Try following an 80-20 rule, where you eat healthy 80% of the time, then limit treats to 20% of your diet. [3] X Expert Source Anne Dunev, PhD, NP, ACNCertified Nutritionist & Naturopathic Practitioner Expert Interview. 2 September 2020. You don’t necessarily have to give up animal-based foods, but you should focus on lean proteins like fish and poultry and limit your intake of red meat and full-fat dairy products. Eating a wide range of plant-based foods every day gives you access to more of the many different types of polyphenols. This seems to be superior to focusing on consuming one specific type of polyphenol when it comes to reducing chronic inflammation.
Cold-water fish like salmon and albacore tuna are great sources of Omega-3. So are eggs, beans, flax, and canola oil, among other foods. You might also consider Omega-3 dietary supplements, but you should always consult your doctor first before starting on any type of supplement. Omega-6s are present primarily in red meat and dairy products.
Cold-water fish like salmon and albacore tuna are great sources of Omega-3. So are eggs, beans, flax, and canola oil, among other foods. You might also consider Omega-3 dietary supplements, but you should always consult your doctor first before starting on any type of supplement. Omega-6s are present primarily in red meat and dairy products.
1 oz (28 g) is considered a standard serving of walnuts, but eating 2 oz (57 g) per day may be even more beneficial. You can also use walnut oil in your cooking.
Tomatoes are a great source of lycopene. Also try watermelon, pink grapefruit, red berries, and pomegranate.
Look for dark, leafy greens, squashes, and other green and yellow plant-based foods. Remember to pick from a range of colors to get a wider array of polyphenols. You could make a salad with spinach, sliced tomatoes, and chopped yellow bell peppers, for instance—and add a walnut-oil based dressing!
Cruciferous veggies include broccoli, cauliflower, cabbage, and Brussels sprouts, among others. Leeks and green onions also contain these beneficial sulfur compounds.
Drinking more than 1 or possibly 2 glasses of red wine per day is likely to have more negative than positive health effects, however. [10] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Moderate consumption of dark chocolate—1 oz (28 g) servings 3-4 times per week—might also provide you with the health benefits of polyphenols. [11] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
If you are considering taking curcumin or magnesium supplements, talk to your doctor first.
Evidence indicates that a 20-minute session of moderate exercise is sufficient to start reducing “bad” cytokine levels. An exercise is considered “moderate” if you can still talk, but it is difficult to carry on a full conversation due to your heavier breathing.
If you have more than 1 or possibly 2 drinks of red wine or other alcohol per day, the potential health benefits will be lost. [16] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source If you don’t already consume alcohol, most experts don’t recommend that you start just to get the potential health benefits. If you are in the U. S. , you can call the national Quit Line at 1-800-QUIT-NOW (1-800-784-8669) to get help quitting and connect you with resources in your area.
Try mind/body practices like yoga, meditation, deep breathing, and visualization to reduce your stress levels. You may also find it beneficial to work with a licensed therapist in order to develop strategies to reduce your stress.
Do not start a daily aspirin regimen on your own—always talk to your doctor first. Aspirin can have serious side effects, including internal bleeding or allergic reactions. [19] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source If you have high blood pressure or kidney problems, talk to your doctor about getting your GFR checked prior to taking aspirin. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as these are generally not advised for people with these conditions.
