Food has a powerful impact on the body’s inflammatory pathways, Bland says—particularly for women.
“The Mediterranean Diet has been shown to have an anti-inflammatory effect in women due to the high levels of hormone and immune-balancing nutrients,” says Bland. This is a diet built around fruits, vegetables, whole grains, fish (particularly ones high in omega-3 fatty acids), extra virgin olive oil, beans, and nuts. These foods are packed with phytochemicals—active compounds found in plants that help your immune system have an appropriate response to toxins, infection, injury, and other causes of inflammation.
To reduce chronic inflammation, he recommends women opt for a Meditteranean-style eating pattern and steer clear of foods such as fried foods, sugary foods, ultra-processed foods, and low-fiber foods.
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