4 Anti-Inflammatory Adaptogens and Foods to Reduce Winter Inflammation
Inflammation tends to peak in winter — and not only because of cold weather. Shorter days, heavier meals, less movement, and higher stress all play a role. Many people begin searching for anti-inflammatory natural supplements as the season shifts, looking for simple ways to support wellbeing without relying on harsh or synthetic solutions.
Adaptogens stand out here. They’re botanicals and functional mushrooms that help the body adapt to stress, balance immune responses, and support healthier inflammatory pathways. And while they’re not magic or overnight fixes, consistent use can make a noticeable difference in how energised, calm, and resilient you feel during the winter months.
Below, we explore four of the most grounded, research-backed adaptogens for inflammation — Ashwagandha, Rhodiola, Schisandra, and Yerba Mate — plus the Upraising blends that make them easy to take daily. You’ll also find a short list of anti-inflammatory foods that you can combine with these adaptogens for even stronger seasonal support.
Why Winter Inflammation Happens
When we talk about inflammation, we’re not talking about a disease. It’s a natural part of the immune system. But when it becomes chronic — often triggered by cold weather, stress, nutrient-poor foods, long workdays, or poor sleep — it can leave you feeling heavy, puffy, fatigued, or mentally foggy.
The good news: supporting inflammation naturally doesn’t require dramatic lifestyle overhauls. Small daily rituals, especially those involving adaptogens, can help restore balance in a steady, sustainable way.
1. Ashwagandha: Stress Modulation and Inflammation Support
Ashwagandha is one of the most respected adaptogens in Ayurveda, known for its ability to support the stress response and help regulate cortisol. And since chronic stress can elevate inflammatory markers, reducing stress is one of the most efficient ways to indirectly reduce inflammation.
Ashwagandha is particularly helpful during winter because it supports:
- Calmer mood
- Lower cortisol levels
- Reduced stress-induced inflammation
- More stable energy throughout the day
You’ll find Ashwagandha in Upraising’s Bright Mood coffee and Bright Mood+ powder, both designed for relaxation, emotional balance, and gentle nervous system support. For those who experience irritability, sleep disruption, or winter tension, these blends make Ashwagandha part of a daily ritual without adding another task to your routine.
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2. Rhodiola: Physical Stress Resilience and Reduced Fatigue
Rhodiola is a Nordic adaptogen traditionally used to enhance resilience to physical and mental stress. Winter often brings more fatigue, lower motivation, and reduced physical activity — all of which can worsen inflammatory responses.
Rhodiola helps support:
- Better energy without overstimulation
- Improved exercise recovery
- Reduced physical stress and inflammation
- More stable mood
At Upraising, you’ll find Rhodiola in the Life Force coffee, Life Force+ powder, and Full Color blends. These blends are crafted for performance, endurance, and physical resilience — ideal for winter training, long work days, or moments when you want steady energy without the caffeine crash.
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3. Schisandra: Detoxification and Balanced Inflammation
Schisandra is a berry used in Traditional Chinese Medicine, known for its ability to support the liver, reduce oxidative stress, and modulate inflammation. It’s one of the more underrated adaptogens for winter because it supports multiple pathways linked to colder weather challenges.
Schisandra is often used for:
- Reducing oxidative stress
- Supporting liver detoxification
- Improving cellular resilience
- Balancing inflammation from poor sleep or stress
You’ll find Schisandra also in the Life Force coffee, Life Force+ powder, and Full Color blends, where it works alongside Rhodiola, Chaga and other functional mushrooms to support performance, energy, and physical ease. If winter leaves you feeling sluggish, puffy, or fatigued, Schisandra can be a powerful ally.
4. Yerba Mate: Gentle Stimulation Without Inflammatory Crash
Yerba Mate offers a unique blend of caffeine, polyphenols, and natural compounds that deliver energy without spiking stress hormones. Unlike standard coffee, which can sometimes elevate cortisol and worsen inflammation, Yerba Mate produces a smoother stimulation with antioxidant support.
Yerba Mate is known for:
- Crash-free energy
- High antioxidant levels
- Reduced fatigue
- Support against oxidative stress
Upraising's Full Color blend is powered by Yerba Mate and enhanced with Maca and functional mushrooms to support mood, energy, and metabolic balance. It’s particularly useful for people sensitive to caffeine or those who want energy without triggering inflammation-related crashes.
Anti-Inflammatory Foods to Pair With Adaptogens
Adaptogens work best as part of a broader wellness routine. Pairing them with foods that naturally support anti-inflammatory pathways makes their effects even more noticeable.
1. Ginger
Ginger contains gingerol, a compound known for reducing inflammation and supporting digestion. Also present in our Full Color blend.
2. Turmeric
Curcumin, the active compound in turmeric, is one of the most researched natural anti-inflammatories. Combine it with black pepper to increase absorption.
3. Leafy Greens
Kale, spinach, and Swiss chard offer antioxidants, minerals, and fibre — all essential for winter immune and inflammatory support.
4. Berries
Blueberries, raspberries, and blackberries have anthocyanins, which help protect cells from oxidative stress and support the immune system.
5. Healthy Fats
Omega-3 fats in walnuts, flaxseeds, and coconut milk powder (found in our Sidekick as well) help balance inflammatory signaling in the body. They also support brain health and mood in darker months.
How to Build a Winter Anti-Inflammatory Ritual
If you want a simple, sustainable routine, here’s an easy framework using Upraising blends:
- Morning: Life Force or Full Color (steady, anti-inflammatory energy)
- Early Afternoon: Life Force+ or a calming Bright Mood coffee
- Evening: Bright Mood+ to unwind and calm the nervous system
Our blends use high-quality, fruiting-body mushroom extracts and clean-label ingredients — no fillers, no sweeteners, no artificial flavours. Just adaptogens and functional mushrooms working exactly how they’re meant to: steadily and consistently.