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Steps To Pain Relief With Anti / Inflammatory Diet
From reducing processed foods to eating the rainbow, review this infographic to find out what you can do to reduce your pain through an anti-inflammatory diet.
Get Colorful With Your Diet And Reduce Your Pain
Our joints, gut and brain function best when we eat whole foods, including vegetables, beans, fruits and whole grains. Our bodies produce inflammation as a natural response to “foreign invaders.” Processed items, with their added sugar, salt, preservatives and partially hydrogenated oils, can all contribute to pain and inflammation.
To reduce inflammation and pain:
1. AVOID PROCESSED ITEMS
These can contribute to pain and inflammation.Processed items include commercially baked goods, fast foods and sweetened breakfast cereals. They are high in sugar, white flour, corn starch/ syrup, trans fats (partially hydrogenated oils) and unhealthy oils.
2. SLASH YOUR SUGAR CONSUMPTION
Sugar is a stripped carbohydrate that spikes blood sugars. Satisfy your sweet tooth with fruit or dark chocolate. If you desire baked goods, make (or find) a batch of homemade cookies with whole ingredients like rolled oats, whole-grain flour, raisins and dark chocolate chips.
3. EAT THE RAINBOW
Try for 6 to 8 servings of vegetables daily and 2 to 3 servings of fruit. Diversity in your choices helps strengthen your immune system. Enjoy leafy greens, crucifers (broccoli, cabbage) and root vegetables (yams, carrots).
4. INCLUDE NOURISHING FATS
You’ll find these in avocados, olives and olive oil, dark chocolate (72% cacao), nuts, natural nut butters and oily fish like salmon, sardines and anchovies. Go for diversity. Stay away from items made with processed oils: soybean, cottonseed and corn oil.
5. EAT A VARIETY OF WHOLE GRAINS
Delicious whole grains include barley, buckwheat, oats, quinoa, brown rice, rye, spelt and bulgur (or cracked) wheat. Limit white flour (in cakes, cupcakes, breads) to occasional celebrations only.
6. CHOOSE HIGH-QUALITY PROTEIN SOURCES
Eat fish two or three times a week and plenty of beans, which are also rich in fiber. When you eat meat or poultry, make it pastured, free-range or grass-fed. Why? You are what you eat — and what what-you-eat eats.
7. LIMIT ALCOHOL
It’s one drink daily for women and two drinks for men, maximum. One drink = 1 oz. of distilled spirits, 5 oz. of wine, or 12 oz. of beer. And you can’t save up!
Perfection is the enemy of progress, so don’t try for perfect. Every day we make many food choices.
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