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8 Anti-Inflammatory Foods Experts Recommend for Joint Pain

Eat your way to less inflammation with these doctor-approved foods.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Fitness, woman and elbow in pain, injury or sports accident of runner suffering in joint ache outdoors. Athletic female holding painful area of muscle, inflammation or broken bone in discomfort
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

It’s common knowledge that several foods and drinks cause inflammation – sugar, alcohol, and processed foods included. However, you might not know that there are certain things you can eat that will help reduce inflammation and even improve joint pain. Body Network spoke to Dr. Gbolohan Okubadejo, a NYC area Spinal and Orthopedic Surgeon, who treats patients with inflammation-induced pain daily. Here are 8 anti-inflammatory foods he recommends to treat pain naturally.


Pineapple

Close up,Sliced and half of Pineapple(Ananas comosus) on wooden table with blurred garden background.Sweet,sour and juicy taste.Have a lot of fiber,vitamins C and minerals.Fruits or healthcare concept​PineappleShutterstock

Pineapple is helpful for those who suffer from osteoarthritis, according to Okubadejo. “The enzyme bromelain reduces inflammation and swelling,” he says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Beets

Fresh beet on wooden backgroundShutterstock

Beets are another great anti-inflammatory food. “These substances contain betalains that can suppress inflammation-related enzymes and diminish oxidative stress within the body. The dietary nitrates in beets enhance blood flow and lower inflammation by boosting nitric oxide production which relaxes blood vessels and decreases cellular stress,” he says.

Fatty Fish (Salmon, Mackerel, Sardines)

Grilled sardineShutterstock

Two essential omega-3 fatty acids are abundant in fatty fish: Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). “These omega-3s help inflammatory cytokines that cause inflammation, which occurs in conditions such as arthritis,” he says. “Omega-3 fatty acids demonstrate effectiveness in managing rheumatoid arthritis symptoms through their ability to decrease both morning joint stiffness and swelling. COX-2 enzymes trigger inflammation in the same manner as nonsteroidal anti-inflammatory drugs (NSAIDs) function.”

Berries (Blueberries, Strawberries, Blackberries)

Ripened blackberry in the palmShutterstock

Quercetin, a natural flavonoid with anti-inflammatory properties, is found in dark-colored berries, including blueberries, blackberries, and elderberries. “This substance functions as a natural antihistamine by diminishing inflammation and pain,” says Okubadejo. It boosts immune function while combating damage from free radicals. Strawberries and black currants contain high amounts of vitamin C for collagen production. “Collagen synthesis depends on vitamin C because it plays a vital role in maintaining healthy joints and cartilage. This substance lowers oxidative stress which leads to increased joint pain and stiffness,” he says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Leafy Greens (Spinach, Kale, Swiss Chard)

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Spinach, kale, and Swiss chard contain high vitamin K levels, which lower inflammation markers while promoting healthy joints. “The greens supply vitamin C, which enhances collagen production to strengthen cartilage, and they contain beta-carotene with flavonoids that protect against oxidative stress and inflammation,” he says. “Leafy greens provide magnesium, which assists in controlling inflammatory responses, and their fiber content enhances gut health, contributing to a reduction in systemic inflammation. The combination of these nutrients helps prevent stiffness and pain in the joints.”

Nuts

Assortment of nuts in bowls. Cashews, hazelnuts, walnuts, pistachios, pecans, pine nuts, peanuts, macadamia, almonds, brazil nuts. Food mix on wooden background, top view, copy space

Shutterstock

Almonds, walnuts, and pistachios contain healthy fats, “including monounsaturated fats and omega-3 fatty acids that provide substantial anti-inflammatory benefits,” says Okubadejo. “The consumption of these fats leads to reduced production of inflammatory molecules in the body, which helps alleviate joint pain and stiffness. Walnuts contain high levels of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that research demonstrates can alleviate joint inflammation. Nuts include vitamin E, which functions as an antioxidant to shield cells against oxidative damage, thereby reducing joint pain and inflammation. Nuts contain fiber which helps maintain a healthy gut environment that enables the body to control systemic inflammation. Eating different kinds of nuts helps maintain healthy joints and lowers arthritis-related inflammation.”

