Reducing inflammation in the body primarily involves dietary and lifestyle modifications that emphasize anti-inflammatory foods and avoid pro-inflammatory triggers[1][2].
- Eat more fruits and vegetables: These are rich in antioxidants and polyphenols, which protect tissues and reduce oxidative stress[2][5][6]. Aim for a variety of colors to maximize the range of nutrients and antioxidants.
- Incorporate healthy fats: Choose sources like extra virgin olive oil, avocados, and fatty fish (such as salmon, sardines, and mackerel) which provide omega-3 fatty acids known to lower inflammatory markers[1][2][4][5].
- Add nuts and seeds: Walnuts, almonds, pistachios, flaxseeds, chia seeds, and others deliver monounsaturated fats, fiber, and additional anti-inflammatory compounds[1][2][3][5].
- Eat legumes and whole grains: Beans, lentils, quinoa, oats, brown rice, and barley are high-fiber foods that contribute to gut health and may decrease inflammation[2][3][5][6].
- Use anti-inflammatory herbs and spices: Turmeric (containing curcumin), ginger, cinnamon, and other spices have demonstrated anti-inflammatory effects in research[2][5][7].
- Drink green or black tea: Both offer polyphenols and often reduce inflammatory cytokine levels[2][4][5].
- Avoid processed and pro-inflammatory foods: Limit consumption of processed meats, refined sugars, saturated fats, and fried foods, as these have been linked to higher inflammation[5].
- Maintain a moderate weight: Obesity independently raises inflammation through chemicals produced by excess body fat, so weight management is important[5][7].
- Adopt healthy lifestyle habits: Regular exercise, sufficient sleep, and managing stress contribute to lower systemic inflammation[5][7].
Topical remedies such as aloe vera and witch hazel may help with localized inflammation, and consulting a healthcare professional is advised for persistent or severe symptoms[5].
References
- [1] Anti-Inflammatory Diet Do’s and Don’ts – Arthritis Foundation
- [2] The top 25 anti-inflammatory foods to improve your health
- [3] Managing Inflammation Through Natural Remedies
- [4] Anti-Inflammatory Foods to Eat – Healthline
- [5] Natural remedies for inflammation: Foods, supplements, and more
- [6] Overview of anti-inflammatory diets and their promising …
- [7] Foods for Fighting Inflammation, Arthritis and Joint Pain
- [8] Fight Harmful Inflammation With These 10 Healthy Eating …
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