
ICE sent 3 U.S. citizen children, including boy with cancer, to Honduras with their deported moms
The suit alleges that despite the government's own directives, the parents 'were never given a choice as to whether their children should be deported with them and were prohibited from contacting their counsel or having meaningful contact with their families to arrange for the care of their children.' The mothers, named in the suit as Rosario and Julia, allege they wanted their children to remain in the U.S.
Instead, the families were 'illegally deported without even a semblance of due process,' the lawsuit states.
Romeo, as the now 5-year-old is identified in the lawsuit, was diagnosed with a 'rare and aggressive form of kidney cancer,' at age 2. He immediately began receiving ongoing 'critical, life-saving medical treatment' in the U.S., according to the lawsuit, which was filed by immigrant advocacy group National Immigration Project and three law firms.
'The failure to allow his mother to arrange for his care, in violation of ICE's own directive, and his unlawful deportation to Honduras interfered with his needed medical treatment,' the suit said.
The suit was filed on behalf of the two mothers and their children in the U.S. District Court for the Middle District of Louisiana on July 31. The plaintiffs' names in the lawsuit are pseudonyms to protect their identities and safety, attorneys said. The case against the federal government is in its early stages, and plaintiffs are seeking a jury trial and damages, and for their arrests and removals to be found unlawful and to be returned to the United States.
'This is emblematic of what happens when the administration is laser-focused on deportation, that when the end result is all that matters, you are going to end up with wrongful and unlawful deportations,' Stephanie Alvarez-Jones, an attorney with the National Immigration Project, told NBC News.
The Department of Homeland Security said in a statement that U.S. children were not being 'deported' and denied that the parents were not given a choice regarding the care of their children before being sent to Honduras.
'Rather than separate their families, ICE asked the mothers if they wanted to be removed with their children or if they wanted ICE to place the children with someone safe the parent designates,' Assistant Secretary Tricia McLaughlin said. 'The parents in this instance made the determination to take their children with them back to Honduras.'
McLaughlin said that when there is 'an underlying health issue, ICE makes sure that treatment is available in the country to which the illegal alien is being removed. The implication that ICE would deny a child the medical care they need is flatly FALSE, and it is an insult to the men and women of federal law enforcement.'
NBC News has previously reported on U.S. citizen children being sent with their deported immigrant parents to other countries, including a 10-year-old girl recovering from a rare brain tumor sent to Mexico.
Rosario and Julia and their children were put on a plane to Honduras on April 25 after being detained at immigration check-in appointments where they were told to bring their U.S. citizen children and their passports, according to the lawsuit.
Both women had settled in the U.S. some years ago, the lawsuit states. Rosario came to the U.S. in 2013 as a 13-year-old unaccompanied minor. She gave birth to her first child, Ruby, in 2018 in New Orleans, and her second child, Romeo, in 2020.
In the lawsuit, Rosario claims she didn't know an immigration case against her was playing out while she was in the U.S. She said she only found out she had a removal order dating back 10 years after she was taken into ICE custody during a traffic stop in February.
The mother of two was given an ankle monitor and had check-ins with ICE both at her home and at their local office, the suit states.
On April 24, Rosario showed up at her immigration check-in with her attorney and children, along with their passports, per ICE's instructions. At the appointment, Rosario and her children were taken to a back room without their attorney and told they would be deported, according to the lawsuit.
ICE allegedly asked Rosario to sign a document without telling her what it was and Rosario refused. Agents allegedly dismissed her pleas to speak with her attorney about Romeo's condition.
Her attorney then learned that the family had been transferred to a facility in Alexandria, Louisiana, three hours away. The attorney filed a stay of removal for Rosario's family that included evidence of Romeo's Stage 4 cancer diagnosis.
The family was boarded on a plane the next day.
According to the lawsuit, Rosario 'explicitly opposed her U.S. citizen children's deportation and had never provided consent for such action. Indeed, given Romeo's cancer and specialized medical needs, Rosario wanted both of her U.S. citizen children to remain in the United States.'