Olive Oil (Extra Virgin)

The moment olive oil is poured into a glass bowl set against a wooden background​Olive OilShutterstock

Extra virgin olive oil consists of abundant monounsaturated fats and oleocanthal, which possess potent anti-inflammatory capabilities, per Okubadejo. “These beneficial fats decrease the generation of pro-inflammatory substances such as cytokines and prostaglandin,s which commonly cause joint pain and stiffness,” he says. Oleocanthal found in olive oil functions like NSAIDs to alleviate inflammation while avoiding their associated side effects. “Olive oil contains polyphenols, which act as antioxidants to shield joints from oxidative harm and prevent additional inflammation. Regular olive oil consumption helps alleviate joint pain while supporting mobility and enhancing joint health, particularly benefiting individuals with arthritis conditions.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Ginger

Ginger root and ginger powder in the bowl​2. GingerShutterstock

The last anti-inflammatory food on his list is ginger. “People have relied on ginger as an anti-inflammatory root to relieve pain and inflammation for centuries. The root contains gingerol, which blocks inflammatory pathways in the body and reduces the production of enzymes and cytokines that cause joint pain and swelling,” he explains. “Research shows that ginger can alleviate osteoarthritis and rheumatoid arthritis symptoms by lessening both pain and stiffness. The antioxidant properties work against oxidative stress that otherwise worsens joint inflammation. Ginger enhances blood flow, transporting nutrients to inflamed tissues to accelerate healing and support joint health. People who experience joint pain and inflammation can achieve substantial relief by regularly consuming fresh ginger, ginger tea, or ginger supplements.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Fitness, woman and elbow in pain, injury or sports accident of runner suffering in joint ache outdoors. Athletic female holding painful area of muscle, inflammation or broken bone in discomfort
Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

It’s common knowledge that several foods and drinks cause inflammation – sugar, alcohol, and processed foods included. However, you might not know that there are certain things you can eat that will help reduce inflammation and even improve joint pain. Body Network spoke to Dr. Gbolohan Okubadejo, a NYC area Spinal and Orthopedic Surgeon, who treats patients with inflammation-induced pain daily. Here are 8 anti-inflammatory foods he recommends to treat pain naturally.


Pineapple

Close up,Sliced and half of Pineapple(Ananas comosus) on wooden table with blurred garden background.Sweet,sour and juicy taste.Have a lot of fiber,vitamins C and minerals.Fruits or healthcare concept​PineappleShutterstock

Pineapple is helpful for those who suffer from osteoarthritis, according to Okubadejo. “The enzyme bromelain reduces inflammation and swelling,” he says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Beets

Fresh beet on wooden backgroundShutterstock

Beets are another great anti-inflammatory food. “These substances contain betalains that can suppress inflammation-related enzymes and diminish oxidative stress within the body. The dietary nitrates in beets enhance blood flow and lower inflammation by boosting nitric oxide production which relaxes blood vessels and decreases cellular stress,” he says.

Fatty Fish (Salmon, Mackerel, Sardines)

Grilled sardineShutterstock

Two essential omega-3 fatty acids are abundant in fatty fish: Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). “These omega-3s help inflammatory cytokines that cause inflammation, which occurs in conditions such as arthritis,” he says. “Omega-3 fatty acids demonstrate effectiveness in managing rheumatoid arthritis symptoms through their ability to decrease both morning joint stiffness and swelling. COX-2 enzymes trigger inflammation in the same manner as nonsteroidal anti-inflammatory drugs (NSAIDs) function.”

Berries (Blueberries, Strawberries, Blackberries)

Ripened blackberry in the palmShutterstock

Quercetin, a natural flavonoid with anti-inflammatory properties, is found in dark-colored berries, including blueberries, blackberries, and elderberries. “This substance functions as a natural antihistamine by diminishing inflammation and pain,” says Okubadejo. It boosts immune function while combating damage from free radicals. Strawberries and black currants contain high amounts of vitamin C for collagen production. “Collagen synthesis depends on vitamin C because it plays a vital role in maintaining healthy joints and cartilage. This substance lowers oxidative stress which leads to increased joint pain and stiffness,” he says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Leafy Greens (Spinach, Kale, Swiss Chard)

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Spinach, kale, and Swiss chard contain high vitamin K levels, which lower inflammation markers while promoting healthy joints. “The greens supply vitamin C, which enhances collagen production to strengthen cartilage, and they contain beta-carotene with flavonoids that protect against oxidative stress and inflammation,” he says. “Leafy greens provide magnesium, which assists in controlling inflammatory responses, and their fiber content enhances gut health, contributing to a reduction in systemic inflammation. The combination of these nutrients helps prevent stiffness and pain in the joints.”

Nuts

Assortment of nuts in bowls. Cashews, hazelnuts, walnuts, pistachios, pecans, pine nuts, peanuts, macadamia, almonds, brazil nuts. Food mix on wooden background, top view, copy space

Shutterstock

Almonds, walnuts, and pistachios contain healthy fats, “including monounsaturated fats and omega-3 fatty acids that provide substantial anti-inflammatory benefits,” says Okubadejo. “The consumption of these fats leads to reduced production of inflammatory molecules in the body, which helps alleviate joint pain and stiffness. Walnuts contain high levels of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that research demonstrates can alleviate joint inflammation. Nuts include vitamin E, which functions as an antioxidant to shield cells against oxidative damage, thereby reducing joint pain and inflammation. Nuts contain fiber which helps maintain a healthy gut environment that enables the body to control systemic inflammation. Eating different kinds of nuts helps maintain healthy joints and lowers arthritis-related inflammation.”

