December Newsletter

Anti Inflammatory Diet

 

With the new year fast approaching, many people will be seeking a fresh start and many times this involves their physical health. Diet plays a large part in chronic inflammation and can lead to chronic pain.  Chronic inflammation places heavy stress on the central nervous system and immune system.  By limiting the intake of foods that add to this inflammatory state, we can limit the physical pain manifestation and promote healing of the nervous and immune systems. 

 

Anti-Inflammatory Diet - Foods That Fight Inflammation

 

When making dietary changes, it is a good idea to start small and build on those changes.  It is more difficult to build lasting habits when making a more drastic shift out of the gates.  A good way to start is to limit eating processed foods.  Processed foods include things in packages like pre-made dinners, baked goods, fried foods, and sugary cereals to name a few.  These products have little nutritional value and include highly inflammatory components.  When looking at food packages try to avoid products with high salt contents, saturated fats and added sugars.

 

The most highly anti-inflammatory products include things we refer to as “whole foods.”  Products in the vegetable, nut, fish, fresh poultry, and fruit categories include many beneficial components to fight inflammation.  These products have antioxidants, fiber and healthy fats that help regulate gut health and limit inflammation.  Many people like to follow an outline when dieting, a good option if you are one of these people is a Mediterranean style diet.

 

10 Proven Health Benefits of Turmeric and Curcumin

 

The following are good guidelines to use when trying to eat an anti inflammatory diet:

  • Avoid or limit sugar, grains, flour products (breads, pasta etc.), Trans fats (fried foods), and refined omega-6 seed oils (corn, safflower, sunflower, peanut, etc.).
  • Foods to eat:
    • Grass-fed meat (beef, lamb, etc.) and wild game
    • Lean cuts of meats: chicken, turkey, pork
    • Wild caught fish and shellfish
    • Omega-3 eggs
    • Cheese (as a condiment)
    • Vegetables, leafy greens
    • Tubers/roots (potato, sweet potatoes, yams, rutabaga etc.)
    • Fruit
    • Nuts (raw or dry roasted)
    • Omega-3 seeds (chia, flax, etc.)
    • Dark chocolate
    • Spices
    • Olive oil, coconut oil, butter, cream, avocado, bacon
    • Red wine, stout beer
    • Coffee, tea (green tea is best option)

While considering the foods you are eating, you can also add some supplements that will support the anti inflammatory process as well.  Both the curcumin found in turmeric and fish oils have properties that help reduce pain, stiffness, and overall inflammation in the body.  The general guideline for Turmeric dosage is approximately 1.4 mg per pound of body weight.  Fish oils contain omega-3 fatty acids, which are vital in fighting the inflammation process.  When taken in the correct dosage, fish oils can great slow the inflammatory mediators.  Typically, supplements should be 1,000-2,000mg daily.  It is always recommended to speak with your doctor before adding any supplements to your diet.  These supplements may interact with other prescription drugs.



Active Performance Chiropractic focuses on the diagnosis, treatment, and rehabilitation of athletic-related injuries.  Treatment is a unique blend of Active Release Techniques®, traditional chiropractic therapy, and physical rehabilitation designed to match each patient’s goals and lifestyle.