Like Rosario, Julia was also denied access to an attorney when she and her children were detained by ICE and deported, the lawsuit states.
Julia first arrived at the U.S. border in 2019 fleeing Honduras, after her daughter Janelle was kidnapped there, according to the details in the lawsuit. After applying for asylum, they were forced to wait in Mexico at the time under Trump's 'Remain in Mexico' policy. They said in the lawsuit they were kidnapped in Mexico before they were able to return to the U.S. in August 2021.
Her daughter Jade was born in Louisiana in 2023.
Julia was told in February 2025 to begin bringing both of her daughters to her regular ICE check-ins, the lawsuit states.
On April 22, Julia, who was now pregnant, attended a check-in with her daughters as her partner waited outside. She said she was told her family was being transferred to Alexandria and that a judge would determine their fate in the U.S., according to the lawsuit. Her partner alleges he was told his family was transferred hours later and he was not given time to speak to Julia.
Later that night, Julia was told she would be deported along with her children.
Her attorney was allegedly told by ICE that Jacob, Julia's partner and also an immigrant, would be detained as well if he attempted to pick up his daughter Jade, who is a U.S. citizen.
While Jacob and the family attorney fought to temporarily stop the removal of Julia and her children, an ICE officer allegedly told Julia to write on a piece of paper that her daughter Jade would be going with her to Honduras.
'When Julia objected, the officer threatened Julia that Jade would be immediately sent to a foster home in the United States if Julia did not write a note stating that Jade would be deported to Honduras with her,' the lawsuit states, adding that Julia did as instructed under duress.
'At no point was Julia provided an opportunity to arrange for care of her U.S. citizen daughter Jade in the United States.'
DHS said in its statement to NBC News that it 'takes its responsibility to protect children seriously and will continue to work with federal law enforcement to ensure that children are safe and protected.' The agency said parents 'can take control of their departure' by self-deporting.
Julia and her children were sent to Honduras on April 25 on the same plane as Rosario's family.
Rosario said in a statement that in Honduras she lacks the resources to care for her children the way they need.
'Since returning, my daughter has gotten sick and struggled with anxiety, and I've been struggling with my own health issues too,' she said.
Julia said in a statement she thought she and her children were going to a regular appointment, but she was lied to. 'I never imagined they would send me and my children to Honduras,' she said.
'Returning to Honduras has meant leaving my husband behind, and that's been very hard,' she said. 'We were deprived of the opportunity to be and make decisions as a family.'

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Chicago Tribune
4 hours ago
- Chicago Tribune
ICE spared him from deportation to Venezuela. He donated a kidney to save his ailing brother in the Chicago area
The minutes dragged into hours on Wednesday night as Jose Gregorio Gonzalez tossed and turned through the night. At 5 a.m. the next day, he was scheduled to donate his kidney to his younger brother, Alfredo Pacheco, who was also restless. By 2 a.m. the two couldn't stay in bed any longer and began to get ready for a day that they thought would never come. ',' Gonzalez said. 'It's a miracle, because all odds were against us.' His mind raced back to the nights he spent locked inside an immigration detention center earlier this year, convinced he would soon be deported, while his younger brother pleaded with ICE officials to let him stay. Gonzalez was Pacheco's only hope to keep living after being diagnosed with terminal renal failure. When doctors told Pacheco he needed a kidney transplant, Pacheco stepped up. ',' Gonzalez said in Spanish. 'I didn't think about it twice.' But in March, just shy of a few weeks to begin the process for the transplant, Gonzalez was suddenly arrested by U.S. Immigration and Customs Enforcement outside their home in Cicero. Without him, Pacheco's condition would continue to deteriorate, putting him on an endless waiting list to get a transplant due to his immigration status. And doctors warned that time was running out. Gonzalez knew it: If he was deported, his brother would die. On Thursday, the brothers were admitted to the University of Illinois Hospital, where the transplant surgery was successfully performed. Hospital officials confirmed that both Pacheco and Gonzalez were recovering well. After mounting pressure from advocates and elected officials, ICE granted Gonzalez a temporary humanitarian parole so that they could proceed with the transplant, an unexpected move at a time when the agency is ramping up enforcement. Unlike in past administrations, immigration experts say agents today have less discretion over individual cases and are under pressure to meet deportation quotas, leaving little room for compassion. Though Gonzalez must return to Venezuela by March — after he's recovered from surgery — he says he's deeply grateful to the agent who, as he put it, 'touched his heart' and gave him the chance to save his brother's life. ',' Gonzalez said, smiling, his voice quiet and weak. 