Pharmaceutical Free Choices to reduce Inflammation and Physical Suffering

Inflammation is a major component in most pain conditions. Even though inflammation plays an important role in healing and driving out infections, it can also be a warning sign from your body.

Chronic inflammation is seen in disease processes such as arthritis. Did you know 1 in 4 adults suffer from arthritis pain? Other signs of increased inflammation in the body are symptoms such as brain fog, feelings of lethargy and depression as well as skin eruptions like acne or eczema.

Being aware and practicing the simple act of being mindful of your life choices just might make the difference your body is needing.

It is advisable to not only avoid consuming food that cause inflammation but to eat plenty of foods that reduce inflammation!

Here are some simple tips that may help reduce the inflammation in your body.

Foods that have known anti-inflammatory benefits – Think Antioxidants!!!

Good Fats.

A balance of Omega-3 and Omega-6 key. The ideal Omega-3 to Omega 6 ratio = 1:2. The typical Western diet is more like 20:1 ratio. Yikes! Just becoming more aware of the fats you consume can make a big difference in how you feel.

Examples include Fish (Salmon, Tuna, Mackerel, Sardines, Herring and Anchovies), fish oil, olive oil, avocado oil, flaxseed oil, coconut oil, and rapseed (canola) oil. Knowing your oils is important. Understanding smoke point is key. The more refined an oil, this higher the smoke point. The better the oil is to cook with. Some oils are indicted only for salad dressings and marinades. Again, be mindful because if you cook with the wrong kind of oil, you may be creating and consuming toxins that you have never been aware of.

Be cautious of too much fat consumption. There is such a thing as too much of a good thing.

How much fat should be consumed on a daily a basis? Good Question! 20-35% of daily intake.

The math is relatively straightforward, with one gram of fat providing nine calories. If you assume a 2,000-calorie diet, the figure typically used for nutrition labels, 20 to 35 percent equals 400 to 700 calories. Dividing those numbers by nine calories per gram results in an ideal consumption of roughly 44 to 77 grams of fat per day.

Veggies are your friend. 7-10 servings per day

Keep in mind, dark green leafy vegetables provide more benefit in fighting inflammation. Mushrooms, beets since these also make a body chemistry that reduces inflammation.

You wonder, how the heck can I get that much in one day? Throw some spinach, kale a blender with a delicious fruit smoothie! You can get 2 cups of veggies and 1 serving of fruit in a quick health snack!

Fruits are fun! 2-4 servings per day

Strawberries, Cherries, Apples, Berries, Pineapples, Raisins are great sources to consider.

Garlic, Herbs and Spices

Fresh minced garlic, ginger and fresh herbs add great flavor to your meals without extra calories. Get creative, try new things!

Drink Up

Water, green tea, coconut water naturally detoxes the body.

6 things known to trigger inflammation.

1) Gluten – breads, crackers and pastas are examples of foods to avoid.

2) Sugar – know ALL the names of sugar. Read the labels, be aware of this hidden culprit to your inflammation and pain. 4 foods with hidden sugar. Pasta Sauce, Granola Bars, Yogurt, Instant Oatmeal. Who would have thought?

3) Trans Fat – fried foods, processed foods, margarine, fast food. Even foods you think are healthy choices, may have trans fats. If it is processed, granola bars protein bars etc, read the label for hidden trans fats. Remember the health oils, here are oils to avoid, soybean/corn/peanut and sunflower.

4) Foods cooked at high temperatures (charbroiled, blackened, barbecued and of course fried). These high temperatures create harmful biproducts from the cooking process and you are consuming them.

5) Alcohol consumption – Avoid or eliminate daily usage. Anything more than 1-2 drinks a day will impact inflammation in the body. It is best to avoid alcohol, especially if you suffer from chronic pain.

6) Smoking and use of tobacco products are known inflammatory products when consumed.

WARNING! THINGS YOU SHOULD IDEALLY NOT EAT AT ALL

You should not consume fat that has been chemically altered to give it another consistency. This type of fat has a very negative effect on the health and may be very potent inflammatory agents. Margarine, snacks, fast food and ready-made cakes or cookies often contain this kind of fat. This type of fat is also often added to bread as well. An excellent reason to avoid processed foods.

Pain is not a natural progression for aging. This is a myth. Being mindful of the foods you eat and making intentional lifestyle modifications will lead to improved quality of life.

In conclusion, nutrition and lifestyle changes are pharmaceutical free choices in managing physical discomfort and pain.