Reduce pain and inflammation with anti-inflammatory foods

Internal inflammation can wreak havoc with your health. You may already be seeing a physical therapist for inflammation-related health issues, such as arthritis. Whether you have a specific diagnosis or generalized pain in your back and joints, physical therapy can help. Your physical therapist may also suggest anti-inflammatory foods you can add to your diet for additional pain relief.

Avoid these inflammatory foods

One of the quickest ways to reverse nutrition-based inflammation is to stop eating the foods most associated with it. Unfortunately, these foods tend to be convenience items. That means that you may need to readjust how you think about preparing meals and snacks in your quest for pain relief.

On the plus side? There are few surprises in the types of foods that make inflammation worse. You probably already know these nutritional “no-nos”; they’re usually also bad for your heart and your waistline. So, whether your guilty pleasures are savory or sweet, begin to ease them out of your meal plans. Some of the foods you should be avoiding include: 

• Prepackaged meals
• Junk foods and snacks
• Fried foods
• Red meat
• Pastries and doughnuts
• White bread
• White rice
• Semolina pasta

If you’re at all sensitive to inflammatory foods, these are among the worst when it comes to bringing on painful flare-ups.

How to replace inflammatory foods with anti-inflammatory ones

Many “bad guys” in the food world have easy, anti-inflammatory alternatives. Substitute white bread with whole-grain bread, white rice with brown rice, and semolina pasta with wheat or garbanzo pasta. In place of hamburger, chops and meatloaf, make some fish, chicken or veggie “steaks.”

Preparation is also an important component of an anti-inflammatory diet. Avoid frying foods or ordering fried foods when eating out. Instead, opt for the same ingredients that have been grilled, roasted or steamed. Rather than topping main courses and side dishes with creamy sauces and dressings, choose healthier alternatives. Topping options for various salads, side dishes and main courses can include: 

• Vinaigrette
• Greek yogurt
• Tomato salsa
• Fruit salsa
• Lemon juice
• Herbal olive oil

Find physical therapy to supplement your nutrition plan at Advent Physical Therapy

Long-term pain relief can rarely be achieved by just eating anti-inflammatory foods. As important as nutrition is, it’s also crucial to consult your doctor about other ways to gain flexibility and reduce pain. Going to physical therapy can work with your dietary changes. Together, these changes can help reduce the inflammation that’s causing stiffness and discomfort.

Contact our team today for more information about how the combination of physical therapy and nutritional coaching can help you or to schedule an initial appointment.