YOUR ANTI-INFLAMMATION TOOLKIT
Reduce inflammation in your body and you’ll not only look and feel younger, but you’ll significantly lower your risk for chronic disease.
Eat clean, live clean, move more, stress less
There are no surprises here – this is the advice we hear over and over and there’s no escaping it if we want to have the best possible health outcomes.
Why is diet so important? An antiinflammatory diet involves eating more of those foods that promote healing, boost your immune system and fight inflammation while avoiding known inflammatory foods. Plant foods are especially effective as they contain anti-inflammatory phytonutrients and they’re high in antioxidants and fibre:
Fibre: Eat at least 25g of fibre per day. A fibre-rich diet helps reduce inflammation by supplying naturally occurring anti-inflammatory phytonutrients found in fruits,
vegetables, and other whole foods.
Look for: Wholegrains, fruits, and vegetables.
Cultured or fermented foods promote healthy gut bacteria, which in turn helps fight inflammation.
Look for: Natural Greek yoghurt, sauerkraut, miso or kimchi.
Leafy greens: Dark green leafy vegetables are packed with anti-inflammatory nutrients.
Look for: Spinach, kale, and broccoli. Oils: Oils like vegetable oil, canola oil, sunflower oil have a very high omega-6 content and very low omega-3 content, an imbalance that promotes inflammation.
Look for: Olive oil, macadamia nut oil, or coconut oil.
Omega-3s: Research shows omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.
Look for: Linseeds, walnuts, chia seeds, beans, salmon, oysters, sardines, and anchovies.