Eat a Mediterranean-style diet (vegetables, fruits, legumes, whole grains, nuts, olive oil, fish)
Choose fatty fish (salmon, sardines, mackerel) 2–3 times per week
Limit ultra-processed foods, refined carbs, and added sugars
Reduce red and processed meat intake
Increase soluble fiber (oats, beans, lentils, chia, flax)
Include omega-3 sources (fatty fish or chia/flax/walnuts)
Use spices with anti-inflammatory properties (turmeric/curcumin, ginger, garlic)
Stay hydrated
Maintain a healthy weight
Exercise regularly (a mix of aerobic and strength training)
Get adequate sleep (7–9 hours for most adults)
Manage stress (breathing exercises, mindfulness, yoga, therapy)
Avoid smoking and limit alcohol
Reduce exposure to environmental pollutants where possible
Treat underlying conditions with a clinician (e.g., autoimmune disease, chronic infections)
Address oral health issues (gum disease can drive inflammation)
Keep vitamin D and iron status in a healthy range if deficient (test and supplement if needed)
Consider probiotics or fermented foods if appropriate (yogurt/kefir/kombucha/kimchi/sauerkraut)
Avoid dietary triggers that worsen symptoms (e.g., specific foods for you)
Review medications and supplements with a healthcare professional if you have chronic inflammation
Get recommended screenings and vaccinations to prevent chronic infections