Anti-inflammatory nutrition

Experts underscore the importance of specific dietary and lifestyle choices for combating inflammation:

1. Omega-3 Fatty Acids and Omega-6 Balance:

   • Supplementing with omega-3, particularly from small fish like sardines, herring, mackerel, and anchovies, helps reduce inflammatory cytokines 1 2.

2. Fruits and Vegetables:

   • Colorful phytochemicals in plant foods (reds, blues, purples, oranges, yellows, greens) significantly reduce inflammation 2 3. A Mediterranean diet rich in these foods is highly recommended 3.

     Anti-Inflammatory Essentials

     Gary Brecka

     Most people have an imbalanced omega-3 to omega-6 ratio, making supplementation crucial for reducing inflammation. Turmeric and curcumin stand out as powerful natural anti-inflammatories, potentially rivaling some medications. To combat inflammatory conditions, start your day with an anti-inflammatory smoothie and incorporate simple movements like short walks or yoga into your routine.

     

     The Ultimate Human with Gary Brecka

     Signs You're Inflamed (And How to Fix It) with Gary Brecka | The Ultimate Human | Ep. 84

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3. Herbs and Spices:

   • Turmeric, curcumin, ginger, garlic, rosemary, and oregano have powerful anti-inflammatory properties. Curcumin in turmeric is particularly notable for its effects 1 2 4.

4. Healthy Fats:

   • Extra virgin olive oil, especially high polyphenol versions, contains compounds like oleocanthal and hydroxytyrosol which are potent anti-inflammatories 3 5 6.

5. Probiotics and Prebiotics:

   • Probiotic foods (such as kimchi, sauerkraut, and miso) and prebiotic fibers (from foods like artichokes, asparagus, and plantains) support gut health and lower inflammation 3 2.

6. Protein Sources:

   • Grass-fed meats and wild-caught seafood are recommended over conventionally raised animal products to avoid inflammation-inducing chemicals like pesticides and antibiotics 6 4.

7. Hydration and Fasting:

   • Proper hydration helps reduce inflammation, and intermittent fasting can give your gut a rest, stabilize insulin levels, and lower inflammation 7 6.

8. Exercise and Lifestyle:

   • Regular physical activity, especially when balanced and moderate, is anti-inflammatory. Practices like yoga or meditation also help manage inflammation by reducing stress 5 1.

Implementing these dietary and lifestyle strategies can help manage and reduce chronic inflammation, supporting overall health and wellness.