Nutritional Changes Can Help You Get Rid of Pain and Inflammation

July 10th, 2023

If you already see a physiotherapist for internal inflammation, you are aware that this is a serious issue that can have a negative impact on your overall health. Physiotherapy can help whether you have a clear diagnosis of your inflammation (such as osteoarthritis) or you don’t know what’s causing your back and joint pain.

Chronic inflammation, according to Harvard Health, can also lead to a variety of health problems such as heart disease and diabetes. One way to reduce inflammation is to eat a healthy diet. For additional pain relief, your physiotherapist may recommend a diet high in anti-inflammatory foods. Continue reading to learn more about what foods cause inflammation and what foods you can eat to reduce inflammation!

And if you want more nutritional advice, contact MEX Physio in Milton, Ontario today to request an appointment.

What foods might be causing my inflammation?

When it comes to food, people frequently prioritize convenience over health. Stopping the foods associated with inflammation is one of the quickest ways to reverse pain caused by an unhealthy diet! This means that if you want complete pain relief, you’ll need to change your perspective on meal preparation and the snacks you eat throughout the day.

Whether your favorite snack foods are overly sweet or salty, it’s time to gradually phase them out of your meals and replace them with healthier alternatives.

Junk food and processed packaged meals are high in added sugar, preservatives, and trans fat, which is unhealthy. Also, limit your intake of red meat, fried foods, doughnuts, pastries, white rice, and white bread. If you’re prone to inflammation and painful flare-ups, these are some of the worst foods to consume.

What should I consider when selecting nutritious foods?

Don’t worry, there are plenty of safe and easy alternatives to overly processed, unhealthy food. You can substitute whole grain bread for white bread, white rice for brown rice, and semolina pasta for garbanzo bean pasta! Consider switching to healthier alternatives such as fish, chicken, or vegetarian burgers for lunch instead of a hamburger.

If you’re taking fish oil pills to protect your omega-3 inflammation, make sure you’re also eating more real fish! Herring, salmon, trout, sardines, mackerel, and tuna have the highest levels of Omega-3 fats. When inflammation is the source of your discomfort, any of these remedies can help.

It is also important to understand how to properly prepare your food for an anti-inflammatory diet. You should avoid frying your food or ordering fried food from restaurants or takeout. Choose foods that have been grilled, roasted, or steamed instead!

Salads, greens, or fresh salsa make excellent side dishes. Consider using vinaigrettes, greek yogurt, lemon juice, and olive oil as dressings instead of side dishes with creamy sauces or dressings.

Prioritize fruits and vegetables

Have you ever noticed how the colors of the fruits and vegetables create a rainbow? This “rainbow” of fruits and vegetables is beneficial to heart health and immunity.

Eating colorful foods also helps to reduce inflammation. Increase the amount of colorful fruits and vegetables in your diet.

Next time you make a salad, make sure to include dark green vegetables (such as spinach and kale), orange vegetables (such as sweet potatoes and carrots), red and purple fruits and vegetables (such as tomatoes and beets), and yellow vegetables (such as corn and sweet peppers).

Try incorporating herbs, spices, and supplements.

Many herbs, spices, and supplements have anti-inflammatory properties and can provide significant pain relief. Two supplements with anti-inflammatory properties are fish oil and multivitamin pills.

Green tea, cat’s claw, devil’s claw, and boswellia are excellent herbal supplements to consider when developing a healthier diet. Turmeric and fresh or powdered ginger are also excellent additions to foods or as a soothing beverage. There are also numerous herbal drink recipes available!

Do you need additional assistance? Please contact MEX Physio today!

While it’s true that proper nutrition and a well-balanced diet will aid in the fight against inflammation, that’s not the only way to feel better. Seeing a physiotherapist can help you relieve your inflammation and pain in natural and effective ways.

Please contact our Milton, Ontario office today to find out more about how physiotherapy and an anti-inflammatory diet can help you!


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