Anti-Inflammatory Lifestyle - COR Health

--- url: https://corhealth.com/anti-inflammatory-lifestyle title: Anti-Inflammatory Lifestyle - COR Health scraped_at: 2025-12-06 type: shopify --- # Anti-Inflammatory Lifestyle Build your personalized anti-inflammatory lifestyle protocol Sort by: Anti-Inflammatory ScoreSort by: Evidence ScoreSort by: Name A-Z AllTemperature TherapyMind-BodyBreathingPhysical TherapyNature & LightExerciseSleep & RecoverySocial & Lifestyle ### Sleep Optimization (7-9 hours) Details Prioritizing quality sleep as foundation of health Evidence: 9.5/10Anti-Inflammatory: 9.2/10 7-9 hoursNightly Add to Protocol ### Finnish Sauna Details Traditional dry heat sauna with robust cardiovascular and longevity benefits Evidence: 9.2/10Anti-Inflammatory: 9.0/10 15-20 minutes4-7 times per week Add to Protocol ### Zone 2 Cardio Details Low-intensity steady-state cardio for metabolic health Evidence: 9.0/10Anti-Inflammatory: 8.8/10 45-90 minutes3-5 times per week Add to Protocol ### HIIT Training Details High-intensity interval training for maximum adaptation Evidence: 8.8/10Anti-Inflammatory: 8.5/10 15-30 minutes2-3 times per week Add to Protocol ### Social Connection Details Maintaining strong social bonds Evidence: 9.0/10Anti-Inflammatory: 8.5/10 VariableDaily interactions Add to Protocol ### Resistance Training Details Progressive overload strength training Evidence: 8.9/10Anti-Inflammatory: 8.4/10 30-60 minutes2-4 times per week Add to Protocol [Get the COR One™ and get clear, actionable data about your inflammation](https://corhealth.com/#product) ### Cold Water Immersion Details Deliberate cold exposure for recovery and mental toughness Evidence: 8.5/10Anti-Inflammatory: 8.3/10 2-5 minutes3-5 times per week Add to Protocol ### Tai Chi Details Chinese martial art practiced as graceful exercise Evidence: 8.6/10Anti-Inflammatory: 8.3/10 30-60 minutes3-5 times per week Add to Protocol ### Mindfulness Meditation (MBSR) Details Evidence-based mindfulness practice, often in 8-week MBSR format Evidence: 8.5/10Anti-Inflammatory: 8.2/10 20-45 minutesDaily Add to Protocol ### Acupuncture Details Traditional Chinese medicine using thin needles at specific points Evidence: 8.8/10Anti-Inflammatory: 8.2/10 30-60 minutesWeekly initially Add to Protocol ### Swimming Details Low-impact aquatic exercise Evidence: 8.5/10Anti-Inflammatory: 8.2/10 30-60 minutes3-4 times per week Add to Protocol ### Hatha Yoga Details Traditional yoga focusing on postures and breathing Evidence: 8.4/10Anti-Inflammatory: 8.0/10 45-90 minutes3-5 times per week Add to Protocol ### Sunlight Exposure Details Strategic sun exposure for health benefits Evidence: 8.5/10Anti-Inflammatory: 8.0/10 15-30 minutesDaily Add to Protocol ### Sleep Hygiene Protocol Details Comprehensive sleep preparation routine Evidence: 8.5/10Anti-Inflammatory: 8.0/10 1-2 hour wind-downNightly Add to Protocol ### Vinyasa/Power Yoga Details Dynamic yoga linking movement with breath Evidence: 8.2/10Anti-Inflammatory: 7.9/10 60-90 minutes3-4 times per week Add to Protocol ### Pranayama (Yogic Breathing) Details Traditional yogic breathing exercises Evidence: 8.2/10Anti-Inflammatory: 7.9/10 10-20 minutesDaily Add to Protocol ### Walking (10,000 steps) Details Daily step goal for baseline activity Evidence: 8.7/10Anti-Inflammatory: 7.9/10 60-90 minutes totalDaily Add to Protocol ### Running Details Classic aerobic exercise for overall fitness Evidence: 8.3/10Anti-Inflammatory: 7.9/10 20-60 minutes3-4 times per week Add to Protocol ### Infrared Sauna Details Lower temperature sauna using infrared light for deep tissue heating Evidence: 8.0/10Anti-Inflammatory: 7.8/10 20-30 minutes3-5 times per week Add to Protocol ### Ice Bath Details Full body cold water immersion for recovery Evidence: 8.0/10Anti-Inflammatory: 7.8/10 10-15 minutesPost-exercise Add to Protocol ### Qigong Details Ancient Chinese practice combining movement, breathing, and intention Evidence: 8.0/10Anti-Inflammatory: 7.8/10 