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TOP ELEVEN FOODS TO EAT TO BEAT INFLAMMATION…

I keep reading how important the right nutrition is essential to beating inflammation as increasing evidence suggests that some conditions may be accelerated by chronic inflammation in the body.

Inflammation gives you pain and can be shown with redness or swelling from the troubled spot if this is visible you can easily use ice or heat to reduce this problem but some inflammations do not show on the outside.

One study found that having chronic inflammation during midlife increased the risk of poor health and fragility in old age by 39%!!!

Chronic inflammation can play a big role in different ailments. But this can be alleviated with certain foods which fight inflammation.

Eleven Anti-Inflammatory Foods are –

  1. Pineapple as it contains bromelain which is an anti-inflammatory that aids digestion.
  2. Berries are full of antioxidants.
  3. Fatty fish include salmon, cod, mackerel, sardines and anchovies. Studies have found that people consuming salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein (CRP)
  4. Greens like spinach, broccoli, kale and brussels sprouts, and avocados.
  5. Spices include turmeric and ginger which both have anti-inflammatory actions.
  6. Good fats like walnuts, almonds, olive oil and avocado.
  7. Green Tea which they call the ‘healthiest’ drink due to its rich compound.
  8. Coffee contains polyphenols and other anti-inflammatory compounds.
  9. Tomatoes and peppers both contain Vitamin C which will help curb inflammation.
  10. Dark Chocolate and Red Wine. Yes, this might surprise you but they both have flavonoids that have anti-inflammatory properties.
  11. Grapes contain anthocyanins, which reduce inflammation.

Of course, some foods can increase inflammation. Here is a list of foods that have been linked to increased levels of inflammation from Healthline.

  • Processed foods: potato chips and fast food
  • Refined carbs: white bread, white rice, crackers, and biscuits
  • Fried foods: fries, fried chicken, and mozzarella sticks
  • Sugar-sweetened beverages: soda, sweet tea, and sports drinks
  • Processed meats: bacon, ham, and hot dogs
  • Trans fats: shortening and margarine

A great book on the subject is The Complete Guide To Anti-Inflammatory Foods: Recipes To Support Your Health And Immune System By Lizzie Streit from Amazon.

Improve your diet and ward off health problems caused by inflammation with this clearly organized directory of 50 anti-inflammatory foods, complete with tips and recipes.

The older we get, the more likely inflammation of the body can be harmful and cause long-term damage. Researchers have linked low-grade, persistent inflammation to premature ageing, heart disease, MS, diabetes, Alzheimer’s, psoriasis, arthritis, and cancer. While anti-inflammatory drugs do exist, they might not always be the best option. Fortunately, aggressive inflammation can be remedied by a simple change in diet.

The Complete Guide to Anti-Inflammatory Foods introduces 50 anti-inflammatory foods that can easily be incorporated into your day-to-day diet with tips and tricks to keep their anti-inflammatory properties active while preparing your favourite meals and snacks.

The guide explains how each food contributes to improving your health and well-being and includes tasty recipe suggestions for combining several anti-inflammatory foods to boost your daily intake. The benefits of each food are listed, such as antioxidants and polyphenols–protective compounds found in plants–that may contribute to protecting against inflammation, as well as the nutritional breakdown of foods to help include them as part of restricted diets such as Keto or low GI.

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TOP FOODS AND DRINKS TO HELP ALLEVIATE PAIN AND INFLAMMATION…

We all know we should follow a heathy diet and lifestyle to stay fit but when you are fighting chronic pain its easy to slip into an unhealthy way of eating.

However, there are lots of foods, supplements and drinks you can pop into your diet that can help with that pain and then help you focus on a healthy diet and lifestyle. Here are some top foods and drinks that could help with pain/inflammation and general health.

Honey has natural anti-fungal and antibacetrial properties.

Garlic has natural anti-fungal and antibacterial properties as well.

Tumeric acts as an anti-inflammatory.

Ginger has been used in traditional Indian Ayurvedic medicine for intestinal discomfort and flatulence, as well as for inflammatory conditions, such as arthritis and rheumatism. There is also a great article ‘Ginger as a form of Muscle Pain Relief‘ on Back Pain Blog UK.

Pumpkin seeds are rich in zinc, which helps infection-fighting white blood cell activity.

Flaxseed Oil and Rapeseed Oil as a small study suggests it may help reduce inflammation.

Dandelion helps with fluid retention.

Peppers for their anti-inflammatory benefits.

Chamomile tea as it helps you relax and sleep better.

Echinacea white tea as it helps keeps cold symptoms at bay and your immune system improved.

