Step #1: Eat to beat inflammation. Harvard experts warn that many “anti-inflammatory diets” are not grounded in science.  In this Special Report, you’ll discover the three best diet choices—plus essential food “do’s and don’ts” to help suppress inflammation levels. 

Eat a low-glycemic diet to avert the high risk of stroke, coronary heart disease, and type 2 diabetes mellitus.

Avoid or limit the consumption of inflammation-promoting foods like sodas, refined carbohydrates, fructose corn syrup in a diet, total, saturated fat and trans fats, processed and packaged foods that contain trans fats such as processed seed and vegetable oils, baked goods (like soybean and corn oil).

Eat lots of fruits and vegetables that are high in natural antioxidants and polyphenols and other anti-inflammatory compounds that may protect against inflammation.

Cherries and cherry juice consumption has been shown to be uricosuric and inhibitory for IL-1 in patients with gout.

Omega-3 polyunsaturated fats appear to be anti-inflammatory.

Have a high fibre diet as dietary soluble and insoluble fibre is associated with lowering levels of IL-6 and TNF-alpha.

Nuts, curcumin in turmeric, green and black tea polyphenols, fish oil, mung beans, sesame (til), vitamin D, micronutrients etc will all help reduce cardiovascular risk and that of diabetes.

Step #2: Get moving! Fighting Inflammation reveals how much aerobic exercise (surprisingly little!)it takes to lower inflammation levels—and how too much exercise may actually provoke an inflammatory response.

Step #3: Manage your weight. Discover the simple strategies to help you zero in on reducing abdominal fat—the kind that produces pro-inflammatory chemicals. For example, you’ll learn surprising no-pain secrets to help reduce sugar in your diet.

Step #4: Get enough sleep. Inadequate sleep not only robs you of energy and productivity it also elevates inflammation—which is especially hazardous to heart health. Fighting Inflammation reveals 4 simple steps to help you get a healthier and more refreshing night’s sleep!

Step #5: Stop smoking. Kicking the habit can result in a dramatic reduction in inflammation levels within just a few weeks, experts say. 

Step #6: Limit alcohol use. When it comes to inflammation, alcohol can be either your friend or foe. Find out in this Special Report why a little alcohol may be helpful and how much is over the line for keeping inflammation in check.

Step #7: Conquer chronic stress. Chronic stress can spark the development of inflammation and cause flare-ups of problems like rheumatoid arthritis, cardiovascular disease, depression and inflammatory bowel disease. Fighting Inflammation reveals 10 powerful ways to help lower unhealthy stress.

Source: Harvard Health Publishing (Harvard Medical School)