Inflammation can occur anywhere in your body. When your immune system activates, it often results in inflammation, allowing your body to react in order to repel an invading germ or other trigger. But ongoing inflammation around your body can contribute to chronic pain and slow healing.
In order to reduce inflammation and decrease your pain levels, consider switching to an anti-inflammatory diet. The foods and beverages you take in can help you tame inflammation. Some foods may also contribute to worsening your inflammation problems.
At Alpenglow Pain & Wellness of Anchorage, Alaska, board-certified interventional pain management physicians Dr. Nichelle C. Renk and Dr. Gavin Nixon treat new and existing patients. They provide vitamins, supplements, nutritional counseling, and treatment for chronic pain conditions and joint pain.
Working with Dr. Renk and Dr. Nixon, you can learn more about the foods to add to your diet, as well as those to remove, achieving long-term wellness and effective pain management. Here are seven important components of a healthy anti-inflammatory diet for your consideration.
Anti-inflammatory compounds, also known as antioxidants, are richly present in leafy greens like kale, spinach, and collards. These leafy greens are high in Vitamins K, A, and C as well as polyphenols, making them a cornerstone of an anti-inflammatory diet.
Make sure to eat leafy greens all year round for optimum health benefits. Consume leafy greens fresh in wraps or salads, or wilt and saute to add a little extra nutrition to your favorite served-hot dishes.
If you want to add an antioxidant boost to your diet, you might want to reconsider the oils you use for cooking and serving. You also reap heart health benefits from avoiding cooking with animal fats. Instead of animal fats or other seed oils, rely on anti-inflammatory oils like olive oil.
Olive oil is rich in monounsaturated fats (specifically oleic acid) and antioxidants like polyphenols and vitamin E. To include more olive oil in your diet, use it for cooking, sauces, dips, and more.
Alaskans can access this type of anti-inflammatory food right in our own backyard. Opt for fatty fish, including salmon, mackerel, tuna, and sardines, rather than inflammation-provoking red meat or processed meats, and experience less pain and better physical health. It’s okay if the fish is canned, frozen, or fresh. Either way, fatty fish provides anti-inflammatory omega-3 acids (EPA and DHA) that we can’t produce on our own.
Blueberries are an excellent source of antioxidants, one of the best in the world. Strawberries also work well as part of a balanced anti-inflammatory diet. In addition to vitamins and polyphenols, berries also contain anthocyanins, which are antioxidants that provide pigment to these fruits.
Other types of fruit contain antioxidants and polyphenols, as well, including apples and cherries. Add more fresh and dried fruits to your diet for pain relief and increased longevity.
Oranges, lemons, and other citrus fruits provide various anti-inflammatory benefits and are high in antioxidant flavonoids and Vitamin C. Vitamin C is an essential cofactor for collagen creation, meaning healthy collagen cannot be produced without it. Collagen keeps your skin smooth and your joints working with ease, so don’t skimp on citrus.
Nuts like almonds and walnuts provide protein in addition to anti-inflammatory benefits. Walnuts, in particular, contain a high concentration of alpha-linolenic acid (ALA). This omega-3 fatty acid can reduce inflammation around your body, and has been shown in studies to lower your risk of cardiovascular disease.
Add nuts to your cooking or salads, try almond butter with apples as a snack, or carry antioxidant-rich trail mix with fruit and nuts.
Tomatoes, whether fresh off the vine in the summer or canned and crushed for easier storage, have anti-inflammatory properties and also contain beneficial Vitamin C and lycopene. While nightshade plants like tomatoes have been rumored to increase inflammation, we now know that this isn’t the case, although some people may be sensitive to nightshades.
However, if you’re cooking with tomatoes or finding them in pre-prepared foods, be careful not to add too much sugar, as sugar tends to provoke inflammation and may negate the positive impact of this dietary choice.
If you have chronic pain, arthritis, diabetes, heart disease, cancer, depression, or even Alzheimer's, switching to an anti-inflammatory diet could be a good choice for you. For personalized diet, nutrition, and pain relief recommendations, reach out to Dr. Renk and Dr. Nixon at Alpenglow Pain & Wellness today.
Contact us online or over the phone now to schedule your initial consultation appointment.
