Are the foods you are eating keeping you in pain?
by: By Steve Hefferon, CMT, PTA
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An Anti-Inflammatory Diet Could Be the Ticket to Feeling
Better
When I say the word 'inflammation,' it's likely to evoke
thoughts of painful joints and muscles, swelling, and a
loss of mobility. But did you know that recent research
shows that chronic inflammation in your body can lead to
serious diseases such as diabetes, heart disease, some
cancers, and Alzheimer's disease, to name just a few?
The amount of inflammation in your body varies and is
dependent on a number of factors - including your
activity level, the amount of sleep you get, the degree of
stress in your life, and even the foods you eat. What you
have to realize is that these factors are cumulative -
meaning they build up over time. And the more that any or
all of these factors get out of whack, the risk for
disease increases.
Early in life, these levels can be so low that you might
not even be aware that you have any inflammation in your
body. That's because our bodies do a fairly decent job of
controlling the inflammation - at least for a while. Then
one day you wake up and you're in your 40s and something
is just not right. That's when the fear begins to set in,
and you think to yourself: What did I do wrong? or What can
I do now to help myself?
The first step is to get your C-reactive protein (CRP)
levels tested. C-reactive protein is produced by the liver,
and the level of CRP rises when there is systemic
inflammation in the body. Ask your doctor about this (you
may have to demand to have the test done). All it requires
is a blood sample that will be evaluated by your doctor.
And because diet can play a large role in how much or how
little inflammation you have, you may want these levels
looked at by a registered dietician who can help you
formulate an appropriate eating plan.
If you have pain due to inflammation, you may choose to take
the traditional medical path, which includes non-steroidal
anti-inflammatory drugs (NSAIDs), steroids, and even joint-
replacement surgery in extreme cases. The good news is that
there are natural ways to fight inflammation without the
undesirable side-effects that often result from the
treatments listed above.
What You Eat Makes All The Difference
The food we eat is a critical piece of the puzzle when it
comes to controlling inflammation. The typical American
diet consists of too much fat, tons of sugar, loads of red
meat, and a frightening amount of processed foods - all of
which are likely to increase inflammation and contribute to
obesity, which itself is can cause inflammation. By
switching to an anti-inflammatory diet plan consisting of
healthy whole foods, you can actually decrease inflammation
and ease the pain and discomfort associated with it.
The first step is to avoid processed foods, foods high in
sugar, and junk food whenever possible. Instead, choose fresh
whole foods, especially anti-inflammatory varieties such as
lean proteins, fruits, and vegetables. But choose carefully.
Many vegetables and pre-packaged 'health' foods can actually
work against you. Use this handy list of the best and worst
foods for controlling inflammation:
==================================
Anti-inflammatory foods
==================================
Atlantic Salmon (wild)
Fresh whole fruits, vegetables
Bright multi-colored vegetables
Green tea
Water
Olive oil
Lean poultry
Nuts, legumes and seeds
Dark green leafy vegetables
Old fashioned oatmeal
Spices, especially Turmeric and Ginger
=================================
Inflammatory foods
=================================
Sugar, from any source
Processed foods
French Fries
Fast Foods
White bread
Pasta
Ice Cream
Cheddar Cheeses
Snack Foods
Oils such as vegetable and corn
Soda, caffeine and alcohol
- - - - - - - - -
In addition to these dietary changes it is also recommended
that you:
* Maintain a healthy weight - There is no question that eating
healthy is not easy nowadays, whether you're at home or at a
restaurant. But at the very least, you must try to decrease
your intake of sugars and hydrogenated oils and increase your
daily intake of fiber. Ideally, you should be consuming 35
grams of fiber (that is a ton of fiber, but it's worth shooting
for).
* Get better sleep - 7 to 9 hours of sleep is a must for optimal
health; getting a good night's sleep is key to controlling
systemic inflammation.
* Relax more often to lower stress levels - Find time for
yourself throughout the day to focus on your breathing and clear
the clutter from your mind; learn to stay focused on the most
important tasks in your life.
* Exercise on a regular basis - People always ask me: What's the
best exercise to do? I always tell them: Do something you like
to do and, if your body can tolerate it, aim for 15-20 minutes
three times a week.
* Demand to have you CRP levels tested - This simple blood test
is the best indicator of the amount of systemic inflammation in
your body. Have the levels evaluated by a certified health care
provider who can suggest the most appropriate action.
So, if you are in pain and you've made a conscious decision to
help yourself get better, then...
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