I grew up in a small Sicilian town where food wasn’t just nutrition, it was rhythm, ritual, and relationship. A place where the Mediterranean Diet was a fact and not a word.
When you enter it, you read “Welcome to the city of the Extra Virgin Olive Oil.”
The olive oil was fresh-pressed from the local mill, vegetables came from local producers, and fish still smelled like the sea when it hit our table. We didn’t talk about anti-inflammatory diets. We lived them.
Years later, after living in Germany, Asia, Mexico, and traveling through many more countries, I noticed something: energy changed with geography.
But no matter where I’ve lived, I’ve always maintained the principles and way of living and eating that I developed in the first part of my life.
The ingredients may not be 100% Mediterranean, but there’s a way of combining and cooking foods – a way of slow living and enjoying – that we can recreate anywhere (unless you’re living in a food desert).
This article is a synthesis of science, real-world experience, and a lifetime of practicing and teaching the Mediterranean Diet lifestyle.
It’s also a toolkit: I want you to finish reading it with not only knowledge, but practical steps you can take right now.
The Silent Fire You Shouldn’t Ignore
Inflammation isn’t the enemy. There I said it.
It’s your body’s first responder, a built-in defense system that fights off injury and infection. But when it sticks around too long, it turns against you.
That’s when it gets critical.
Chronic inflammation is behind almost every major modern disease:
Heart disease, diabetes, Alzheimer’s, cancer, depression, and autoimmune disorders.
You won’t always feel it, but you might see it:
in bloating, low energy, stubborn belly fat, joint pain, and those days when you wake up already tired.
This isn’t alarmist talk. The CDC confirms that 6 in 10 adults in the U.S. have a chronic disease, and many of those are inflammation-driven. (CDC)
And 6 to 7 out of 10 adults in Europe are affected by some form of inflammation-related condition.
Hmmmmm, ok, but is there any good news?
Yes, there is.
Food and lifestyle changes can dramatically reduce inflammation.
And there’s no better template than the Mediterranean diet.
The Mediterranean Diet: Time-Tested and Science-Proven
You’ve heard about it. Maybe even tried a version of it.
But let’s get clear: the Mediterranean Diet isn’t about pasta and wine (sorry for the bad news).
It’s a lifestyle rooted in balance, biodiversity, and pleasure. (Yes, you’ve read that right.)
At its core:
- Extra virgin olive oil (the real anti-inflammatory MVP)
- Seasonal vegetables and fruits
- Fatty fish like sardines and anchovies
- Legumes, nuts, and whole grains
- Fresh herbs, garlic, onion, lemon
- Minimal red meat, dairy, and sugar
What makes it anti-inflammatory?
- Rich in polyphenols (strong antioxidants)
- High in omega-3 fatty acids (especially from fish and EVOO)
- Low to no ultra-processed foods and added sugars
The Evidence:
Below only a few of the most recent studies. But the list is much longer than that.
- The PREDIMED Study (NEJM, 2013; updates through 2022) showed that people following the Mediterranean diet supplemented with olive oil or nuts had a 30% lower risk of heart attacks, strokes, and cardiovascular death. (NEJM)
- A 2023 meta-analysis in Nutrients found that the Mediterranean diet significantly reduces markers of chronic inflammation like C-reactive protein (CRP), TNF-alpha, and interleukin-6. (Nutrients)
- Harvard Medical School links the Mediterranean pattern to lower inflammation and improved cognitive health. (Harvard Health)
As you can see, it’s thousands of years of lived wisdom, now validated by modern science.
Regulate the Nervous System, Regulate Inflammation
You can eat all the kale and sardines you want, but if your nervous system is in constant fight-or-flight, inflammation will persist.
Why?
Chronic stress keeps your cortisol high, reduces vagal tone (which affects gut health), and raises inflammatory cytokines.
What that means: Your body stays in a low-grade war with itself.
What helps?
- Slow meals. Sit down. No screens. Chew. Taste. Let your parasympathetic system do its job.
- Breathwork. Try 4-7-8 breathing before meals or during stress.
- Cold exposure. A cold shower or dip can increase vagal tone and reduce inflammation.
