Amanda Pittas: Clinical Nutritionist

Balancing lifestyle with nutrition, for a happier, healthier life!

What Foods Should I Eat to Fight Pain & Inflammation?

What is Pain and Inflammation?

Most of us live with at least one painful and debilitating chronic condition, including arthritis, musculoskeletal disorders, cardiovascular disease, diabetes, and mental health conditions to name a few. Regardless of their cause and varied manifestations, they all have something in common, ongoing inflammation that results in some sort of pain either way.  

Inflammation is the body's natural way of defending against foreign invaders, viruses, pathogens and helping us heal from injury. But sometimes it can go into overdrive and turn into chronic inflammation and this is when we really feel pain and unwell. Chronic inflammation can interrupt and damage body cells. When body cells don't function properly due to repeated stressors, they are unable to protect against disease or can initiate changes in the body which can contribute to the development of a disease such as cancer, heart disease, arthritis and diabetes.

An anti-inflammatory Diet Focuses On Eating Foods That Help Fight Inflammation And Avoiding Foods That Can Cause It. 

There is a way you can help and support your body through this pain and inflammation process. A healthy diet and lifestyle can help to decrease chronic inflammation, lowering your pain levels and your risk of disease. Lowering inflammation in the body means increasing your diet to include high plant-based foods and avoiding highly processed foods that contain trans fats or a lot of added sugar. Whilst there isn't any one food in particular that will cure all your pains there are certain foods that pack a powerful punch of antioxidants to help you get started. Adding more of these healthy foods into your diet, whilst aiming for seven to eight hours of sleep per night, staying active and reducing stress where you can will help your fight against pain and inflammation.

Need some nutritional anti-inflammatory recipes to get you started? Then download Nutritional Balance’s FREE Anti-Inflammatory Recipe Book. Or if you’re really serious you can purchase our “Beat Pain & Inflammation Meal Plan”.

Live an anti-inflammatory lifestyle 

Tips To Help Reduce Inflammation In Your Life And Create Better Health: 

·      Eat an anti-inflammatory diet: Consuming wholefoods and not processed foods can help to reduce the overall inflammatory load on the body. Add a new food to your daily diet and see how it helps: 

·      Oily fish

·      Extra virgin olive oil

·      Avocados

·      Unroasted nuts, in particular walnuts 

·      Add some spice such as turmeric, ginger and cinnamon

·      Dark leafy green vegetables, 

·      Eat the rainbow. Blueberries, purple grapes, broccoli, cauliflower, beetroot and carrot. 

·      Keep Moving: Moving your body increases emotional resilience, improves pain management, and range of motion. Try low impact activities such as pilates, yoga, tai-chi, walking, cycling, water aerobics and swimming. 

·      Maintain Your Ideal Weight: This applies not only to joint health but to lifestyle illnesses such as diabetes and heart disease. Carrying excess body weight adds stress to your joints making it harder to move in everyday life. Losing a little weight may even save you from surgery down the track! Keeping an eye on your weight is especially helpful for people with type 2 diabetes. Losing weight can improve glucose tolerance which is important to be able to use insulin better. Even more compelling, weight loss may help protect you from developing common diabetes-related complications like eye diseases (retinopathy), neuropathy (nerve damage especially to your feet, which may lead to amputation), kidney failure, liver damage, high blood pressure, stroke, and heart disease.

·      Stay Hydrated: Being dehydrated causes your muscles and joints to shrivel up, so it makes sense that keeping yourself well hydrated will help ease the pain in your muscles and joints. Aim to drink 30 ml of water per kilogram of body weight each day. 

·      Get Some Sleep: Your body does its best repair work when you are sleeping. Ensuring you are getting adequate rest is vital to heal the inflamed parts of your body. 

Supporting optimal health is the key to achieving a balanced lifestyle and continued wellbeing. Need a little more guidance on putting out the inflammation fire? Contact Nutritional Balance and see how we can help you!

What Happens When We Experience Pain & Inflammation Caused by Injury?

As most athletes would know, injuries are part and parcel of any strenuous activity. Although injuries are common place, they can sometimes immobilise us for a period of time. Worst case scenario, surgery would even be needed in order to help you function properly again. Most of us try and avoid evasive surgery and usually opt for more less severe treatment such as massage and physiotherapy. That’s when our diet is even more crucial combined with other treatment strategies. If we are already hurting due to physical activity then we really want to minimise any further pain and inflammation by indulging in unhealthy foods that don’t benefit us physically or mentally whilst we recover. 

Can Food Help Us Recover From An Injury? 

Recovery and Repair

An injury brings loss of body function, a reduction in energy and an unhealthy attitude. Eating foods that supply your body with nourishing nutrients sometimes go out the window because its far easier to eat processed foods that feed our comfort but not our body. In fact food can aid the body regain some of its function again and it’s worth turning to wholefoods to give you that edge over inflammation and pain. Food can help repair the body, eating quality and adequate protein and vegetables can ensure that your injury has the chance to heal. Limiting sugars, preservatives and trans fats (think cake, pies and pastries) your body will be less burdened with digesting these heavy processed foods and more enlightened in digesting real food. Not only are whole foods better digested they provide the essential nutrients that the body needs to heal from inflammation. 

Rebuild The Body

It makes common sense that a healthy diet can help your body rebuild and regenerate. When rebuilding your body it needs crucial nutrients to heal. Intake of proteins, this can include meat but also in particular plant proteins such as those found in quinoa, tofu and lentils to name a few are important in regaining strength as well as growth and endurance in your muscles. 

Food As Medicine

Overall an anti-inflammatory diet is worth its weight in gold! By eating whole foods such as fruit, vegetables, whole grains and healthy fats, whilst limiting processed, fried and sugar laden foods your providing your body with increased vitamins, minerals and fibre so that you can feel better both physically and mentally. You may well find you suffer reduced pain and inflammation along the way! 

Need some nutritional anti-inflammatory recipes to get you started? Then download Nutritional Balance’s free Anti-Inflammatory Recipe Book. Or if you’re really serious you can purchase our “Beat Pain & Inflammation Meal Plan”.

The information provided in this blog is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. None of Nutritional Balance’s services shall be used to diagnose or treat any health problem or disease. We cannot and do not provide medical advice. You should seek prompt medical care for any specific health issues and consult your physician before altering your diet. The information provided in this blog should not be used in place of a consultation with your physician or other health care provider. We do not recommend the self-management of health problems. Should you have any healthcare-related questions, please consult your physician or other health care provider promptly. You should never disregard medical advice or delay in seeking it because of the information provided in this plan.