What activities, foods, teas, and drinks can help decrease inflammation?

Anti-Inflammatory Lifestyle Interventions

Adopt a Mediterranean-style diet rich in fiber, omega-3 fatty acids, vegetables, fruits, and low-fat dairy while engaging in at least 150 minutes weekly of moderate aerobic exercise to reduce systemic inflammation. 1

Dietary Recommendations

Foods to Emphasize

The Mediterranean diet pattern provides the strongest anti-inflammatory foundation, characterized by specific food groups that have demonstrated inflammation reduction in multiple disease states including rheumatoid arthritis, lupus, and cardiovascular disease. 1

• Fiber-rich foods (target 25-38g daily): Whole grains, vegetables, fruits, legumes, and tree nuts support beneficial gut bacteria that reduce oxidative stress and inflammation 1
• Omega-3 fatty acids: Consume fatty fish at least twice weekly, or supplement with 1-5 grams EPA+DHA daily (safe even with anticoagulants) 1, 2
• Low-fat dairy products: Specifically skim milk and low-calorie yogurt show inverse associations with inflammatory markers 1
• Olive oil: Primary fat source with anti-inflammatory properties 1
• Beta-glucan sources (2g daily): Oats and barley reduce inflammatory response after exercise and improve recovery 1
• Vegetables and fruits: Especially broccoli, berries, and cherries (cherries may specifically reduce gout attack frequency) 1

Foods to Minimize or Avoid

Processed foods, saturated fats, and added sugars consistently promote inflammation across multiple disease states. 1

• Eliminate trans-unsaturated fatty acids: These elevate low-grade inflammation more than any other fat type 1
• Limit saturated fats: Found in animal fats and processed foods, linked to increased inflammatory disease risk 1
• Reduce sugar-sweetened drinks: Including fruit juices high in fructose, which increase gout and inflammatory markers 1
• Minimize processed foods: Associated with increased risk of lupus, rheumatoid arthritis, and elevated C-reactive protein 1
• Restrict alcohol: Particularly beer and spirits; moderate consumption only if tolerated 1

Optimal Omega-6 to Omega-3 Ratio

Target a 2-3:1 ratio of omega-6 to omega-3 fatty acids, which suppressed inflammation in rheumatoid arthritis patients and provides superior anti-inflammatory effects compared to higher ratios. 2 Higher omega-6 PUFA intake (primarily from linoleic acid) does not promote inflammation when substituted for sugars or saturated fats, but the overall ratio remains critical. 1

Beverages and Teas

• Coffee: Negatively associated with gout and inflammatory markers 1
• Water: Primary hydration source
• Limit sugar-sweetened beverages: These promote inflammation independent of other dietary factors 1

Physical Activity Recommendations

Engage in at least 150 minutes weekly of moderate-intensity aerobic activity or 75 minutes of vigorous activity, with additional resistance training for optimal anti-inflammatory effects. 1

Exercise Specifications

• Aerobic exercise: Moderate-intensity continuous training or high-intensity interval training (HIIT) both reduce inflammatory markers 1, 3
• Resistance training: Combined with aerobic exercise improves lipid profile, cardiovascular risk, and reduces inflammation in rheumatoid arthritis 1
• Regular physical activity: Observational studies consistently show inverse associations between activity levels and inflammatory markers (C-reactive protein, IL-6) 4, 5, 6

Important Exercise Caveats

Intense or strenuous exercise can transiently increase inflammatory cytokines, so individuals with active inflammatory disease should start conservatively and progress gradually. 1 However, a 6-week intense exercise program ultimately produced anti-inflammatory changes in IgG N-glycosylation profiles after a recovery period. 7 Regular moderate exercise consistently reduces inflammation without these transient spikes. 3, 4

Practical Implementation Strategy

1. Immediately eliminate trans fats from partially hydrogenated oils 1
2. Add fatty fish twice weekly or begin omega-3 supplementation (1g EPA+DHA minimum) 2
3. Increase fiber intake to 25-38g daily through whole grains, vegetables, and legumes 1
4. Begin moderate exercise at 30 minutes daily, 5 days weekly, progressing as tolerated 1
5. Replace processed foods with Mediterranean diet staples over 2-4 weeks 1

Common Pitfalls to Avoid

Do not consume excessive fiber (>38g) immediately, as this causes bloating, gas, and gastrointestinal distress; increase gradually. 1 Avoid high-fiber foods in the hours before intense exercise to prevent GI complaints during activity. 1 Do not assume plant-based omega-3 sources (ALA) are equivalent to marine sources—they require 1.5-3 grams daily and are less potent than EPA/DHA. 2