At Rail Wellbeing Live 2026, nutritional scientist and integrative medicine practitioner Toral Shah delivered a powerful and practical session on how everyday choices can shape our long-term health. If you missed it, you can watch the full video above. It is well worth your time.
Her message was clear and reassuring. You do not need to overhaul your life overnight. Simple, consistent changes can have a real impact.
Understanding inflammation
Toral began by breaking down what inflammation actually is – and why it matters.
“Inflammation’s our body’s fire alarm. It’s incredibly, incredibly important,” she explained.
In the short term, inflammation helps us heal. It is what causes redness and swelling when you have a cut or infection. But problems arise when it lingers in the background.
“We often have this kind of chronic low-grade inflammation… it’s often invisible, but it does actually impact our risk of disease and ageing.”
This long-term inflammation has been linked to a wide range of conditions, from heart disease to diabetes and even depression.
What is driving inflammation?
Modern life plays a big part. Toral highlighted a number of everyday triggers many of us will recognise:
- Ultra processed foods and sugar
- Poor sleep
- Chronic stress
- Sitting for long periods
- Alcohol and smoking
- Poor gut health
She encouraged the audience to reflect on their own habits.
“I want you to think about which particular trigger impacts you.”
This personal awareness is the first step towards change.
Food that helps your body fight back
One of the most empowering parts of the session focused on food. The good news is that what we eat can actively help reduce inflammation.
At the heart of Toral’s approach is a simple idea:
“Eat the rainbow… I will say this multiple times a day.”
Colourful fruits and vegetables are packed with antioxidants, which act like a protective shield in the body.
“Think of antioxidants as your body’s protective shield when harmful molecules try to damage your cells.”
She also highlighted key foods to include more often:
- Oily fish, nuts and seeds for healthy fats
- Whole grains and legumes for fibre
- Herbs and spices such as turmeric, ginger and garlic
- Olive oil and other natural fats
The aim is not perfection, but balance.
“If we focus adding things in, there’s less space for the things which are not so good for us.”
Why your gut matters more than you think
A standout part of the talk focused on gut health. It plays a huge role in both immunity and inflammation.
“Our gut microbiome… is a really important part of our immune system.”
The trillions of microbes in our gut help regulate inflammation, support digestion and even influence mood.
To support your gut, Toral recommends:
- Eating a wide variety of plant foods
- Including fermented foods like yoghurt, kefir or kimchi
- Reducing unnecessary antibiotics
- Managing stress levels
She offered a simple challenge: try one or two new vegetables each week.
Movement, sleep and stress all count
This session was not just about diet. Toral emphasised that lifestyle matters just as much.
Movement
Regular activity helps the body release anti-inflammatory compounds. Even small bursts during the day make a difference.
Sleep
Sleep is vital, yet often overlooked.
“When we are sleep deprived, the inflammatory markers in your blood increase.”
She encouraged simple habits like reducing screen time before bed and keeping a consistent routine.
Stress
Short bursts of stress are natural. Long-term stress is not.
“Chronic stress… can cause inflammation.”
Practices such as meditation, setting boundaries and building strong social connections can all help.
A holistic approach to wellbeing
One of the most important takeaways from the session was that health is not about one thing. It is about how everything fits together.
Food, sleep, movement, stress and social connection all play a part in keeping inflammation in check. As Toral explained, improving just one area can start a positive cycle.
Start small, stay consistent
Toral closed with a message that felt particularly relevant for busy rail colleagues and event professionals alike.
“You could change one meal, one walk, one better habit at a time.”
It is not about doing everything perfectly. It is about making realistic changes that fit into your life.
Watch the full session
This article only scratches the surface. The full recording is packed with practical tips, real-life examples and audience questions that bring the topic to life.
Press play above to watch Toral’s full session from Rail Wellbeing Live 2026 and start thinking about your own small steps towards better health.