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Sore Joints? Anti Inflammation Diet is a Mediterranean Diet



Sore joints? A good start to fixing that is an Anti-Inflammation Diet, or The Mediterranean Diet - with some tweaks. Use a wide variety of the freshest foods, including lots of fruits and vegetables, mushrooms and whole grains. Good selections are berries, spinach, bok choy, vegetables from the cabbage family, ginger and legumes/beans, onions and other high-fiber foods.

Healthy fats like olive oil and olives, avocado, nuts and nut butters are important parts of this eating plan. These can provide omega-three fatty acids.

Choose foods across the color spectrum: red, orange, purple, green and blue and yellow. That way you’ll automatically eat the wide variety that can provide all the vitamins, nutrients, phyto-nutrients, fiber and protein.

Fill dinner plates with colorful foods and make half the plate vegetables. The ratio of complex carbohydrate to healthy fat to protein approaches 50%: 30%: 20%.

Drink teas that provide antioxidants and reduce coffee intake.


Eat lots of colorful berries for their water content and anti-oxidant benefits.

If one likes to enjoy alcohol, choose red wine as it’s pigments provide health benefits.          

Eat dark chocolate with a minimum of 70% coco content (not milk chocolate).


Reducing or eliminating processed, refined and manufactured foods and especially reducing the use of flour and sugar puts us well on the way to a healthy diet that can reduce the discomfort of inflammation.

Reduce foods having a high glycemic value, like root vegetables and bananas. Use less salt and more spices.

Experiment for two weeks with eliminating foods from the nightshade family (tomatoes, eggplant, peppers). If inflammation is reduced, these foods can be considered inflammatory. This isn’t true for everyone.

Also try reducing/eliminating daily products for a couple of weeks, as for some individuals, these can also cause inflammation.



If you eat pasta, do so in moderation and eat it al dente or chewy. The longer it takes to convert the carbohydrates to sugar the lower the glycemic index and the longer it takes for the sugars to be absorbed into the blood. This is a good thing.





Reduce the amount of animal products eaten; use vegetable protein like lentils, beans, quinoa.

Give this eating plan a try and see if you feel better in body, mind and spirit! I did!

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