'Everything is possible if you have faith.' Even through the surgery, Gonzalez wore the ankle monitor that ICE activated when he was released from the Clay County Jail in southwest Indiana. The brothers now face a long and perhaps complicated road to recovery. The two have limited funds from the few hours of work that Pacheco was able to put in after dialysis over the last few months. Gonzalez was still waiting for the work permit that ICE officials promised. They were able to pay for rent and Pacheco's health insurance for a few months thanks to a fundraiser organized by his neighbors in the town of Cicero and a page on a GoFundMe page still open. But the money is running out quickly. Pacheco said he is worried the two won't be able to rest or take care of themselves properly after the surgery, potentially offsetting the success of the organ transplant and putting their lives on line once again. 'I have to be honest, we were so focused on making sure that I could get the transplant that we didn't consider much of the rest,' Pacheco said. 'We only have each other and cousins here. The rest of our family is in Venezuela.' Their cousin Cristalyn Gonzalez, 38, said her husband took some days off work to take care of their two kids so that she can help the brothers while they're at the hospital. 'I want them to feel supported somehow,' she said. 'We never thought that we would go through something like in the country we thought was going to provide us with opportunities to make a better life for us and our children.' Pacheco was the first one of the brothers to make his way in 2022. Like many other Venezuelan migrants, he made the trek to the United States hoping to get asylum from political and socioeconomic turmoil in Venezuela, where he served as part of the military during his youth. By January 2024, Pacheco was suddenly diagnosed with end-stage renal disease not long after arriving in the Chicago area from the southern border. 'My world completely fell apart,' Pacheco said, who at first refused to tell his family back in Venezuela. 'They were counting on me to help out over there.' Gonzalez was already at the southern border when he learned of his younger brother's brother's prognosis. Though agents had denied him entry the first time, he tried to enter again a second time, knowing that he would be his brother's lifeline. That's when Gonzalez was detained for the first time at a Texas facility awaiting deportation, but since there were no deportation flights to Venezuela, he was released to join Pacheco in Chicago under immigration supervision in March 2024. 'That was the first miracle,' Pacheco said. 'I know God was on our side.' Due to the previous order of removal, unlike Pacheco, Gonzalez cannot apply for asylum or any other kind of immigration relief. ICE officials had no comment, citing confidentiality rules. The oldest of six and having lost two younger siblings to accidents over the last few years in Venezuela, Gonzalez felt it was a blessing to be by Pacheco's side even if it was only for a few months to donate his kidney. Until ICE took him once again in March of 2025, just shy of a month of starting the process to donate the kidney — as confirmed by UIC hospital officials — and days before his parole ended. 'It has been a difficult, painful and frustrating experience,' Pacheco said. 'The American Dream doesn't exist. It's a lie. But at least there are good people in Chicago.' Despite his illness and uncertainty, getting dialysis every other day for four hours in the early morning, Pacheco worked delivering packages for Amazon. He used most of the money to pay for rent and food, and the rest, he said, he would send to his wife and children in Venezuela. 'They think everything is going OK here in Chicago, and that one day I will be back healthy and with enough money to start anew,' Pacheco said. Pacheco's children, a girl, 17, and twin boys, 9, still don't know that their father has a terminal illness. They also didn't know that we underwent lifesaving surgery on Thursday morning. They do know however, that their father and their uncle are hoping to return to Venezuela sometime soon, when 'things are much better,' he said. 