Guidelines for an Anti-Inflammatory Lifestyle
Jacob Farin, N.D.
The main reason people seek a physician's advice is for pain relief. Although there are numerous botanical and nutritional treatments to reduce pain and inflammation, the main naturopathic defenses are foods. By paying attention to the foods that we eat, we can reduce the occurrence of pain and inflammation. Mark, who came to me for treatment of ulcerative colitis, experienced significant improvement when he followed this outline for an anti-inflammatory lifestyle. Within 3 months, he was nearly symptom free and was able to treat himself to a day of indulgence at his daughter's wedding. Best of all, he experienced no ill effect.
1. Eliminate pro-inflammatory foods
Red Meats and Peanuts: These foods contain high levels of arachidonic acid, a type of fatty acid that converts into inflammatory mediators. Removing these foods from the diet decreases the levels of arachidonic acid in the body and reduces the occurrence of inflammation.
Caffeine, fried foods, carbonated drinks, alcohol: These foods greatly increase oxidation and free radicals, both of which initiate the inflammatory process, and makes one prone towards inflammation.
Food allergies: Foods that do not agree with us can produce metabolites that interfere with normal bodily function and impair expedient healing of inflamed tissues. Many people experience long-term relief of pain with the simple elimination of food allergens such as wheat and dairy, especially those with long-term intestinal disorders.
2. Implement a plant-based diet
Vegetables and fruits: These foods are rich in carotenoids and bioflavonoids that are powerful antioxidants, preventing free radical production and reducing the occurrence of 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, as well as favor the production of mediators that inhibit inflammation. Eat at least 3 servings of fish every week.
Flax oil: This is rich in omega-3 and omega-6 fatty acids which work similarly to fish oils to help reduce inflammation. Use it in salads or in fruit smoothies, but never cook with it because of its strong tendency towards being oxidized.
Ginger: Ginger has been shown to be a powerful anti-inflammatory agent. Use it freely in your cooking or make a 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 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 established that deficiencies in zinc and vitamins C and A can delay wound healing. Deficiencies in minerals, such as calcium and magnesium, can also aggravate muscular pain.
Antioxidants: Powerful antioxidants include vitamins A, C and E, carotenoids and bioflavonoids, along with 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 lifestyle be a part of your natural management for pain and inflammation.