Why it helps: Contains gingerols that reduce inflammation and pain.

How to use: Fresh ginger in tea, smoothies, or stir-fries; powdered ginger in soups or baked goods.

Tip: Combine with turmeric for a synergistic anti-inflammatory effect.

3. Omega-3 Fatty Acids

Sources: Fatty fish (salmon, sardines), flaxseeds, chia seeds, walnuts.

Benefits: May reduce joint stiffness, support brain health, and fight inflammation.

Supplement option: Fish oil capsules if dietary intake is low.

4. Garlic

Why it helps: Has antioxidant and anti-inflammatory properties.

How to use: Include raw or lightly cooked garlic in your meals. Can support heart health and general immune function.

5. Green Tea