Anti-Inflammatory Diet: Evidence-Based Strategies to Reduce Chronic Inflammation

Chronic inflammation is linked to most modern diseases. Fortunately, diet plays a powerful role in managing inflammation.

## Understanding Inflammation Markers

Key biomarkers to know:
- **C-Reactive Protein (CRP)**: General inflammation marker
- **IL-6**: Interleukin-6, pro-inflammatory cytokine
- **TNF-alpha**: Tumor necrosis factor, inflammation regulator

## Most Powerful Anti-Inflammatory Foods

### Fatty Fish
Omega-3 fatty acids (EPA and DHA) reduce inflammation by:
- Competing with omega-6 for enzymatic pathways
- Producing anti-inflammatory resolvins
- Aim for 2-3 servings weekly

### Berries
Anthocyanins in berries have been shown to:
- Reduce CRP levels by up to 25%
- Protect against oxidative stress
- Support cognitive function

### Cruciferous Vegetables
Sulforaphane in broccoli, cauliflower, and brussels sprouts:
- Activates Nrf2 pathway (cellular defense)
- Reduces inflammatory markers
- Supports detoxification

### Extra Virgin Olive Oil
Oleocanthal compound mimics ibuprofen's anti-inflammatory effects.

## Foods to Minimize

- Refined sugars and carbohydrates
- Trans fats and oxidized oils
- Excessive omega-6 fatty acids
- Processed meats

## Sample Anti-Inflammatory Day

**Breakfast**: Turmeric golden milk oatmeal with berries
**Lunch**: Salmon salad with olive oil dressing
**Dinner**: Grilled tempeh with roasted cruciferous vegetables
**Snacks**: Mixed nuts, dark chocolate