For folks battling chronic inflammation, as well as the pain that often accompanies it, making changes to your diet can be beneficial, as can moderate exercise. Of course, such inflammation can make even the most basic of physical activity a real challenge so, adding anti-inflammatory foods to your diet may be the key to finding relief.

According the folks at Harvard Health, “Your immune system attacks anything in your body that it recognizes as foreign; such as an invading microbe, plant pollen, or chemical. The process is called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health. However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy.”

Eat Away Your Inflammation

Instead of relying on medication to reduce inflammation, including over-the-counter anti-inflammatories like Ibuprofen (Advil) which can lead to digestive problems, a healthy eating plan can make all the difference for you. The so-called “Mediterranean diet”, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils is just such an eating plan.

In addition, greatly reducing highly processed foods can have a positive effect not just on your physical health, but also your emotional wellbeing. Below are two lists of foods that can cause, or reduce, inflammation.

Foods that cause inflammation

• Refined carbohydrates, such as white bread and pastries
• French fries and other fried foods
• Soda and other sugar-sweetened beverages
• Red meat (burgers, steaks) and processed meat (hot dogs, sausage)
• Margarine, shortening, and lard

Foods that reduce inflammation

• Tomatoes
• Olive oil
• Green leafy vegetables, such as spinach, kale, and collards
• Nuts like almonds and walnuts
• Fatty fish like salmon, mackerel, tuna, and sardines
• Fruits such as strawberries, blueberries, cherries, and oranges

BONUS NOTE: For all of you chocoholics out there, it’s good to know that dark chocolate and Cocoa are packed with antioxidants that reduce inflammation! Yay!

An anti-inflammatory diet can also increase mental acuity and focus, and will normally offer a substantial energy boost. Once you’re feeling better, you can begin to add a little exercise to your daily routine, which will also reduce inflammation long term.