7 Effective Ways to Reduce Inflammation in Your Body

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        7 Ways to Reduce Inflammation in Your Body
    Take control of your health with these 7 tips.
By Ferozan MastApr 25, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   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.

        Shutterstock
    
By Ferozan MastApr 25, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   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.
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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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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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Nutrition & Diet
        7 Ways to Reduce Inflammation in Your Body
    

        Shutterstock
    
By Ferozan MastApr 25, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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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Nutrition & Diet
        8 Foods That Secretly Cause Inflammation
    

        Shutterstock
    
By Leah SuzanneApr 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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
​2. Processed FoodsShutterstockProcessed 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
            
            
        ShutterstockNext 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
            
            
        ShutterstockYou 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
            
            
        ​Method 1 - Strategic Protein IntakeShutterstockRed 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
            
            
        19 Most Unhealthy Junk Foods You Should Never Eat ShutterstockBe 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
            
            
        ​Don’t Drink as Much AlcoholShutterstockYou 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
            
            
        ​Myth 1: Weight Gain Comes From Eating FatShutterstockArtificial 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
            
            
        Shutterstock
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 miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Healthy Body
        8 Daily Habits for a Stronger Immune System
    

        Shutterstock
    
By Ferozan MastJul 07, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓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.
A strong, balanced immune system is crucial to overall health, and by making just a few simple lifestyle changes can make a real difference. “Your immune system fights everything from cold and flu viruses to serious conditions such as cancer,” says the CDC. “Immune systems are complex and influenced by many factors.” Here are eight daily habits to support your immune system.
Regular Exercise
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Exercise is good not just for your immune system but for overall health and happiness. “Regular exercise is one of the pillars of healthy living,” Howard E. LeWine, MD, tells Harvard Health. “It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.”
Healthy Diet
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A healthy diet is key to a strong immune system. “Incorporating a healthy diet ensures your body is getting the vital antioxidants, vitamins, and minerals, including A, C, E, B6, potassium, and zinc, it needs to produce infection-fighting white blood cells,” Edward Pankey, MD, tells Summa Health. “A balanced diet includes a variety of fruits and vegetables, lean meats, whole grains, and low-fat dairy. Eating well also means limiting saturated fats found in high-fat meats and dairy and cutting back on your salt and sugar intake.”
RELATED: 20 Delicious Foods to Boost Your Metabolism and Lose Weight
Good Sleep
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Sleep is essential for immune health. “Scientific evidence is building that sleep loss13 can negatively affect different parts of the immune system,” says the CDC. “This can lead to the development of a wide variety of disorders.”
Stress Management
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Unchecked, chronic stress can impact your immune system. “Chronic stress reduces your ability to ward off germs,” Dr. Pankey says. “When you’re stressed, your body produces higher levels of the hormone cortisol, which suppresses your immune response by decreasing white blood cell production. Getting plenty of sleep and incorporating stress-relieving techniques, such as yoga, meditation, exercise, and talk therapy, are key to keeping your stress in check.”
Stay Hydrated
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Drink plenty of water to support your immune health. “Water is important because our blood and lymph, which have immune cells in them, need water in order to flow to circulate throughout our bodies,” Allergy & Immunology doctor Chen Lin, MD, tells Houston Methodist.
Protect Your Gut
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Experts say your gut health can impact your immune health. “The majority of the immune system is found in the lining of your intestine, so it’s a good idea to support your gut and microbiome with lots of good bacteria,” David M. Goldberg, MD, tells NewYork-Presbyterian. “A well-rounded, balanced diet, like the Mediterranean diet, that includes vegetables, lean meats, and healthy fats, is another way people can improve their immune system.”
RELATED: 20 Superfoods for People Over 50
Don’t Smoke
Shutterstock
Smoking is terrible for your immune health. “Smoke from cigarettes contains more than 7,000 toxic chemicals that can harm white blood cells, making you more susceptible to infection,” Dr. Pankey says. “In addition, excessive alcohol use weakens the immune system.”
Watch Your Weight
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Maintain a healthy weight to support your immune system. “Obesity, defined as a body mass index (BMI) of 30 or more in adults, is linked to impaired immune functions,” says the CDC. “Safe ways to help maintain a healthy weight include reducing stress, eating healthy foods, staying within your daily calorie needs, getting enough sleep, and engaging in regular physical activity. Obesity may also lower vaccine effectiveness for numerous diseases, including influenza, hepatitis B, and tetanus.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        8 Anti-Inflammatory Foods for Joint Pain
    

