Anti-inflammatory living: what you need to know

Nur Al Abrach is a clinical nutritionist at Nabta Health:

Certain foods can either fuel inflammation or help mitigate it. Consuming a diet rich in anti-inflammatory nutrients such as antioxidants, Omega-3 fatty acids and phytonutrients from fruits, vegetables and whole grains, as well as healthy fats can help reduce inflammation. Conversely, a diet high in processed foods, refined sugars and unhealthy fats can promote inflammation, leading to various health issues.

My advice is to adopt a balanced diet focused on anti-inflammatory foods:

• Incorporate plenty of fruits, vegetables, nuts, seeds and fish rich in Omega-3 fatty acids.
• Include anti-inflammatory spices such as turmeric and ginger in your cooking.
• Limit your intake of refined carbohydrates and trans fats found in processed foods.
• Opt for olive oil over saturated fats.
• Stay hydrated with water and herbal teas.
• Finally, listen to your body and choose foods that make you feel good and energised.

Alice Law is a stress management consultant and co-founder of Unstressable.com alongside Mo Gawdat:

Cortisol increases in the body when we are under chronic stress, which causes inflammation, and this can become a breeding ground for diseases and illnesses. Inflammation in the body releases immune cells called cytokines that activate inflammation in the brain – a primary cause of chronic depression. A lot of inflammation in the body largely stems from long-term chronic stress and is exacerbated further by what we eat.

Look at mental tools such as meditation and journalling – or implement an activity or habit that will actively interrupt your thought patterns. I use something I call ‘cancel, cancel’. Every time I notice a negative thought coming in, I try to break the cycle and choose to think of a more helpful thought.

Try low-impact exercise like long walks, Pilates or restorative yoga. Do exercises that tell your body that you are safe and not under stress. Try child’s pose or ‘legs up the wall’ pose, which puts you into a parasympathetic state.

I’m also a fan of ‘earthing’ which is essentially walking barefoot on the grass or on a beach – anywhere that you can connect with nature and the ground. Studies show that it reduces stress, anxiety and inflammation.

Neeta Jhaveri is a Functional Medicine practitioner at Wellth:

Here's what to avoid if you want to reduce inflammation:

1) Processed foods: highly processed foods often contain unhealthy fats, refined sugars and additives that can promote inflammation. Examples include fast food, packaged snacks, sugary cereals and pre-packaged meals.

2) Trans fats: trans fats are known to promote inflammation and are found in fried foods, margarine, shortening and many commercially baked goods. Check food labels for partially hydrogenated oils, which indicate the presence of trans fats.

3) Sugary beverages: regular consumption of sugary beverages like soda, sweetened fruit juices and energy drinks can contribute to inflammation and other health issues. Choose water, herbal teas or unsweetened beverages instead.

4) Refined carbohydrates: foods made with refined grains, such as white bread, white rice and pasta, can spike blood sugar levels and contribute to inflammation. Choose whole grains like brown rice, quinoa and whole wheat bread instead.

5) Excessive alcohol consumption: heavy alcohol consumption can trigger inflammation in the body, especially in the liver. Limit alcohol intake to moderate levels, which is generally defined as up to one drink per day for women and up to two drinks per day for men.

6) Highly processed meats: processed meats like bacon, sausage, hot dogs and deli meats contain additives, preservatives and high levels of sodium, which can contribute to inflammation and increase the risk of chronic diseases.

7) Excessive salt intake: consuming too much salt can lead to water retention and increase inflammation in the body. Limit the use of table salt and avoid highly processed foods that are high in sodium.

8) Smoking: smoking cigarettes not only damages the lungs but also triggers inflammation throughout the body. Quitting smoking can significantly reduce inflammation and improve overall health.