SPICE IT UP- Contrary to popular belief,spices dont necessarily give you heartburn or an upset tummy.There are several spices that are particularly anti-inflammatory. We have probably heard about the benefits of turmeric.This is due to the curcumin-which is very potent as an antioxidant-and can dramatically reduce inflammtion.Ginger has been used for centuries to help manage pain and reduce inflammation.it has a potent antioxidant-gingerol – that inhibits the production of the specific free radicals that cause inflammation and pain. EAT YOUR BLUES AWAY- The purple family of fruits and veggies is fondly called the anti-inflammatory rainbow.research shows that blue/purple foods are rich in anthocyanins,the antioxidants that give purple,blue and red foods their vibrant colours.Anthocyanins are proven to fight inflammation,cardiovascular disease and diabetes.they even have anti-obesity and anti-ageing properties. Some examples are- acai-berries,beets,blue berries,cherries,cranberies ,egg plants ,plums,prunes purple asparagus and purple cabbage. DARKER THE BETTER- All three-coffee,tea and dark chocolate-contains caffeine,which appears to offer anti-inflammatory benefits for your brain.coffee has the most caffeine,followed by black tea,then green tea,which has about as much caffeine as an ounce of dark chocolate.like fruits, vegetables and other healthy planr foods,coffee,tera and cocoa beans are rich in phytonutrients. GET A MASSAGE- no one has to tell you that a massage feels great-but it does more than just relax your body. Messages decrease in flammatory stress hormones.Full body massage not an option? Even a simple scalp massage can make a difference in lowering levels of cortisol and blood pressure ,according to research.it treats inflammation by allowing the blood flow to increase which consequently eliminates fluid wastes from the tissues. GET GOOD FATS- You might think you should be avoiding fats for a healthy diet,but thats not a must.there are healthy fats out there that have plenty of benefits ,including fighting chronic inflammation. Essential fatty acids found in olive oil,certain fishes and nuts are important. Omega-3 and 6ˆ-fatty acids are essential at lowering inflammation,so start eating walnurs,salmon and chia seeds.