The amount of over-the-counter non-steroidal anti-inflammatory drugs and prescribed anti-inflammatory medications taken in the United States is continually increasing every day. So much so that kidney problems have climbed higher due to these drugs. According to uptodate.com “an increased risk of acute kidney injury within 30 days of NSAID initiation was noted” the study also found a correlation between hospitalizations with a diagnosis of acute kidney injury with the initiation of NSAIDS. What else can you do?
Most people do not realize that many diseases and ailments are caused or promoted by inflammation. Anti-inflammatory nutrition is very effective in decreasing chronic pain. It can be used to help control headaches, neck and back pain, general muscle and joint soreness and conditions such as osteoarthritis, rheumatoid arthritis, acne, syndrome X, diabetes, heart disease, and peripheral vascular disease. For a larger list of inflammatory conditions see www.deflame.com
So what is anti-inflammatory nutrition? Anti-inflammatory nutrition is incorporating foods into ones diet that have anti-inflammatory properties. By adding these foods and limiting inflammatory foods one can decrease the inflammatory process in their body and therefore decreased the aches and pains associated. Yes, the inflammatory process is important in healing but if one is dealing with the conditions or issues above than they are experiencing chronic inflammation.
To incorporate an anti-inflammatory diet one must first know what foods are inflammatory. All grains and grain products, trans fats, soda’s, sugar, and almost all packaged foods. These foods make up the majority of the classic American diet. To decrease inflammation one does not have to cut out all grains but one must ingest more anti-inflammatory food than inflammatory foods. Anti-inflammatory foods are fruits and vegetables, many types of fish, grass fed meats, omega 3s, raw nuts, dark chocolate, and spices such as turmeric, garlic, and ginger. For a larger list of inflammatory and anti-inflammatory foods see www.deflame.com.
One must ask themselves how much inflammation do I want, when planning meals. Instead of spaghetti with meat sauce, you can cook gluten free noodles or spaghetti squash and add sautéed onions, garlic, and sweet peppers to a lean meat sauce. Instead of buying HIGH inflammatory dressings at your local store try making your own with extra virgin olive oil, balsamic vinegar (or lemon juice), mustard if you like, and spices (Greek, Italian, ginger, dill, oregano) to taste. Choose snacks such as fruit smoothies, raw nuts or dark chocolate and skip the soda and have water or green tea. When have a drink choose red wine or gluten free or stout beer.
Breakfast: Try omega-3 eggs with sautéed potatoes and veggies, granola with fruit and yogurt or almond milk.
Lunch/Dinner: Chicken salads with homemade dressing, lean steak with sautéed potatoes, or pizza with gluten free crust, fresh tomatoes and your favorite vegetable toppings.
This type of lifestyle change seems tough at first but there are many anti-inflammatory foods available and many good cook books to help you along your way. For guidlines to start your anti-inflammatory lifestyle click here.
Yours in health,
Dr. Justin Hildebrand
- Natural Pain Relievers for Arthritis (massageenvy.com)