Eat a Mediterranean-style diet (vegetables, fruits, legumes, whole grains, nuts, olive oil, fish)
Limit ultra-processed foods
Reduce added sugars and refined carbohydrates
Choose healthy fats (olive oil, nuts, seeds, fatty fish) and limit trans fats
Increase omega-3 intake (fatty fish 2–3 times/week or as advised)
Eat more fiber (beans, lentils, vegetables, whole grains)
Include anti-inflammatory spices (turmeric, ginger, garlic) in food
Stay hydrated
Maintain a healthy body weight
Exercise regularly (a mix of aerobic and strength training)
Get adequate sleep (aim for 7–9 hours)
Manage stress (mindfulness, breathing exercises, therapy, relaxation practices)
Avoid smoking and vaping
Limit alcohol (or avoid if advised)
Address chronic infections or inflammatory conditions with clinician guidance
Check for food triggers if you suspect intolerance (e.g., celiac disease, lactose intolerance)
Ensure adequate micronutrients (vitamin D, magnesium, omega-3) if deficient, as advised
Consider probiotics or fermented foods if appropriate for your condition
Use heat or cold therapy when needed for flare-ups (as appropriate)
Follow medication plans for inflammatory diseases (do not stop or change without a clinician)
Consult a clinician before using supplements, especially if pregnant, on blood thinners, or managing chronic conditions
Seek urgent care for severe symptoms (high fever, rapidly worsening pain/swelling, shortness of breath, chest pain)