Food against inflammation

Then we speak of chronic inflammation - often silent,
without noticeable symptoms. And yet they work deep in your cells:

• They drain energy,
• weaken the defense,
• irritate nerves,
• disrupt hormones.

🔥 Entzündungen: Der stille Auslöser vieler Beschwerden

Many chronic diseases have an inflammatory basis - often without
that we are aware of it:

• Osteoarthritis (inflammation of the synovial membrane)
• Hashimoto's, endometriosis, psoriasis
• Irritable bowel syndrome, Crohn's disease, ulcerative colitis
• Type 2 diabetes, cardiovascular diseases
• Depression, chronic fatigue, migraines

Many of these diseases require medical support -
but nutrition can be a key.

🥄 Was dein Körper jetzt braucht?
Food that heals instead of irritates.
Not every inflammation can be resolved with medication.
But you can eat them often.

With every meal, you have the opportunity to soothe your body - or to stress it further.
And the bestYou don't need exotic superfoods.
But simple, regional ingredients that work like gentle medicine every day.

✅ The top 12 anti-inflammatory foods

1. berries (blueberries, raspberries, currants)
→ Polyphenols, antioxidant
✔️ Breakfast, smoothie, snack

2. broccoli & cruciferous vegetables (cauliflower, Brussels sprouts, kohlrabi)
→ Sulforaphane - inhibits inflammatory enzymes
✔️ Steamed, oven vegetables

3. linseed (crushed)
→ Omega-3 fatty acids + mucilage
✔️ 1-2 tablespoons in porridge or yogurt

4. turmeric (with black pepper)
→ Curcumin - natural inflammation blocker
✔️ Golden milk, curry, soup

5. ginger
→ Gingerols, anti-inflammatory & metabolism-activating
✔️ In tea, water with lemon, soup

6. fatty fish (wild salmon, mackerel, sardines)
→ Omega-3 fatty acids
✔️ 2x/week or algae oil as a plant-based alternative

7. olive oil (extra virgin)
→ Oleocanthal - has a similar effect to ibuprofen
✔️ 1-2 tablespoons over vegetables or salad

8. green leafy vegetables (spinach, chard, rocket)
→ Alkaline, rich in chlorophyll, rich in minerals
✔️ Smoothie, salad, steamed

9. cinnamon
→ Antioxidant, blood sugar regulating
✔️ For breakfast, tea or pastries

10. fermented vegetables (sauerkraut, kimchi, miso)
→ Supports the microbiome
✔️ 1-2 tablespoons raw with a meal

11. pulses (lentils, beans, chickpeas)
→ Dietary fiber, secondary plant substances
✔️ As soup, curry, salad

12. dark chocolate (from 85 %)
→ Flavonoids - good for blood vessels & mood
✔️ 1-2 pieces daily, preferably as a finish

🍽 Beispieltag: Entzündungshemmend essen, ganz praktisch

🌞 Morgens:
Warm porridge with linseed, cinnamon & berries
→ High in fiber, hormone-friendly, antioxidant

🥗 Mittags:
Lentil stew with broccoli, turmeric & fermented vegetables
→ Anti-inflammatory spices + prebiotic vegetables

🌙 Abends:
Golden soup with pumpkin, ginger and turmeric

1 minute of conscious breathing before going to bed
→ Calms the nervous system, supports your microbiome

🧘‍♀️ Mini–Routine für dein inneres Gleichgewicht

🔸 Punkt MP 06 (Sanyinjiao)
→ 3 fingers above the inner knuckle
→ Hold gently for 1-2 minutes
→ Supports digestion, hormone balance and inflammation regulation
👇 Hier findest du die genaue Lage und Wirkung von MP 06:
www.meine-tcm.com/akupunkturpunkte/akupunkturpunkt-mp-06

🔸 Atemrhythmus 4–4–8:
Breathe in for 4 seconds
Hold for 4 seconds
Breathe out through your nose for 8 seconds
→ Activates the parasympathetic nervous system & calms your immune system

🌿 Und wenn du dir Unterstützung wünschst…

Not every day is balanced.
Sometimes you need something simple that still works.

👉 BS Plus — dein täglicher Partner für einen gesunden Darm:
www.meine-tcm.com/produkt/bs-ballaststoffe-plus

→ Provides soluble fiber that strengthens your microbiome
→ Supports the balance in the gut - your inner inflammation center
→ Ideal for everyday use: Stir 1-2 scoops into water - in the morning or evening
→ Gentle. Naturally. Effective.

✨ Conclusion

Nutrition is more than just energy. It is communication.
What you give your body influences whether inflammation is allowed to spread - or heal.

You don't have to change everything.
But you can start today - with a warm meal, a breath, a mindful moment.

And maybe healing starts right here. With your next bite.