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Dr. Dalal Akoury, MD, MPH · 40+ Years of Clinical Experience

Free Inflammation Support Cheatsheet from AWAREmed in Johnson City, TN

A free one-page guide for adults who want simple, everyday nutrition and lifestyle ideas that may help support the body’s natural balance.

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The information provided on this website is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Individual experiences vary. Please consult your licensed healthcare provider before making medical decisions.

Notebook beside berries, leafy greens, olive oil, and water at AWAREmed in Johnson City, Tennessee.Illustrative image; not an actual patient.
Overview

Inflammation is the body’s natural response to stress, injury, or environmental triggers. While short-term inflammation helps healing, long-term low-grade inflammation can be disruptive to daily comfort and well-being. The Inflammation Support Cheatsheet is a free educational resource designed to help you understand common contributors to inflammation and explore lifestyle-based strategies to support your body’s natural balance.

What You’ll Find Inside

This one-page cheatsheet provides evidence-informed approaches drawn from clinical experience, including practical guidance on:

Nutritional Support

Learn about foods and nutrients that are commonly recognized for their potential to support a balanced inflammatory response. The resource highlights ways to limit common dietary triggers and add foods rich in fiber, healthy fats, and antioxidants.

Lifestyle Practices

Daily habits like stress management, sleep quality, and activity levels play a role in how your body responds to challenges. The cheatsheet offers easy-to-apply lifestyle ideas that align with overall wellness support.

Practical Tips

From simple preparation methods like turmeric and ginger infusions to mindful eating and hydration pointers, the guide gives you actionable suggestions you can explore on your own timeline.

Please note: This cheatsheet is intended as an educational tool to help you make informed decisions about wellness strategies. It is not a substitute for personalized medical advice.

The One-Page Inflammation Support Cheatsheet

Here’s what I share with my patients: simple, everyday ideas to help support a balanced inflammatory response, steady energy and focus, and your overall well-being.

Request your free copy and our team will send it to you.

Request Your Free Cheatsheet

Curious which everyday stressors may be affecting you? Try our Hidden Stressors Quiz, read about chronic inflammation at AWAREmed, or call (423) 430-6170 to book a consultation.

Related reading from our Health Library: supporting your body's natural detoxification as you age and a good meal policy for healthy weight, for life.

Learn more about Dr. Akoury's background and integrative approach.

Frequently Asked Questions

What is the "Inflammation Support Cheatsheet"?+
The cheatsheet is an educational resource designed to help people learn about common contributors to inflammation. Prepared under the medical oversight of Dr. Dalal Akoury, MD, MPH, it provides evidence-informed strategies—such as anti-inflammatory-style nutrition and lifestyle modifications—that may help the body manage physiological stress.
How does the cheatsheet address the use of NSAIDs?+
The cheatsheet highlights that while NSAIDs (like ibuprofen) are effective for acute pain, long-term use is associated with risks such as gastric bleeding and cardiovascular complications. It provides information on nutrition and lifestyle approaches that may help support a healthy inflammatory response. Do not stop or change any medication without talking to your doctor.
What role does "Celery Juice" play in the cheatsheet?+
Some people include celery juice in their routine to support digestion and hydration, although research on its benefits is limited. The cheatsheet suggests juicing a whole stalk of celery and drinking it fresh, within about 30 minutes. Some people find it helps them feel less bloated.
What is the "Max Salt Bath"?+
The cheatsheet includes a simple bath recipe—Epsom salt, sea salt, baking soda, and apple cider vinegar—that many people enjoy as a relaxing soak at the end of the day. It is a comfort practice, not a medical treatment.
What is the "Turmeric and Ginger" tea recipe?+
Curcumin, a compound in turmeric, is being studied for its role in the body’s inflammatory response. The cheatsheet recommends a tea made from fresh turmeric and ginger. It emphasizes adding a pinch of black pepper to the mixture, which studies suggest can increase the body’s absorption of curcumin.
Why is fiber intake emphasized?+
Dr. Akoury advises working toward at least 30 grams of fiber per day. Fiber from colorful vegetables, legumes, and seeds supports regular digestion and the body’s natural removal of waste through the large intestine, and fiber-rich diets are associated with a healthier inflammatory balance.
Does the cheatsheet include a strategy for identifying food sensitivities?+
Yes, it suggests temporarily limiting common dietary triggers like sugar, dairy, gluten, and soy. By keeping a food journal, people can pinpoint specific foods they may be sensitive to, which may be linked to digestive discomfort or other symptoms. Talk with your provider before making major changes to your diet.
How may calming the nervous system support a balanced inflammatory response?+
The cheatsheet explains that chronic stress keeps the body in "fight-or-flight" mode, which may contribute to inflammation. It provides educational insights on how daily meditation, yoga, or mindful breathing may help shift the body into "rest-and-digest" mode, which may support the body’s natural recovery.
What role do Omega-3 fatty acids play in the cheatsheet?+
The cheatsheet highlights Omega-3s (EPA and DHA) as nutrients that may help support a healthy inflammatory response. It emphasizes choosing high-quality supplements without unnecessary fillers or dyes. Check with your doctor before starting omega-3 supplements, especially if you take other medications.
Is the cheatsheet a replacement for medical treatment?+
No. These strategies are educational and supportive tools designed to complement professional medical care. It is essential to consult with Dr. Dalal Akoury, MD, MPH, or your primary physician before starting any new diet, supplement, or wellness routine, especially if you have an existing medical condition.
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Dr. Dalal Akoury, MD, MPH, integrative medicine physician in Johnson City, Tennessee

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1604 Lamons Lane, Suite 202
Johnson City, TN 37604
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