Lebanon Reporter

Columns

March 8, 2014

Foods to help ease inflammation

OUCH! OOH! My aching back! Does this sound like you? With the turning of winter into spring, there are many low pressure fronts that usher in the warmer weather. These fronts — as well as injury and over usage of a muscle, tendon, joint or bone — can cause a lot of pain from the inflammation present in the problem area. Low pressure aggravates swelling and can be a terror for those with arthritis, muscle injuries (sprains and strains), broken bones or inflammatory diseases like fibromyalgia or multiple sclerosis. Whether you are 4 or 90, you can still have inflammation in your body and let’s face it, inflammation hurts.

Recently I read some great information about foods that may help reduce some of the inflammation and in turn reduce pain as well. The idea is that certain chemicals in foods cause reactions in your immune systems that are high, medium or low at producing inflammation. By eating foods that are lower in causing this inflammatory response, the theory is that you will not have as much inflammation and therefore less pain. I thought I’d give it a try and my family and I were actually pleased at the results we experienced. Below is a list of the foods. Try to eat as much from the anti-inflammatory group as possible and see if it benefits you and your pain. Caution: This is not a remedy for any disease. If you are on medication, do not stop taking it, even if you feel better. These foods are meant to be an additional supplement that may help control pain caused by inflammation. Eats these foods in conjunction with any other dietary restrictions you are on. These are regular, everyday foods that you can purchase at any local grocery store.

Highly Anti-InflammatoryWild salmon, seabass, trout, pollockTurmeric, garlic, onions, cabbage, Kale, Endive, Spinach, Sweet PotatoFlaxseeds, flaxseed oil, olive oilModerately Anti-InflammatoryWild tuna, cod, halibut, haddock, grouper, tilapiaAvocadoes, broccoli, ginger, leeks, turnip, chard, bell peppers, almonds, peanuts, corn canola oilLow Anti-InflammatoryShrimp and shellfishVenison, pork and beef tenderloinLemon, lime, oranges, pineapple, papaya, strawberries, kiwi, apricots, tomatoes, zucchini, cauliflower, fennel, brussel sprouts, celery, cucumbers, carrots, lettuce, pumpkin, asparagus, basil, rosemaryLow fat mozzarellaCashewsHerbal teas, apple cider vinegarLow InflammatoryTurkey and chicken breast, lamb tenderloinPlums, apples, berries ( except strawberries), melon, watermelon, mango, pears, peaches, grapes, potatoes with skin, parsnips, beans, lentils, eggplant, sunflower seeds, chestnuts, sesame seedsOatsTofuModerately InflammatoryMost farmed fishBananas, beets,EggsMost cheese and milkWhite, brown, wild rice and milletPine nuts and walnutsHighly Inflammatory(these foods cause the MOST inflammation in your body)Farmed salmonMeat with skin or not from tender cutsLiverPotatoes without skin, yamMisoProcessed and canned meatsDried fruits, dates and coconutsWheat, rye, barley, amaranth, buckwheat, quinoaSugar and bakery productsFruit juicesAlcoholCoconut oilIf your goal is to have less pain, try to eat a majority of your plate from the anti-inflammatory choices and maybe just one from the highly inflammatory group so that they will balance out. Give it a try and see if it helps you move easier and live with less pain!

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