Olive Oil (Extra Virgin)

The moment olive oil is poured into a glass bowl set against a wooden background​Olive OilShutterstock

Extra virgin olive oil consists of abundant monounsaturated fats and oleocanthal, which possess potent anti-inflammatory capabilities, per Okubadejo. “These beneficial fats decrease the generation of pro-inflammatory substances such as cytokines and prostaglandin,s which commonly cause joint pain and stiffness,” he says. Oleocanthal found in olive oil functions like NSAIDs to alleviate inflammation while avoiding their associated side effects. “Olive oil contains polyphenols, which act as antioxidants to shield joints from oxidative harm and prevent additional inflammation. Regular olive oil consumption helps alleviate joint pain while supporting mobility and enhancing joint health, particularly benefiting individuals with arthritis conditions.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Ginger

Ginger root and ginger powder in the bowl​2. GingerShutterstock

The last anti-inflammatory food on his list is ginger. “People have relied on ginger as an anti-inflammatory root to relieve pain and inflammation for centuries. The root contains gingerol, which blocks inflammatory pathways in the body and reduces the production of enzymes and cytokines that cause joint pain and swelling,” he explains. “Research shows that ginger can alleviate osteoarthritis and rheumatoid arthritis symptoms by lessening both pain and stiffness. The antioxidant properties work against oxidative stress that otherwise worsens joint inflammation. Ginger enhances blood flow, transporting nutrients to inflamed tissues to accelerate healing and support joint health. People who experience joint pain and inflammation can achieve substantial relief by regularly consuming fresh ginger, ginger tea, or ginger supplements.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Picking,Eating,Cherry,Fruit.,Attractive,Young,Woman,Eating,Fresh,Cherry., cherries
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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

A little bit of inflammation is good for you—but when prolonged, inflammation can harm healthy cells. “Chronic inflammation is thought to be at the root of a number of diseases. It is like a smoldering fire inside of your body,” registered dietitian and nutritionist Nancy Park tells Henry Ford Health. “The risk of heart disease, obesity, inflammatory bowel diseases, arthritis, Alzheimer’s, psoriasis, and more could be reduced with an anti-inflammatory diet, as the nutrients in these foods contain properties known to ease inflammation.” Here are seven foods known for their impressive anti-inflammatory benefits.


Salmon and Mackerel

Mackerel,Fish,Grill,foodShutterstock

Fatty fish such as salmon and mackerel are shown to lower inflammation. “Arthritis is – for the most part – a disease of inflammation," says the Arthritis Foundation. "One way to calm inflammation is with medicine your doctor prescribes. Among the most potent edible inflammation fighters are essential fatty acids called omega-3s – particularly the kinds of fatty acids found in fish.”

RELATED: This is the Optimal Amount of Protein You May Need Every Day, According to Expert

Avocados

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Avocados are versatile and full of healthy fats. “The rich, creamy texture of this fruit comes in part from its high concentration of anti-inflammatory monounsaturated fat,” says the Arthritis Foundation. “Avocados are also rich in the carotenoid lutein. Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects.”

Walnuts

Bowl,Of,Walnuts,And,Red,Apples,On,Wooden,Table.,HealthyShutterstock

Walnuts are a great example of an anti-inflammatory nut. “Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that is important for reducing inflammation,” says UC Davis Health. “In fact, it is the only nut significantly high in these omega-3 fatty acids. Their anti-inflammatory compounds may reduce the risk of heart disease.”

RELATED: The #1 Thing You Must Sacrifice to Lose Weight Successfully

Olive Oil

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

Olive oil is a staple in the heart-healthy Mediterranean diet for good reason. “Extra virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. Olive oil's main anti-inflammatory effects are from antioxidants, one of which is oleocanthal. This antioxidant has been shown to work like ibuprofen, an anti-inflammatory drug.”

Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic not only tastes delicious but has potent anti-inflammatory benefits. “As if it wasn't already super nutritious and low in calories, garlic also offers anti-inflammatory benefits,” says VCU Health. “Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines. If you have sore and inflamed joints or muscles, you can rub them with garlic oil.”

Cherries

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

Add cherries to your anti-inflammatory menu. Cherries have garnered the lion's share of the research among stone fruits,” says Harvard Health. “Some studies suggest that cherries can reduce pain and soreness after exercise as well as a reduced risk of gout attacks. The high levels of phenolic compounds in cherries, which have been linked to reduced inflammation, may be behind those benefits.”

