How to reduce inflammation

By Juliana Kassianos, Transformational Fertility Coach, Yoga Teacher and Founder of The School of Fertility



  • Increased inflammation can be a huge source of chemical stress in the body. Think of it like a fire going on inside your system. When there is a fire, the last thing you have resources for is to get pregnant

  • Protect eggs and sperm from free-radical damage

  • Polycystic Ovary Syndrome (PCOS) is associated with low grade chronic inflammation


  • Dairy

  • Gluten

  • Caffeine

  • Alcohol

  • Sugar

  • Red meat

  • Trans fats

  • Processed food

  • Artificial additives

  • Barbeque food

  • Fried food


Vitamin D

Studies show that vitamin D can reduce inflammation in the body. All adults, pregnant women and breastfeeding women need 10 micrograms of vitamin D daily. You can get vitamin D from being outdoors and exposing your bare skin to direct sunlight. It’s also found in a few foods like oily fish, egg yolks and some fortified foods.

Green tea

Although it does contain caffeine, it contains less than black tea and coffee. It is particularly rich in anti-inflammatory properties.


Spices like turmeric, cinnamon and ginger help to prevent inflammation by inhibiting the enzymes that cause it.

Omega-3 fatty acids

Have an anti-inflammatory effect. E.g. salmon, mackerel, anchovies, sardines, herring, flaxseeds, chia seeds and hempseed oil (330°F smoke point – low temperature cooking).

Fresh fruit and vegetables

Berries like blueberries, strawberries and blackberries are particularly high in antioxidants, as well as leafy green vegetables like spinach, kale and broccoli.

Coconut oil

This contains lauric acid, which converts in the body to monolaurin, which has antiviral and antibacterial properties, and so helps to strengthen the immune system.

Fermented food

These can help to support the immune system by fortifying the gut microbiome. You need a good healthy balanced gut bacterium for processing toxins, lowering in ammation and reducing toxin exposure to a potential developing foetus. E.g. Sauerkraut (fermented cabbage), Kimchi (fermented vegetables), Kefir (fermented milk drink) and yoghurt.

Juliana Kassianos