1. add some anti-inflammatory foods to your diet

• fatty cold-watch fish such as salmon, tuna, mackerel, herring
• berries
• tree nuts such as walnuts, almonds, and hazelnuts
• seeds
• whole grains
• dark leafy greens
• soy including soy milk and tofu
• tempeh
• mycoprotein from mushrooms and other fungi
• low-fat dairy products
• peppers
• tomatos
• beets
• tart cheeries
• ginger and turmeric
• garlic
• olive oil
• cocoa and dark chocolate
• basil and many other herbs
• black pepper
• cruciferous vegetables such as cabbage, bok choy, broccoli, cauliflower
• avocados
• hot sauce
• curry powder
• carrots
• organic turkey breast
• turnips
• zucchini
• cucumbers

2. include more organic food to your grocery shopping

3. increase  the fiber in your diet

• beans and peas
• oatmeal
• all fruits but especially those with more soluble fiber: apricots, grapefruit, mangoes, and oranges
• all vegetables especially cabbage, brussels sprouts, broccoli, bok choy
• flax seeds
• nuts and seeds

4. take a probiotic supplement

• Active yogurt
• pickles
• sauerkraut
• kimchi
• kefir

5. switch to olive or safflower oil

6. drink green tea 1 to 5 times a day.

7. cut down sharply on your sugar intake

8. cut out junk food and fast food

9. throw out stale food, including stale cooking oils and leftovers more than a day old.

10. reduce overall fat intake

11. reduce salt intake

12. no smoke and no alcohol