Where there is illness and pain there will be inflammation. dietary changes can help you tackle symptoms and reduce systemic inflammation.

Inflammation is a natural bodily response, but chronic inflammation can contribute to various health issues. Fortunately, the foods we eat play a significant role in managing inflammation. Incorporating nutrient-rich fruits, vegetables, whole grains, and lean proteins into your diet can help reduce inflammation, promoting overall wellbeing and preventing chronic diseases.

Drink

Golden milk

Turmeric is well know as an anti-inflammatory spice. The benefits come from the active compound curcumin. Incorporating turmeric into your daily diet is an excellent way to feel the anti-inflammatory benefits. You can add it to curries, paellas and mix up a turmeric latte with ginger, cinnamon and a grind of black pepper to active the compound.

300ml almond milk (or any milk of your choice)

  • ¼ tsp ground turmeric

  • ¼ tsp ground cinnamon

  • ¼ tsp ground ginger

  • ½ tsp vanilla extract

  • 1 tsp maple syrup

  • grind of black pepper

For a delicious smoothie try this recipe from Liz Earle Wellbeing

Lunch

Spinach and Nectarine and feta salad

Mx up a colourful autumn salad with anti-inflammatory green leafy vegetables as your base and topped with walnuts, pomegranate and feta.

  • 2 large handfuls of baby spinach (you can use rocket, watercress or kale as alternatives)

  • 1 nectarine slices

  • 5 walnuts

  • 80g feta cheese

  • Sprinkle of pomegrante seeds

Dressing: 1tsp honey, 2 tsp sherry vinegar, 2 tbsp extra virgin olive oil

Dinner

Salmon and sweet potato salad

Oily fish is a staple of the Mediterranean diet and brilliant source of essential fats and protein. Essential fats calm inflammation, feed our brain and nourish our joints and skin. Salmon is one of my favourite choices as it versatile and easy to prepare. This simple salad can be served warm or cold making it ideal for a leftovers lunch the day.

  • 1 salmon fillet

  • 1 small sweet potato cubed

  • 1/2 avocado

  • mixed green leaves

  • 1 medium sized tomato

Dressing: whisk 1 tbsp creme fraiche with juice of half a lemon, 1 tbsp olive oil and salt and pepper

Bake the cubes of sweet potato in the oven for 30 minutes and add the salmon fillet for the last 10 minutes at 180 degrees with oil and seasoning.

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