Who says being healthy has to be difficult? You’ll be relieved to learn that simply changing your diet can help you control chronic pain and inflammation (or possibly even avoid those symptoms entirely). Even better, your diet doesn’t have to be bland and flavorless– it can actually be exciting!
Our physiotherapist typically recommends dietary changes alongside exercises and other natural techniques as part of a holistic physiotherapy program. Try replacing some of your old, unhealthy menu items with this pain-reducing, anti-inflammatory diet.
Eating lean meats
It’s all too easy to settle for hamburgers, fried chicken, deli meats and other convenient protein sources– but they don’t seem so convenient once the pain and inflammation set in.
You can easily correct this problem by switching to healthier proteins that include all the nutritional value without the inflammatory properties. Try gracing your table with fish (especially fatty fish such as tuna or salmon, which are high in anti-inflammatory omega-3s), tofu dishes and legumes.
Don’t forget your fruits and vegetables
Fruits and vegetables come in an eye-popping array of colors, from deep purple and brilliant green to neon orange and brilliant yellow. But these colors aren’t just for show; they’re a sign that you really need to be eating more of these foods.
The amazing colors are provided by antioxidants, nutrients that possess powerful anti-inflammatory powers. Broccoli and cabbage are loaded with Vitamin K, a notable inflammation fighter. Make fruits and vegetables a cornerstone of your diet, and you’ll be well on your way to feeling better.
Improve your gut health with yogurt and fermented foods
There’s a constant battle going on in your gut between “bad” bacteria (which promote inflammation, chronic pain and digestive discomfort) and “good” bacteria (which support digestive health by crowding out the “bad” bacteria).
You can give the good guys an edge by adding plenty of probiotic foods to your diet. Options include low-fat yogurt and fermented products such as kimchi, sauerkraut, miso, and pickles.
Be mindful of your spices
As delicious as these foods are, you’ll most likely want to add a little spice here and there. Fortunately, Mother Nature has provided a whole catalog of herbs and spices that actually help to reduce pain and inflammation.
If you enjoy Indian food, for instance, you’ll love the fact that turmeric contains curcumin, a powerful inflammation reducer. Garlic offers high levels of diallyl disulfide, another natural anti-inflammatory. Cayenne pepper is rich in a natural pain reliever called capsaicin. Don’t forget the oregano for a healthy dose of antioxidants.
Creating healthy desserts
Refined sugar is notorious for feeding painful inflammatory disorders and symptoms. In fact, just one sugary soda per day has been shown to increase rheumatoid arthritis symptoms in women by 68 percent.
The good news is that you can have a pretty sweet diet without the sugar. Try serving fresh or frozen fruit at the end of a meal for a refreshing change that won’t set off your pain sensors. If you must use a packaged sweetener, a natural option called stevia is probably the next-healthiest choice.
The connection between physiotherapy and nutrition
While changing your diet is a good start, it may not be enough to eliminate ongoing inflammation and pain. Physiotherapy may be able to help reduce or even eliminate the pain you’re experiencing.
There are several methods a physiotherapist may use. A few techniques could include manual therapies, dry needling, or even ultrasound treatments. More basic methods might include using heat or ice therapy. A physiotherapist may even give you stretching and motion exercises you can do at home.
To learn more, contact Ability Physiotherapy
As you start to feel the pain-relieving, anti-inflammatory benefits of your new dietary habits, you can get even more benefit from physiotherapy and other pain management options.
Our Calgary, AB physiotherapists can help you construct an entire lifestyle plan that incorporates diet, exercises, healthy ergonomics, and other strategies for helping you feel great. Contact Ability Physiotherapy today to get started!
Sources:
- https://www.healthline.com/health/anti-inflammation-foods-less-pain-arthritis#3 (opens in a new tab)
- https://agilepts.com/ways-nutrition-can-decrease-pain-and-inflammation/ (opens in a new tab)
- https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation (opens in a new tab)
- https://www.practicalpainmanagement.com/patient/treatments/alternative/9-ways-reduce-inflammation-pain-through-diet?page=2#top (opens in a new tab)
- http://www.apta.org/PatientCare/Nutrition/ (opens in a new tab)
- https://health.clevelandclinic.org/5-best-and-worst-sweeteners-your-dietitians-picks/ (opens in a new tab)
- https://www.webmd.com/diet/anti-inflammatory-diet-road-to-good-health#1 (opens in a new tab)
- https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods (opens in a new tab)
- https://www.arthritis.org/living-with-arthritis/arthritis-diet/best-foods-for-arthritis/best-spices-for-arthritis.php (opens in a new tab)
- https://www.healthline.com/nutrition/6-oregano-benefits#section1 (opens in a new tab)
