Here’s what research and lived experience continue to show. I sometimes need to remind myself.
1. Refined seed oils
Canola, soybean, corn oil are ultra processed and highly inflammatory.
Swap for: 🫒 Extra virgin olive oil, 🥑 avocado oil, 🥥 coconut oil
2. Processed sugars
Sodas, pastries, candy spike blood sugar and fuel inflammation.
Swap for: 🍯 raw honey, 🍓 fresh fruit, 🍫 85%+ dark chocolate
3. Refined grains
White bread, pasta, crackers are stripped of fiber and nutrients.
Swap for: 🌾 sourdough, 🍚 brown rice, 🫘 quinoa
4. Ultra processed snacks
Chips, packaged cookies, frozen meals are loaded with additives and preservatives
Swap for: 🍿 air popped popcorn, 🥜 raw nuts, 🍎 apple slices.
5. Excess alcohol
Chronic intake triggers oxidative stress and damages the gut lining.
Swap for: 🍵 herbal teas, 🍹 sparkling water with lemon, 🍷 if tolerated, a small glass of red wine in good company
A Harvard study found that lowering processed food intake by just 20% reduced markers of inflammation like CRP within weeks. Food is either fuel or fire. Choose wisely.
You don’t need a perfect diet, just better swaps.
Save this post and share it with someone who needs to reduce inflammation.
Have a great day,
Daniel Stickler
#longevity #healthyaging #inflammation #inflammaging #longevitytips #longevitydoctor