Follow an anti-inflammatory eating pattern (more vegetables, fruits, whole grains, legumes, nuts, olive oil, fatty fish)
Limit processed foods, refined carbs, sugary drinks, and added sugars
Reduce saturated and trans fats; choose healthier fats (olive oil, nuts, seeds, avocado)
Increase omega-3 intake (fatty fish like salmon/sardines or chia/flax; consider supplements if needed)
Eat fiber-rich foods daily (vegetables, beans, lentils, oats, whole grains)
Maintain a healthy weight through sustainable calorie balance
Exercise regularly (mix of aerobic activity and strength training)
Prioritize quality sleep (aim for 7–9 hours)
Manage stress (breathing exercises, mindfulness, yoga, therapy, or relaxation practices)
Avoid smoking and vaping
Limit alcohol (or avoid if inflammation-related conditions apply)
Stay hydrated
Treat underlying causes (allergies, autoimmune conditions, infections, gum disease, chronic skin conditions)
Review medications and supplements with a clinician if inflammation is persistent
Consider labs/assessment with a healthcare professional if inflammation symptoms persist (e.g., CRP/ESR, specific disease markers)
Follow a consistent routine for diet, activity, and sleep rather than short-term “cleanses”
If you have pain or inflammatory symptoms, use evidence-based medical care rather than relying only on home remedies
Consider clinician-guided options such as physical therapy, weight management programs, or targeted treatments when indicated