Consuming these foods ALONE does not guarantee that inflammation will be reduced, adding cardiovascular, stretches, and resistance exercises are also important.

Have you ever woken up the next day feeling swollen and tired, and when you tried to get out of bed, you felt even worse? Then you think back to the day before and remember that you had a glass of wine or ate a lot of fried foods. Yes, that has happened here a few times. We sometimes treat ourselves and think, "Yep, I'll pay for that tomorrow." So, here are some changes you can make to your diet to reduce inflammation.

Why does inflammation happen?

When your body recognizes something that is not native to it, such as an invading microbe, plant pollen, or chemical, your immune system is triggered into action. This can happen in response to any foreign substance. This frequently sets off a process that is known as inflammation. Your health is protected by short bursts of inflammation that are focused on pathogens that pose a genuine threat.

What are the benefits of eating a diet to reduce inflammation?

Certain foods have anti-inflammatory properties that can help to reduce inflammation in the body. These foods provide the body with essential nutrients, such as vitamins, minerals, and antioxidants, that can help to reduce inflammation.

Examples of anti-inflammatory foods include:

• Fruits and vegetables, which are rich in vitamins, minerals, and antioxidants.

• Whole grains, which are high in fiber and provide essential nutrients such as vitamin E and selenium.

• Fatty fish, such as salmon and tuna, which are high in omega-3 fatty acids, which have been shown to have anti-inflammatory properties.

• Nuts and seeds, which are high in healthy fats and provide important nutrients like magnesium.

• Herbs and spices, such as turmeric, ginger and garlic, which contain compounds with anti-inflammatory properties.


On the other hand, consuming a diet high in processed foods, added sugars, and saturated fats can contribute to inflammation in the body.

It is also important to note that consuming these foods ALONE does not guarantee that inflammation will be reduced, adding cardiovascular, stretches, and resistance exercises are also important.  And for some people, it may be necessary to work with health professionals such as registered dietitians, nutritionists, or medical doctors to tailor a diet to individual needs.

Spicy Salmon and Vegetable Stir Fry Recipe

Try this mouth-watering stir fry over rice or quinoa.

Here is a delicious recipe for a simple and delicious anti-inflammatory dish.  This recipe is rich in anti-inflammatory ingredients such as ginger, garlic, omega-3 fatty acids from the salmon, healthy monounsaturated fats from olive oil, and also the colorful vegetables are good sources of antioxidants and vitamin C.

Additionally, the use of sesame oil and tamari sauce gives it a distinct Asian flavor and a source of healthy fats. It's a great way to add a variety of anti-inflammatory foods to your diet while also enjoying a delicious and satisfying meal. It could be served over rice or quinoa for a complete meal or have it with a salad for a lighter option.

Spicy Salmon and Vegetable Stir Fry


• 4 oz. salmon, cut into bite-sized pieces

• 1 tbsp. olive oil

• 1 tbsp. grated ginger

• 1 tbsp. grated garlic

• 1 red bell pepper, sliced

• 1 cup sliced carrots

• 1 cup sliced bok choy

• 2 tbsp. tamari (or soy sauce)

• 1 tsp. sesame oil

• 1 tsp. red pepper flakes (optional)

• 2 tbsp. chopped cilantro, for garnish



1. In a large skillet or wok, heat olive oil over high heat.

2. Add ginger and garlic, stir-fry for 1-2 minutes.

3. Add the salmon and stir fry for 2-3 minutes, or until it starts to turn opaque.

4. Add the bell pepper, carrots, and bok choy. Stir fry for another 2-3 minutes, or until the vegetables are tender but still crisp.

5. Stir in the tamari, sesame oil, and red pepper flakes (if using). Cook for an additional 1-2 minutes.

6. Garnish with cilantro before serving.


Let us know if you try it and share a picture with us!

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Nancy Valdez with Rafael PT Fitness RPT Fitness in Austin TX

Nancy Valdez

Nancy is a certified personal trainer & transformation life coach.

Areas of Expertise

Online Training, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, Stress Reduction.