RELATED: Here Is How to Get “Tank Top Arms” for Summer

Citrus

fresh orange fruits with leaves as background, top viewShutterstock

Citrus fruits are known for their anti-inflammatory nutrients. “Oranges, grapefruit, lemons, and limes are famously rich in vitamin C,” says Harvard Health. “They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. Though there is little human research on citrus, the nutrients found in citrus fruits have been associated with heart-protective effects.”

💪🔥Body Booster: An anti-inflammatory diet helps with weight loss as well as overall health!

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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Chronic inflammation is linked to a host of illnesses and negative health outcomes. “Inflammation that’s not specifically from an infection or injury often doesn’t manifest into a lot of clear symptoms,” Ketan Amin, MD, tells Novant Health.


“It just kind of smolders in the background. [People] may not even realize they have an inflammatory condition because it's a subtle change that occurs over weeks, months, and even years. So they’re just dealing with the symptoms, like fatigue, every day — and, day after day, it gets a little bit worse.” Thankfully inflammation can be reversed or prevented—here’s how.

Nutritious Food

Raw vegetables background. Healthy organic food concept.Shutterstock

Eating the right foods—for example, the Mediterranean Diet—can make a big impact on inflammation, experts say.

“Making good choices in our diet to include fresh vegetables and fruits as well as reducing refined sugar intake can make a big difference," Varinthrej Pitis, MD, tells Scripps Health. “An anti-inflammatory diet also limits foods that promote inflammation,” says cardiologist James Gray, MD.

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Anti-Inflammatory Supplements

spoon with dietary supplements on fruits backgroundShutterstock

Certain supplements may help fight inflammation. “Turmeric has been known for its anti-inflammatory effects for centuries — I take it every day,” Dr. Amin says.

“Garlic is another good one. And capsaicin, from cayenne, can be used on joints externally to reduce inflammation and pain.”

Stress Management

Side view portrait of a relaxed woman listening to music with headphones lying on a carpet at homeShutterstock

Stress management, for example, meditation, has been shown to help lower or prevent inflammation. “We may not be able to change many of the stressful situations we encounter in life, but we can change our response and perception by learning to manage stress better,” says Dr. Gray.

“It’s important to remember also that measures to reduce inflammation pay off over time with improved health and reduced risk of chronic disease.”

Lose Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

Inflammation increases with weight gain, experts say. “As our weight increases, so does the amount of visceral fat in our body,” endocrinologist Dr. Karla Saint Andre tells Houston Methodist On Health.

"These cells are biologically active, secreting hormones and other substances that can put the body into an inflammatory state. This type of fat can also deposit inside and between organs — the pancreas, liver, intestines, and more. When this happens, the inflammation these cells trigger can cause dysfunction of these organs, contributing to issues like insulin deficiency and, eventually, type 2 diabetes.”

RELATED: 4 Signs You Aren't Eating Enough Protein

Don’t Smoke

Man,Smoking,Cigarette.,Cigarette,Smoke,Spread.Shutterstock

Smoking and vaping cause inflammation throughout the whole body. “The general perception among the public is that e-cigs are ‘safer’ than cigarettes,” Peter Shields, MD, tells Ohio State University.

“The reality is the industry is changing so fast ­— and with minimal regulation — that usage is outpacing the rate of our scientific understanding. It’s becoming a public health crisis we should all take very seriously from a general pulmonary health, cancer risk and addiction perspective. E-cigs may be safer than smoking, but that is not the same as safe, and we need to know how unsafe they are.”

Intermittent Fasting

Intermittent,Fasting,,Clock,,,Up,Diet,meal,time,dinner,foodShutterstock

Intermittent fasting may prove a powerful tool for reducing inflammation. “Some research suggests that intermittent fasting may be more beneficial than other diets for reducing inflammation and improving conditions associated with inflammation,” Manpreet Mundi, M.D, tells the Mayo Clinic. “Such as Alzheimer's disease, arthritis, asthma, multiple sclerosis, and stroke.”

RELATED: Get Lean Muscle Tone in 30 Days With This Workout

Healthy Habits

Young woman waking up in the morning in the bed in the bedroomShutterstock

Focus on overall health and good habits to prevent long-term inflammation. “When you don’t eat healthy, don’t get enough exercise, or have too much stress, the body responds by triggering inflammation,” says Dr. Pitis.

“Chronic inflammation can have damaging consequences over the long term. So the food you eat, the quality of sleep you get and how much you exercise, they all really matter when it comes to reducing inflammation.”

💪🔥Body Booster: A healthy diet and regular exercise can help prevent inflammation.

