Anti Inflammation Diet
for Pain Reduction

What is Inflammation?
Inflammation is defined as a localized reaction of tissue to irritation, injury, or infection. Symptoms include pain, swelling, red coloration, and sometimes loss of movement or function. We commonly think of inflammation as the painful component of arthritis but it is also a very much a part of chronic diseases such as heart disease and strokes.

Anti-Inflammatory Foods vs Pro-Inflammatory Foods
Pro-inflammatory foods will increase inflammation, the associated pain and may raise your risk for chronic disease. Loading up on junk foods, high-fat meats, sugar and fast foods are especially bad due to the unhealthy fats, especially trans and saturated fats that they contain. Processed lunch meats, hot dogs, sausages etc contain nitrites that are associated with increased inflammation and chronic disease.

Saturated fats are also found in foods of animal origin. They contain arachidonic acid which may make your inflammation worse. Limit animal food intake; especially avoid those high in fat. Better yet, adopt a vegetarian diet. Diets high in sugar have also been associated with inflammation, obesity and chronic diseases such as diabetes. Also, eliminate high sugar foods such as soft drinks, sweet desserts, sweetened cereals and candy.

If you might be sensitive to the alkaloid solanine, limit or eliminate the nightshade plants - eggplants, peppers, potatoes and tomatoes - as these may make pain from inflammation worse.

An Anti-inflammation Diet
Adding foods that reduce inflammation will improve how you feel and help to decrease your risk for chronic diseases. Here are some suggestions.

Fats and Oils. Using the correct fats will improve inflammation. Omega-3 essential fatty acids are very effective at reducing inflammation. They occur in cold-water, oily fish, in walnuts, flax seeds, pumpkin seeds and other seed oils. Adding some of these oils or the whole foods they are derived from may help reduce inflammation. Olive oil has been shown to reduce the risk of cardiovascular disease, and will help to reduce pain from inflammation.

Carbohydrates and Fiber. Try to get most of your carbohydrates from whole grains, vegetables and fruits. When eating bread, cereals and pastas use mostly 100% whole grain products. They are excellent sources of fiber that will help to reduce your inflammation. Use lots of leafy greens, green and brightly-colored vegetables and lots of fresh, whole fruits. Green vegetables and whole fruits are also important as sources of dietary fiber.

The pigments in brightly colored fruits, vegetables and berries contain many phytochemicals that have anti-inflammatory properties. One example is quercetin, which is found in apple and red onion skins and has strong anti-inflammatory properties. Berries are also a great choice because they contain a variety of powerful anti-oxidants.

Follow these suggestions for an anti-inflammation diet and you may find that, over time, your pain is reduced and that you do not need that cortisone shot after all. You may even decide to stick with an anti inflammation diet as it may help you feel better in other ways as well.

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