Calm Your Joints, Spice Up Your Plate
DELICIOUS FOODS THAT FIGHT INFLAMMATION AND HELP YOU FEEL YOUR BEST
Inflammation has become a widespread concern these days, and it’s easy to see why. In the U.S., more adults deal with chronic pain than with diabetes, heart disease, and cancer combined. Oftentimes, inflammation is the underlying cause. That’s where nutrition comes in. What you put on your plate can make a real difference in how your body feels and moves. While nutrition can’t replace medical treatment, adding the right foods to your routine can help calm inflammation and support your body from the inside out. CHRONIC INFLAMMATION AND PAIN When your body senses a threat, such as bacteria, viruses, or allergens, it triggers inflammation to protect you. Normally, this response is short-term. But persistent inflammation can create a cycle of ongoing discomfort, stiffness, and pain. Over time, this chronic inflammation can affect joints, muscles, and tissues, making everyday movement harder and recovery slower. The good news is that
dietary choices can help modulate this response and reduce discomfort. POWERFUL ANTI- INFLAMMATORY FOODS Incorporating anti-inflammatory foods into your daily routine can be simple and delicious. Some top options include: • Polyphenols: Found in berries, cherries, plums, spinach, and olives, these compounds have antioxidant properties that calm inflammation. • Fiber-Rich Foods: Beans, whole grains, vegetables, fruits (with the skin on), and even popcorn can help reduce inflammation and support overall gut health. • Healthy Fats: Monounsaturated and omega-3 fats in avocados, walnuts, flax seeds, chia seeds, salmon, and tuna support joint health and reduce inflammatory markers. • Herbs and Spices: Turmeric, ginger, black pepper, rosemary, cinnamon, and cumin pack a flavorful anti- inflammatory punch.
• Hydration: Staying hydrated helps your body flush toxins and manage pain. Aim for water and hydrating foods like fruits and soups. FOODS THAT CAN MAKE PAIN WORSE Some foods ramp up inflammation and can make discomfort harder to manage. Try limiting: • Red meat, butter, full-fat cheese • Fast foods, fried foods, processed snacks • White bread, white rice • Soda, sugary drinks, candy Keeping these to a minimum gives your
body room to heal more naturally. SMALL CHANGES, BIG IMPACT
Reducing chronic inflammation doesn’t require a complete diet overhaul. When paired with regular movement and physical therapy, these dietary habits can help you stay active, flexible, and in control of your health.
Hot Honey- Infused Feta Chicken
HAVE A LAUGH
Ingredients
Directions
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2 large boneless skinless chicken breasts
1. Pat chicken dry and season both sides with salt and pepper. 2. In a skillet over medium-high heat, heat olive oil. 3. Sear chicken for 2–3 minutes on each side until golden. 4. In a small bowl, mix hot honey and minced garlic to create a glaze. 5. Place the seared chicken in a baking dish. Pour the hot honey mixture over top. 6. Sprinkle chicken with crumbled feta, then rosemary or thyme. 7. Bake at 400 F for 20–25 minutes, or until internal temperature reaches 165 F. 8. Optional: Broil for 1–2 minutes for extra caramelization. 9. Let rest for 5 minutes. Garnish with lemon juice and extra herbs before serving.
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1 tsp salt
1/2 tsp black pepper
1 tbsp olive oil 3 tbsp hot honey
2 cloves garlic, minced 3 tbsp crumbled feta cheese 2 tsp fresh rosemary or thyme, chopped 1 tbsp lemon juice (optional)
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Inspired by LadySavor.com
Focus Physical Therapy • Call 949.709.8770 • 3
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