We indeed are what we eat. Food is medicine, and we should treat it as such by being careful what we choose to put into our bodies. Eating the wrong things can often cause pain and inflammation in many individuals, which may necessitate a change in eating habits.
Many people hear the words “diet” and “healthy eating” and immediately grimace. There’s no reason for this! Who says that getting healthy has to be a chore? You’ll be delighted to learn that simply by modifying your diet, you can get chronic pain and inflammation under better control (or possibly even avoid those symptoms entirely).
Better yet, the diet you choose doesn’t have to taste like a punishment for previous bad behavior. Our physical therapist typically recommends dietary changes alongside exercises and other natural techniques as part of a holistic physical therapy program. We’ve listed out 7 things you can start doing and eating to replace some of your old, regrettable menu items!
Enjoy a naturally sweet dessert
We know you might not be too excited about the obvious choices of healthy eating (fruits, vegetables, etc) so we’re starting this list with dessert! Did you know that you can still enjoy desserts on an anti-inflammation diet? It’s true. You just have to avoid refined sugar.
Refined sugar is notorious for feeding painful inflammatory disorders and symptoms. Just one sugary soda per day has been shown to increase rheumatoid arthritis symptoms in women by 68 percent. The good news is that you can have a pretty sweet diet without the added sugar.
Try serving fresh or frozen fruit at the end of a meal for a refreshing change that won’t set off your pain sensors. If you must, use a packaged sweetener. There are natural options, for example, a sweetener called stevia is probably the next-healthiest choice if you need something extra!
Try fermented and gut-friendly foods
In your stomach, there is a constant struggle between “bad” bacteria (which promote inflammation, chronic pain, and digestive discomfort) and “good” bacteria (which support digestive health by crowding out the “bad” bacteria). By adding lots of probiotic foods to your diet, you will give the good guys an advantage. If you’ve got a taste for them, low-fat yogurt and fermented foods like kimchi, sauerkraut, miso, and pickles are also good alternatives.
Spice it up!
As delicious as these foods are, here and there, you’ll most definitely want to add a little seasoning. Fortunately, a whole catalog of herbs and spices that genuinely help relieve pain and inflammation has been created by Mother Nature!
For example, if you enjoy Indian food, you’ll love the fact that turmeric contains curcumin, a potent reducer of inflammation. Garlic, another natural anti-inflammatory, contains high levels of diallyl disulfide. A natural pain reliever called capsaicin is high in Cayenne pepper. For a good dose of antioxidants, don’t forget about oregano!
Choose lean meats
Hamburgers, fried chicken, deli meats, and other convenient protein options are all too easy to settle for—but they don’t seem so convenient after the pain and inflammation have set in.
You can easily fix this issue by moving to healthy proteins that contain all the nutritional value, without the inflammatory properties. Try adding fish (particularly fatty fish such as tuna or salmon, which are high in anti-inflammatory omega-3s), tofu dishes, and legumes to your table.
Make sure there’s a rainbow on your plate
In an eye-popping variety of colors, fruits and vegetables come from deep purple and brilliant green to neon orange and brilliant yellow. Antioxidants, nutrients that hold significant anti-inflammatory abilities, are what give the fruits their awesome colors. But these colors aren’t just for the show; they’re a sign that more of these foods need to be consumed!
Broccoli and cabbage are filled with a noteworthy inflammation battle, Vitamin K. Make your diet a pillar of fruits and vegetables and you’ll be well on your way to feeling healthier.
Consider supplements
Fish oil and multivitamin pills are two supplements that are known for their anti-inflammatory properties. Choosing a good herbal supplement such as green tea, cat’s claw, devil’s claw, and Boswellia are great ways to develop a healthier diet.
Getting the right nutrition could change your life…and so could physical therapy
As you start to feel the pain-relieving, anti-inflammatory benefits of your new dietary habits, you can get even more benefits from physical therapy and other pain management options. Our physical therapist can help you construct an entire lifestyle plan that incorporates diet, exercises, healthy ergonomics, and other strategies for helping you feel great.
Call Total Care Physical Therapy today to learn more about the outstanding benefits of eating healthy.
