Inflammation is a vital part of the body’s immune defense, but when it becomes chronic, it can damage healthy cells and contribute to serious conditions such as Alzheimer’s, Parkinson’s, heart disease, type 2 diabetes, and certain cancers¹.

Diet plays a crucial role in modulating inflammation. By adopting a nutrition strategy focused on whole, nutrient-dense foods, we can actively reduce inflammatory markers and support long-term health.

Anti-Inflammatory Foods: What to Eat

Anti-inflammatory foods are rich in fiber, antioxidants, omega-3 fatty acids, and polyphenols. These nutrients help regulate immune responses and protect against cellular damage.

According to both the Harvard Health and the British Heart Foundation (BHF), some of the most effective anti-inflammatory foods include:

     • Fatty fish such as salmon, mackerel, and sardines, which provide EPA and DHA—key omega-3s with strong anti-inflammatory properties.

     • Extra virgin olive oil, rich in polyphenols and oleocanthal, which has effects similar to anti-inflammatory drugs¹.

     • Whole grains, including oats, quinoa, and brown rice, which promote gut health and reduce systemic inflammation.

     • Leafy greens like kale, spinach, and collards, providing essential vitamins and antioxidants.

     • Berries, particularly blueberries and strawberries, known for their anthocyanins that combat oxidative stress.

     • Legumes and nuts such as lentils, almonds, and walnuts, which support cardiovascular and cognitive function.

     • Spices like turmeric and ginger, shown to reduce pro-inflammatory markers².

     • Fermented foods including yogurt and kefir, which support a healthy gut microbiome and indirectly influence inflammation.

These foods form the foundation of the Mediterranean diet, which has repeatedly been linked with lower risk of inflammatory disease and improved cognitive aging³.

 

Inflammatory Foods: What to Limit or Avoid

On the other hand, some foods exacerbate inflammation and should be limited. These include:

     • Refined carbohydrates like white bread and sugary cereals

     • Processed meats such as bacon and sausage

     • Sugary drinks and snacks

     • Deep-fried or fast foods

     • Foods high in trans fats and industrial seed oils

Regular intake of these foods is associated with elevated C-reactive protein (CRP) levels and increased risk of chronic disease¹.

 

The Gut-Brain Connection

Emerging science highlights the gut-brain axis-the communication between the digestive system and the brain. Gut dysbiosis, or imbalance in gut bacteria, has been connected to neuroinflammation and diseases such as Parkinson’s and Alzheimer’s. Maintaining a diverse gut microbiome through a healthy diet and probiotic support may reduce brain-related inflammation and protect cognitive health³.

 

Where Cerenovex Comes In

Cerenovex is a clinically studied neurobiotic supplement developed to reduce gut-brain inflammation and support those living with neurodegenerative conditions. It fits into a holistic strategy that includes anti-inflammatory nutrition, movement, and medical care.

If you’re looking to support your cognitive health—whether preventively or in response to a diagnosis-Cerenovex can be a powerful addition to your routine.

 

References:

     1. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
     2. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/anti-inflammatory-diet
     3. https://www.ncbi.nlm.nih.gov/books/NBK597377/