How to fight inflammation.

By Dr. Jon Thomas, DC, PSc.D, Board Certified Chiropractic Physician.

Courtesy of Wikipedia

Inflammation can be divided into two broad categories. Acute inflammation happens after a person has been injured. Wikipedia defines acute inflammation as “the initial response of the body to harmful stimuli. It is achieved by the increased movement of plasma and leukocytes (especially granulocytes) from the blood into the injured tissues.” 

The symptoms of acute inflammation include redness, swollen joints, joint pain and/or stiffness, and loss of joint function. Although acute inflammation is painful, it’s actually good for the body because it means that the healing has begun. 

Chronic inflammation is persistent and ongoing. It can last for weeks, months, or years. With acute inflammation, after a period of time, a person returns to his or her normal activities, almost as if nothing ever happened. With chronic inflammation, it can seem like the injury never really heals. 

Anti-inflammatories

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When people have inflammation, they want it to go away. That goes for both acute and chronic inflammation. Many use common over the counter anti-inflammatories including aspirin, ibuprofen, and naproxen. Doctors also frequently prescribe a variety of other anti-inflammatory drugs to patients suffering from inflammation. 

Drugs can be helpful in combatting acute inflammation and giving the injured part of the body the opportunity to heal. However, using anti-inflammatories on an ongoing basis is not a good strategy for finding a permanent solution to inflammation. Over time, a person may find that the drugs he or she is using do not work as well as they initially did. 

In those cases, a doctor may simply prescribe something else. The problem is that, like all drugs, anti-inflammatories come with side effects. Some of the most common side effects are nausea, headaches, upset stomach, and drowsiness. There are also some very serious side effects from prolonged use, including ulcers, bleeding, and kidney and liver failure. 

Taking anti-inflammatories for months or years as an ongoing strategy will eventually cause the body to start breaking down in other ways. Fortunately, there are a number of natural approaches to inflammation, which produce far better long term results.  

Weight loss. 

Being overweight or obese puts more stress on the joints than maintaining a healthy weight level. When people weigh more, it takes more work to get up out of a chair and simply to walk around. Most people wouldn’t voluntarily lug around a fifty-pound bag of rocks all day every day. However, whenever a person who is 50-pounds overweight moves around, he or she is carrying that same weight around in the form of excess fat. 

Losing weight reduces the stress on a person’s joints. That reduces inflammation. One of the things I see over and over in NutriMost patients is that as they lose their excess weight, their aches and pains go away. Sometimes they don’t even realize how troublesome their aches and pains were until they have begun to experience life without them. After losing twenty, or forty, or eighty pounds, people invariably feel much better than they have in a long time. 

Consuming the right nutrients.

Losing weight is one great way to reduce inflammation. Another way to alleviate pain and inflammation is to consume the right nutrients. Eating right and losing weight go together! When you’re eating the right stuff and maintaining a healthy weight, it has a tremendous effect on overall health. 

Courtesy of Wikipedia

Fruits and vegetables will help in the fight against inflammation. They also help with weight control. Broccoli, Brussels sprouts, and cabbage are all good. Berries including blueberries, blackberries, and strawberries will help. Tart cherries are recommended for people who have gout, which is one of the most painful forms of arthritis.  Eating five to nine daily servings of fresh fruits and vegetables can ease discomfort from inflammation. 

Fatty fish like salmon, tuna, trout, and mackerel are rich in omega-3 fatty acids. Omega-3 fatty acids fight inflammation, and they also boost heart health. Generally, fish from cooler waters like the North Atlantic Ocean will have more fat than fish from tropical waters. 

Other Foods that are good for reducing inflammation. Olive oil, nuts/seeds, walnuts, almonds, and beans all can help. Whole grains like brown rice and whole wheat are good as well. Don’t forget to consume some garlic, onions, leeks, red grapes, and green tea. Eat lean protein sources such as chicken. 

Vitamin C is an important antioxidant which may slow the progression of Osteoarthritis. Although many people associate vitamin C with oranges and citrus fruits, it’s available in many other fruits and vegetables, sometimes in higher concentrations. Papaya, strawberries, pineapple, kiwifruit, cantaloupe, and raspberries are also good sources of vitamin C.

Vitamin D3 is an initiator for a lot of processes in the body. It has a lot to do with the absorption of calcium, which is very important for bone health. Fatty fish, mushrooms, cheese, and egg yolks are good sources of vitamin D. 

Calcium promotes bone health. Low-fat dairy products and green leafy vegetables are good sources of Calcium. 

Ginger and Turmeric have strong anti-inflammatory properties. Season meals with ginger and turmeric as often as possible. Ginger also helps with digestion.

Foods to avoid.