Lavender tea as it helps you to de-stress.

Oily fish as they contain Omega-3 fatty acids to help reduce inflammation.

Walnuts as they also contain Omega-3 fatty acids to reduce inflammation.

Some well known herbal agents for pain are skullcap, valerian, tumeric, poppy, willow bark, St. John’s wort, angelica, motherwart, black cohosh, wild yam, lavender, cayenne, kava kava and rose.

Essential oils of pine, lavender, peppermint, cinnamon, rose, clove, frankincense, rosemary, ginger, juniper and birch are all well documented analgesic agents.

In China, herbalists use bupleurum, ginseng and licorice to reduce and relieve pain resulting from inflammation and cat’s claw, a herb grown in South America has been found to reduce inflammation and researchers have discovered that it contains anti-arthritic compounds.

Rooibus Tea for anti-inflammatory benefits and as an antioxident.

An article on To Better Days says that ‘Garlic was found to reduce the chance of developing hip osteoarthritis in this study. This flavourful bulb is packed with tonnes of good stuff, which is even believed to improve the function of some immune cells.’

Broccoli, Berries, Avocados, and Grapes as they can reduce the production of key inflammatory markers.

Green Tea for its many benefits which are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).

To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

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COFFEE AND CERTAIN FOODS – CAN THEY CAUSE YOUR BACK PAIN?…

Have you ever wondered if the coffee you grab in the morning or something you have eaten is contributing to your back pain?

We all know there are certain foods that you can eat that either hurt or help inflammation in your body, which may contribute to back pain. Foods like junk food, fast food, red meats, fried foods, pastries, and cakes are of course not good for you. They say that it’s the trans fat, saturated fats, and high glycemic index that can irritate inflammation and make your back pain worse.

On the other end of the spectrum there are foods like walnuts, blueberries, salmon, cod, and other fruits which are extremely good for your health. These foods are filled with Omega 3 fatty acids, antioxidants, and vitamin D. All of these foods are great for you for a lot of different reasons, but when it comes to your back, these all help to reduce inflammation which takes pressure off of your spinal nerves and relieves back pain.

There are some coffees which are extremely sugary, high-calorie coffees that you can get at coffee shop chains. These types of coffees have high glycemic indices and many of them contain a high amount of saturated fats in them and are definitely not good for your inflammation and your back pain.

But what about straight black coffee without all the sugar. Well, apparently black coffee is a lot better for you and it doesn’t really have the “not good for you” ingredients. But it also doesn’t have any of the good ingredients either.

Coffee has caffeine in it, and caffeine can actually elevate levels of anxiety that you experience. This is why people that get the jitters from too much coffee seem a little jumpier than normal. The coffee is putting them on edge and sending their bodies into the fight or flight condition and when you are in fight or flight, your muscles are a bit more tense than normal, mostly to prepare you for a quick escape.

Consequently, if you have back pain, this isn’t good news. Even a little bit of muscle tension can cause your piriformis or psoas muscle to irritate your sciatic nerve and cause back pain.

So, although there probably isn’t much real danger in drinking a cup of coffee in the morning, it can contribute to back pain issues.

According to Elle, Nutrition is one part of a three-pronged approach that Dr. Todd Sinett, chiropractor, certified trainer, and author of the recent book  3 Weeks to a Better Back, uses to tackle back pain. His method also examines these ailments structurally (muscle and bones) and emotionally (everyday stress), but diet is definitely the piece of the puzzle that barely anyone considers.

Dr. Sinett says you can’t pinpoint what back pain caused by diet feels like, exactly–it could range from severe lower back pain to a chronic aching neck. He notes that the science connecting diet and back pain applies to all levels of discomfort, concluding that eating a large amount of inflammatory food (more on that below) can cause muscles to contract without relaxing. If that persists over a long period of time, it can cause back spasms and irritation. Major dietary causes of back pain, he says, include excessive caffeine, alcohol, and sugar–all things that increase cortisol levels. When there’s excess cortisol in the body, connective tissue can get inflamed, causing pain. 

Other stress-causing, cortisol-promoting eating habits include skipping meals, eating large portions, or limiting yourself to a restrictive diet over a long period. You’re not off the hook if all you eat are salads every day, either, since that “roughage,” as Sinett calls it, “causes your digestive tract to go into overdrive very quickly” and triggers the muscular system, too. One way to fix that is by varying the kinds of food you eat day to day and breaking away from routine. Sinett himself used to eat high-fiber oatmeal every morning before developing bloating, stomach pain, and eventually a stiff neck.