Spring is finally here and many people who gave up resolutions at they started at the beginning of the year are now thinking again about how to shed the pounds that crept up over winter. Healthy eating habits can help shed the extra weight, but healthy choices also decrease inflammation and promote healing. Here are some tips to decreasing inflammation and pain throughout your entire body.
What is inflammation?
There are many reasons why you might experience inflammation, including if you have had a recent injury, have developed arthritis, have poor eating habits, experience high stress levels, or a number of other diseases. Inflammation happens when your immune system triggers an inflammatory response and immune cells release chemicals that increase blood flow and promote healing. Ever heard of too much of a good thing? A little inflammation is a great thing for a short period of time. However, with chronic inflammation your immune system stays in overdrive and the once beneficial process actually starts damaging your tissues. When this happens you may suddenly be overcome with swollen joints, joint pain, joint stiffness and even a loss of joint function. Inflammation can also lead to many other discomforts, including fatigue, headaches, muscle stiffness and loss of appetite. What do you do if you find yourself overwhelmed with these painful symptoms - especially when you are in your 20’s or 30’s? Talk to your doctor if you notice your condition becomes constant, but adapting to an anti-inflammatory diet can help reduce the inflammation.
What to Eat While Following an Anti-Inflammatory Diet
The goal of following an anti-inflammatory diet is to reduce inflammation, so increasing your fiber, fruits and vegetables, alliums (garlic, onions, leeks) and crucifers (cabbage, broccoli, mustard greens and Brussels sprouts) is a must. The exact recommendations vary per person, but eating 25 grams of fiber and nine servings of fruit and vegetables per day is a start. This may seem like a lot, but if you thinking about the food you already eat, there is a good chance you already have some of these options in your diet. There are also some great supplements out there like Tumeric that can help combat chronic inflammation.
Foods with Fiber
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Black beans
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Lima beans
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Peas
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Broccoli
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Brussels Sprouts
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Acorn Squash
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Raspberries
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Blackberries
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Avocados
Simple Ways to Increase Fruits and Vegetables
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Eggs: Whether you like them scrambled or prepared as an omlette, add some chopped peppers, spinach, and onions and sprinkle on a little cheese.Salad: Combine your favorite fruits and veggies - spinach, romaine lettuce, olives, pineapple, cherries, strawberries - and add some chicken.
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Smoothies: Chop up spinach, add yogurt, any type of fruit, flax seeds, chia seeds, a splash of milk, and ice - you may be amazed at how delish healthy can taste
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Stir fry: Throw some chopped up veggies in a pan with olive oil to cook for a few minutes. Add in some cooked chicken, beef or any kind of meat and a splash of dressing.
Tip: Chop your veggies as soon as you buy them so it’s simple and easy to grab them while you run out the door.
Drink Water
The new foods you add into your diet will help your body get rid of toxins, but one of the best ways to flush your system is to drink plenty of water. Set a goal to drink half of your body weight in ounces each day.
Plan Ahead
Changing your diet can seem overwhelming, but the key is to spend some time deciding what you will eat and planning ahead. Make a meal plan for every single meal and your snacks. Eat small meals often instead of waiting until you are starving.
Write Down Your Progress
Keep a chart of the days you follow your new diet and note how you are feeling and the progress you are making. Small changes add up and you will look back and notice significant changes over 30 or 60 days.
Routine Chiropractic Care
Your body will change in great ways as you feed it the nutrients it desperately needs. Getting routine adjustments will help promote continued healing and relieve pain and inflammation caused by misalignments. If this information sparked your interest be sure to ask Dr. Rob for more health tips specific to continue your healing journey during your next adjustment!
For more information about Grand Traverse Family Chiropractic please visit them on the web at www.grandtraversefamilychiro.com and “like” their Facebook page www.facebook.com/grandtraversefamilychiro.