Fighting Inflammation With Food

November 30, 2016

 

Bottom line: pain sucks. It's normal. But it sucks. And for those in chronic pain, any small amount of relief is crucial.

 

Inflammation is a constant in life and a normal response to trauma. From stubbing your toe to pulling a muscle to food sensitivities, it all causes inflammation. However, when the inflammation becomes chronic, then it becomes worrisome. When the body is in a constant state of inflammation, tissue healing cannot occur. This can lead to body systems not functioning adequately and a multitude of disease states.

 

People are often surprised when I tell them the food they eat plays a direct role in the level of inflammation they experience. There are foods that cause inflammation and foods that work to combat it (see lists below).

 

One of the "big picture" ideas I want to draw particular attention to is individual food allergies, sensitivities, and intolerances. Sometimes, it is difficult to tell what food is causing a particular reaction, especially considering we generally eat more than one type of food in a sitting. One option is to get food sensitivity testing (ask for IgA and/or IgG tests). Another is to try an elimination diet (cutting out the top problematic foods and adding them in one by one to test if they cause a reaction). Remember that a food can cause joint pain or other reactions even a day or two after it is consumed. This is a process a nutrition coach or other qualified nutrition expert can help guide you through.

 

 

The Big Picture

+ Decrease Inflammatory Foods
+ Increase Anti-Inflammatory Foods
+ Avoid Individual Food Intolerances

      + Elimination Diet

      + Food Allergy, Sensitivity, & Intolerance Testing (IgE, IgA, IgG)

      + Top Offenders: Dairy, Eggs, Wheat, Corn, Tomatoes, Soy, Nuts, Peanuts, Shellfish, Fish,

         Citrus, Food Dyes & Preservatives, Coffee, Chocolate
+ Moderate Alcohol
+ Decrease Stress, Breathe Deep, Self­-Care
+ Exercise and/or Move
+ Water, Water, Water
+ Maintain Markers of Health (blood pressure, blood sugar, cholesterol, etc.)

+ Avoid Smoke

 

Pick These!

+ Fruits & Vegetables
      + Get a Variety of Colors

      + Dark Leafy Greens
      + Cruciferous Veggies (broccoli, cauliflower, brussels sprouts, cabbage, bok choy)

+ Omega­3 & Healthy Fats

      + Fatty Fish (salmon!)
      + Avocado
      + Nuts, Seeds, Nut Butter

      + Grassfed Butter & Ghee

      + Pastured Eggs & Poultry

      + Grassfed Red Meat
      + Coconut, Olive, & Avocado Oils for cooking

+ Spices

      + Ginger, Turmeric, Garlic, Cayenne, Cinnamon
+ Green Tea and WATER

+ Fat, Fiber, & Protein at Every Meal & Snack (check-out my blog post on this here)

+ Try the Anti-Inflammatory Diet

 

Limit...

- Omega­ 6 Fats
      - Vegetable oils (sunflower, safflower, soy, sesame, corn) ­

      - Shortening

      - Margarine ­

- Trans Fats

- High Glycemic Load Foods ­

- Sugar
- Refined Grains
- Processed Foods

- Conventionally Raised Dairy & Meat 

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