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Guidelines for an Anti-Inflammatory Diet
By
Jacob Farin, N.D. |
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The main reason people seek a physician's advice is for pain relief. Although there are numerous herbal and nutritional treatments to reduce pain and inflammation, the main naturopathic defenses are foods. By paying attention to the foods that you eat, you can reduce the occurrence and severity of pain and inflammation.
Mark, who came to me for the treatment of ulcerative colitis, experienced significant improvement when he followed this outline for an anti-inflammatory diet. Within 3 months, he was nearly symptom free and was able to treat himself to one day of indulgence at his daughter's wedding. Best of all, he experienced no ill effect from this mode of treatment.
1. Eliminate Pro-Inflammatory Foods
Red Meats and Peanuts:
These foods contain high levels of arachidonic acid, a type of fatty acid that increases inflammation. Removing these foods from the diet decreases the levels of pro-inflammatory compounds in the body.
Caffeine, Fried Foods, Carbonated Drinks, Alcohol:
These foods greatly increase oxidation and free radicals, both of which initiate the inflammatory process.
Food Allergies:
Foods that do not agree with us can produce compounds that interfere with normal body function and slow down the healing of inflamed tissues. Many people, especially those with chronic intestinal disorders, experience long-term relief of pain with the simple elimination of food allergens such as wheat and dairy.
2. Implement a Plant Based Diet
Vegetables and Fruits:
These foods are rich in carotenoids and bioflavonoids that are powerful antioxidants, preventing oxidation and inflammation. The more richly colored the fruit or vegetable, the more antioxidants it contains. Make sure every meal contains a healthy serving of fruits or vegetables.
Cold Water Fish:
Salmon, halibut, mackerel, tuna, trout and other cold water fish contain lots of omega-3 fatty acids. These fatty acids offset the production of arachidonic acid, a major pro-inflammatory compound. Instead, omega-3 fatty acids favor the production of compounds that inhibit inflammation. Eat at least 3 servings of fish every week, or take 1,000 mg of purified omega-3 oil daily.
Flax oil:
This oil works similarly to fish oil to help reduce inflammation. Use it in salads or in fruit smoothies, and never cook with it. It has a strong tendency towards oxidation when it is heated.
Ginger:
Ginger has been shown to be a powerful anti-inflammatory agent. Use it freely in your cooking or make a strong tea with it. It also helps reduce nausea and some forms of abdominal distress.
Whole Grains, Legumes, Soy Products:
These foods are great sources for protein without the pro-inflammatory arachidonic acid. Skinless chicken breasts may also be added since most of the pro-inflammatory fat is found in the skin.
3. Nutritional Supplements
Correct Nutritional Deficiencies:
Nutritional deficiencies can exacerbate pain and inflammation by slowing down the healing process of injured tissues. It is well establish that deficiencies in zinc and vitamins C and A can delay wound healing. Deficiencies in minerals, such as calcium and magnesium, also aggravate muscle pain.
Antioxidants:
Powerful antioxidants include vitamins C and E, carotenoids and bioflavonoids, as well as selenium and glutathione.
4. Move That Body!
Exercise:
Not only is exercise a great way to relieve stress and tension, but it promotes circulation, allowing vital nutrients to diffuse throughout the body, while flushing out metabolic waste. Exercise does not have to be strenuous. Daily walking or yoga is adequate enough to get the blood moving.
Let this guideline for an anti-inflammatory diet be a part of your natural management for pain and inflammation.
Author's Bio
Dr. Jacob Farin is a naturopathic physician and works with clients across the country who want natural health options and don't know where to turn. If you've been looking for expert advice on complementary therapies and don't have access to a qualified naturopathic physician, he can help you.
Register online at: http://www.FarinHeights.com
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