Our thoughts, emotions, beliefs and life experiences have a huge impact on our brain and nervous system’s perception of threat and the pain we feel in our bodies. The foods we choose to put in our bodies on a daily basis have a big impact too. Inflammation plays a significant role in the development and progression of many chronic diseases including heart disease, cancer, diabetes, arthritis, autoimmune conditions and neuro-degenerative diseases. And inflammation also plays a significant role in the development and perpetuation of chronic pain, as it can sensitize nerves, damage tissues, and release chemicals that directly stimulate pain receptors.
INFLAMMATORY FOODS TO AVOID
ADDED SUGARS
Trigger inflammatory cytokines, activating an immune response
Cause blood sugar spikes and changes to gut microbiome
AVOID all refined sugars and limit natural sugars such as honey and maple syrup to under 25gr of added sugar per day.
REFINED CARBOHYDRATES
Cause blood sugar spikes and changes to gut microbiome
Can lead to the production of Advanced Glycation End Products(AGE) which stimulate inflammation
AVOID refined grains, pasta, white bread, pastries, crackers, chips, cookies
ENJOY whole grains, sweet and white potatoes, other starchy tubers, veggies and fruits.
*When eating pasta, bread, crackers, etc choose whole grain or grain free options
INDUSTRIAL SEED/VEGETABLE OILS(canola, soy, corn, safflower, rapeseed, sunflower)
These oils are heavily processed including using high heat, petroleum based solvents and chemical deodorizers. Altogether, industrial seed oil processing creates an energy-dense, nutrient-poor oil that contains chemical residues, trans fats, and oxidized byproducts.
Seed oils are high in omega 6 fatty acids which are primarily pro-inflammatory in nature while omega 3 fatty acids are primarily anti—inflammatory.
Consuming a good ratio of omega 3s to omega 6s(1 to 1) is important for reducing chronic inflammation.
The typical western diet doesn’t promote an optimal ratio, rather one heavily skewed toward omega 6(often 10 to 1 or even 20 to 1) which increases inflammation and risk for several chronic diseases.
ENJOY extra virgin olive oil for low heat cooking and salads, avocado oil for high heat cooking and virgin coconut oil, grass fed butter or ghee for medium heat.
HIGHLY PROCESSED FOOD PRODUCTS
These products often contain all of the above offenders plus artificial additives and preservatives.
Many processed and packaged foods contain things like monosodium glutamate (MSG), artificial sweeteners, and food dyes.
These additives can trigger inflammatory reactions in sensitive individuals and may contribute to pain symptoms.
Additionally, some preservatives like sodium nitrate/nitrite, commonly found in processed meats, have been linked to increased inflammation and chronic disease risk.
ALCOHOL
While alcohol can have some pain numbing effects in the short term, it causes inflammation in several ways and can increase joint, muscle and intestinal pain.
Other common food sensitivities include, gluten, dairy, soy, eggs. The quality and preparation of these foods can make a big difference for a lot of people with sensitivities. In some cases, it can be very helpful to temporarily eliminate potential food triggers and then slowly and intentionally reintroduce foods one by one to track symptoms.
I’m not suggesting that you completely give up that special “not so great for you” treat that brings you joy. It’s not about perfection, it’s about the small steps and choices you make the majority of the time. They add up!
Working with a health coach or nutritionist to develop a personalize nutrition plan can help to streamline the process and remove the guesswork.
TOP ANTI-INFLAMMATORY FOODS FOR PAIN
Fatty Fish
Rich in omega-3 fatty acids, fatty fish like salmon, mackerel, herring and sardines have potent anti-inflammatory effects.
Omega-3s inhibit the production of inflammatory cytokines and reduce levels of inflammation-promoting molecules in the body, potentially easing pain associated with conditions like arthritis.
Berries
Strawberries, blueberries, aronia berries, blackberries and raspberries are packed with antioxidants called polyphenols, which combat inflammation and oxidative stress.
These fruits also contain compounds like anthocyanins, which have been linked to reduced inflammation and improved joint function.
Leafy Greens
Dark leafy greens like spinach, kale, collards and Swiss chard are rich in vitamins, minerals, and phytonutrients that possess anti-inflammatory properties.
They contain antioxidants like vitamin E, vitamin C, and beta-carotene, which help quench inflammation and protect against tissue damage.
Nuts and Seeds
Almonds, walnuts, hemp seeds, flaxseeds, and chia seeds are excellent sources of healthy fats, fiber, and antioxidants.
They provide anti-inflammatory omega-3 fatty acids, as well as magnesium and other minerals that support overall joint health and may help reduce pain and stiffness.
Turmeric and Ginger
These spices have long been used in traditional medicine for their anti-inflammatory and analgesic properties.
Extra Virgin Olive Oil
Contains monounsaturated fats and antioxidants like oleocanthal, which have anti-inflammatory effects similar to NSAIDs.
Green Tea
Rich in polyphenols, particularly catechins, which possess potent anti-inflammatory and antioxidant properties.
Drinking green tea regularly may help reduce inflammation, protect against cartilage degradation, and alleviate pain associated with arthritis and other inflammatory conditions.
Tart Cherries
Whether eaten fresh, dried, or consumed as juice or concentrate, tart cherries contain compounds like anthocyanins and quercetin, which have anti-inflammatory and analgesic effects.
Tart cherry consumption has been linked to reduced muscle soreness, joint pain, and inflammation in athletes and individuals with arthritis.
Feeling overwhelmed by swapping out inflammatory offenders for anti-inflammatory powerhouses?
Book a free consultation to develop a strategy for making lasting and impactful changes to your nutrition that boost overall health and extinguish the fire of inflammation that contributes to chronic pain and chronic diseases.
Comentarios