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    Anti-Inflammatory Eating

    Less pain. More energy. Slower aging.

    Why inflammation matters

    • Chronic inflammation = arthritis, heart disease, dementia.
    • "Inflammaging" — increased inflammation with age.
    • Diet is biggest lever you control.
    • Mediterranean diet most studied + senior-friendly.
    • 2-4 weeks to feel difference.

    Eat MORE of these

    • Fatty fish — salmon, sardines, mackerel. 2x/week.
    • Berries — blueberries, strawberries. Daily handful.
    • Leafy greens — spinach, kale, arugula.
    • Olive oil — extra virgin. Replace butter.
    • Nuts — walnuts, almonds. Daily handful.
    • Beans + lentils — multiple times/week.
    • Turmeric + ginger — fresh or in cooking.
    • Green tea — 2-3 cups/day.

    Eat LESS of these

    • Processed meats — bacon, sausage, deli meat.
    • Sugary drinks — soda, sweet tea.
    • White flour — white bread, pastries.
    • Fried foods — fast food fries.
    • Margarine + vegetable oils — corn, soybean.
    • Excess alcohol — 1 drink/day max.
    • Red meat — limit to 1-2x/week.

    Sample day

    • Breakfast — Greek yogurt, blueberries, walnuts, honey.
    • Lunch — salad with chickpeas, olive oil, tuna.
    • Snack — apple + almond butter.
    • Dinner — baked salmon, roasted veggies, brown rice.
    • Drink — water, green tea, occasional red wine.

    Free resources

    Oldways.org — free Mediterranean diet guides. Arthritis.org — free anti-inflammatory recipes. NIH MedlinePlus — Mediterranean diet for seniors. No supplements needed — food works.