'I now pray that my body responds well and that I have the strength to undergo the recovery,' Pacheco said. The recovery process is not an easy one, said Hilda Burgos, a longtime community activist who was key to the movement that helped to establish and pass legislation in Illinois in 2014 that expanded access to organ transplants, specifically kidney transplants, and the drugs needed to maintain the transplants, for immigrants with an irregular status in the country. 'Undocumented people, 'illegal people,' as many like to call us, were allowed to donate our organs to save people's lives including us citizen, but if we needed one, we couldn't get one. We couldn't even get in line to get one,' Burgos said. 'These two brothers are a testament to great work that the community has done to advocate for each other. We are not talking about policies here, it is people's lives.' Burgos' passion to advocate for those undocumented people in need of transplants began after her son was initially denied a kidney transplant he needed to continue living when he was 18-year-old in 2009. After mourning pressure, he got the surgery, but it was also then when she became aware of the 'unfair system.' Shortly after, she joined a delegation of faith leaders and medical leaders representing a group of ailing people in need of lifesaving transplants in Chicago. The group, led by the late Rev. Jose Landaverde performed hunger strikes outside the city's major hospitals, marched from Little Village to UIC and then to Northwestern. And they even conducted a funeral march for one woman who had died after not receiving a liver transplant. 'The fight for transplants was not an easy one,' Landaverde told the Tribune in 2014. While the 2014 law represented a significant step, its initial impact was limited due to several factors. In response, the Illinois Transplant Fund, a nonprofit organization, was established in 2015 to provide financial assistance, primarily covering health insurance premiums for eligible individuals, including undocumented immigrants, needing transplants and their aftercare. Over the last 10 years, ITF has supported hundreds of patients through the transplant process, including Pacheco. 'Senate Bill 741 was a simple, compassionate measure that has saved the lives of those many of us may never meet,' said Rep. Lisa Hernandez, D-Cicero, 'It's in situations like Alfredo's and Jose's that we see the urgent need for our fiscal, health and education policy to not single out, but bring in, our neighbors without permanent legal status and those on society's margins.' Hernandez was one of the many elected officials leaders who rallied in support of the Venezuelan brothers, with more than 1,700 other people signing a petition requesting that ICE release Gonzalez. Most recently, in 2021, Illinois passed a new bill directing the Illinois Department of Healthcare and Family Services to cover post-transplant care for noncitizen kidney transplant recipients. A spokesperson for HFS said that despite the most recent changes, including the dismantling of coverage for noncitizen adults 42 to 65 years old, 'noncitizens who are not eligible for comprehensive medical benefits who have End Stage Renal Disease (ESRD) may be eligible for certain dialysis, kidney transplantation, and post kidney transplantation services.' Immigration advocates say the brothers' case underscores the human cost of detention policies and the importance of considering humanitarian exceptions. 'We celebrate not just a successful surgery, but the triumph of love and community over fear and cruelty,' said Erendira Rendón, vice president of immigrant justice at the Resurrection Project, which provided Gonzalez with legal and community support for his release. 'The fact that this feels like such an incredible victory speaks to how cruel our immigration system has become. Across the country, families are being torn apart as parents, caregivers, coaches and partners are detained indiscriminately and jailed indefinitely in overcrowded facilities that put their mental and physical health at risk.' As the Venezuelan brothers recover side by side in a small hospital room, the physical pain is a reminder that their journey is far from over. Though the transplant was a hard-won victory, their lives remain defined by uncertainty, limited resources, fragile immigration status and the looming deadline for Gonzalez's return to Venezuela in March. And yet, for the first time in months, they can finally rest. ',' Pacheco said. 'We leave our life in God's hands.' Their pain, once rooted in fear and desperation, is now part of a story of survival made possible not by policy, they said, but by people. A community of strangers in the Chicago area rallied around them, Pacheco said, offering the kind of support they never expected to find in a foreign country.


