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Chronic inflammation can drain your energy, slow your recovery, and impact your overall health — but new research reveals promising ways to help keep it in check. A comprehensive scientific review has uncovered how certain plant-based compounds interact with the body’s own systems to support a balanced inflammatory response.

The latest research reveals simple, science-backed tweaks — from lifting before cardio to trying “Japanese walking” intervals — that can boost strength, improve heart health, and even help you sleep better.