Anti-Inflammatory Friday 2-21-2025

We're coming to the end of Phone-Free February. 📱

If you're wondering... No, I did not go without my phone.

Let’s be honest—going an entire month without your phone isn’t exactly practical. But being aware of how much time we spend scrolling (and the effects it has on us) is important.

Excessive screen time—especially social media—can disrupt sleep and increase stress.

And when stress levels are high, it affects everything: our mood, our digestion, and even our food choices.

The good news? Small changes can have a big impact. This week, we’re talking about simple ways to support your body’s natural stress response—starting with nourishing, stress-reducing foods.

Anti-Inflammatory HEALTH TIP

Swap the scroll for sleep

If you’ve ever found yourself mindlessly scrolling before bed, you’re not alone. But here’s the problem—screens emit blue light, which interferes with melatonin production, the hormone that helps us wind down and fall asleep. The result?

Tossing, turning, and waking up groggy.

Poor sleep doesn’t just make you feel sluggish—it also increases stress hormones, weakens the immune system, and contributes to inflammation.

In other words, your nighttime scrolling habit could be affecting way more than just your energy levels.

Try this instead:

Create a “tech-free wind-down” routine at least 30 minutes before bed to help your body relax naturally. Swap your phone for:

📚A good book
🙆‍♀️ Deep breathing or light stretching
🫖 A warm cup of chamomile tea (which contains apigenin, a compound that promotes sleep)

Your body and mind will thank you—and you’ll wake up feeling more refreshed, more energized, and ready to take on the day.

Anti-Inflammatory RECIPE

Tart Cherry & Almond Overnight Oats 🍒🥣

If you struggle with winding down at night, your evening habits aren’t the only thing to look at—your nutrition (throughout the day) plays a role too!

Tart cherries are one of the best natural sources of melatonin, the sleep hormone, while almonds provide magnesium, which helps relax muscles and calm the nervous system.

This easy, make-ahead recipe supports restful sleep while keeping blood sugar balanced—so you wake up feeling refreshed, not groggy.

Ingredients:

• ½ cup rolled oats

• ¾ cup unsweetened almond milk

• ¼ cup tart cherry juice (or 2 tbsp dried tart cherries, chopped)

• 1 tbsp chia seeds (for fiber and omega-3s)

• 1 tbsp almond butter (healthy fats for satiety)

• Dash of cinnamon

Instructions:

1. In a jar or bowl, mix all ingredients until well combined.

2. Cover and refrigerate overnight (or at least 4 hours).

3. In the morning, give it a stir and enjoy cold—or warm it up for a cozy option!

4. Optional Add-Ins: A sprinkle of hemp seeds, cacao nibs, or a drizzle of honey for extra flavor and nutrients.

Why You’ll Love It:

✔ Supports better sleep with melatonin & magnesium
✔ Keeps blood sugar balanced (no nighttime wake-ups from sugar crashes!)
✔ Super easy to prep—grab & go in the morning!