20-45 minutesDaily Add to Protocol ### Forest Bathing (Shinrin-yoku) Details Mindful time in nature, Japanese practice Evidence: 8.0/10Anti-Inflammatory: 7.8/10 2+ hoursWeekly Add to Protocol ### Cycling Details Outdoor or indoor cycling for fitness Evidence: 8.2/10Anti-Inflammatory: 7.8/10 30-90 minutes3-5 times per week Add to Protocol ### Transcendental Meditation Details Mantra-based meditation technique Evidence: 7.9/10Anti-Inflammatory: 7.6/10 20 minutesTwice daily Add to Protocol ### Whole Body Cryotherapy Details Extreme cold exposure in specialized chamber Evidence: 7.8/10Anti-Inflammatory: 7.5/10 2-3 minutes2-3 times per week Add to Protocol ### Yin/Restorative Yoga Details Slow, passive yoga holding poses for 3-5 minutes Evidence: 7.8/10Anti-Inflammatory: 7.5/10 45-75 minutes2-3 times per week Add to Protocol ### Diaphragmatic Breathing Details Deep breathing engaging the diaphragm fully Evidence: 8.0/10Anti-Inflammatory: 7.5/10 5-15 minutes2-3 times daily Add to Protocol ### Massage Therapy Details Manual manipulation of soft tissues Evidence: 8.0/10Anti-Inflammatory: 7.5/10 30-90 minutesWeekly to monthly Add to Protocol ### Bright Light Therapy Details Therapeutic bright light exposure Evidence: 8.2/10Anti-Inflammatory: 7.5/10 20-30 minutesDaily (morning) Add to Protocol ### Active Recovery Details Low-intensity movement on recovery days Evidence: 8.0/10Anti-Inflammatory: 7.5/10 20-40 minutesDay after intense exercise Add to Protocol ### Pet Therapy/Ownership Details Animal companionship for health Evidence: 8.0/10Anti-Inflammatory: 7.5/10 Daily interactionOngoing Add to Protocol ### Pilates Details Core-focused controlled movement Evidence: 7.8/10Anti-Inflammatory: 7.4/10 45-60 minutes2-3 times per week Add to Protocol ### Contrast Therapy Details Alternating between hot and cold water immersion Evidence: 7.5/10Anti-Inflammatory: 7.3/10 3-4 cycles of 3-4 min each2-3 times per week Add to Protocol ### Yoga Nidra Details Yogic sleep - conscious deep relaxation Evidence: 7.6/10Anti-Inflammatory: 7.3/10 20-45 minutes3-4 times per week Add to Protocol ### Coherent Breathing Details Breathing at resonance frequency of 5 breaths/minute Evidence: 7.8/10Anti-Inflammatory: 7.3/10 10-20 minutesDaily Add to Protocol ### Red Light Therapy Details Photobiomodulation using red/near-infrared light Evidence: 7.5/10Anti-Inflammatory: 7.3/10 10-20 minutesDaily Add to Protocol ### Volunteering Details Helping others for mutual benefit Evidence: 7.8/10Anti-Inflammatory: 7.3/10 2-4 hoursWeekly Add to Protocol ### Wim Hof Method Details Combination of breathing exercises, cold exposure, and mindset Evidence: 7.0/10Anti-Inflammatory: 7.2/10 10-15 minutes breathing + coldDaily Add to Protocol ### Body Scan Meditation Details Progressive attention through body parts Evidence: 7.5/10Anti-Inflammatory: 7.2/10 15-45 minutesDaily Add to Protocol ### Progressive Muscle Relaxation Details Systematic tensing and releasing of muscle groups Evidence: 7.8/10Anti-Inflammatory: 7.2/10 15-20 minutesDaily Add to Protocol ### Dry Needling Details Needling of myofascial trigger points Evidence: 7.5/10Anti-Inflammatory: 7.2/10 15-30 minutesWeekly as needed Add to Protocol ### Grounding/Earthing Details Direct skin contact with Earth's surface Evidence: 7.0/10Anti-Inflammatory: 7.2/10 30-60 minutesDaily Add to Protocol ### Dancing Details Rhythmic movement for physical and mental health Evidence: 7.5/10Anti-Inflammatory: 7.2/10 30-60 minutes2-3 times per week Add to Protocol ### Power Napping Details Strategic short naps for restoration Evidence: 7.8/10Anti-Inflammatory: 7.2/10 10-20 minutesAs needed Add to Protocol ### Stretching Routine Details Regular flexibility work Evidence: 7.8/10Anti-Inflammatory: 7.1/10 15-30 minutesDaily Add to Protocol ### Box Breathing Details Navy SEAL technique: inhale-hold-exhale-hold in equal counts Evidence: 7.5/10Anti-Inflammatory: 7.0/10 5-10 minutesMultiple times daily Add to Protocol ### Alternate Nostril Breathing