A woman smells strawberries
Body & Soul
08.05.2026 Christin Müller 3427

Anti-inflammatory diet: What should you eat to fight inflammation?

Whether it’s “silent inflammation,” “anti-inflammatory diets,” or “inflammaging”—the discussion about chronic inflammation and how diet affects it is on everyone’s lips right now: in podcasts, on social media, in doctors’ offices, and on nutrition blogs. No wonder: More and more studies are showing how closely our food is linked to these often-unnoticed inflammatory processes—and how much we can achieve every day with the right diet. Text: Kirsten Schreiber and Christin Müller

Read the article:

1. Health risk: Inflammation in the body

Inflammation is a natural defense mechanism of the body. It helps heal injuries and fight infections. But when inflammation becomes chronic, it can pose a threat to health and increase the risk of conditions such as cardiovascular disease, diabetes, and joint problems.

1.1. Acute vs. Chronic — A Brief Explanation of Inflammation

  • Acute inflammation: a short-term , targeted immune response (e.g., following a cut or infection).
  • Chronic, "silent" inflammation: low-grade activation of the immune system over a long period of time, often without clear symptoms, but with long-term consequences.

1.2. Causes of Silent Inflammation

Many modern lifestyle factors, such as chronic stress, lack of sleep, lack of exercise, environmental pollution, and poor diet, contribute to low-grade inflammation in the body.

One key factor is what ends up on our plates every day: being overweight—especially having excess belly fat—can trigger inflammation in the body. But certain foods can also directly stimulate inflammation, regardless of body weight. Studies show that specific ingredients in highly processed foods can increase the risk of chronic conditions such as diabetes or cardiovascular disease.

The good news is that you can actively reduce this risk by making conscious dietary choices. Below, we’ll take a look at which nutrients tend to promote inflammation—and which ones can help curb it.

2. How Diet Affects Inflammation

2.1. Negative Factors: Inflammation-Promoting Foods and Cooking Methods

Excessive consumption of sugar and highly processed foods, such as fast food and ready-made meals, promotes inflammation. Sugar causes blood sugar levels to rise rapidly, which contributes to inflammatory reactions in the body. In addition, these foods often contain trans fats, artificial additives, and flavor enhancers that can exacerbate inflammation. Typical pro-inflammatory foods include:

  • White flour products (e.g., white bread, durum wheat pasta)
  • Sugary snacks and drinks
  • Vegetable oils high in omega-6, such as sunflower, corn, and soybean oil
  • Fried foods and baked goods 
  • Red and processed meat (e.g., bacon, sausages)
  • Alcohol in large quantities

The method of preparation also makes a difference. Deep-frying and high-heat grilling, especially of red meat, lead to the formation of harmful substances that promote inflammation. Gentler methods include baking or steaming. 

2.2. Positive Effects: Anti-inflammatory Nutrients and Foods

To prevent or reduce inflammation, you should focus more on anti-inflammatory foods:

  • Omega-3 fatty acids: Fatty fish such as salmon, mackerel, and sardines, as well as plant-based sources such as nuts, seeds, and flaxseed oil, reduce the production of pro-inflammatory messengers in the body.
  • Antioxidants such as vitamins C and E: Vitamin C is abundant in fresh fruits and vegetables, especially in berries, citrus fruits, bell peppers, and broccoli. Vitamin E is found primarily in nuts, olives, and canola oil. These protect cells from harmful free radicals, which can trigger inflammation.
  • Polyphenols: Valuable phytochemicals found in olive oil, whole-grain products, legumes, as well as in coffee, tea, and dark chocolate. They have antioxidant properties and help regulate the immune response.
  • Prebiotics and Probiotics: Probiotic foods such as yogurt, kefir, and sauerkraut introduce live bacteria into the gut, while prebiotic fibers—found, for example, in Jerusalem artichokes, asparagus, bananas, and chicory—promote their growth. Together, they support the production of anti-inflammatory short-chain fatty acids in the large intestine and contribute to a healthy balance of gut flora, which has a positive effect on the immune system.
  • Spices and herbs: Garlic, ginger, turmeric, cinnamon, rosemary, basil, thyme, chili, and cloves contain bioactive compounds such as curcumin, gingerol, and allicin, which inhibit inflammatory responses and strengthen the immune system.

3. Foods That Fight Inflammation: Practical Tips for Everyday Life

  • Go for variety: Enjoy natural foods such as vegetables, fruits, whole grains, legumes, nuts, and seeds.
  • Choose healthy fats: Include fatty fish, olive oil, avocados, nuts, and seeds in your diet.
  • Cut back on sugar and processed foods: Watch out for hidden sugar in products, avoid highly processed foods, and check ingredient lists for additives.
  • Cook gently: Bake, steam, or sauté instead of deep-frying or grilling at high heat.
  • Take care of your gut flora: Include probiotic and prebiotic foods in your diet to promote gut health.
  • Choose sugar-free beverages: Drink water, unsweetened tea, or coffee. You should only drink alcohol in small amounts, as larger amounts can increase inflammation.
  • Cook with spices and herbs: Use a colorful selection of fresh spices like turmeric, ginger, garlic, and chili to add flavor to your meals.