Time Business News
6 hours ago
- Time Business News
Debbie Wasserman Schultz on the Legislative Frontlines
Debbie Wasserman Schultz has built a reputation in Congress as a determined advocate for civil rights, healthcare reform, and public safety. Representing Florida in the U.S. House of Representatives since 2005, she has consistently championed legislation that addresses the needs of vulnerable communities while working to strengthen the nation's democratic values. Throughout her career, Debbie Wasserman Schultz has been a strong defender of civil rights. She has taken bold positions on issues ranging from voting rights to LGBTQ equality. As a member of Congress, she has supported legislation aimed at expanding voter access, opposing discriminatory practices, and ensuring that every citizen has an equal voice in the democratic process. Her advocacy extends to protecting religious and ethnic minorities. Most recently, she has been at the forefront of efforts to create a national strategy to combat antisemitism, working across party lines to address the rise in hate crimes and extremist rhetoric. She views these initiatives not only as a matter of protecting one community, but as a fundamental defense of American democracy. For Debbie Wasserman Schultz, healthcare reform has always been more than a talking point. A breast cancer survivor herself, she has been a leading voice for policies that expand access to preventive care and early detection services. Her leadership on the EARLY Act has helped fund breast cancer education programs for young women, potentially saving thousands of lives through increased awareness and timely screenings. She has also recently introduced the Reducing Hereditary Cancer Act, a bipartisan bill designed to make genetic cancer testing more accessible to Americans who are at risk. By removing financial and coverage barriers, she hopes to create a healthcare system that focuses on prevention and equity, ensuring no patient is denied care because of cost or insurance limitations. In addition to her work on civil rights and healthcare, Debbie Wasserman Schultz has been an advocate for public safety measures that protect communities while respecting individual rights. She has supported common-sense gun safety reforms, investments in law enforcement training, and improved coordination among public safety agencies. Her legislative work also extends to protecting children and families. She has championed laws like the Virginia Graeme Baker Pool and Spa Safety Act, which addresses child drownings by requiring safety standards for public pools and spas. These efforts reflect her broader commitment to legislation that has a tangible impact on everyday lives. While Congress is often marked by partisan gridlock, Debbie Wasserman Schultz has shown an ability to collaborate with colleagues from both sides of the aisle. Her bipartisan efforts on anti-hate initiatives, healthcare reform, and safety legislation demonstrate her belief that meaningful change requires cooperation and dialogue, even among political opponents. This approach has allowed her to move forward on initiatives that might otherwise stall in a divided political climate. By focusing on shared values such as safety, health, and equality, she has been able to advance legislation that benefits a broad range of Americans. As she continues her work in Congress, Debbie Wasserman Schultz remains committed to her core mission: defending civil rights, improving healthcare access, and safeguarding communities. She has made it clear that she sees these priorities as interconnected, with each influencing the strength and resilience of the nation as a whole. Her ongoing legislative efforts, from combating hate crimes to expanding medical testing access, are grounded in a belief that the government should be both responsive and proactive in addressing the needs of its people. This vision, combined with her experience and willingness to work across political divides, positions her as a significant force in shaping policy on some of the most pressing issues facing the country today. For constituents in Florida and for Americans across the nation, Debbie Wasserman Schultz continues to serve as a steadfast advocate, ensuring that civil rights, healthcare, and public safety remain at the top of the congressional agenda. TIME BUSINESS NEWS
Yahoo
12 hours ago
- Yahoo
What Inflammation Really Does To Your Body, According To Doctors
