Anti-inflammatory eating: the naturopathic doctor’s simple guide to start today
Acute inflammation is an ally: it is how the body heals. The problem is chronic low-grade inflammation, that silent «slow burn» linked to persistent pain, fatigue and accelerated ageing. And the most powerful lever to put it out is in your kitchen.
The protagonists: what to add
- Vegetables in abundance, the more colour, the better: they are the anti-inflammatory foundation.
- Extra virgin olive oil, our Mediterranean treasure, as your main fat.
- Oily fish (sardines, mackerel, anchovies) two or three times a week, for their omega-3s.
- Legumes, natural nuts and whole fruit, in their least processed form.
- Spices such as turmeric or ginger, small but mighty everyday allies.
The antagonists: what to cut back
No fanaticism, but with clarity: ultra-processed foods, added sugars, highly refined flours, excess alcohol and poor-quality fats. You do not need to ban things to improve: it is enough for them to stop being the norm and become the exception.
The most common mistake: copying generic diets
The same diet does not work for everyone. Age, medication, digestive state or each person’s food sensitivities completely change the right guidelines. That is why in consultation nutrition is prescribed in a personalised way, like any other medical treatment, and when the case calls for it, it is completed with specific studies.
Start today: the three-change rule
Forget «I’ll start the perfect diet on Monday». Choose just three changes and sustain them for a month: for example, vegetables at lunch and dinner, oily fish twice a week and zero sugary drinks. Consistency beats perfection, always.
And if the goal is also to lose weight, do it with medical support: our healthy weight loss programme is designed exactly for that, without miracle diets and with results that last.
Doctor Cum Laude · Licensed physician in Valencia · Honorary President of the AEMN · Magno Prize for Excellence · Author of «Vive Sano, Vive Bien» and «Viviendo más y mejor»
Shall we talk about your case?
First comprehensive assessment consultation at our centre in Valencia.
Book an appointment · 963 62 10 10Living outside Spain? Request your video consultation →
Keep reading on the blog
Integrative Medicine in Valencia: what it is, how it differs and how it can help you
Read articleChronic back pain that will not improve: the approach that goes to the source
Read article
The 5 keys to healthy longevity, by the author of «Viviendo más y mejor»
Read article