Contents
Inflammation & Healing
Calm systemic inflammation with simple food swaps and steady routines.
What you’ll get on this page
- Foods to favor & ease off
- A 1-day starter plan you can repeat
- Quick habits that actually help
Reduce triggers
Cut the biggest drivers first: ultra-processed snacks, sugary drinks, refined flours, processed meats.
Favor anti-inflammatory foods
Leafy greens, crucifers, berries, legumes, olive oil, nuts/seeds, herbs/spices, fatty fish.
Make it stick
Batch once, repeat meals you like, and lean on the shopping list.
Foods to Favor
Leafy greens, broccoli/cauliflower, tomatoes, berries/citrus, legumes, extra virgin olive oil, avocado, walnuts/chia/flax, salmon/sardines, turmeric/ginger/garlic, green tea, kefir/yogurt/ferments.
Ease Off
Ultra-processed snacks, refined breads/pastries, sugary drinks, processed meats, excess alcohol, frequent high-heat frying with seed oils.
1-Day Starter (repeat as needed)
| Meal | Example |
|---|---|
| Breakfast | Greek yogurt + berries + chia (or oats + flax + walnuts) |
| Lunch | Quinoa bowl, chickpeas, roasted veg, tahini-lemon |
| Dinner | Baked salmon, broccoli, olive oil & lemon |
| Snack | Apple + almond butter / carrots + hummus |
Hydration
Water target ~30–35 ml/kg/day. Green/ginger tea.
Sleep
7–9h; cool, dark room; consistent schedule.
Movement
20–30 min brisk walk + 2–3 strength sessions/week.
Ready to keep going?