New Delhi | 9 March 2026

Chronic inflammation is increasingly being linked to several long-term health problems, and experts say simple lifestyle habits can play an important role in controlling it. According to longevity specialist Vassily Eliopoulos, widely known as Dr Vass, inflammation occurs when the immune system reacts to injury, infection, or harmful substances. While short-term inflammation helps the body heal, ongoing inflammation can harm tissues even when there is no real threat. Dr Vass recently explained how simple daily habits can help calm the body’s “alarm system” naturally without relying on supplements.

One of the key habits recommended by the expert is starting the day with light physical activity. A brisk walk or mobility exercise for about 10 to 20 minutes within the first hour after waking up can help regulate important body functions. Morning movement can lower cortisol levels, stabilise blood sugar and reduce inflammatory markers. Performing this activity outdoors in sunlight can also support the body’s internal clock and improve circadian rhythm.

Another important practice is maintaining a gentle fasting window during the day. Dr Vass suggests that people do not need strict fasting routines to experience health benefits. Allowing the body to remain without food for about seven to twelve hours can help reduce oxidative stress, improve insulin sensitivity and activate the body’s natural cell repair process known as autophagy. A simple way to begin is to avoid eating for at least three hours before going to bed.

The expert also recommends controlled exposure to cold or heat a few times each week. Activities such as contrast showers or spending time in an infrared sauna create short bursts of healthy stress for the body. These brief exposures may support mitochondrial function, reduce inflammation and strengthen recovery. Dr Vass noted that this process is not just about detox but about helping the body build resilience.

Sleep also plays a major role in reducing inflammation. According to Dr Vass, “Your immune system performs its anti-inflammatory work while you sleep,” making deep sleep especially important. The period between 10 pm and 2 am is considered crucial for recovery. Poor sleep can raise inflammatory markers, increase insulin resistance and slow down the body’s healing process.

Finally, the expert emphasised the importance of calming the nervous system daily. Constant stress can keep the body in a fight-or-flight state, which may trigger chronic inflammation. Simple practices such as breathwork, spending time in nature, gratitude exercises and moments of stillness for five to ten minutes each day can help lower stress hormones and support overall well-being.

 Five Daily Habits That May Help Reduce Chronic Inflammation, Says Longevity Expert

Chronic inflammation occurs when the body’s immune system continues to stay active even when there is no real threat. According to longevity expert Vassily Eliopoulos, also known as Dr Vass, this condition can harm the body over time. He recently shared simple lifestyle practices that can help calm the body’s “alarm system” naturally without the need for supplements.

One of the key habits is starting the day with light movement. A brisk walk or simple mobility exercises for about 10 to 20 minutes within the first hour of waking up can help lower cortisol levels, stabilise blood sugar and reduce inflammatory markers. Exposure to morning sunlight during this activity may also support the body’s circadian rhythm.

Dr Vass also suggests maintaining a gentle fasting window of seven to twelve hours between meals. This approach can reduce oxidative stress, improve insulin sensitivity and activate the body’s natural cell-cleaning process known as autophagy. He recommends starting slowly, such as avoiding food for at least three hours before bedtime.

Other important habits include controlled cold or heat exposure a few times a week, prioritising deep sleep and calming the nervous system daily. According to the expert, “Your immune system performs its anti-inflammatory work while you sleep.” Practices like breathwork, spending time in nature and moments of stillness can help reduce stress and support overall health.