Courtesy of Wikipedia

If you think a particular food is causing inflammation, by all means, stop eating it and see how you feel. As you experiment with changes in your diet, you will discover which foods have a positive effect on inflammation and which ones have a negative effect. The following guidelines can also help. 

• Reduce intake of red meat and full-fat dairy foods.
• Avoid saturated and trans fats as much as possible.
• Reduce or eliminate refined carbohydrates in the form of pasta and white rice.
• Cut out soda and energy drinks with fructose. They may taste good going down and make you feel better temporarily, but they can also cause inflammation. 
• By now, most people understand that smoking is bad. Tobacco can also cause inflammation. Most smokers know that it would be a good idea to quit smoking. 
• Alcohol can also cause inflammation. If you drink, do it in moderation. If you have gout, you should especially avoid drinking beer.

Life in Balance and Micro and Macro Nutrient Testing

Living a vibrant and healthy life involves several elements working together. Proper diet, effective exercise, and spinal health are three of the key components. Vibrant Life Health Center is now offering a 6-month Life in Balance program which brings everything together under one roof, so to speak. It’s designed to help people achieve their wellness objectives by showing them the big picture and empowering them to incorporate what they’ve learned into their lives. 

Due to the complexity of the human body, an individualized healthcare approach is the only way to guarantee optimal results. As part of the Life in Balance program, we run a number of tests in order to develop a comprehensive plan which will address the specific needs of each patient. Our Micro and Macro Nutrient tests measure the function of 35 nutritional components, including vitamins, antioxidants, minerals and amino acids within our white blood cells. This gives us a precise picture of what’s going on in a person’s body. 

This type of testing is particularly effective for identifying the causes of inflammation and developing an effective and natural long term plan to eliminate or reduce inflammation. If you’d like to learn more about Micro and Macro Nutrient Testing at Vibrant Life, or if you’d like to find out more about our Life in Balance program, please call. 

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This article discusses inflammation, its causes, and some of the natural ways people can eliminate or reduce inflammation without drugs. I’ve also discussed Macro and Micro Nutrient Testing at Vibrant Life and the Life in Balance program which is helping people to get a handle on all of the areas of life that affect health so they can achieve the level of wellness they desire. 

If you have a comment about this article, please leave it in the comments section below. If you know of someone who might benefit from the information in this blog, please share it with your friends and colleagues, and also on social media.

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At Vibrant Life, we address all of the key elements to add vibrance and vitality to your life. This includes nutrition, chiropractic care, and fitness. If you need to consult with a chiropractor about your neck, back, or any other health concern, please contact our office to set up an appointment.

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Vibrant Life HealthCenter

Dr. Jon Thomas is a Board Certified Chiropractic Physician. His practice, The Vibrant Life Health Center, is located in the Mandarin section of Jacksonville. His interest in health and fitness started early, and his athletic pursuits have included BMX racing, Professional Snow Skiing, Water Skiing, Baseball, Weightlifting, and Martial Arts. After studying and learning from some of the top health experts throughout the world, Dr. Thomas dedicated his life to helping people of all ages to transform their lives. The objective for each patient is to initiate the body’s healing and to work progressively toward a body that functions optimally. Dr. Thomas is seen regularly on TV on First Coast Living, where he discusses the transformations of his patients. He also speaks at events throughout the community and writes informative articles to improve the health of residents throughout Jacksonville.

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Foods that Reduce Inflammation

By  Dr. Jon Thomas D.C PSc.D, Board Certified Chiropractic Physician.

Arthritis, also known as inflammation of the joints, is a painful and serious problem for many. While most people rely on anti-inflammatory drugs and pain pills to combat arthritis, research indicates that some foods may be helpful in reducing it while others may cause inflammation. That’s right, what you eat may influence the progression and symptoms of certain types of arthritis and related conditions. Although there are lots of articles on these topics, they are not all in agreement.

In an Arthritis Foundation article about eating the right foods to fight arthritis, Michele Andwele writes, “When you have arthritis or a related condition, getting the right nutrients can help to alleviate pain and inflammation and positively affect overall health. A diet high in sugary, high-fat and processed food fuels inflammation and sets the stage for developing other chronic diseases as well as arthritis. Also, poor nutrition habits can cause you to become overweight or even obese. And excess weight puts added stress on already swollen and painful joints.” 

Foods to Fight Gout

Courtesy Wikimedia

Of all the forms of arthritis, gout has the clearest link to diet. When the body breaks down purine, a substance found in many foods, uric acid forms. People who have gout either have trouble eliminating uric acid, or they produce too much uric acid. This causes inflammation and severe pain in the joints.