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." You're feeling a little…off. Your body is achy, your brain feels foggy, you're getting rashes, and your digestive system is making more noise than your rowdy neighbors. Naturally, you start Googling. Before long, you've come up with a credible-sounding culprit—and it's a word more ominous than any of the symptoms you're experiencing. The word? Inflammation. 34.6 percent of American adults have systemic inflammation, according to 2024 research out of the University of Florida. It can be pretty serious. Inflammation is what's behind many chronic illnesses and most modern autoimmune diseases like arthritis, Crohn's disease, and lupus. And, unfortunately, the risks for autoimmune diseases are a lot higher for women. Four of every five people with an autoimmune disease are female, according to the National Institutes of Health, a complex puzzle researchers are still trying to solve. Put lightly, having unchecked inflammation throughout your body isn't necessarily a good thing. But there's more to it than its buzzy, bad-guy reputation would have you believe. Ahead, experts explain what inflammation is, when it's nothing to worry about, and when you should call your doctor. Meet the experts: Esther Sternberg, MD, is a physician, research director of the Andrew Weil Center for Integrative Medicine, and author of Well at Work, Creating Wellbeing in Any Workspace. Shilpa Ravella, MD, is a gastroenterologist and author of A Silent Fire: The Story of Inflammation, Diet & Disease. When Inflammation Isn't So Bad Social media is full of advice on how to reduce inflammation, often accompanied by a pitch to buy a supplement or special tea. But sometimes, inflammation is actually on your side, a sign that your feisty white blood cells are working the way they're supposed to in order to fight off any threats. When your deltoid gets red and sore after a flu shot, for example, that's your immune system charging in to attack the virus—which is an inflammatory response. And while it's doing battle, it's also learning to recognize the virus, so that you can easily fend it off when flu season rolls around. Pretty smart. Without the inflammatory response, you wouldn't heal when you cut your finger while dicing onions, because it's your immune system that wards off infection and promotes scabbing. You wouldn't be getting strong and building muscle either. When you're working out correctly and not injuring yourself, you create small tears in your muscles that the inflammatory response helps repair and then strengthen. That's not to say it feels good. These forms of inflammation, known as acute inflammation, often bring side effects like redness, swelling, heat, pain, and even temporary loss of function of the body part affected. Luckily, for the discomforts acute inflammation brings, simple over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen are usually all you need. Just be careful about not overdoing it, and try to hold off using them post-workout so the inflammation can have its positive effects. When Inflammation Goes Wrong Inflammation is like the helpful friend who will always rush first to your defense when you're in need—and mutiny if you push her too far. When your alert system malfunctions and inflammation hangs around too long, it becomes chronic, attacking what should be healthy areas instead of repairing damaged ones. 'Inflammation is not always helpful, or even harmless,' says Shilpa Ravella, MD, a gastroenterologist and author of A Silent Fire: The Story of Inflammation, Diet & Disease. 'It can rage against the body's own tissues, disrupting essential functions and leading to injury.' We know that untempered inflammation plays an important role in many chronic conditions, including heart disease, cancer, obesity, and diabetes. It also factors into rheumatoid arthritis and multiple sclerosis, among other health issues. And while factors like genetics and environment play a major role in who develops inflammatory diseases, even lower-level chronic inflammation can undermine your overall well-being and make you more vulnerable to disease. A healthy system is alert to threats and fends them off as needed. One that's fighting all the time will feel like, well, it's fighting all the time, leading to issues like fatigue, joint pain, skin problems, or a rebellious stomach. But there are actions we can take to reduce risks and mitigate symptoms. 'Chronic, low-level inflammation is fueled in large part by dietary, lifestyle, and other environmental factors,' Dr. Ravella explains. How To Tell If Inflammation Is Something Serious A good rule of thumb is that if you know why you're experiencing an inflammatory reaction—like swelling around a cut—and can tolerate it, you likely don't have to worry. However, 'To err on the side of caution,' says Dr. Ravella, 'I always tell folks to visit the doctor if they have any concerning or out-of-the-ordinary symptoms that persist.' Talk to your medical team about what's been going on and for how long, to see if there's a more serious issue to be addressed. You'll also then be able to rule out other issues like anemia or hormonal changes, which might be the result of similar symptoms. Worried about chronic inflammation? Start here. Even with the odds stacked against women, there are simple steps we can take that make a big difference. Get Smarter About Your Stress Your immune system is responsible for setting off inflammatory reactions, and one of its biggest enemies is also one of the toughest to manage—stress. Chronic stress impacts