Photo: Max Andrey

How do I get rid of inflammation naturally?

5 of the Most Anti-Inflammatory Foods You Can Eat High fat fruits: Avocados and olives. Healthy fats: Olive oil and avocado oil. Fatty fish: Salmon, sardines, herring, mackerel, and anchovies. Nuts: Almonds and other nuts.

healthline.com - Anti-Inflammatory Diet 101: How to Reduce Inflammation Naturally

Can you drink cranberry juice if you have high blood pressure?

In addition, cranberry juice may help reduce blood pressure by dilating blood vessels and increasing blood flow. Finally, cranberries are an...

Last updated Apr 28, 2019

What happens when you don't get enough vitamin C?

People who get little or no vitamin C (below about 10 mg per day) for many weeks can get scurvy. Scurvy causes fatigue, inflammation of the gums,...

Last updated Sep 1, 2018

Fizzy juice “eats through” 59lbs of stubborn fat

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

Inflammation is a natural process that helps your body heal and defend itself from harm. However, inflammation is harmful if it becomes chronic. Chronic inflammation may last for weeks, months, or years — and may lead to various health problems. That said, there are many things you can do to reduce inflammation and improve your overall health. This article outlines a detailed plan for an anti-inflammatory diet and lifestyle. Share on Pinterest Nadine Greeff/Stocksy United The Role of Your Diet If you want to reduce inflammation, eat fewer inflammatory foods and more anti-inflammatory foods. Base your diet on whole, nutrient-dense foods that contain antioxidants — and avoid highly processed products with lots of added sugar and oils. Antioxidants work by reducing levels of free radicals. These reactive molecules are created as a natural part of your metabolism but can lead to inflammation when they’re not held in check ( 31 ). Your anti-inflammatory diet should provide a healthy balance of protein, carbs, and fat at each meal. Make sure you also meet your body’s needs for vitamins, minerals, fiber, and water. One diet considered anti-inflammatory is the Mediterranean diet, which has been shown to reduce inflammatory markers, such as CRP and IL-6 ( 32 , 33 , 34 ). A low carb diet also reduces inflammation, particularly for people with obesity or metabolic syndrome ( 35 , 36 , 37 ). In addition, vegetarian diets are linked to reduced inflammation ( 38 ). Summary Choose a nutrient-dense diet that cuts out processed products and boosts your intake of whole, anti-inflammatory, antioxidant-rich foods. Foods to Avoid Some foods are associated with an increased risk of chronic inflammation. Consider minimizing: Sugary beverages: Sugar-sweetened drinks and fruit juices

Sugar-sweetened drinks and fruit juices Refined carbs: White bread, white pasta, etc.

White bread, white pasta, etc. Desserts: Cookies, candy, cake, and ice cream

Cookies, candy, cake, and ice cream Processed meat: Hot dogs, bologna, sausages, etc.

Hot dogs, bologna, sausages, etc. Processed snack foods: Crackers, chips, and pretzels

Crackers, chips, and pretzels Certain oils: Processed seed and vegetable oils like soybean and corn oil Processed seed and vegetable oils like soybean and corn oil Alcohol: Excessive alcohol consumption Summary Avoid or minimize sugary foods and beverages, processed meat, excessive alcohol, and foods high in refined carbs and unhealthy fats. Foods to Eat 5 of the Most Anti-Inflammatory Foods You Can Eat Include plenty of these anti-inflammatory foods: Vegetables: Broccoli, kale, Brussels sprouts, cabbage, cauliflower, etc. Broccoli, kale, Brussels sprouts, cabbage, cauliflower, etc. Fruit: Especially deeply colored fruits like blueberries, pomegranates, grapes, and cherries

Can you use toothpaste to remove spots?

The rumor mill might have you believing that dabbing some regular old toothpaste on your zit will help it clear up overnight. But, while it's true...

Last updated Oct 15, 2021

How many eggs can a 70 year old eat?

How Many Eggs Can Elderly People (70+) Eat? For healthy people, the National Heart Foundation currently sets no limit as to how many eggs you can...

Last updated May 21, 2018

Traditional “juice” activates 24/7 fat-burning

A potent powdered supplement blended right into water or your favored beverage to be appreciated as a scrumptious morning smoothy.

Learn More »

Promotion

Especially deeply colored fruits like blueberries, pomegranates, grapes, and cherries High fat fruits: Avocados and olives

Avocados and olives Healthy fats: Olive oil and avocado oil

Olive oil and avocado oil Fatty fish: Salmon, sardines, herring, mackerel, and anchovies

Salmon, sardines, herring, mackerel, and anchovies Nuts: Almonds and other nuts

Almonds and other nuts Peppers: Bell peppers and chili peppers

Bell peppers and chili peppers Chocolate: Dark chocolate

Dark chocolate Spices: Turmeric, fenugreek, cinnamon, etc.

Turmeric, fenugreek, cinnamon, etc. Tea: Green tea

Green tea Red wine: Studies suggest that a compound called resveratrol in wine has anti-inflammatory properties and may benefit health ( 39 ) Summary It’s best to consume a variety of nutrient-dense whole foods that can reduce inflammation. One-Day Sample Menu It’s easier to stick to a diet when you have a plan. Here’s a great sample menu to start you out, featuring a day of anti-inflammatory meals: Breakfast 3-egg omelet with 1 cup (110 grams) of mushrooms and 1 cup (67 grams) of kale, cooked in olive oil

1 cup (225 grams) of cherries

Green tea and/or water Lunch Grilled salmon on a bed of mixed greens with olive oil and vinegar 1 cup (125 grams) of raspberries, topped with plain Greek yogurt and chopped pecans Unsweetened iced tea, water Snack Bell pepper strips with guacamole Dinner Chicken curry with sweet potatoes, cauliflower, and broccoli

Red wine (5–10 ounces or 140–280 ml)

1 ounce (30 grams) of dark chocolate (preferably at least 80% cocoa) Summary An anti-inflammatory diet plan should be well-balanced, incorporating foods with beneficial effects at every meal. Other Helpful Tips Once you have your healthy menu organized, make sure you incorporate these other good habits of an anti-inflammatory lifestyle: Supplements: Certain supplements may reduce inflammation, including fish oil and curcumin ( 40 , 41 ). Certain supplements may reduce inflammation, including fish oil and curcumin ( , ). Regular exercise: Exercise can decrease inflammatory markers and your risk of chronic disease ( 42 ). 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 ( 43 , 44). Summary You can boost the benefits of your anti-inflammatory diet by taking supplements and making sure to get enough exercise and sleep.

healthline.com - Anti-Inflammatory Diet 101: How to Reduce Inflammation Naturally