How to Reduce Pain and Inflammation through Diet and Supplements

How to Reduce Pain and Inflammation through Diet and Supplements

New Smyrna Spine & Injury Center – Dr. Don Walsh, DC

A lot of people don’t know that the foods we eat can drive the pains that we feel and the inflammation that affects our bodies in negative ways when we consume too many inflammatory foods. If we replace theses inflammatory foods with foods that are anti-inflammatory we can reduce our pains and chronic illnesses.

Common diseases that are caused by chronic inflammation include chronic pain,

diabetes, heart disease, neurological diseases (Parkinson’s disease, Alzheimer’s disease, neuropathy, etc.), skin conditions (acne, eczema, and psoriasis), arthritis, and many more.

Most Common Inflammatory Foods

  • Refined grains like bread, pasta, cereal, flours, and most desserts like cakes.

    Inflammatory foods

  • Corn oil, peanut oil, margarine, soybean oil, sunflower oil, cotton seed oil (I am still baffled that they get any oil out of those small seeds), and any foods made with these oils.
  • Partially hydrogenated oils and trans fats.
  • Fast food
  • Soda and other sugary drinks
  • Foods in a box, bag or can (exception is frozen fruit or vegetables)
  • Current conventionally raised meats and eggs
  • Farm raised fish

Anti-Inflammatory Foods

  • All fruits and vegetables

    Anti-inflammatory foods

  • Fish (exception is farm raised fish such as tilapia and catfish)
  • Grass feed beef
  • Organic cage free and hormone free eggs
  • Wild game
  • Nuts (exception are peanuts)
  • Coconut oil, olive oil, and organic butter (always use extra virgin oils)

Sample Meals

  • Breakfast – Omega 3 egg omelet with vegetables and some fruit. You can also make a great breakfast smoothie with your favorite fruit, some ice and water, and your preferred protein powder (egg or pea protein works well for most people) and put it in a blender.
  • Lunch – Grilled or baked chicken breast over a somewhat large bed of kale or romaine lettuce, along with any other vegetables you like in a salad, and topped with some extra virgin olive oil and organic vinegar or fresh squeezed lemon juice. You can also make an organic Italian dressing with fresh herbs and spices.
  • Dinner – Fish, chicken, or grass fed steak with lightly steamed vegetable of your choice. You can have a small potato if you are not carbohydrate or sugar sensitive (diabetic or pre-diabetic).

Snacks – snacks should be small but can be a handful of almonds, a piece of fruit, or even a small piece of dark chocolate (50-100 grams/day max).

So now that you know the foods that are inflammatory and the foods that are anti-inflammatory what do you do about them?

Step 1 – Start by replacing just one or two of the inflammatory foods with anti-inflammatory foods. This could be getting rid of margarine and other cheap butters and using coconut oil and organic butter instead.

Step 2 – Keep a daily log or journal of your changes. This will do many things for you but the biggest will be helping you hold yourself accountable to yourself and also to see where you make mistakes.

Step 3 – Realize that once you have made eating an anti-inflammatory diet that it is not that difficult and for many people it becomes less expensive.

Step 4 – Don’t get angry with yourself when you slip-up or have a bad meal. These happen to the best of us. Just realize that it happened and then go right back to the anti-inflammatory foods.

Step 5 – Supplementation can make a world of difference. Adding a few supplements to your daily routine can speed up the anti-inflammatory process and get you out of pain faster. Below is a list of the basic anti-inflammatory supplements.

Feeling Great

Supplements to Help Reduce Inflammation

  • Omega-3 fatty acids or more commonly known as fish oil, specifically EPA/DHA. Be careful not to take one that is Omega-3, 6, and 9 as Omega-6 is an inflammatory fat (think corn oil, sunflower oil, etc.)
  • Vitamin D3
  • Coenzyme Q10
  • Pro-Enz: Boswellia, Turmeric, and Ginger are all anti-inflammatory and often work better together than just alone.

There are many ways to help reduce your pain and inflammation but diet and supplementation is one of the best ways to start. This is even more helpful when done with adding exercise to your daily routine and regular Chiropractic Adjustments.


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