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64 ASCP Skin Deep Winter 2026 and benefi cial to your well-being. That diet should include dark, leafy greens that are high in antioxidants. Vegetables rich in apigenin—a type of plant compound called a avonoid, which has anti-infl ammatory properties—are also good. Fruits like berries are high in antioxidants and infl ammation-fi ghting fl avonoids. Citrus fruits are high in vitamin C, an antioxidant that protects cells against oxidation, which can lead to infl ammation. Beans, lentils, edamame, tofu, tempeh, and other legume- based foods can be powerful infl ammation fi ghters because they are high in fi ber and antioxidants. Studies have shown that these are benefi cial to the gut microbiome and rich in vitamins and minerals like folate and magnesium, which are associated with lowering infl ammation. 13 Spices such as turmeric contain curcumin, which has been shown to reduce infl ammation, as have ginger, cardamom, and garlic. Omega-3 fatty acids may also fi ght infl ammation. 14 Beyond what you eat, it's also important to slow down—taking the time to make a meal into an event. Savor each bite, chewing every morsel completely. As an added benefi t, the longer it takes you to eat, the more time your brain will have to catch up with your stomach and transmit the "fullness message." A balanced diet can be achieved through planning, creating weekly menus, and bringing your lunch to work. A nutrient-dense diet that consists of lean meats, fruits, vegetables, and whole grains will increase your energy level, boost your metabolism, strengthen your immune system, and improve your work eff ectiveness. Proper Hydration About 60 percent of body weight is water. We need it for every bodily function—it fl ushes toxins from our organs, carries nutrients to our cells, cushions joints, and helps us digest food. 15 When dehydration reduces body mass by more than 2 percent, mood is negatively infl uenced, fatigue is greater, and alertness is lower. 16 Becoming even half a liter dehydrated can increase cortisol levels. 17 Practicing self-care is the key not only to taking care of yourself but also to taking care of others. STOCKSY