4. Sample Day — A Meal Plan for Everyday Life


 

5. Conclusion

A healthy diet can have a significant impact on chronic inflammation. Focusing on anti-inflammatory foods and healthy cooking methods can help reduce inflammation over time and, in the long run, improve your health.

6. Frequently Asked Questions (FAQ)

What is “silent inflammation”?

Silent inflammation is a low-grade, chronic activation of the immune system without acute symptoms, which can cause long-term tissue damage and contribute to disease.

Does turmeric/curcumin really help reduce inflammation?

Curcumin has anti-inflammatory properties, but its absorption is limited—combining it with fat and black pepper improves its bioavailability. Turmeric can be a useful supplement, but it is not a substitute for a comprehensive dietary change.

How quickly does an anti-inflammatory diet work?

Initial changes in inflammation markers can sometimes be detected within weeks to months; noticeable health benefits (e.g., increased energy, improved blood test results) often become apparent after several weeks to months of consistent dietary changes.

Are omega-3 supplements worth taking?

If you don’t eat much fish, omega-3 supplements (EPA/DHA) may be a good idea. However, it’s even better to eat fatty fish as regularly as possible and incorporate plant-based sources of omega-3 into your diet.

As a general rule, dietary supplements should only be taken if a deficiency has been confirmed (based on the Omega-3 Index (hs Omega-3 Index)). Always discuss taking supplements with your doctor—especially if you are taking medication.

Can an anti-inflammatory diet alone stop inflammation?

It is an important component and works best when combined with adequate sleep, stress management, exercise, and avoiding environmental stressors. Diet alone is rarely sufficient on its own.

Sources

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation?uid=e6bd20c2ce7508s16
https://www.medizinicum.de/en/die-antientzuendliche-ernaehrung-zur-unterstuetzung-der-gesundheit/
https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet
https://pmc.ncbi.nlm.nih.gov/articles/PMC11576095/

zero Emotional reset – start the new year with ease

Young woman dancing happily
Body & Soul
14.01.2026 Christin Müller 20471

Emotional reset – start the new year with ease

New year, new resolutions: Many people resolve to exercise more, eat healthier, or finally clean out the basement. However, there is one question they rarely ask themselves: What is going on inside me? 

Working people in particular are familiar with this: a new year begins, the calendar is fresh, goals are defined—but internally, many things are still "unresolved": old worries, unresolved conflicts, high work pressure, family burdens, constant stress. 

An emotional reset can help you to recognize this inner baggage, sort through it, and let it go within realistic limits—allowing you to start the new year with a clearer mind. 

Read more in this article:

What is an emotional reset—and what is it not? 

We know the term "reset" from technology: restarting something after it has "frozen."

Applied to the emotional level, an emotional reset means: 

You consciously examine your emotional situation and make decisions about what could relieve you and what you would like to prioritize differently in the future. 

An emotional reset is therefore a conscious emotional restart that can help you regain clarity, stability, and the ability to act. 

Specifically, this means: 

  • pause,
  • look instead of just functioning,
  • Distinguish: What can stay? What can/must be reduced or removed? 

Equally important is what an emotional reset is not: 

  • No "getting rid of" unpleasant feelings 
  • No "I'm only thinking positively now" 
  • No program to become even more efficient 


Pause, take a deep breath, restart.

Feelings such as fear, sadness, or anger are not disorders, but indicators. They show where boundaries are being crossed, needs are not being met, or something does not fit with your values. 

So you are not "broken" just because you feel exhausted, irritable, or overwhelmed. Often, there is simply too much going on at once—especially when your career, personal life, and your own expectations all come together. 

How to tell that an emotional reset could do you good 

Typical signs that your internal system is overloaded: 

  • Constant tension: Your body is constantly on alert. 
  • Irritability: You quickly become annoyed or hurt—both at work and in your private life. 
  • Emotional ups and downs: one day is full of energy, the next feels like you're burned out. 
  • Rumination: Your thoughts keep circling around the same topics in the evening or at night. 
  • Avoidance: You distract yourself a lot so as not to feel unpleasant emotions. 
  • Loss of joy: Things that you actually enjoy feel exhausting or like a chore. 

These signals show that a lot has built up. An emotional reset starts right here—with a structured but achievable look at what you are currently carrying. 

Why an emotional reset at the beginning of the year makes sense 

The beginning of the year is a natural time for reflection and reorientation: 

  • What went well last year? 
  • What caused me stress or overwhelmed me? 
  • What do I want to do differently in the new year? 

The focus is often on external issues: job, goals, organization, health, finances. An emotional reset complements this perspective with the inner level: 

  • What feelings and issues from last year am I still carrying around with me? 
  • Which situations or people have caused me particular emotional distress? 
  • What inner sentences accompany me constantly, for example: 
  •     • "I can't afford to make any mistakes."
  •     • "I have to be strong." 
  •     • "I mustn't disappoint anyone." 

