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More and more in my practice I have seen the need to take a more holistic approach to helping people heal from injuries and successfully manage various musculoskeletal problems. Although my unique form of therapeutic exercise is potent and powerful in stimulating the body to work better, feel better, heal faster and prevent common orthopedic conditions, it is helped exponentially by other supportive factors such as an anti-inflammatory diet.
Many are unaware of the link between what goes in their mouth and how they feel, but every year it is becoming more and more clear that we truly are what we eat.
Certain foods have been shown to evoke an inflammatory response in the body, which can irritate conditions like arthritis and cause increased pain. The Arthritis Foundation has identified common food ingredients to try and eliminate from your diet to minimize these flare ups. The following was taken directly from an article on their website:
“When you have arthritis, your body is in an inflammatory state. What you eat may not only increase inflammation, it can also set you up for other chronic conditions such as obesity, heart disease and diabetes. Here are 8 food ingredients that may trigger more inflammation in your body.
1. Sugar. It may be hard to resist desserts, pastries, chocolate bars, sodas, even fruit juices. However, the American Journal of Clinical Nutrition warns that processed sugars trigger the release of inflammatory messengers called cytokines. Sugar goes by many names so look out for any word ending in “ose,” e.g. fructose or sucrose on ingredient labels.
2. Saturated Fats. Several studies have shown that saturated fats trigger adipose (fat tissue) inflammation, which is not only an indicator for heart disease but it also worsens arthritis inflammation. Pizza and cheese are the biggest sources of saturated fats in the average American diet, according to the National Cancer Institute. Other culprits include meat products (especially red meat), full-fat dairy products, pasta dishes and grain-based desserts.
3. Trans Fats. Harvard School of Public Health researchers helped sound the alarm about trans fat in the early 1990s. Known to trigger systemic inflammation, trans fat can be found in fast foods and other fried products, processed snack foods, frozen breakfast products, cookies, donuts, crackers and most stick margarines. Avoid foods with partially hydrogenated oils in the ingredient labels.
4. Omega 6 Fatty Acids. Omega 6 fatty acids are an essential fatty acid that the body needs for normal growth and development. The body needs a healthy balance of omega-6 and omega-3 fatty acids. Excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals. These fatty acids are found in oils such corn, safflower, sunflower, grapeseed, soy, peanut, and vegetable; mayonnaise; and many salad dressings.
5. Refined Carbohydrates. White flour products (breads, rolls, crackers) white rice, white potatoes (instant mashed potatoes, or french fries) and many cereals are refined carbohydrates. According to Scientific American, processed carbohydrates may trump fats as the main driver of escalating rates of obesity and other chronic conditions. These high-glycemic index foods fuel the production of advanced glycation end (AGE) products that stimulate inflammation.
6. MSG. Mono-sodium glutamate (MSG) is a flavor-enhancing food additive most commonly found in prepared Asian food and soy sauce, but it can also be added to fast foods, prepared soups and soup mixes, salad dressings and deli meats. This chemical can trigger two important pathways of chronic inflammation, and affect liver health.
7. Gluten and Casein. Common allergens like gluten and casein (proteins found in dairy and wheat) may also promote inflammation. For individuals living with arthritis who also have celiac disease (gluten allergy) and dairy intolerance, the inflammatory effect can be even worse. Gluten is found in wheat, rye, barley and any foods made with these grains. Casein is found in whey protein products.
8. Aspartame. Trying to go sugar-free? Aspartame is a non-nutritive, intense artificial sweetener found in more than 4,000 products worldwide. It is a neurotoxin, which means it affects the brain. If you are sensitive to this chemical, your immune system will react to the “foreign substance” by attacking the chemical, which in return, will trigger an inflammatory response.
9. Alcohol. Alcohol is a burden to the liver. Excessive use weakens liver function and disrupts other multi-organ interactions and can cause inflammation. It is best eliminated or used in moderation.
Cutting back on foods that promote inflammation, increasing the proportion of fruits and vegetables in your diet, making fish your main protein and getting more omega-3s can make a big difference in your arthritis symptoms.
You can check out the full article here- http://www.arthritis.org/living-with-arthritis/arthritis-diet/foods-to-avoid-limit/food-ingredients-and-inflammation.php
This should give another layer of hope to anyone suffering with any type of joint or back pain. Making adjustments to your intake of these food ingredients can make a big difference in how you feel.
Until next time..
Chris Vercelli MATm, RTS, CPT
Founder: Non-Fiction Fitness
Muscle Activation Techniques Client Highlight
This past year the US women’s soccer team took the world by storm by dominating their opponents and winning the women’s World Cup. Their goalie, Hope Solo was an enormous part of that success and recently Sports Illustrated wrote an article on Hope’s unique training regimen which centers around the use of Muscle Activation Techniques, which is our primary tool at Non-Fiction Fitness.
What is interesting to note is that although MAT has potent abilities to help the body heal (which is why many use it) it also has equally potent abilities to improve body control and overall physical abilities, which is what is emphasized in the article. Very cool stuff!
Check out the article here- http://www.si.com/edge/2016/02/24/hope-solo-workout-uswnt-seattle-reign-training