9 Ways To Reduce Pain And Inflammation

1450898_647169121991999_791549307_n

One of the greatest contributors to joint pain is inflammation. It’s the body’s reaction to injury or damage, but when inflammation’s out of control it can lead to severe impairment of mobility and increased pain. Fortunately, it can be attacked head-on and at the cellular level with inflammation-reducing foods, supplements and exercise.

Here are 9 ways to reduce inflammation:

1. Put your kitchen on a diet.

Empty your fridge and pantry of food that will add to joint pain. Out go high-carb, high-salt, unhealthy trans fats and saturated fat-laden foods.

2. Shop for healthy joints.

This means that you’ll want to buy:

  • Vegetables full of vitamins and phytonutrients (zucchini, red peppers, tomatoes, mushrooms, and more)
  • Seasonings to liven up your meals and please your palate (including ginger, garlic, cinnamon)
  • Dairy products that contain healthy fats to slow carbohydrate absorption (cottage cheese, yogurt, mozzarella cheese)
  • Fruits that are full of nutrients and fiber (apple, avocado, pomegranate)
  • Beans that are packed with protein and fiber (like chick peas, lentils)
  • Breads and pastas that are tasty and low-carb (such as pumpernickel, whole wheat, fettuccine egg pasta)
  • Proteins that are the mainstay of an anti-inflammatory diet (including salmon, lobster, grass-fed beef)

3. Dump your coffee and drink green tea instead.

Green tea burns calories, protects your cartilage, reduces the rate of bone loss, and is a powerful inflammation fighter.

4. Add fiberparticularly in snacks.

It will add to the feeling of fullness and bridge the gap between meals. Munch on apple slices or thin slices of cucumber with hummus. When eaten with carbohydrates, the fiber will slow down the absorption of the inflammation provoking carbohydrates.

5. Restrict carbs.

They cause the hormone insulin to be secreted and insulin is inflammatory. Keep your carbs to no more than 50 grams per day (approximately one regular-sized bagel or two bananas) and no more than 25 grams in any one meal.

6. Power up your protein.

Go for lean cuts of grass-fed beef or wild salmon to boost your protein. These powerful protein sources will provide healthy saturated fats (yes, there are healthy saturated fats!) as well as inflammation-fighting Omega-3 fats that will help keep you trim and give your joints some relief.

7. Skip dessert, but still satisfy your sweet tooth.

A dessert loaded with sugar will cause your joints to ache and your waistline to expand. But, you don’t need to feel deprived—a small bowl of delicious ripe berries (strawberries, blackberries) topped with tasty whipped cream will not only satisfy your sweet craving, but the little bit of fat in the whipped cream will slow the absorption of carbs and keep your insulin levels in check.

8. Choose the right supplements.

For reducing inflammation, supplements that can help enormously are curcumin, boswellia, and resveratrol. Remember, though: not all supplements are created equal. Purchase yours from manufacturers that test each batch. Keep in mind that the least expensive is not likely to be the best choice.

9. Move right and move right now!

Add aerobic, strength, and flexibility exercises to your life. Even 10 minutes a day can help your joints. And if you’re in pain, move wisely—walk, use the lightest weight possible, and gently stretch.

By making these changes you can reduce the amount of inflammation in your joints, reduce your pain, and get moving in the right direction for a life of mobility, enjoyment and comfort.

Dr. Richard Diana

Elliot Krane: The mystery of chronic pain

There is still much that is not understood about chronic pain. This video does an excellent job explaining what chronic pain is and what is being done to defeat it. Definitely worth the eight minutes it takes to watch.
The mystery of chronic pain
ted.com
We think of pain as a symptom, but there are cases where the nervous system develops feedback loops and pain becomes a terrifying disease in itself.  http://www.ted.com/talks/elliot_krane_the_mystery_of_chronic_pain.html

Overfed But Undernourished

As a nutritionist, I know one thing’s for sure: the road to chronic disease often begins on our plate! While many people turn to pills for relief, the downside of this strategy is that meds often address symptoms rather than treat the root cause(s) of disease.managing chronic pain

Here are nine signs that your lack of health and happiness might actually be a nutrient deficiency:

1. You’re suffering from anxiety and depression.

According to the National Institutes of Health, about 21 million American adults suffer from a mood disorder every year. A deficiency in the following nutrients may be linked to anxiety and depression: B vitamins, biotin, vitamin Cvitamin D, calcium, chromium, seleniumomega-3 fatty acids, and iron.

