For the first 7-10 days, avoid refined sugar, processed snacks, fried foods, excess dairy, and alcohol. These disrupt gut bacteria and increase inflammation.
Maintain a 12-hour fasting period (e.g., eat between 8 AM and 8 PM) to allow body repair.
Drink 2.5-3 liters of fluids daily, including warm water, cumin water, or coconut water (if available).
Leafy veggies daily
Berries, amla, turmeric
Instead of refined oils
Before 8 PM
Before 8 PM
Use the three-color rule: Include at least three colors in each meal for variety.
Incorporate flaxseed powder, chia seeds, turmeric with black pepper, and mustard/sesame oil in cooking.
Do 10 minutes of deep breathing or pranayama daily, take light evening walks, and eat tech-free meals. Walk 10 minutes after each meal.
Go to bed before 11 PM for optimal detox.
On Day 7, have an "inflammation-check day" with fully home-cooked, anti-inflammatory meals.
Adapt this to your schedule in Karnataka (e.g., considering local availability of ingredients like amla or ridge gourd). Use simple, seasonal Indian foods.
Start with a glass of warm water with lemon or cumin. Do 10 minutes of pranayama (deep breathing) to reduce cortisol.
Anti-inflammatory option like moong dal khichdi with spinach, turmeric, and cumin. Add flaxseed powder. (Colors: Green from spinach, yellow from turmeric.) Walk 10 minutes after.
A handful of walnuts or soaked chia seeds with amla (if available) for omega-3 and antioxidants.
Cooked vegetables like bottle gourd or ridge gourd sabzi, lentils (dal), and brown rice or roti. Season with ginger, turmeric, and black pepper. Include a green leafy salad. (Colors: Green, orange, red.) Walk 10 minutes after.
Herbal tea like ginger or cumin water. If stressed, do another 5 minutes of breathing.
Fresh berries or fruits (if in season) with nuts.
Light meal like vegetable soup or khichdi with greens and seeds. Use mustard oil for cooking. Walk lightly for 10-15 minutes after.
Avoid screens. Read or relax.
Ensure 7-8 hours of sleep.
To keep it engaging:
Emphasize simple, cooked veggies and dals. Monitor bloating reduction.
Add more turmeric-black pepper combos and colorful plates.
Extend pranayama to 15 minutes and include a longer evening walk.
All home-cooked meals; reflect on symptoms like energy or skin improvements.
7-Day Anti-Inflammation Routine