditionally believed to support bile flow and digestion

Cruciferous vegetables

• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
  → Support natural detoxification pathways in the liver

Sulfur-rich foods

• Garlic
• Onions
• Leeks
  → Help enzyme activity involved in detox processes

Antioxidant-rich foods

• Berries (blueberries, raspberries)
• Beets
• Pomegranate
  → Help reduce oxidative stress on the liver

Hydrating + mineral-rich foods

• Cucumber
• Celery
• Herbal teas (like nettle or dandelion)

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Sources: 

Oschman J, Chevalier G, Brown R. The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. J Inflamm Res. 2015;8:83-96
https://doi.org/10.2147/JIR.S69656

Sahal A, Hussain A, Kumar S, Dobhal A, Ahmad W, Chand K, Richa R, Lohani UC. Nettle (Urtica dioica) leaves as a novel food: Nutritional, phytochemical profiles, and bioactivities. Food Chem X. 2025 May 30;28:102607. doi: 10.1016/j.fochx.2025.102607. PMID: 40520698; PMCID: PMC12167447.