This may come as a shock to you but the way you eating could be causing pain in your body because there are foods that cause inflammation in the body. Do you have aching joints, no longer wanting to exercise? Perhaps you are suffering from chronic inflammation. Maybe you never want to get it. If so continuing reading.
Experts say review your diet. Avoid foods that are known to cause inflammation and include foods that are classified as anti inflammation.
I was inspired to write this article after speaking to a friend who changed her diet and included lots of vegetables. After doing this the pain in her joints disappeared. In three weeks!
What are the top 3 foods that cause inflammation in the body?
Number one is red meat. This includes processed meats too. Not only do processed meats cause inflammation in the body they are also classified as a carcinogen. For example hotdogs, salami, etc.
Red meat elevates levels of C-Reactive Protein — An Indicator of Inflammation. A recent basic science study performed in mice demonstrated that an amino acid found in high levels in meat, methionine, increased oxidative stress and inflammation and actually reduced heart strength. Ref
The Harvard website also lists red meat as an inflammatory food too. Ref
The International Agency Research on Cancer classified processed meat as a “definite” cause of cancer, or a Group 1 carcinogen – the same group that includes smoking and alcohol. Ref.
“Patients who follow strict vegan or Mediterranean diets have seen a complete turnaround in their pain symptoms, according to pain management specialist William Welches, DO. He says getting regular exercise, controlling stress and eating healthy foods all work together to reduce inflammation and chronic pain.” Ref
According to Dr. Welches says your diet can “control insulin and cholesterol levels and reduce inflammation — which is the pain culprit.”
According to Dr Weil “ Painful inflammation is body’s response to toxins
Inflammation is the body’s immune response to toxins as it works to “purify” itself. The resulting inflammation causes pain in the body. Over time, it also can trigger chronic diseases. This includes diseases, such as strokes, diabetes, Alzheimer’s and Heart disease and even depression.” Ref
An anti-inflammatory diet is really important if you want to get on top of your symptoms, according to the Cleveland Clinic. Many patients find medication doesn’t work and unaware that simply making some lifestyle changes and changes to their diet, it can go a long way to addressing the cause of inflammation.
Some patients have no benefit from neural (nerve) blocks and medication therapy.
The great thing about the anti-inflammatory diet there are no side effects, like the ones people get from medications. Many medications have a long list of side effects including fogginess, memory and sleep problems.
Following an anti-inflammatory diet is a powerful to take back control particularly when combined with exercise, stress management, osteopathic manipulation therapy osteopathic, and acupuncture, according to Dr. Welches.
“A good amount of research also shows that an anti-inflammatory diet can ease fibromyalgia and chronic pain symptoms.” Ref
According to Dr Welches advocates, there are four basic guidelines and doctors should encourage patients to consider.
1.Eat the rainbow Fruits and Vegetables:
Consume eight to nine servings of vegetables each day. As well as two servings of fruit. Berries are a great option. Cruciferous vegetables like Broccoli, Cabbage, cauliflower, and greens are at the top of the list.
Lots of people eat processed food, like white bread, pasta, and white rice. It is important to eat foods that have no refined sugar. Go for whole grains, including barley, buckwheat, oats, quinoa, brown rice, rye, spelt and wheat.
3. Avoid red meat:
We already covered this one. However, if you can’t give it up only eat red meat on a special occasion. Choose lentils, pulses or fish instead. Chicken is considered neutral — not harmful but not beneficial in the anti-inflammatory sense.
“It’s clear that a diet high in saturated fats – which are plentiful in cheese and full-fat dairy products – can increase inflammation. But other fatty acids found in dairy have been linked to health benefits such as a reduced risk of diabetes, says Dr. Hu.” Ref
So the recommendation is:
4. Eat dairy products in limited quantities.
To further clarify your food choices I have included the two tables from the Harvard website for foods that are in and out.
- An anti-inflammatory diet should include these foods:
- olive oil
- green leafy vegetables, such as spinach, kale, and collards
- nuts like almonds and walnuts
- fatty fish like salmon, mackerel, tuna, and sardines
- fruits such as strawberries, blueberries, cherries, and oranges
Foods that cause inflammation
- Try to avoid or limit these foods as much as possible:
- refined carbohydrates, such as white bread and pastries
- French fries and other fried foods
- soda and other sugar-sweetened beverages
- red meat (burgers, steaks) and processed meat (hot dogs, sausage)
- margarine, shortening, and lard
Supplements and Inflammation
There are a number of supplements on the market that are known to provide anti-inflammatory support for the body.
Here are three worth mentioning:
- Fucoidan – Fucoidan is a complex polysaccharide found in many species of brown seaweed. It has been shown to support slow blood clotting. Many people experience powerful support for inflammatory conditions when taking fucoidan. Ref. Sisel International make a powerful product called Fucoydon with the active ingredient fucoidan.
- Fish Oil – Fish oil supplements contain omega-3 fatty acids, which are vital to good health. Studies show that fish oil can provide strong support for the body and help fight inflammation associated with diabetes, heart disease, cancer, and many other conditions. Ref. One fish oil supplement I love is Sisel’s SupraOmega. It contains Omega 3, 6, 7, and 9 as well as CoQ10.
- Resveratrol – Resveratrol is an antioxidant found in grapes, blueberries and other fruits with purple skin. It is also found in red wine and peanuts. This antioxidant has been shown in studies to have a beneficial effect on inflammation. Ref. Don’t take my word on it. Do some research for yourself. My choice product is Sisel’s Eternity as it contains a really good amount of resveratrol. The bottle is vacuum sealed with hydrogen to prevent denaturing of resveratrol which is easily destroyed in processing.
Whilst these supplements can provide immense support it is very important to start with your diet first. If you have a medical condition please consult your healthcare provider before taking supplements.