Have you been dealing with stiff, achy joints? Do you notice you struggle to keep your energy up at work? You may have a nutrition problem!
Fortunately, at Walker Physical Therapy, our physical therapists will provide you with all the tools you need to recover from injuries, eat healthier, and live a healthy, pain-free life!
The idea of “getting healthy” can seem intimidating, but improving your health doesn’t have to be a chore. You’ll be relieved to discover that by simply changing your diet, you can reduce and even eliminate chronic pain symptoms and inflammation. And better yet, a healthy diet can and should include variety and food that actually tastes good!
As part of a holistic physical therapy program, our physical therapists typically recommend dietary changes in addition to exercises and other natural techniques. Replace some of your old, regrettable menu items with this anti-inflammatory, pain-relieving diet.
What Does a Healthy Diet Look Like?
Essential Fruits and Vegetables
Fruits and vegetables are available in various colors, ranging from deep purple and brilliant green to neon orange and bright yellow. These colors, however, aren’t just for show; they’re a sign that you should be eating more of these foods. The presence of antioxidants, nutrients with powerful anti-inflammatory properties, causes these vibrant colors. Broccoli and cabbage are high in Vitamin K, a potent anti-inflammatory. Make fruits and vegetables a staple of your diet, and you’ll be on your way to feeling better in no time.
Choose lean protein options (Instead of Fatty or Fried Meats)
It’s all too easy to settle for hamburgers, fried chicken, deli meats, and other quick protein sources, but they don’t seem so efficient once the pain and inflammation kick in. This problem is easily remedied by switching to healthier proteins that provide all the nutritional value without the inflammatory properties. Try serving fish (especially fatty fish like tuna or salmon, which are high in anti-inflammatory omega-3s), tofu dishes, and legumes at your next meal.
Healthy Spices
As delicious as these foods are, you’ll probably want to spice them up a little. Fortunately, Mother Nature has provided a plethora of herbs and spices that can assist in the reduction of pain and inflammation. If you like Indian food, for example, you’ll appreciate the fact that turmeric contains curcumin, a potent anti-inflammatory agent. Garlic also has a lot of diallyl disulfide, another natural anti-inflammatory. Cayenne pepper contains capsaicin, a natural pain reliever. Don’t forget the oregano for a boost of antioxidants.
Yogurt and Fermented Foods that are Good for Your Gut
In your gut, there is a constant battle between “bad” bacteria (which promote inflammation, chronic pain, and digestive discomfort) and “good” bacteria (which support digestive health by crowding out the “bad” bacteria). You can give the good guys an advantage by eating plenty of probiotic foods. Low-fat yogurt and fermented foods such as kimchi, sauerkraut, miso, and pickles are among the options.
Naturally Delectable Desserts (Instead of Refined Sugar)
Refined sugar is notorious for promoting the development of painful inflammatory disorders and symptoms. One sugary soda per day has been shown to increase rheumatoid arthritis symptoms in women by 68%. The good news is that you can have a reasonably sweet diet without consuming any sugar. For a refreshing change that won’t set off your pain sensors, serve fresh or frozen fruit at the end of a meal. If you must use a packaged sweetener, stevia, a natural sweetener, is probably the next-healthiest option.
Why Wait to Start Feeling Better?
As you begin to feel the pain-relieving, anti-inflammatory benefits of your new dietary habits, physical therapy, and other pain management options can help you even more. Our physical therapists can assist you in developing an entire lifestyle plan that includes diet, exercise, healthy ergonomics, and other strategies to help you feel better. Don’t hesitate to begin this new journey towards better health!
Pain and inflammation relief is possible with the help of physical therapy. At Walker Physical Therapy, our licensed physical therapists can help you recover as quickly as possible so you can get back to living your life without discomfort.
Sources:
- https://www.healthline.com/health/anti-inflammation-foods-less-pain-arthritis#3
- https://agilepts.com/ways-nutrition-can-decrease-pain-and-inflammation/
- https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
- https://www.practicalpainmanagement.com/patient/treatments/alternative/9-ways-reduce-inflammation-pain-through-diet?page=2#top
- http://www.apta.org/blogs/PTTransforms/2016/11/16/nutrition/
- http://www.apta.org/PatientCare/Nutrition/
- https://health.clevelandclinic.org/5-best-and-worst-sweeteners-your-dietitians-picks/
- https://www.webmd.com/diet/anti-inflammatory-diet-road-to-good-health#1
- https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods
- https://www.arthritis.org/living-with-arthritis/arthritis-diet/best-foods-for-arthritis/best-spices-for-arthritis.php
- https://www.healthline.com/nutrition/6-oregano-benefits#section1
Tags: health, PT, physicaltherapy, healthytips, achesandpains, naturalpainrelief, healthandwellness, physicaltherapist, wellness