The Relationship Between Nutrition, Pain & Inflammation
The problem is that many people eat the same inflammatory foods day after day--a doughnut a dn coffee for breakfast, a slice of pizza for lunch, and then a box of mac & cheese for dinner. When this happens the body doesn't know to call off the attack. A problem that began with inflammation of the gut spreads through the muscles, connective tissues, tendons and ligaments until we feel so bad that we can't really remember having ever felt any better. As tissues become chronically inflamed, fibrin scar tissue develops. Over time, fibrin builds up and causes adhesions that start to pinch delicate nerve tissue, sending urgent pain signals to the brain. At this point, we know we need help.
The good news is that we can areverse this entire process by maintaining a balanced and clean diet. While dietary experts disagree about everything from plant verses animal protein, to cholesterol in eggs, everyone knows that fresh, unprocessed fruits and vegetables are non-negotiable. Leafy greens and cruciferous vegetables are particularly valuable, ehtough eating a rainbow of fruits and veggies each day is better. For best results, try consuming a full 2 pounds of fruits and veggies each day beginning with breakfast. This might sound challenging, but the results whill make the effort worth it.
What's best to avoid? Processed oils like canola, sunflower and vegetable oils, the processed flours that are bleached and enriched we find on supermarket shelves, sugars, preservatives, stabilizers, artificial flavors and added colors. Processed foods run the gamut including cured, milled, pasteurized, chemically derived and altered. While we might be able to identify junk food as clearly processed this category also includes most refined pastas, breads, sugary cereals, hot dogs, ice cream, french fries and even pizza.
Refined oils are the problem because they are high in omega-6 fatty acids. Ingredients like canola oil are found in everything from potato chips to candy bars and they can wreak havoc on our health. Traditionally our ancestors diet included more omega-3 fatty acids yet the common inflammatory foods that we eat are a breeding ground for inflammation and ultimately disease. You can find more healthy omega-3 rich nutrients in chia and flax seeds, fish, walnuts, tofu, navy beans, brussel sprouts and avocados.
Processed sugars and flours have a high glycemic index, increasing blood glucose which increases insulin production, thus raising inflammation in our bodies. Over time, the consumption of these foods is linked with everything from high blood pressure to diabetes. People who eat processed sugars and flours have been shown to consume an additional 500 calories per day, on average.
Food producers add chemical additives to their products to extend the shelf life beyond a natural expiration date and to make poor-quality foods taste better. Extending the shelf life is a problem as many of the nutrients deterioriate over time.
By focusing on better food choices we can eliminate the cause of inflammation and pain, solving the problem permanently, ensuring we feel better longer, living our best life more enjoyably.