🔥 Chronic Inflammation
Chronic low-grade inflammation
Elevated CRP, aches, slow recovery, "inflammaging".
Omega-3 daily, move your body, and swap one ultra-processed food.
Diet and movement drive 'inflammaging'; one daily swap compounds without a full diet overhaul.
Move — the mechanics that fix it: Diet + movement
Omega-3, colourful plants/fiber, regular movement, sleep; reduce sugar and visceral fat.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
- Inchworm
Fuel — foods to fuel it
- Salmon (cooked) (local SG)
- Blueberries (local SG)
- Thunder Tea Rice (Lei Cha) (local SG)
- Popiah (local SG)
- Kiwi fruit (local SG)
- Sardines (canned in water) (local SG)
Daily nutrient targets: omega3: 2000mg (goal), fiber: 30g (goal), sugar: 30g (limit)
Stack — evidence-ranked compounds
- Omega-3 (EPA/DHA) — ★★★★★
- Boswellia Serrata — ★★★☆☆
- Sulforaphane — ★★★☆☆
- Astaxanthin — ★★★☆☆
- Creatine Monohydrate — ★★★★★
- Vitamin D3 (+ K2) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes chronic inflammation?
Chronic low-grade inflammation. Elevated CRP, aches, slow recovery, "inflammaging".
What exercises help chronic inflammation?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch, Inchworm.
What should you eat for chronic inflammation?
Foods that support it: Salmon (cooked), Blueberries, Thunder Tea Rice (Lei Cha), Popiah, Kiwi fruit.
What supplements help chronic inflammation?
Evidence-ranked options: Omega-3 (EPA/DHA), Boswellia Serrata, Sulforaphane, Astaxanthin, Creatine Monohydrate.