Details Nadi Shodhana - alternating nostril breathing Evidence: 7.3/10Anti-Inflammatory: 7.0/10 10-15 minutesDaily Add to Protocol ### Myofascial Release Details Releasing tension in fascial tissues Evidence: 7.3/10Anti-Inflammatory: 7.0/10 10-30 minutesDaily Add to Protocol ### Foam Rolling Details Self-myofascial release technique Evidence: 7.5/10Anti-Inflammatory: 7.0/10 10-15 minutesDaily Add to Protocol ### Laughter Therapy Details Intentional laughter for health Evidence: 7.5/10Anti-Inflammatory: 7.0/10 15-30 minutesDaily Add to Protocol ### Gratitude Practice Details Regular gratitude reflection Evidence: 7.6/10Anti-Inflammatory: 7.0/10 5-10 minutesDaily Add to Protocol ### Music Therapy Details Therapeutic use of music Evidence: 7.5/10Anti-Inflammatory: 7.0/10 30-60 minutesDaily Add to Protocol ### Loving-Kindness Meditation Details Meditation focused on cultivating compassion Evidence: 7.2/10Anti-Inflammatory: 6.9/10 15-30 minutesDaily Add to Protocol ### Cold Showers Details Accessible cold exposure through regular showers Evidence: 7.2/10Anti-Inflammatory: 6.8/10 30 seconds - 2 minutesDaily Add to Protocol ### 4-7-8 Breathing Details Dr. Andrew Weil's relaxation breathing technique Evidence: 7.0/10Anti-Inflammatory: 6.8/10 4 cyclesTwice daily Add to Protocol ### Buteyko Method Details Breathing reduction technique for optimal CO2 levels Evidence: 7.0/10Anti-Inflammatory: 6.8/10 15-20 minutes2-3 times daily Add to Protocol ### Chiropractic Adjustment Details Spinal and joint adjustments Evidence: 7.0/10Anti-Inflammatory: 6.8/10 15-30 minutesAs needed Add to Protocol ### Expressive Journaling Details Written emotional expression Evidence: 7.2/10Anti-Inflammatory: 6.8/10 15-20 minutes3-4 times per week Add to Protocol ### Hot Bath Therapy Details Therapeutic hot water immersion Evidence: 6.8/10Anti-Inflammatory: 6.5/10 20-30 minutes3-4 times per week Add to Protocol ### Cupping Therapy Details Suction cups to create negative pressure on skin Evidence: 6.8/10Anti-Inflammatory: 6.5/10 10-20 minutesWeekly Add to Protocol ### Steam Room Details Moist heat therapy for respiratory and skin benefits Evidence: 6.5/10Anti-Inflammatory: 6.2/10 10-15 minutes2-3 times per week Add to Protocol ### Breath of Fire Details Rapid diaphragmatic breathing technique Evidence: 6.5/10Anti-Inflammatory: 6.2/10 3-5 minutes1-2 times daily Add to Protocol ### Reflexology Details Pressure applied to specific points on feet/hands Evidence: 6.2/10Anti-Inflammatory: 6.0/10 30-60 minutesWeekly Add to Protocol ### Negative Ion Exposure Details Exposure to negatively charged air particles Evidence: 5.5/10Anti-Inflammatory: 5.2/10 30-60 minutesDaily Add to Protocol ### Morning Optimization Science-based morning routine for energy and focus 5 interventions ### Stress Resilience Protocol Build resilience to daily stressors 5 interventions ### Athletic Recovery Optimal recovery for athletes and active individuals 5 interventions ### Longevity Protocol Evidence-based practices for healthspan 5 interventions ### Cognitive Enhancement Optimize brain health and cognitive function 5 interventions ### Immune Support Strengthen immune system naturally 5 interventions ### Natural Pain Relief Non-pharmaceutical pain management 5 interventions ### Wellness Starter Gentle introduction to wellness practices 5 interventions [Get the COR One™ and get clear, actionable data about your inflammation](https://corhealth.com/#product) ## Your Protocol Clear Protocol Export Protocol Your protocol is empty. Add interventions to get started! ### Protocol Synergies [Get the COR One™ and get clear, actionable data about your inflammation](https://corhealth.com/#product) Details Add to Protocol Details Add to Protocol #### Shopping Cart (0)  No products in the shopping cart Tax & Shipping calculated at checkout. Close dialog  # Unlock 10% off the COR One™ Sign up for special offers and updates Email Unlock Offer By signing up, you agree to receive email marketing No, thanks