By: Simran Malhotra MD, DipABLM, FACLM, CHWC
Have you ever felt like you are in a choreographed circus that you're somehow both directing and performing in at the same time? This is the current season of life I'm in as a doctor and mom of two. Between morning snuggles, packing lunches, client calls, and my kids’ social calendars, life stays full in all the best ways. But here’s the reminder that keeps me grounded:
My stress levels impact my inflammation levels.
And that impacts my quality of life and health span.
The science is clear: chronic stress can disrupt our hormones, fuel inflammation, and influence not only how well we live, but also how long we live. And as a doctor and working mom, I've felt it. The low back pain, the brain fog and the overwhelmed “I’ll eat later” moments that almost always end up in grabbing unhealthy convenience foods. 
But here’s the good news: the small choices we make everyday can interrupt that vicious stress cycle. I think of these choices as micro self-love moments. In the beautiful chaos, these micro moments calm my nervous system, build resilience, and remind me that self-care is self-preservation (my oxygen mask goes on first). So today, I’m sharing one of my favorite rituals: purposeful snacking.
The Connection Between Stress, Inflammation and Food
What most people don't know is that stress can trigger changes in our body that may increase inflammation and influence our cravings and food choices. Stress activates the body's “fight or flight” sympathetic nervous system. This is useful during emergencies or when you are at the gym, but over time chronic activation may cause problems. Chronic stress can contribute to low-grade inflammation, which may show up as fatigue, poor sleep, brain fog, bloating, and cravings. These are things we often blame on being busy, but they’re really our body sending signals that can eventually lead to issues like insulin resistance, type 2 diabetes, heart disease, and certain cancers.
And the challenge isn't just the stress itself but the compounding effects from what most of us tend to do when we are stressed. For many of us, stress sends us into autopilot mode of scrolling, snacking, or pouring a drink at the end of the day.
And when it specifically comes to food, more than half of the American diet is made up of ultra-processed foods, like sugary drinks, packaged snacks, desserts, and fast foods that are rich in added sugars, refined grains, and additives that fuel inflammation.
And here’s another surprising truth many people don’t realize: even some healthy foods can become inflammatory depending on how they’re cooked. Frying foods at high temperatures can create harmful byproducts, which may be linked to oxidative stress, inflammation, and accelerated aging. And it’s not just fast foods but many everyday staples like frozen appetizers, potato chips, certain packaged nuts and even takeout stir-fries that are often flash fried. While not all oils are bad, there are many foods we eat today that may have hidden oils or are fried without us realizing it.
When we understand that chronic stress is one of the most modifiable drivers of chronic disease, we get to reclaim our power. This becomes especially true when we start noticing what we’re doing in those stressful moments and how those patterns shape our daily habits, especially around food. And I’m here to tell you, this is not about willpower; it’s simply how our stressed survival brains are wired to cope (trust me, I’ve been there many times myself). Once we recognize this pattern, we can begin to shift it, not with restriction, but with intention.
Three Simple Daily Rituals for Lower Stress & Anti-Inflammatory Living
1. Purposeful Snacking
As a mom, I completely understand that snacks are life when you have kids, I am always looking for snacks that are:
- Made from mostly whole plant foods and are minimally processed
- High in fiber & protein for steady energy and fullness
- Rich in antioxidants, phytonutrients and healthy fats
- Delicious and take zero prep
Fruit, hummus, green tea, olives, pumpkin seeds, roasted chickpeas and cashews are simple ways to turn a quick bite into a purposeful “food as medicine” snack that is actually doing good for your body. A family‑favorite, doctor‑approved snack you’ll find in my bag, car, and pantry are Karma Nuts Ggolden Tturmeric cashews. I love that they are air‑roasted (not fried), which means you get the crunch without the compromise while keeping the ingredients simple, clean and without added oils. As a lifestyle medicine physician and mom, I’m always looking for snacks that work with our body and not against it.
Doctor’s Tip: Pair an anti-inflammatory snack like turmeric cashews with green tea for a double dose of antioxidants!
2. The Hydration Trick
Most people snack because they’re tired or dehydrated, not hungry. Hydration supports everything from mental clarity, digestion, and recovery to cellular health.
When a craving hits, try this:
- Drink a 6-8 ounces of water
- Take three deep breaths
- Then decide what your body is truly asking for. Ask yourself whether you’re actually hungry or simply stressed or bored. Sometimes a simple check in is enough to help you make a more intentional decision.
3. Mindful Movement
After snacking (and meals), give your body some love by taking a short 10–20 minute walk. As you move, take a breath and think about three things you’re grateful for. This simple movement ritual after eating supports healthy blood sugar levels by helping your muscles use that energy right away, while movement and gratitude together calm stress, reduce inflammation, and boost the feel‑good hormones you need in the beautiful chaos.
Take Home Message
Purposeful snacking isn’t about perfection. It’s about remembering that small daily choices help us reclaim our energy, mood, and health, especially in a busy season of life. Choosing anti-inflammatory foods and healthy habits around snacking can help optimize your stress and inflammation balance. Start with one decision: choose a more whole food snack, take a walk, or pause for a few deep breaths and let it build from there. And sometimes, the moment that changes your whole day is as simple as a handful of crunchy turmeric cashews and a walk outside.
