WHAT TO CONSUME
- Vegetables: Broccoli, kale, Brussels sprouts, cabbage, cauliflower, etc.
- Fruit: Especially deeply colored berries like grapes and cherries
- High-fat fruits: Avocados and olives
- Healthy fats: Olive oil and coconut oil
- Fatty fish: Salmon, sardines, herring, mackerel, and anchovies
- Nuts: Almonds and other nuts
- Peppers: Bell peppers and chilli peppers
- Chocolate: Dark chocolate
- Spices: Turmeric, fenugreek, cinnamon, etc.
- Tea: Green tea
- Red wine for its polyphenol content
WHAT TO AVOID/MINIMISE
- Sugary beverages: Sugar-sweetened drinks and commercial fruit juices
- Refined carbs: White bread, white pasta, etc.
- Desserts: Cookies, candy, cake, and ice cream
- Processed meat: Hot dogs, bologna, sausages, etc.
- Processed snack foods: Crackers, chips, and pretzels
- Certain oils: Processed seed and vegetable oils like soybean and corn oil
- Trans fats: Foods with partially hydrogenated ingredients
- Alcohol: Excessive alcohol consumption
OTHER HELPFUL TIPS
Once you have your healthy menu organised, make sure you incorporate these other good habits of an anti-inflammatory lifestyle:
- Supplements: Certain supplements can reduce inflammation, including fish oil and curcumin (discuss this with a healthcare professional)
- Regular exercise: Exercise can decrease inflammatory markers and your risk of chronic disease- Sleep: Getting enough sleep is extremely important. Researchers have found that a poor night’s sleep increases inflammation.