Easy ways to reduce inflammation

Joint inflammation is a common problem, which diet can help reduce.

There’s no magic pill to permanently eliminate chronic inflammation. Making changes to your diet, however, can help reduce the severity of the associated discomfort. Here are some tips to consider when planning your meals.

Fruits and vegetables

Eat plenty of fruits and vegetables, especially pomegranates, red grapes, pears, mushrooms, lentils, soybeans and green peas. Leafy greens are also essential, as they are loaded with antioxidants which rejuvenate weak cells. Consume lots of spinach, broccoli, romaine, cabbage, collard and kale.

Healthy fats

Healthy fats are key to reducing inflammation. Add avocado, olives—in both whole food and oil forms—salmon, almonds, walnuts, chia seeds and flax seeds to your shopping list, as they have high levels of omega-3s (fatty acids) which are crucial for brain health.

Fish

Try to keep your fish intake to two serves per week, due to the high mercury content in many species. And while you might love battered fish and chips, you’ll only get the health benefits if your fish is steamed or grilled. The natural protein in nuts helps reduce inflammation, as they are high in alpha linoleic acid (ALA), a type of anti-inflammatory omega-3 fatty acid. Some nuts are also rich in magnesium, l-arginine and vitamin E. Choose walnuts, almonds, flaxseed, chia or pistachios, but don’t munch on them endlessly. A handful per day is enough.

Green tea

Replacing coffee or tea with matcha, green tea, kombucha or any tumeric-based drink will help. You also need to reduce your alcohol intake–no need to go cold turkey on your caffeine and alcohol, but by drinking them in moderation and incorporating healthier drinks into your diet, you’ll soon find you naturally crave caffeine or alcohol less.