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Anti-inflammation Diet / Lifestyle

These guidelines can be beneficial to anyone, but can especially help manage the symptoms of inflammatory and/or autoimmune conditions including: arthritis, atherosclerosis, fibromyalgia, lupus, multiple sclerosis, peripheral neuropathy, surgery and trauma.

 

Eat/Drink More:

  • Non-starchy vegetables (anything except potatoes, corn and peas)
  • Fresh fruit
  • Lean meat and fish
  • Nuts and seeds, natural nut butters (no added sugar or oils)
  • Eggs
  • Fermented/Probiotic foods (yogurt, kefir, sauerkraut, etc.)
  •  “Healthy” oils (olive, flax, coconut)
  • Whey protein powder mixed into shakes, smoothies, yogurt, hot/cold cereal
  • Gluten-free grains (rice, quinoa, oats, etc.)
  • Water (purified if possible)

 

Eat/Drink Less:

  • Sweets
  • Sodas and sugar-sweetened drinks
  • Fruit juice
  • Baked goods and breads
  • Sugary cereals
  • Fried foods
  • Processed meats (hot dogs, bologna, sausages, etc.)
  • Processed snack foods (chips, cheese puffs, etc.)
  • All fast food
  • Fatty meats (ribs, bacon, marbled steaks, chicken with skin)
  • Canned soups, pork and beans, etc.
  • Bottled salad dressings (make your own with oil, vinegar and herbs)
  • Alcohol

 

Do More:

  • Exercise
  • Sleeping
  • Meditation/Relaxation
  • Deep, slow breathing
  • Laughing
  • Reading
  • Outdoor activities
  • Crafts or hobbies

 

Do Less:

  • Smoking
  • Things that make you stressed, worried or angry
  • Sitting
  • Watching TV
  • Computer/Tablet/Phone