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Copyrights Mark Dean Edwards
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a nutrition and fitness coach who careened into his 60th birthday this year, I realized something oddly nice, but somewhat disturbing – I felt more energetic, healthier, and younger than I had a right to feel. After all, some of the people I've seen around me who are my age are dealing with a litany of health issues that I seem to have dodged.


Is it possible to feel TOO good?

People I'd only known since moving to Tokyo in 1996 were constantly surprised when they found out I'd just hit 60. Someone who saw a picture of me with my younger brother even asked me if that other guy in the photo was my Dad. I never tire of telling my little brother that story. In your face, little bro.

What's the secret? Is it some sort of black magic? Is it the rumored health-inducing ju-ju of the Japanese diet? Did I sell my soul? Or was I one of the legions of expats here who travel to Bangkok for plastic surgery?

None of the above.

The answer is much simpler, and lies in the power of exercise, nutrition, eating the right foods, and avoiding some harmful ones to keep you young. Some of these foods are typically thought of as "anti-aging," while others in my go-to list might surprise you. But by incorporating these 15 fundamental foods into my diet and embracing a healthy eating lifestyle, I've managed to seemingly slow down the relentless aging clock and feel like I'm in my 40s! Mostly.

The Secret to Healthy Aging

Mark_Dean_Edwards7Mark Edwards

Before I dive into the list of age-defying foods, it's essential to understand why nutrition plays such a crucial role in the aging process. Our bodies are constantly exposed to free radicals and environmental stressors that can accelerate skin aging and overall cellular damage. The right anti-aging diet, rich in antioxidants and essential nutrients, can combat these effects and promote healthy aging.

By the way, I've never intentionally chosen foods that are supposedly "anti-aging." It just so happens that a diet of mostly whole foods and limiting processed foods is the secret sauce.

Before I get into the specific foods that I like to eat, let's take some time for a brief overview of some of the primary qualities of the foods in my daily diet. We'll start with antioxidants.

Antioxidants in Fight Free Radical Damage

Mark_Dean_Edwards5Mark Edwards

Antioxidants are our body's natural defense against free radicals – unstable molecules that can damage our cells and contribute to premature aging. By consuming antioxidant-rich foods, we can neutralize these harmful molecules and protect our skin and overall health.

How an Anti-Inflammatory Diet Contributes to Healthy Aging

Mark_Dean_Edwards3minimalist_mark/Instagram

Many of the foods in my diet also possess anti-inflammatory properties. Chronic inflammation is linked to various age-related diseases, including heart disease, arthritis, and certain cancers. By focusing on anti-inflammatory foods, we can support our body's natural defense mechanisms and promote healthy aging.

Now, let's dig down into the 15 anti-aging foods that have been key to my healthy diet and have helped me maintain a youthful appearance and vibrant health.

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

1. Berries: Real Ones. Nature's Anti-Aging Magic?

Modern woman working and picking blueberries on a organic farm - woman power business concept.Shutterstock

Berries are packed with antioxidants, particularly anthocyanins, which give them their vibrant colors. Regular consumption of berries can work some magic:

- Berries protect skin cells from free radical damage

- They improve cognitive function

- Berries reduce inflammation throughout the body

- Berries support overall skin health

Blueberries, in particular, are part of my daily diet. I've been nuts about blueberries, raspberries, and strawberries since I was a kid. They're all exceptionally high in antioxidants, and blueberries have been linked to improved memory and may help slow cognitive decline associated with aging.

2. Lean Animal Proteins: Building Blocks for a Youthful Body

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Sorry vegans. I've been there and done that. I left the dark side and came back to the world of animal protein in my twenties. Before the word "vegan" was even a fleeting wisp of an idea in someone's head, I was a Macrobiotic vegetarian. Forgive me, Father, for I have sinned.

Lean animal proteins are essential for maintaining muscle mass, supporting skin health, and promoting overall vitality as we age. Including a variety of lean protein sources in your anti-aging diet can provide numerous benefits:

  • Maintain and build muscle mass, which naturally declines with age
  • Support collagen production for skin elasticity
  • Provide essential amino acids for overall health and repair
  • Boost metabolism and promote satiety, aiding in weight management

Excellent lean protein options:

  • Chicken: Rich in vitamins B3 (Niacin), B5, and B6, supporting cardiovascular health, skin health, brain function, and much more.
  • Fish: High in protein and omega-3 fatty acids, which have anti-inflammatory properties
  • Lean beef: Packed with iron and zinc, important for skin health and immune function
  • Pork tenderloin: Rich in thiamine, supporting energy metabolism and cognitive function
  • Eggs: Contain high-quality protein along with lutein and zeaxanthin, antioxidants that support eye health and may protect skin from UV damage

My experience with my nutrition clients has shown me that most people are protein-deficient, contrary to what the mainstream media tells us about the American diet. Eat more lean protein - it’ll help you maintain muscle mass as you age among other myriad health benefits.

