Maintain a healthy weight through diet and regular activity
Eat a Mediterranean-style pattern (vegetables, fruits, legumes, whole grains, nuts, olive oil, fish)
Include omega-3 fats (fatty fish like salmon/sardines, chia, flax, walnuts)
Limit saturated fats and trans fats (fatty/red meats, butter, fried foods, packaged snacks)
Reduce added sugars and refined carbohydrates (soda, sweets, white bread, pastries)
Increase fiber intake (vegetables, fruits, beans, whole grains)
Choose minimally processed foods whenever possible
Avoid or minimize alcohol
Stop smoking and avoid secondhand smoke
Exercise regularly (a mix of aerobic and strength training)
Prioritize good sleep (consistent schedule, 7–9 hours for most adults)
Manage stress (mindfulness, breathing exercises, therapy, relaxation practices)
Stay hydrated
Address sleep apnea or other sleep disorders if present
Keep blood sugar and blood pressure in target ranges
Treat underlying conditions that drive inflammation (e.g., infections, autoimmune disease)
Review medications with a clinician if inflammation-related symptoms persist
Consider discussing supplements with a clinician if appropriate (omega-3, vitamin D if deficient, curcumin)
Maintain good oral health (regular dental care)
Get routine preventive care and screening as recommended
Reduce exposure to environmental triggers (air pollution, occupational irritants)
If you have persistent or severe symptoms, seek medical evaluation promptly