Peterson Chiropractic Clinic

Gentle Precision Upper Cervical Chiropractic Methods

Pain, Inflammation and Diet

How Diet Effects Pain and Inflammation

The right foods can be a powerful medicine when it comes to the inflammation and pain associated with injuries. On the other hand, the wrong foods can worsen symptoms and discomfort. Inflammation is your body’s way of increasing blood flow to an injury, bringing in nutrients that heal and white blood cells to swallow germs. While the natural response of inflammation is an important part of the body’s strategy to repair damage, excessive amounts can result in accelerated tissue deterioration and a slowing of the overall healing process. Keeping the following in mind will help control inflammation and pain as well as promote healing.

Foods to Emphasize

Emphasize a whole foods diet. Choose and eat foods in their natural, whole form, or as close to how they occur in nature as possible. This means limit over-processed foods, which are often found in bags, boxes, or cans.

Increase omega-3 fatty acids, through foods like wild, cold-water fish, walnuts, grass-fed meats, eggs, and flaxseeds.

Foods to avoid

Do away with pro-inflammatory foods, such as refined foods, sugar, white flour, damaged fats, and hydrogenated oils and any foods with these ingredients.

Find and eliminate your food sensitivities and see if symptoms improve. Try eliminating the suspected foods for a few weeks and add them back in one at a time and evaluate for symptoms. Be sure to keep a detailed food diary to help identify the foods that work best with you and your unique needs.

Suggestions for Your Shopping List

Veggies and Fruits: Kale, Spinach, Red Cabbage, Carrots, Onions (red), Garlic, Broccoli, Hot peppers (if they agree with you), Sweet peppers, Zucchini, Tomatoes (unless sensitive), Cherries, Blueberries, Raspberries, Cranberries, Blackberries, Pineapple, Papaya, Apples

Grains, Nuts, and Seeds: Flaxseeds (organic bulk), Walnuts (organic bulk), Oatmeal, Whole grain flours for baking, Whole grain bread

Meats and Eggs: Wild, cold-water fatty fish (salmon, mackerel, tuna, sardines), Grass-fed beef, Buffalo, Eggs (optional: DHA rich versions), Whole milk, Plain yogurt (if not sensitive to dairy)

Fats, Oils, and Condiments: Extra virgin olive oil (organic), Butter or ghee - organic (unless sensitive to dairy), Organic coconut oil, Hot pepper sauce, Fresh ginger, Ground turmeric, Rosemary, Green tea

Snack foods and Sweets: Trail Mix (made with raw nuts and seeds, dried cranberries and dried coconut and chocolate chips), Stevia (herbal sweetener-be sure it is pure stevia with no additives), Raw honey (unfiltered and unpasteurized), Popcorn (popped in olive oil- unless sensitive to corn), Dried fruit (cranberries, blueberries, apples), Crystallized ginger, and Food Bars.

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