Include healthy fats
Fat is not the enemy. Omega-3 fats in foods like salmon, sardines, walnuts, chia seeds, flaxseed, hemp seeds, and dark leafy greens are especially helpful for reducing inflammation. These fats also support heart health, mood, blood sugar balance, immune function, and healthy skin.

Get enough protein, but not too much
Protein is important for healing, growth, and tissue repair. However, excessive amounts, especially from animal sources, may contribute to inflammation. Aim for balance and include more plant-based proteins such as beans, lentils, nuts, seeds, and vegetables.

Make water your go-to drink
Water helps flush toxins, supports digestion, eases discomfort, and may reduce allergy and asthma symptoms. Try to drink at least eight glasses per day, and more if you are active or live in a warm climate.

Lower your stress levels
Ongoing stress affects both the body and mind and can interfere with the body’s ability to regulate inflammation. Find ways to unwind that work for you, such as walking, watching a movie, practicing yoga, or spending time doing something that helps you feel calm and supported.

Prioritize quality sleep
Sleep is when the body repairs and restores itself. Poor sleep can increase inflammation and raise the risk of weight gain, cravings, mood changes, and heart disease. Aim for consistent, restful sleep each night.