3. An Avocado a Day...

Sliced,Avocado,On,A,Cutting,BoardShutterstock

I don’t think I’d ever eaten or even seen an avocado until I was in my early thirties. They just weren’t common back in the ‘70s and ‘80s in Canada. Now I use avocados in a heap of different ways: in protein smoothies, in salads, and even blended into "avocado coffee." Slice them up and freeze them so they’re ready for the blender.

Avocados are rich in healthy monounsaturated fats and vitamin E, both essential for maintaining healthy, youthful skin. Avocados do more than just sit there looking nice in some guacamole on a nacho:

  • They hydrate the skin
  • They protect against sun-induced skin aging
  • They support the production of collagen and elastin
  • They’re full of soluble fiber, beneficial for cardiovascular health and cholesterol levels
  • High in potassium
  • Anti-inflammatory

Research has shown that eating avocados is associated with increased skin elasticity and reduced facial wrinkles, proof of their potential as a natural anti-aging food.

The list of benefits is huge. That’s why avocados are one of my 20 essential foods.

4. Homemade Kefir Yogurt: Probiotics for Gut and Skin Health

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

My wife and I started making our own kefir yogurt a few years ago. I'd never realized how simple it is, and the bonus is that you end up with live-culture yogurt, not the pasteurized, dead product sold in supermarkets. Making your own is cheaper and it's healthier.

We make kefir yogurt, but you can make any type at home as long as you have the right starter culture. Kefir is packed with probiotics that have several healthful properties:

  • Improved gut health, directly linked to better skin health
  • Immune system boosting
  • Anti-inflammatory benefits
  • Supports the production of collagen

There's no downside to making your own yogurt. It's quick, cheap, and easy. And yogurt is usually fine for most lactose-intolerant people.

RELATED:15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

5. Leafy Greens and Cruciferous Vegetables: Don't Leave Home Without Them

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

When you were a kid, you probably hated this stuff. I did too. If it was green, I thought it was inedible. "I don't eat lawn clippings, so why should I eat broccoli?"

But we're not kids anymore, right? Among the foods to keep me feeling and looking young, leafy greens like spinach, kale, and cruciferous vegetables like broccoli are at the top of my list. They're packed with nutrients that support healthy aging:

  • Vitamin K for strong bones
  • Folate for cell health
  • Carotenoids for skin protection
  • Antioxidants, protecting the body from oxidative stress and reducing inflammation
  • Vitamins C and A

Eating vegetables, especially leafy greens, is crucial for combating free radical damage and supporting overall health. And most of them also contain substantial fiber for your gut health.

6. Nuts: Another source of antioxidants

A variety of nuts in wooden bowls.Shutterstock

Notice a recurring theme here? Anti-oxidants. Better health, nicer skin, longer life. Anti-oxidants are key. I eat some nuts every day, without fail. I put them in my yogurt, I eat them plain. I drop a few in my coffee. Just kidding.

Nuts, particularly almonds, walnuts, and pecans, are excellent sources of several vitamins and antioxidants:

  • Vitamin E for skin health
  • Healthy fats for skin elasticity
  • Zinc for collagen production

Nuts are also chock-full of omega-3 fatty acids. Theses have powerful anti-inflammatory properties and support cardiovascular health.

Nuts are one of the easiest foods to add to meals or bring with you anywhere. Unless you've got allergies, nuts should be part of your daily diet.

7. Sweet Potatoes. Any Variety

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

Living in Tokyo, I have access year round to roasted Japanese sweet potatoes (Satsumaimo), which are high in vitamins C and E. The orange variety common in North America is high in beta-carotene, which our bodies convert to vitamin A.

But one of the biggest benefits of sweet potatoes is that they're high in fiber, and fiber has been proven to be a huge benefit when it comes to a healthy gut and colon.

Take care of that gut health and live longer.

8. Eat Apples. Every day.

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When I was a kid, we had an apple tree in our yard that produced small, slightly tart apples. I loved them then and I love them now. Kids don't need Snicker's bars. They need more apples. I eat a couple of apples daily. To me, it seems like a no-brainer. You want to feel full, eat something tasty, and not wonder if it's bad for you? Have an apple. Or three.

Apples are rich in antioxidants, particularly quercetin, which offers numerous anti-aging benefits:

  • Protects against UV damage to the skin
  • Supports heart health
  • May help reduce the risk of certain cancers
  • Promotes healthy brain function

That's not all. Apples are rich in fiber. Fermentable fiber. Fermentable fiber is a pre-biotic, helping to maintain a healthy gut microbiome. These days, supermarkets are full of all these sexy, newfangled fruits from exotic places. But give me an apple over that fancy stuff any day of the week. Apples are probably the most underrated fruit out there. Eat more apples, live a longer, healthier life. My current favorite: New Zealand Jazz.

