Dr LeB’s Top 10 Ways to Depuff aka Reduce Inflammation

by | Oct 15, 2024 | PERIMENOPAUSE

Woman depuff

If you’re over the age of thirty and/or in Perimenopause, consider stacking these three habits and creating a little “variety pack” (laugh) for yourself that will lower inflammation (depuff), balance your stress hormone cortisol and regulate your nervous system. Today we’re diving into my top 10 ways to DEPUFF. Find the best ways to drain here and my top ways to regulate here. You can find the series over on my Instagram (look for the pink covers) or follow along here on the blog. 

Reducing inflammation in the body (aka “depuff”) offers numerous benefits:

  • Improved energy levels
  • Reduces the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer by supporting a healthier immune system
  • Healthier, more radiant skin by reducing puffiness and blemishes
  • Promotes better joint function
  • Alleviates pain and stiffness often associated with inflammatory conditions like arthritis
  • Enhances mental clarity and cognitive function, helping with concentration and memory

Dr. Leb’s top 10 ways to depuff

  1. Place your Legs-up-a-wall for 5-10 minutes. This ancient yoga pose is one of those amazing somatic exercises that will lower cortisol, improve circulation to depuff and regulate your nervous system. 
  2. Eat three servings of berries. The anthocyanins in blueberries, blackberries and raspberries work wonders to reduce bloating and peripheral swelling. 
  3. Eat one serving of pineapple a day. After being used for years as part of an anti-inflammatory foods protocol, pineapple (bromelain) has been observed to help regulate the immune response that so often creates unwanted inflammation.
  4. Use Grapefruit Essential Oil. Ask your healthcare provider if you have any contraindications to using Grapefruit EO. If not; I like applying it neat to lower inflammation (PMID: 36651875). Or, you can dilute it with a carrier oil and apply it anywhere on the lymphatic chain. I like to apply it in the neck because I also adore the scent. 
  5. Sip on a cup of bone broth. Naturally occurring collagen in bone broth is a powerhouse anti-inflammatory *BONUS* bone broth couldn’t be any more simple to make: throw a bunch of herbs, veggies and bone-in-meat in a pot and let that baby bubble away for a couple hours – REALLY. Keep it stupid simple (K.I.S.S.).
  6. Take a high-quality Omega-3 Supplement. Increasing your good fatty-acid intake by supplementing with a high quality Omega-3 supplement is not only associated with a decreased risk of certain diseases but offers protection AGAINST inflammation (PMID: 35174177). 
  7. Open up your major lymph node clusters. Gently rub and tap above and below the collarbone, at the top of your neck, in the middle of your abdomen, your groin and behind your knees.
  8. Swap out inflammatory oil. Rich in Omega-6 (and synthetic antioxidants) — canola, corn and vegetable oils are quick to oxidize and cause inflammation. Swap them out for tallow, grass-fed butter, or coconut oil. 
  9. Take a 1-3 tbsp of olive oil. Thanks to the compound oleocanthal in virgin olive oil, it’s powerful anti-inflammatory benefits can go head-to-head with ibuprofen (PMID: 21443487). 
  10. Drink a warm mug of ginger-lemon water. Thanks to the compound 6-gingerol – fresh ginger can fight inflammation and boost antioxidants (PMID: 25230520) combine this with lemon which also has flavonoids that lower inflammation and this drink is a soothing no brainer too! 

I hope this helps you depuff and reduce inflammation. Don’t forget to explore more of my blog posts and reach out if you have any questions.

The information provided in this blog post is for informational purposes only. The information is a result of years of practice and experience by Dr. Francesca LeBlanc. However, this information is NOT intended as a substitute for the advice provided by your physician. Do not use the information provided in this post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Please, do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.