the immune cells in the brain, according to a 2025 study in Biology. But that's not all: Chronic stress 'can make your chromosomes look 10 to 17 years older than your biological age," says Esther Sternberg, MD, a physician, research director of the Andrew Weil Center for Integrative Medicine, and author of Well at Work, Creating Wellbeing in Any Workspace. This accelerated chromosomal aging means that your body doesn't repair itself as well as it should, making you more vulnerable to diseases like cancer and making your body feel older than the number on your driver's license. Before you freak out that your doomscrolling and deadlines are messing with your immune system and adding a decade or more to your body, remember that you can't—and wouldn't want to—eliminate stress from your life entirely. A dose of stress is what keeps you on your toes when you need to perform a task, and keeps you aware of your surroundings when you're walking home late at night. You just shouldn't be living your life 24/7 like you're trying to land a plane. Fortunately, all the things that you already do—or try to do—to keep yourself healthy will also help lower stress and, in turn, maintain your immune system and keep inflammation at bay. Think: good nutrition, rest, regular physical activity, and stress management exercises like meditation, mindfulness, or therapy. Best of all, these things all work really well together, like an Avengers team for your body. Catch Enough Zzzz's It's boring but it's true: 'Sleeping is really important for good health,' says Dr. Sternberg. During sleep, your body is working hard to repair itself, and your brain is washing out waste, setting you up for success when you wake up. Sleep actually controls the production of cells that are the drivers of inflammation, according to a 2022 study in the Journal of Experimental Medicine. Getting enough sleep means that less of these cells are floating around. So skip the caffeine later in the day, limit screen time before bed, or at least get some blue light filtering, and stick as closely to a regular bedtime as you can. Feed Your Anti-Inflammation Defenses There are countless reasons to ditch processed and fast foods, limit alcohol consumption, and eat a colorful, whole foods-based diet, and most of them will lead you straight back to reducing inflammation. The right foods can help maximize your heart health, lower your risk of type 2 diabetes, calm your stomach issues, and more. A great place to start is by introducing more fiber into your day. 'One statistic that is troubling is that 95 percent of Americans have a fiber deficiency,' says Dr. Ravella, 'Fiber is one of our most anti-inflammatory nutrients, and we want to go even beyond the recommended daily allowances (about 28 - 38 grams for adults) to prevent and to manage inflammation.' Fiber can affect every part of the immune system, whether directly or through the gut microbiome, she says. Want even more info on how to fight inflammation through your diet? Check out the Women's Health+ Anti-Inflammatory Diet Guide. Sweat It Out Among the many benefits of exercise, it can help lower the bad kind of inflammation while it promotes the good kind with muscle repair. 'We have many clinical trials across age groups that point to the ability of regular exercise to decrease chronic, low-level inflammation,' Dr. Ravella says. Its positive effect on inflammation isn't just because it can result in fat loss; exercise lowers the number of inflammatory proteins released in the body, she explains. It might even impact your gut microbiome, which plays a role in reducing inflammation. 'When it comes to exercise and inflammation, it's not primarily about the numbers on the scale, it's about realizing that exercise can affect hidden inflammation in the body regardless of body type or weight loss,' Dr. Ravella says. Consistency, as always, is key, so lean into the activities you enjoy. And if it's your thing, invite a buddy to the gym or on your morning run, to add an immunity shot of social connection to the package. Healthy relationships help build healthy immune systems, boosting your mental health and helping minimize your risk of inflammation-related conditions like Alzheimer's and heart disease. But Don't Sweat It Go easy on yourself when making lifestyle changes. "One of the problems with people trying to help themselves and reduce stress is if they can't, then they feel they're a bad person, they're guilty, or they failed," says Dr. Sternberg. "That's even more stressful." If you're feeling overwhelmed, start by targeting one thing, preferably the issue you struggle the most with, whether it's getting enough sleep or finding a workout that works. Allow yourself space for trial and error, and don't get discouraged. Building healthy habits takes time and some effort, but you've got this. After all, you've already got a whole army inside of you, and when you treat it right, it's fighting on your side. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals