Menu Monday: Anti-Inflammatory Foods

Pain can be a sign of chronic inflammation which is caused by an array of reasons like injury, musculoskeletal imbalances, muscle weakness, unhealthy dietary choices, life stress, allergies and so much more. Your pain and inflammation may show up as achey joints, migraines, GI Issues, muscle stiffness or even more severe health problems.

The good news is that your pain can be treated and prevented by supplying your body with inflammation-fighting nutrients. In fact, according to a publication in Harvard’s Women’s Health Watch, “Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator.” By adhering to an anti inflammatory diet, you are one step closer to finally combating  your daily health problems and pain.

 

Here are 5 quick tips to help you get started.

 

 

Hydrate.

Aim to drink at least half your body weight in ounces per day. This helps your body stay hydrated which assists in many bodily functions including flushing out unwanted toxins causing inflammation.

 

Consume leafy greens like spinach, collards and kale.

Leafy greens contain sufficient amounts of Vitamins A, D, E and K which have been found to fight inflammation. Aim to pick darker greens which typically have greater nutrient value compared to their lighter counterparts.

 

Snack on nuts like almonds and walnuts.

Walnuts contain alpha linoleic acid (ALA), a type of anti-inflammatory omega-3 fatty acid and almonds are loaded with vitamin E, both of which have been discovered to have anti inflammatory properties. [Research]

 

 

Enjoy fruits like strawberries, raspberries and blueberries.

Berries contain antioxidants called anthocyanins which have been associated with decreased risk for inflammatory related disease. In combination with your body’s normal immune boosting agents, these tasty fruits can offer a double whammy to your pain. [Research]

 

Eat fatty fish loaded in Omega 3’s like Atlantic Mackerel, Wild Caught Salmon and Lake Trout.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are fatty acids that come from fish. These Omega 3s have been found to alleviate pain caused by arthritis inflammation as well as prevent other diseases linked to inflammation like heart disease.

 



Click HERE to learn more about the Wellview services available to you. We can’t wait to work with you!

 

– CASEY EDMONDS, CHC

Health Advisor  |  Email Casey