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|The Pain Reducing Anti-Inflammation Diet|
|Written by Jeff Behar, MS, MBA|
The right types of fats in your diet can impact pain and inflammation in a positive way. Omega-3 essential fatty acids are very powerful anti-inflammatory agents. They are found in cold-water oily fish, walnuts, flax seeds, canola oil and pumpkin seeds. Adding omega-3 fatty acid supplements from flax oil or fish oil may also help reduce inflammation. Olive oil is another type of oil that will reduce inflammation. In fact, olive oil has been shown to reduce the risk of cardiovascular disease, and will help to reduce pain. Other healthy oils include rice bran oil, grape seed oil, and walnut oil.
Breakfast – The Most Important Meal of the Day
In the morning, analgesics are needed. Analgesics have aspirin-like properties. Berries are a great food choice, especially blueberries and strawberries that are packed with anti-inflammatory phytochemicals and anti-oxidants. Add some whole grain toast or cereal to your morning meal. Whole grains are excellent sources of fiber, and a high fiber diet will reduce your inflammation.
Those experiencing afternoon pain should focus on foods with anti-inflammatory properties. Foods such as avocados, pineapples, legumes, cold-water oily fish (Best protein choices wild alaskan salmon, halibut, herring, trout, anchovies and sardines.), walnuts and soy foods like tofu and soy burgers are anti-inflammatory. So are green teas, fruit juices, green leafy vegetables, green and brightly colored vegetables, fresh fruits, which contain anti-oxidant and healing benefits. You should eat at least five and preferably more servings of fruits and vegetables each day. Green vegetables and whole fruits are also important as sources of dietary fiber.
Desert/SnacksDeserts do not always need to be considered bad. Choosing certain deserts can provide healthy and healing properties. For instance:
Avoid Pro Inflammatory Foods
Pro-inflammatory foods will increase inflammation, increase your pain from the inflammation and may also raise your risk for chronic disease. A simple rule of thumb is to avoid foods that contain flour, and/or sugar or other sweetener. Not only will these foods be pro-inflammatory but can pack on excess pounds, they will make you look older than your years. Foods to eat in moderation, or better yet avoid, include but are not limited to:
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