What are the best things to help with inflamation?

To help reduce inflammation, prioritize omega-3s, low-sugar fermented foods, adequate sleep, stress management, and recovery nutrition after exercise.

• Omega-3s, vitamin D, and magnesium malate: The suggested omega-3 target is over 1,000 mg of EPA daily, from food or supplements; vitamin D is also mentioned, and magnesium malate may help with delayed-onset muscle soreness. 1
• Fiber and fermented foods: Build fiber intake gradually, aiming for roughly 25–30 g daily, and include low-sugar fermented foods such as kimchi or refrigerated sauerkraut. Fermented foods were linked with lower inflammatory markers, while fiber’s effects varied between people. 2
• Sleep and stress management: Consistent, good-quality sleep and stress-reduction practices such as non-sleep deep rest or physiological sighs may help. 3
• Carbohydrates after exercise: Complex carbohydrates such as rice or oatmeal, and fruit, after exercise can attenuate exercise-related inflammation—especially after fasted training. 4