This makes the beginning of the year an opportunity to consciously review not only your calendar, but also your inner focus—and to start where you need relief. 

Emotional reset in 4 steps: letting go of emotional baggage 

You don't have to turn your whole life upside down to reset your emotions. Even small, consistent steps—setting clearer boundaries, consciously questioning a thought, taking a short break seriously—can make a big difference. 


How can you lighten your load in the new year? Take stock

Try these steps individually or one after the other. 

Step 1: Pause – Take honest stock 

Take 10 to 15 minutes, preferably without interruptions. All you need is paper and a pen.
Questions to get you started: 

  • What has weighed most heavily on me emotionally over the past year? 
  • Which situations or people keep popping up in my thoughts? 
  • Which feelings have I particularly often suppressed (e.g., fear, anger, sadness, shame)? 

Write everything down without filtering it. Pay attention to repetitions—these often reveal your main themes. This step creates clarity, which is the basis for change. 

Step 2: Sorting – What should be made easier? 

Imagine you are carrying a backpack into the new year. Inside it are: 

  • Old worries 
  • Unfulfilled expectations 
  • self-criticism
  • feelings of guilt 
  • Annoyance and disappointment 

  Ask yourself: 

  • Which of these things do I no longer want to carry so heavily? 
  • Which one or two topics should take up less space in the new year? 

You don't have to solve anything right away. It's enough to clearly identify the problem, for example: 

  • "I want to feel less pressure to always be perfect." 
  • "I don't want to replay the old argument in my head every day anymore." 

This inner "Stop, not like this anymore!" is already a central step in the emotional reset. 

Step 3: Set new boundaries – reduce overload 

Emotional pressure often arises when people constantly push themselves beyond their limits—especially in their everyday working lives: 

  • Saying yes, even though inside you clearly want to say no 
  • Taking responsibility for issues that are beyond one's sphere of influence 
  • Constantly putting your own needs on the back burner 

 Ask yourself: 

  • In which areas have I regularly ignored my limits over the past year? 
  • What drained me emotionally in particular? 

 Small, concrete steps could include: 

  • Cancel or shorten an appointment 
  • Set clearer boundaries for availability (both professionally and privately) 
  • Delegate a task or start it later 
  • Say in conversation: "I can't afford that much." 

This will help you gradually reduce what is permanently overwhelming you. 

Step 4: Nurture – Make space for what is good for you 

Letting go of emotional baggage also means consciously incorporating more of what strengthens you. 

Ask yourself: 

  • What really gives me strength? 
  • When do I feel calm, clear, and authentic? 

Examples may include: 

  • Time in nature 
  • Conversations with people you feel safe with 
  • Quiet time without a screen 
  • A creative or practical activity 
  • Gentle movement 
  • Short, deliberate breaks in everyday life 

Choose something that is realistic and consciously integrate it into your weekly routine.
This will turn the emotional reset into a process that not only relieves stress but also strengthens your resilience. 

Methods that support your emotional reset 


Writing things down helps to organize your thoughts.

You don't have to let go of emotional baggage "on the spot." There are various ways to do this that are suitable for everyday life—without a rigid program.

  • Writing: Short notes or a journal help to structure thoughts and feelings.
  • Conscious breaks: short interruptions in your daily routine during which you don't have to react, but can just take a deep breath. 
  • Conversations: Talk to people you trust or seek professional help (e.g., counseling, coaching). 
  • Exercise: walks , taking the stairs instead of the elevator, simple stretching exercises—any form of exercise helps reduce stress. 
  • Body awareness: Briefly noticing how you sit, stand, and breathe can help you reconnect with yourself. 
  • Tapping (acupressure tapping): Tapping , also known as acupressure tapping, is much more than just first aid in tense moments. The method is an effective tool for actively working through emotional baggage and gradually letting it go. 
  • By gently tapping certain points while focusing inwardly on a stressful issue, you can gradually reduce its emotional intensity. This allows you to permanently change deeply ingrained patterns—instead of just managing them.
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Group coaching: Achieving greater serenity and ease with tapping

In the group coaching session "More serenity and ease with tapping," you will learn and apply a method for promoting emotional resilience. Discover how you can free yourself step by step from stressful feelings and limiting thought patterns in order to achieve a positive attitude toward life.

 

The important thing is not which method you choose, but that you give your inner signals space and take the first steps. Everything else can develop at your own pace and in a way that suits your life. 

Health impulses with the pme "Healthy Bites"

Looking for a small portion of well-being? Our "Healthy Bites" give you ideas for more relaxation, balance, activity and feel-good moments in your everyday work and private life.

They are not a substitute for professional help from counselors and psychologists. If you are experiencing addiction problems, persistent low mood, ongoing excessive stress, or deeper mental health issues, please seek professional advice, for example from pme Familienservice Lebenslagen-Coaching (link opens in a new window).