2. Your bones are weak.

No matter how old you are, strong bones are vital to feeling fit and healthy. If you have troubles in this department, you might be lacking: vitamins A, vitamin Cvitamin D and vitamin K, copper, chromium, zinc, magnesium, and molybdenum.

 

3. You have brittle hair & nails, or hair loss.

It doesn’t matter if you’re male or female, beautiful hair and nails are really nice to have. If you’re not too happy with yours, you could be needing vitamins B5, B6, B12, biotin, or chlorine.

 

4. You’re tired all the time.

Do you sometimes feel like you want to do so much but are just too tired to do anything? Fatigue is a huge problem for many of us and keeps us from living life to the fullest. If you’re lacking energy, you might be missing: vitamins B1, B3, B11, B12, vitamin C, vitamin D, biotin, iron, potassium, or magnesium.

5. You’re experiencing hyperactivity/ADHD.

Sometimes meds are necessary to help you calm your mind. But maybe you’re lacking attention and calm “simply” because you are deficient in: vitamins B1, B2, B5, E, omega-3 fatty acids, iron, magnesium, or zinc.

6. You have poor immunity, or you experience infections often.

Nobody wants to be sick all-the time or constantly deal with inflammation or infections. A strong immune system can fend off a lot and help you heal. If your body’s defense is constantly letting you down, however, it may be calling for vitamins A, C, D & E, chromium, seleniummagnesium, or zinc.

7. You have skin troubles.

Acne, rashes, eczema and age spots can be very annoying and undermine our self-esteem. There’s a lot we can put onto our skin, but if you want to heal your issues from within, it’s good to know that skin troubles are often caused by a deficiency in:vitamins A, B3, biotin, B8, C, E, omega-3 fats, copper, selenium, or zinc.

8. You’re dealing with digestive issues.

If you don’t digest and absorb your food properly, the best diet in the world is pretty useless. If you’re suffering from poor digestion, constipation, diarrhea, bloating or other GI tract troubles, you might be lacking: vitamin B11 & iron, B8, B12, C, D, E, K, selenium, magnesium, or zinc.

9. You can’t sleep.

Did you know that 90% of people who suffer from sleeplessness also suffer from other chronic conditions such as diabetes, stroke, heart disease or high blood pressure? They are also more likely to feel depressed or gain weight.

If getting enough zzz’s seems impossible, you could be deficient in: Vitamins B11, E, calcium, magnesium, or zinc.

What to do if you’re worried that you’re nutrient-deficient

Keep a diary and note down when exactly you experience which symptoms. Once you’ve got a good overview, call your doctor to schedule a comprehensive blood test and, if possible, discuss the results with someone experienced in orthomolecular therapy.

Also, make sure to eat a balanced diet, rich in a rainbow of colors. Aim to eat at least five servings of fruits and vegetables a day. Some ideas to help you do this:

  • Have “liquid salads” (aka green smoothies).
  • Put a bowl with fruit on every table in your home.
  • Keep containers with a mix of veggies in your fridge to take with you when you leave the house.
  • Dehydrate veggies.
  • Make your own veggie chips.
  • Schedule actual fruit breaks in your agenda (with reminders).

If our body and mind are out of balance, there is a lot we can do ourselves to make things better. Start slowly with simple and real food, find alternatives for coffee, alcohol, and white sugar (because these affect the absorption of nutrients) and learn about a holistic approach to health and happiness.

by Nathalie Chantal de Ahnapain relief
I noticed a significant change in my chronic pain just by removing processed foods and adding a high quality multivitamin to my diet. Hope this information helps. Brian