9. Olive Oil: Liquid Gold

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No matter what I cook each day, I’ll use some olive oil. Olive oil is pretty close to a non-negotiable for any salad that sits on my table.

Extra virgin olive oil is rich in healthy monounsaturated fats and antioxidants. This is just a short-list of the benefits:

  • It hydrates the skin
  • It protects against free radicals
  • It reduces inflammation

There's no real downside to including a moderate amount of olive oil in your daily food routine.

10. Dark Chocolate: Just Say Wow

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If ever there was a little something to add to your diet that is both indulgent and healthful, dark chocolate fits the bill. Now, let's not get carried away and eat a pound of this amazing stuff. But a couple squares of quality dark chocolate a few times a week has been shown to have surprising benefits, so I make this small treat part of my routine. Here's why:

Dark chocolate (70% cocoa or higher) is rich in flavanols, which are antioxidants. The benefits are huge:

  • Lowered oxidative stress

I consume it sparingly. That means I enjoy those two squares of my favorite without over-consuming and without any guilt.

RELATED: 12 Powerful Ways to Transform Your Body at Any Age

11. Curcumin: Anti-inflammatory Magic

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Curcumin, the active compound in turmeric, is a powerful anti-inflammatory agent with huge benefits, including managing oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, hyperlipidemia, and enhancing recovery and performance after exercise.

I began taking it in capsule form when I started to get arthritis pain. I haven’t stopped. Of course, you can put whole turmeric in your smoothies, but I find the concentrated version easier to integrate into my daily routine.

12. Coffee: The Antioxidant-Rich Elixir of the Gods

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Coffee. If I were to write a sonnet, it'd be about coffee. But since I live in Tokyo, I’ll give you a Haiku:

Morning fog persists,

Until that first sip kicks in,

Sanity restored.

Coffee is packed with antioxidants that offer numerous anti-aging benefits:

  • Coffee protects against cellular damage from free radicals
  • Coffee may lower the risk of type 2 diabetes and certain cancers
  • Coffee supports cognitive function and brain health

The idea that coffee is unhealthy is a myth that started back in the 17th century. If you’re sensitive to caffeine, try decaf. Consumed in moderation, the health benefits of coffee are huge.

13. Powdered Collagen (Types I, II, and III): Skin Health, Gut Health, Joint Health

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Collagen has been part of my daily routine ever since I was diagnosed with advanced arthritis in my right hip back in 2016. I mix it in smoothies and coffee. I also take a Type II undenatured collagen supplement since research has shown that it reduces pain in arthritic knees. And guess what? Since I started taking it a year ago, my arthritic right knee stopped hurting. Completely.

Making collagen a part of my daily routine, for me, has been nothing but upside. Supplementing with powdered collagen can have a number of benefits:

  • Collagen improves skin elasticity and hydration
  • Collagen supports joint health and mobility
  • Collagen can improve symptoms of osteoarthritis
  • Collagen strengthens hair and nails
  • Collagen promotes gut health

I never go a day without supplementing with collagen.

14. Garlic: The Wonder-Food

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Just about every dish we cook in my home contains garlic. Every sautee, every beef dish, roast chicken, and sauce has some garlic in it.

Garlic is packed with health benefits:

  • It contains allicin, a compound with powerful antioxidant properties
  • It may help lower blood pressure and cholesterol levels
  • It supports immune function
  • It has anti-inflammatory effects
  • And it makes almost anything taste great.

I grew up in a garlic-free household. That was then, this is now. I can’t imagine cooking without garlic.

15. Fatty Fish: Omega-3 Powerhouse

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While we've discussed lean proteins, fatty fish deserves a mention for its high content of omega-3 fatty acids.

Nobody gets enough fish. That goes for me too. So I eat fish when possible, but since it's tough to incorporate into my diet as much as I'd like, I also take a very high quality Omega-3 fish oil supplement.

Fish like salmon, mackerel, and sardines offer a lot of upside:

  • Powerful anti-inflammatory properties
  • Support for cardiovascular health
  • Nutrients that promote skin elasticity and hydration
  • Protein

Eat more fish, but if you find that it tough to get enough, a high-quality Omega-3 supplement will do the trick.

RELATED:3 Easy Steps That Will Help Anyone Lose Weight and Look Great

The Power of a Holistic Approach to Healthy Aging

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While these 15 fundamental, anti-aging foods have been instrumental in my journey maintaining youthful vigor, it's important to remember that true health, youthfulness, and longevity come from a holistic approach. Here are some additional tips to complement your anti-aging diet:

Stay Hydrated

Proper hydration is crucial for maintaining healthy, youthful-looking skin. Aim to drink at least 8 glasses of water a day, or half your bodyweight in ounces (eg a 150 lb person can start at 75 ounces per day).

