Reduce Inflammation

Reducers of inflammation

Whole, plant-based foods in general
Organically grown foods (nutrient-packed)
Vegetables (chose many colors and types)
Whole berries, some fresh juices’

Whole fruits, especially vine ripened

Foods that are rich in anti-oxidants

Whole grain brown rice, brown rice pasta
Other gluten-free whole grains (for giuten
intolerant)

Whole grains in general
Plant proteins in general

All types of beans; legumes in general
Miso soup, vegetable soups in general
Tempeh, natto (in moderation)

Foods improved by fermentation, pickling
Fresh, locally grown produce

Vegetables and fruits harvested at the peak of
nutrient content and flavor

Tea, especially green, white, oolong

High fiber foods and soluble pectin

Good water intake, as eliminates urea
Mineral waters (calcium and magnesium)
Omega-3 fatty acids-rich cold-water fish
Omega-3 fatty acids (EPA, DHA, fish oil)
Extra virgin olive oil, especially unfiltered
Organic cold pressed canola oil

Spices: turmeric, ginger, sage, other
Bromelain, quercetin, other anti-oxidants
Vitamin C and natural E (taken together)
Selenium supplement (with vitamin C and E)
Healthy DHEA levels

Magnesium from whole foods and veggies
Magnesium supplements

Lean body and strong muscles
Gardening, outdoor activities
Sunshine (10 – 20 min.lday)
Daylight, full spectrum illumination

Good (high-normal) vitamin 0 and 03 levels
Walking, hiking, and kayaking

Rowing machine-for back strength and for
good, youthful posture

promoters of inflammation

“Refined” foods (as are nutrient-deficient)
Foods grown for size and yield (few nutrients)
Single nutrient meals (lack certain nutrients)
Sugar (brown sugar, even organic, is sugar!)
Soft drinks, as are loaded with sugar
Sweetened juice drinks (full of sugar)

Some fruit juices (as are fiber-deprived)
Man-made sweeteners (foreign to our body)
High fructose corn syrup (very atherogenic)
White flour (fiber and nutrient deficient)
Grains that contain gluten (common allergen)
Extreme heat treated, thus denatured foods
Synthetic (unnatural) foods and additives
Low daily intake of fiber

Highly processed foods in general
Foods harvested before its time

Prolonged storage time, and transported long
distances

Foods preserved with plenty of salt and sugar
Decaf coffee (solvents used)

Animal-source proteins in general (uric acid)
Excess of animal protein (risk of gout and
inflammation)

Dehydration (as rises uric acid levels)
Dairy products (contain common allergens)
Omega-6 fatty acids .
Margarine/hydrogenated trans fats

Animal fats

Omega-6 “refined” vegetable. oils
Synthetic estrogens and chemicals
Many prescription drugs

Low magnesium levels

Artificial substances, petroleum, benzene
Low DHEA levels

Foods that deplete magnesium

Obesity, overweight, excess body fat
Office work, lack of sunshine (lack of vit. D)
Lack of daylight

Sedentary lifestyle

Hours of TV viewing (risk of obesity)
Driving and long commutes (risk of obesity)