BENEFITS OF NUTRITION FOR PAIN & INFLAMMATION
Traditionally, chronic inflammation has been treated through rest and/ or medication. However, a lack of movement and exercise can make inflammation worse. Medications come with side effects, which can be dangerous and/or habit-forming. Luckily, we can treat pain and inflammation in more straightforward and healthier ways, including proper nutrition. Nutrition can help you turn around your symptoms by adopting an anti- inflammatory diet. An anti-Inflammatory diet consists of the following components: Plant-based emphasis: This means adding in more fruits and vegetables. Foods containing omega-3 fatty acids: • Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines) • Nuts and seeds (such as flaxseed, chia seeds, and walnuts) Whole grains:
consumption of processed foods, red meats, and alcohol. In addition, reduce your processed grain and dairy intake. Unfortunately, that means no donuts, no pastries, and white bread. What to expect in physical therapy. By maintaining a nutritious dietary plan with the help of a physical therapist, you should quickly begin to notice a decrease in your pain and inflammation symptoms. In addition to this, you can also help manage your pain and inflammation through: • Daily exercise: Exercise can alleviate pain or stiffness and stop the inflammation from becoming worse. • Stress management: Stress can influence the body’s inflammation and lead to a longer recovery. Taking time to relax can allow you to heal quicker. • Weight loss: If you have some unwanted weight, getting down to your ideal body weight will help with your pain and inflammation. Our physical therapists will perform a whole-body evaluation that includes a nutritional assessment to identify all the factors that may be contributing to your pain and chronic inflammation. We need to understand how your nutrition and other factors affect your overall health status. We will use this information to develop a comprehensive program that includes targeted manual techniques, mobility work, strengthening, and appropriate pain relief techniques. In addition, we will educate you and support you through changes you need to make to your lifestyle to ensure optimal results! Contact us today! Schedule your consultation with FYZICAL today to discuss nutrition plans with one of our licensed physical therapists and gain additional advice on other ways you can help manage your pain! Sources: https://europepmc.org/article/nbk/nbk493173 https://www.mdpi.com/2072-6643/10/2/200 https://www.sciencedirect.com/science/article/abs/pii/S1568997218302106 https://www.ingentaconnect.com/content/ben/crr/2019/00000015/00000003/art00005 https://www.mdpi.com/2072-6643/10/8/1030
• Bulgur Wheat (Cracked Wheat) • Millet • Whole Barley • Spelt
• Whole Oats • Whole Wheat • Whole-Grain Rye • Buckwheat
Lean protein: • White-Fleshed Fish • Plain Greek Yogurt • Beans, Peas, and Lentils • Skinless, White-Meat Poultry (i.e., chicken, turkey, and pork) Healthful fats:
• Avocado • Nuts
• Olive Oil • Flaxseed
To strengthen your body’s immune response, you’ll want to avoid simple carbs and sugars. Anti-inflammatory diets discourage or limit the
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SMOKED SALMON & AVOCADO TOASTS
INGREDIENTS • 1 ripe avocado, pitted • 2 tsp lemon juice • 1 tsp minced fresh tarragon • 24 toasted slices of pumpernickel bread/melba toasts
• 2 oz smoked salmon, cut into 24 pieces • 1 tsp coarse Maldon sea salt • Fresh tarragon sprigs, capers, sliced cornichons or olives, poppy or sesame seeds, lemon zest and/ or red onion for garnish
DIRECTIONS Mash avocado with lemon juice and tarragon in a bowl. Spread about 1 teaspoon of the mixture on each piece of bread (or toast). Top with salmon and sprinkle with salt. Garnish as desired.
Source: https://www.eatingwell.com/recipe/260944/smoked-salmon-avocado-toasts/
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