Get Enough Sleep

Quality sleep is essential for cell repair and regeneration. Aim for 7-9 hours of sleep each night. Sleep is the forgotten element of healthy aging and long life.

Exercise Regularly

Physical activity boosts circulation, supports muscle mass, and promotes overall health. Find activities you enjoy and make them a regular part of your routine. Lack of exercise is one of the biggest factors contributing to poor health in America.

Manage Stress

Chronic stress can accelerate the aging process. Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises.

Reduce Alcohol Consumption

One of the most significant changes I've made in my journey to better health and a more youthful feel is drastically reducing my alcohol intake. This decision was based on the latest research, which shows that the drawbacks of alcohol consumption far outweigh any potential benefits.

Recent studies suggest there is no safe level of alcohol consumption when it comes to overall health. Regular alcohol consumption is linked to accelerated skin aging, increased health risks, including various cancers and liver disease, and disrupted sleep patterns crucial for cellular repair and overall health.

Cut your drinking in half, and gradually reduce it to one or two drinks a month, or better yet, one. One of my favorite sayings that holds true: “Drinking is stealing happiness from tomorrow.”

Avoid Processed and High Sugar Foods

A key aspect of an anti-aging diet is minimizing processed and high sugar foods. These foods are so ubiquitous in our culture that we don't even notice them anymore, but the fact is, nobody needs a box of sugary cereal or a jumbo bag of nachos.

These foods can contribute to inflammation, accelerate skin aging, and increase the risk of chronic diseases like cardiovascular disease and type 2 diabetes.

RELATED: I've Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

Conclusion: Embracing a Youthful Life Through Nutrition and Lifestyle

Mark_Dean_Edwards10Mark Edwards

By incorporating these 15 anti-aging foods into my diet, along with a holistic approach to health that includes reducing alcohol consumption and avoiding processed foods, I've discovered a way to put the brakes on aging (to some extent). The solution exists within our own kitchens and daily choices, not with expensive subscriptions to dubious online remedies, cleanses, retreats, or unproven technological devices. It's never too late to change your habits, one day at a time, and slow down or even halt the slide into decrepitude.

We're all eventually going to get old. The trick is to learn how to feel and look great while you're doing it! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

If you suffer from inflammation, you need to be extra careful about the food and drinks you eat. The Arthritis Foundation maintains that “many foods can help fight inflammation and improve joint pain and other symptoms.” However, some foods secretly contribute to inflammation. Body Network spoke to Heather Snead, Live Conscious Expert and Nutritionist, who revealed 8 foods that secretly cause inflammation.

Processed Foods

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Processed foods, including instant meals, packaged snacks, fast foods, and deli meats, are the first category of eats that can cause inflammation. “These often contain refined carbohydrates, artificial additives, and unhealthy fats that can trigger inflammation and disrupt gut health, leading to chronic conditions over time,” she says.

Sugary Drinks

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Next up, sugary drinks. “High sugar content in sodas, energy drinks, and fruit juices can cause spikes in blood sugar, leading to insulin resistance and increased inflammatory markers in the body,” Snead says.

Refined Carbohydrates

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You should also stay away from refined carbohydrates. “White bread, pastries, and other processed grains lack fiber and nutrients, causing rapid blood sugar spikes that promote inflammation,” Snead explains.

Red Meat

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Red meat may also provoke inflammation. “Some cuts of red meat are high in saturated fats, which may contribute to systemic inflammation and increase the risk of heart disease when consumed in excess. Processed meats, such as bacon and sausages, can be particularly problematic due to added preservatives,” Snead explains.

Fried Foods

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Be wary of fried foods. “Cooking at high temperatures can contribute to oxidative stress and inflammation in the body. Additionally, fried foods are often made with unhealthy trans fats that increase inflammation,” Snead explains

Excessive Alcohol

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You might also want to stay away from booze. “Too much alcohol can damage the gut lining, promote liver inflammation, and increase inflammatory markers, leading to long-term health issues,” Snead maintains.

Artificial Trans Fats

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Artificial trans fats, found in some margarines, processed snacks, and baked goods, can cause inflammation. “Trans fats have been linked to increased LDL (bad) cholesterol, reduced HDL (good) cholesterol, and heightened inflammation,” she says.

Vegetable and Seed Oils High in Omega-6

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Also, watch out for oils. “While omega-6 fatty acids are essential, excessive intake from processed vegetable oils (such as soybean, corn, and sunflower oil) can create an imbalance with omega-3s, leading to chronic inflammation over time,” says Snead. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.