Inflammation Nation: Fall’s Hidden Trigger Foods

October is the month of cozy cravings, pumpkin bread, chili, and a little Halloween candy “sampling.” But those comfort foods can quietly stir up inflammation, leaving you stiff, puffy, and tired.

What’s Really Happening

Chronic inflammation doesn’t always show up as swelling or pain. Sometimes it is the low energy, achy joints, or that feeling of moving through molasses. Refined sugars, alcohol, and processed carbs are major culprits, especially when cooler weather tightens muscles and joints.

Simple Fall Fixes

You don’t have to give up comfort food to feel better. Just make a few small swaps.

• Add turmeric and cinnamon to coffee or tea for warmth and natural anti-inflammatory benefits.

• Roast your carbs. Root vegetables like sweet potatoes and parsnips give the same satisfaction with more nutrition.

• Balance sugar with protein or healthy fats to keep your energy steady.

• Keep your spine moving. Gentle adjustments and stretching reduce inflammation where it hides most.

If you’re ready to trade the sugar crash for real fall fuel, here is an easy anti-inflammatory root vegetable recipe to make this week.

Roasted Root Veggie Bowl with Turmeric Tahini Drizzle

This one checks all the fall boxes: cozy, colorful, and good for you.

Ingredients

1 sweet potato, peeled and cubed

2 carrots, peeled and sliced

1 parsnip, peeled and cubed

1 small beet, peeled and cubed (optional if you do not want your dinner to turn pink)

2 tablespoons olive oil

Salt and pepper to taste

½ teaspoon turmeric

Tahini Drizzle

2 tablespoons tahini

Juice of ½ lemon

1 tablespoon warm water (add more as needed)

Pinch of garlic powder

Dash of turmeric or smoked paprika

Directions

1. Preheat the oven to 400°F.

2. Toss veggies in olive oil, salt, pepper, and turmeric.

3. Spread on a baking sheet and roast for 25 to 30 minutes, flipping halfway through.

4. Whisk tahini, lemon juice, and warm water until smooth. Add garlic powder and turmeric.

5. Drizzle over warm veggies and enjoy. Top with toasted pumpkin seeds for extra crunch.

Consider visiting us at Back to Health for personalized advice and adjustments this fall.

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