Eat more whole foods
Increase fruits and vegetables
Choose fatty fish like salmon, sardines, and mackerel
Use olive oil as the main cooking fat
Eat nuts and seeds
Add fiber-rich foods like beans, lentils, and oats
Reduce ultra-processed foods
Cut back on added sugar
Limit refined carbohydrates
Avoid trans fats
Reduce fried foods
Limit alcohol
Stay hydrated
Exercise regularly
Maintain a healthy body weight
Sleep 7 to 9 hours per night
Manage stress
Practice deep breathing or meditation
Quit smoking
Treat chronic infections or medical conditions
Follow your doctor’s advice for autoimmune or inflammatory diseases
Consider anti-inflammatory spices like turmeric and ginger
Get regular sunlight or vitamin D as advised by a doctor
Monitor food triggers if you have sensitivities
See a healthcare professional if inflammation is persistent or severe