An anti-inflammatory diet. It helps prevent inappropriate inflammation and counters the oxidative stress that may be linked to inflammatory diseases. Focus on antioxidant-rich fruits and vegetables, omega-3 fatty acids, the spices turmeric and ginger, and foods rich in vitamins C and E.
Berries. They’re loaded with fiber, which helps you feel full (and eat less). And they top the charts in antioxidant power, protecting your body against inflammation and free radicals, molecules that can damage cells and organs. A recent study even showed that one-half to one cup of mixed berries a day improved cognition and motor performance in animals. James Joseph, PhD, director of the Neuroscience Lab at the United States Department of Agriculture Human Nutrition Research Center on Aging at Tufts University, Boston, which conducted the study, notes that we become more susceptible to the damaging effects of free radicals and inflammation as we age. Berries help prevent those effects by turning off the inflammation signals triggered by cytokines and COX-2s, he says, making them an ideal part of your diet.
Use cooking methods that limit inflammation. Cook at lower temperatures to avoid the formation of AGEs (advanced glycation end products), which have been linked to inflammatory disease, and avoid cooking methods that require excessive fat, such as deep frying.
Focus on fish. Wild Alaskan salmon, sardines, herring and black cod are excellent sources of anti-inflammatory omega-3 fatty acids, yet are relatively low in potential environmental toxins. Diets rich in fish have been shown to alleviate depression and other inflammatory health issues.