Are the foods you are eating keeping you in pain?

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Are the foods you are eating keeping you in pain?

by: By Steve Hefferon, CMT, PTA | Total views: 3 | Word Count: 968 | View PDF | Print View
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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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