5 Ways I Use Food To Fight Inflammation Every Damn Day

I've been working in wellness long enough to know that quelling inflammation is key to feeling decent on a daily basis. "Chronic inflammation plays a role in pretty much every disease," explains Vincent Pedre, M.D. As someone who has struggled with panic attacks and fairly severe anxiety over the years, I'm especially motivated to keep my levels low, since inflammation has been found1 to trigger both anxiety and depression. Because health is an ongoing process, I typically eschew sweeping cleanses and tons of supplements and instead try to work little inflammation-busters into my daily routine.

I'm a known lover of green smoothies, and their ability to help keep my inflammation levels low is one of many reasons I've made them my go-to breakfast. According to Will Cole, D.C., "The vitamins A2, D, E3, and K24 are extremely important to your health for many reasons. They play a big factor in bringing down inflammation by decreasing levels of the inflammatory protein CRP." These are all abundant in leafy greens like spinach, arugula, and romaine, which I use as the base of my smoothies. They're also all fat-soluble, so I make sure to add a healthy fat like hulled hemp hearts, avocado, or coconut butter to reap their full benefits. Right now, I'm loving this avocado mint chocolate chip smoothie and this tropical blend.

My husband and I have been trying to eat our dinners at the kitchen table instead of the couch, where we talk about our day or consult The Book of Questions (I know, it's cheesy) for more out-there topics. At work, it's a bit trickier, but I find that removing myself completely from my phone and computer helps me avoid distractions. I'll take my lunch to the roof and enjoy the feeling of the sunshine on my skin while chowing down before returning to my desk satisfied and refreshed.

Okay, this one is a work in process, but sugar has a fairly clear connection to raising inflammation levels by triggering the release6 of pro-inflammatory cytokines. I have a huge sweet tooth, so I'm never going to cut out sugar entirely, but I do try to eat it with intention, rather than letting it slip into my diet at times I barely notice or appreciate it. This means watching out for places it tends to be overlooked (such as in condiments or tomato sauce), and completely avoiding soda and sugary drinks. I used to be a bottle-a-day Vanilla Coke drinker, but now I satisfy my fizzy flavor cravings with a dash of bitters in sparkling water (made in my Soda Stream, to be environmentally and economically friendly).

Turmeric, of course, is an inflammation-fighting all-star. "My patients sprinkle organic turmeric powder onto vegetables, and I love to use it in cooking and even salads. And remember: In order to absorb the curcumin you need to pair it with black pepper," Pedre says (his advice in the program about Omegas also completely revolutionized my supplement routine, but that's another story). I like to make a fresh ginger tea by grating some ginger into a mug, then topping it with hot water. I cover it, then let it steep for 10 minutes before straining it and drinking. In the summer, I'll make a huge batch of it and store it in the fridge, ready to be sipped throughout the day. I also whip up a batch of these turmeric sweet potato muffins on the weekends so I always have a grab-and-go anti-inflammatory breakfast ready for rushed days.

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