Inflammation is your body's natural response to injury or illness, and it's designed to clear out damaged cells and initiate the healing process. Unfortunately, all kinds of medical conditions from lupus to arthritis, can throw your body's immune system into overdrive. When that happens, the inflammation can become chronic — and so can your pain.
One way to lower your inflammation levels and combat chronic pain is by adopting an anti-inflammatory diet. Here are some of the key principles you should keep in mind if you want to see if an anti-inflammatory diet can benefit you:
Prioritize Whole Foods
Whole foods (as opposed to food that is heavily processed and full of additives) are better for inflammation because they're rich in the antioxidants, vitamins, and minerals that your body needs to heal.
Lower your consumption of red meat, which causes "oxidative stress" and is known to induce inflammation. Stick with poultry, fish, vegetables, legumes, whole grains, nuts, and raw fruit as the main source of nutrients throughout your day.
Opt for Healthy Fats
You actually need a certain amount of fat in your diet, but you want to look for sources that are rich in omega-3 fatty acids. These are the "good" fats that not only reduce inflammation but promote heart and brain health, which can be particularly important as you age. Avocados, olive oil, nuts, and salmon or other fatty fish are great sources of healthy fats.
Kick the Refined Sugar Habit
This can be a tough one for a lot of people, but limiting (or eliminating) added sugar from your diet can help reduce your inflammation levels. Skip the sodas, use honey in your coffee or tea, and stick to fresh fruit for dessert as often as possible. You should also minimize your intake of refined carbohydrates, like white bread because they can also be high in added sugars.
Add Anti-Inflammatory Herbs and Spices to Your Meal
Turmeric, cinnamon, ginger, garlic, black pepper, and clove are all considered to have anti-inflammatory properties to varying degrees. Incorporating them into your diet can help with inflammation and make adjusting to your new diet a tastier prospect.
It pays to remember that chronic pain management is often most successful when you take a multi-faceted approach to the problem. From acupuncture and massage therapy to orthopedic care and steroid shots, there's no one "perfect" approach to inflammation. Patients who suffer from chronic pain usually get the best results by trying different things until they see what works best for them.
For more information on chronic pain management, contact a professional near you.
Share19 July 2023
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