Eat more vegetables, fruits, legumes, nuts, and seeds
Choose whole grains over refined grains
Include fatty fish like salmon, sardines, and mackerel
Use olive oil as a primary fat
Reduce ultra-processed foods
Limit added sugar
Limit refined carbohydrates
Avoid trans fats
Reduce excess saturated fat
Drink enough water
Exercise regularly
Maintain a healthy body weight
Sleep 7 to 9 hours per night
Manage stress
Stop smoking
Limit alcohol
Treat chronic infections and medical conditions
Get regular medical checkups
Prioritize fiber-rich foods
Include spices like turmeric and ginger
Eat fermented foods if tolerated
Stay physically active throughout the day
Improve gut health
Reduce prolonged sitting
Practice relaxation techniques
Follow a consistent sleep schedule