- Nature time. Even 20 minutes in green space can lower cortisol and systemic inflammation (Stanford, 2015). (Stanford Study)
Move Like Your Health Depends on It (because it does)
Movement is the most underrated anti-inflammatory medicine.
Not just gym sessions – walking, stretching, dancing, hiking, swimming.
The Mediterranean lifestyle isn’t sedentary. People walk to the market, garden, carry groceries, talk with hands.
Physical activity helps by:
- Reducing insulin resistance
- Increasing anti-inflammatory cytokines
- Enhancing lymphatic drainage (aka toxin removal)
A recent review in Frontiers in Physiology (2021) concluded that regular physical activity plays a crucial role in preventing and managing chronic inflammation. (Frontiers)
My grandma doesn’t use fitness apps. She lives a life that moves.
Your Anti-Inflammatory Starter Kit
Let’s get practical. Here’s where to start:
EAT:
- Use olive oil as your base fat (2-4 tbsp/day)
- Eat fish 2-3x/week (the smaller the better = less metals in them)
- Fill half your plate with colorful vegetables
- Add herbs like oregano, rosemary, thyme to your meals
- Snack on nuts instead of chips
DRINK:
- More water, herbal teas
- Less alcohol, soda, energy drinks
MOVE:
- Walk after meals
- Stretch in the morning
- Dance like no one’s watching (seriously)
BREATHE:
- Start your day with 3 deep belly breaths
- Use box breathing when you feel overwhelmed
REDUCE:
- Screen time at night
- Negative self-talk
- Over-scheduling and perfectionism
Want to read more about lifestyle hacks to fight inflammation? Here another article I shared.
Want to Go Deeper?
Knowing what to do is one thing.
Living it is another. Especially when your calendar is packed, your energy is low, and your health is sliding.
That’s where I come in.
I help entrepreneurs, leaders, and purpose-driven people like you reduce inflammation, reclaim energy, and build sustainable well-being routines through 1-on-1 coaching and strategic consulting.
Whether you’re navigating autoimmunity, burnout, or just want to feel good in your body again, I’m here to help you implement what actually works.
Reach out. Ask your questions. Book a clarity call. Let’s tame the flame, together.
Save this. Share it. Print it out.
And if it spoke to you, send me a message.
Because you deserve to feel well again.
How to Work With Me
I offer private 1:1 coaching, an intensive 12-week program tailored to high-performing professionals ready to end food chaos and restore internal leadership.
I only work with a handful of clients to get the best I have to offer.
If you feel this is something you want to explore, book a 30 minutes discovery call here.
Or learn more about my stress eating coaching offer on this page.
For the ones who want to review the definition of Mediterranean Diet and Anti-inflammatory diet, below two short ones.
What Is the Mediterranean Diet?
The Mediterranean Diet is a way of eating inspired by the traditional food habits of people living near the Mediterranean Sea – especially in southern Italy, Greece, and parts of Spain and North Africa.
It’s not a strict set of rules, but a flexible and flavorful approach to nourishment that focuses on:
Whole, unprocessed foods: lots of vegetables, fruits, whole grains, legumes, and nuts
Healthy fats: especially extra virgin olive oil, plus some fatty fish and seeds
Lean proteins: mainly fish and legumes, with occasional poultry and minimal red meat
Herbs and spices: used generously for both flavor and health benefits
Low sugar and low processed food intake: desserts and refined foods are rare treats
Social eating and balance: meals are shared, savored, and paired with movement and rest
This diet has been linked to lower risks of heart disease, cognitive decline, obesity, diabetes, and chronic inflammation.
What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet is a way of eating that helps calm the body’s chronic inflammation, which is linked to many modern health issues – from autoimmune diseases to heart problems and fatigue.
It emphasizes:
Plenty of colorful vegetables and fruits (rich in antioxidants and polyphenols)
Healthy fats (especially omega-3s from fish, flaxseeds, and olive oil)
Whole grains and fiber (to support gut health and lower inflammatory markers)
Lean proteins (like legumes, fish, and sometimes poultry)
Anti-inflammatory herbs and spices (like turmeric, ginger, garlic, and rosemary)
Minimal processed foods, added sugars, and trans fats
The Mediterranean diet is often considered the most natural and sustainable version of an anti-inflammatory diet – backed by both tradition and decades of research.
Ketty