A Mediterranean diet decreases uric acid levels and reduces the risk of getting gout. Also cherries, strawberries, raspberries, blueberries and blackberries have an anti-inflammatory effect that may help reduce the frequency and severity of gout flare-ups. Moderate consumption of and low-fat dairy product are also associated with lower uric acid levels.

Reducing consumption of foods that contain high levels of purines (beef, pork, lamb, and most seafood) is one of the keys to managing gout. Alcohol, especially in the form of beer, can increase the risk of gout attacks. Also, sweetened soft drinks and food with fructose appear to increase uric acid levels.

Calcium-rich foods, including low-fat dairy products, green leafy vegetables, and calcium-fortified foods can promote bone health. Vitamin D-rich foods, such as salmon, tuna and mackerel, cheese and egg yolks, are also important since Vitamin D helps the body absorb calcium from food. 

Can certain foods ease your arthritis symptoms and improve your joint health?

Courtesy Wikimedia

Fruits, veggies and whole grains help to fight inflammation and also help control your weight. Maintaining a healthy weight obviously eases stress on the joints. Although, there’s no “magic” food, growing evidence suggests that following a healthy diet and adding specific foods and spices can help fight inflammation and joint pain. Here are some of the foods that can help:

Broccoli, Brussels sprouts and cabbage. Try adding these items to your salad or stir-fry.

Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation and boost heart health. Try adding fish to your diet a couple of times a week.

Garlic, onions, and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases, including arthritis.

Tart cherries. Some people with arthritis have found relief from products made from tart cherries.

Vitamin C. Antioxidants and food rich in vitamin C may slow the progression of Osteoarthritis.

When it comes to your diet, eat what works for you. If you think a particular food is aggravating your arthritis, try eliminating it from your diet and see how you feel. After you discover which foods have a negative effect and which ones have a positive effect, you’ll be motivated to make sensible adjustments to your diet.

Foods that are part of a Mediterranean-style diet supply the body with anti-inflammatory nutrients. A diet that includes salmon, sardines, mackerel, herring, tuna, olive oil, fruits, vegetables, nuts/seeds, and beans can help to reduce inflammation.

WebMD suggests the following for an anti-inflammatory diet:

• Eat plenty of fruits and vegetables.
• Minimize saturated and Trans fats.
• Eat a good source of omega-3 fatty acids, such as fish or fish oil supplements and walnuts.
• Watch your intake of refined carbohydrates such as pasta and white rice.
• Eat plenty of whole grains such as brown rice and bulgur wheat.
• Eat lean protein sources such as chicken; cut back on red meat and full-fat dairy foods.
• Avoid refined foods and processed foods.
• Spice it up. Ginger, curry, and other spices can have an anti-inflammatory effect.

Andrew Weil’s Diet Suggestions 

Courtesy Wikimedia

In an interview with Prevention Magazine, Andrew Weil asserts that eating foods known to fight inflammation, a symptom of both rheumatoid arthritis (RA) and osteoarthritis, may ease pain.

“Eat several servings each week of anti-inflammatory omega-3 fatty acids such as wild Alaskan salmon and other cold-water fish, freshly ground flax-seed, omega-3-fortified eggs, and walnuts,”  he says. “Season meals with ginger and turmeric as often as possible; these spices have anti-inflammatory properties. Eating five to nine daily servings of fresh fruits and vegetables from across the color spectrum can ease arthritis discomfort.

“You may have heard that certain vegetables, such as tomatoes, potatoes, peppers, and eggplant, can worsen arthritis pain. However, I've seen little good scientific evidence to support this theory. You'll also want to limit foods that cause inflammation. Polyunsaturated vegetable oils (such as corn and soy oils) and the partially hydrogenated oils found in many margarines, vegetable shortenings, and processed foods contain fats that promote inflammation.”

In this article, I have discussed the relationship between arthritis and diet. I’ve suggested that a Mediterranean diet consisting of fruits, vegetables, nuts, beans, and fish can help to alleviate symptoms of arthritis.

At Vibrant Life, we address all of the key elements to add vibrance and vitality to your life. If you have a comment about this article, please leave it in the comments section of this blog.

Dr. Jon Thomas is a Board Certified Chiropractic Physician, his interest in health started at an early age resulting from an athletic life, including BMX racing, Professional Snow Skiing, Water Skiing, Baseball, Weight Lifting, and Martial Arts. After learning from top health experts in the world, Dr. Thomas’s life is dedicated to reaching people of all ages to begin their life transformation. The goal is to start the body healing resulting in a body that is functioning at its optimal.  In addition to serving his community in his Mandarin Based Practice, Dr. Thomas is seen regularly on TV’s First Coast Living talking about his patient’s transformations, speaking at events throughout the community, and writing articles to re-shape the health of the Jacksonville Community.

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