        Shutterstock
    
By Leah SuzanneApr 07, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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
            
            
        ​PineappleShutterstockPineapple 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
            
            
        ShutterstockBeets 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)
            
            
        ShutterstockTwo 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)
            
            
        ShutterstockQuercetin, 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)
            
            
        ​The Power of Green GuardiansShutterstockSpinach, 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
            
            
        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) 
            
            
        ​Olive OilShutterstockExtra 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
            
            
        ​2. GingerShutterstockThe 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.
Nutrition & Diet
        I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger
    

        Copyrights Mark Dean Edwards
    
By Mark Dean EdwardsSep 29, 2024
Mark Dean Edwards
Mark Dean Edwards is a nutrition coach and CrossFit trainer, based in Tokyo, Japan.
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   FACT CHECKED BY
   Christopher Roback
✓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.
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 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 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
minimalist_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?
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
Shutterstock
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...
Shutterstock
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
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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
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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
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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
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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:
Improved cardiovascular health
Lowered oxidative stress
Enhanced cognitive function
Improved metabolism
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
Shuttestock
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 HydratedProper 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 SleepQuality 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 RegularlyPhysical 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 StressChronic stress can accelerate the aging process. Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises.
Reduce Alcohol ConsumptionOne 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 FoodsA 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 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.
Nutrition & Diet
        15 Daily Habits to Lose 5-10 Pounds in 30 Days
    

        15 Daily Habits to Lose 5-10 Pounds in 30 Days
    

        Shutterstock
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

            
                Eliminate Empty Calories
            
            
        ShutterstockAlcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

            
                Are You Actually Hungry?
            
            
        ​What To Do InsteadShutterstockEat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

            
                Work Out First Thing
            
            
        ​Progress to Full Push-upsShutterstockWorking out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

            
                Don’t Skip Breakfast
            
            
        ShutterstockStudies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

            
                Take the Stairs
            
            
        ​Regular ExerciseShutterstockWalk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

            
                Count Your Calories
            
            
        ShutterstockThis one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

            
                Try Intermittent Fasting
            
            
        ShutterstockIntermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

            
                No Nighttime Snacking
            
            
        ​Breaking Free from Food ObsessionShutterstockSnacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

            
                Be Picky About Carbs
            
            
        Top 5 Clean Carbs for Your BodyShutterstockYou don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

            
                Eliminate Temptation
            
            
        ​Hopping “On and Off” the WagonShutterstockKeep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

            
                Get Enough Sleep
            
            
        ShutterstockSleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

            
                Lift Weights
            
            
        Shutterstock“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

            
                Manage Stress
            
            
        ​Stress Leads to Belly FatShutterstockStress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

            
                No Junk Food
            
            
        ShutterstockUltra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

            
                Drink More Water
            
            
        ​HydrateShutterstockChoose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”
💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.
Fitness & Workouts
        The Simple Walking Routine That Helped Me Lose 40 Pounds
    

        This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
    

        alexxandra.fitt/Instagram
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

            
                Don’t Start Big
            
            
          @alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt  Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

            
                Walking After Meals
            
            
        
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Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

            
                Walking In the Morning
            
            
        
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Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

            
                Long Walk After Dinner
            
            
        
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Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

            
                Smaller Waist
            
            
        
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Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

            
                Using Technology
            
            
        
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A post shared by Alex || Online Fitness Coach (@alexxandra.fitt)
Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

            
                10,000 Steps a Day
            
            
        
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No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”
💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.
Nutrition & Diet
        She Lost 30 Pounds While Eating These Popular Foods
    

        I Lost 30 Pounds While Eating These High-Protein Foods
    

        Copyright denisehamdan/TikTok
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“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
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“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
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
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
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“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
            
            
        
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“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
            
            
        
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“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

            
                Dinner
            
            
        
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“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
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“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
            
            
        I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 PoundsCopyright 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
            
            
        
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“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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