Food has a powerful effect on the body’s inflammatory pathways, Bland says, especially for women.

“The Mediterranean diet has been shown to have anti-inflammatory effects in women due to its high levels of hormones and nutrients that balance the immune system,” says Bland. It’s a diet built around fruits, vegetables, whole grains, fish (especially those high in omega-3 fatty acids), extra virgin olive oil, beans, and nuts. These foods are rich in phytochemicals—active compounds found in plants that help your immune system respond properly to toxins, infections, injuries, and other causes of inflammation.

To reduce chronic inflammation, he recommends women choose a Mediterranean-style diet and avoid foods such as fried foods, sugary foods, ultra-processed foods, and low-fiber foods.

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