To reduce inflammation in the body, the key approaches include eating an anti- inflammatory diet, maintaining a healthy lifestyle, and managing stress.

Anti-Inflammatory Diet

• Focus on whole, unprocessed foods rich in anti-inflammatory nutrients. Eat a rainbow of fruits and vegetables, whole grains, legumes, nuts (e.g., walnuts, almonds), seeds (chia, flax), and plant-based proteins.
• Include foods rich in omega-3 fatty acids such as fatty fish (salmon, tuna, sardines) and plant sources like flaxseeds and walnuts.
• Use healthy fats like olive oil, which contains antioxidants and compounds that reduce inflammation.
• Add spices with anti-inflammatory properties such as turmeric, ginger, garlic, cinnamon, and rosemary.
• Avoid or reduce intake of fried foods, processed meats (sausage, bacon), refined carbohydrates (white bread, pastries), excessive sugar, and beverages with added sugars.

Lifestyle Changes

• Regular physical exercise (at least 150 minutes of moderate activity per week) helps reduce inflammation.
• Manage stress through relaxation techniques such as meditation, yoga, journaling, or engaging in hobbies.
• Maintain a healthy body weight since excess weight can increase inflammation.
• Quit smoking and limit or avoid alcohol consumption, both of which promote inflammation.

Additional Tips

• Get adequate sleep and rest, especially when experiencing localized inflammation.
• Drinking water, herbal teas, and green tea can support inflammation reduction.

These combined dietary and lifestyle changes can effectively help reduce chronic inflammation and improve overall health.