The latest approach to pain management through nutrition gave us an insight on foods to eat and avoid when dealing with chronic pain. Presented by Dr. Robert Bonakdar from the Scripps Center for Integrative Medicine, following an anti-Inflammatory diet not only helps with our well being, but increases our overall health by taking a proactive and preventive approach to chronic pain management.
- Lower-glycemic carbohydrates such as whole grains, vegetables and fruit
- Olive oil as the principal fat, in addition to fats from nuts, seeds an avocados
- A lower ratio of omega-6 fats to omega 3 fats. More fish and less corn
- Avoid animal fats in the form of butter or cream
- Protein primarily as beans, lentils and omega – 3 rich fish. Organic poultry is consumed in low to moderate amounts, while read meat is avoided. Egg whites are emphasized. If diary is consumed, organic nonfat or low fat is preferred.
- Eliminate trans fats
- Reduce the intake of saturated fats
- Reduce the intake of omega-6 fatty acids
- Increase the intake of omega-3 fatty acids
- Consume a diet rich in antioxidants from plant foods
- Include moderate amounts of soy products
- Eat a diet high in fiber
- Include probiotics
- Include spices – ginger, turmeric, garlic, cloves and rosemary
- Avoid high glycemic carbohydrates
- Maintain a healthy weight
Omega-3 fats: Cold water fish (salmon, sardines, herring, light tune), flax seeds, hemp seeds, walnuts, pumpkin seeds, green leafy vegetables, soy
Saturated fats: meat, dairy, tropical oils (palm, coconut oil)
Trans-fats: partially hydrogenated oil, margarine, vegetable shortening
Mono-saturated Fats: Olive oil, almonds, hazel nuts, avocado, canola oil.
Omega – 6 fats: Corn oil, safflower oil, soybean oil, cottonseed oil, grape seed oil, peanut oil, sun flower seeds
Vegetable Protein: Beans, legumes, lentils, non-genetically modified or organic, soy and tofu, tempeh
Red Meat: Beef, pork, lamb, veal
Omega-3 Rich Fish: Salmon, sardines, herring, light tuna, trout, black cod
Dairy: Full fat dairy, butter, egg yolks
Organic reduced fat or non-fat diary
Egg whites or Omega-3 fortified eggs
Less refined, less processed lower sugar carbohydrates
Refined, processed high sugar carbohydrates
High fructose corn syrup
Whole Grains: Brown rice, quinoa, spelt, kamut, bulgur, barley, whole wheat pasta, whole grain or sprouted grain bread
White grains: white rice, white bread, white pasta
Aim for at least 3 grams of fiber per serving
Sweet potatoes, winter squash
Agave nectar or stevia (Vs. Sugar)
Citrus fruits, papaya, kiwi, strawberries, cantaloupe, manfo, tomatoes, red and yellow peppers, broccoli
Wheat germ, almonds, asparagus, corn, soybeans, avocado, olive oil
Trace Minerals (Zinc, Copper, Selenium):
Seafood, nuts, whole grains, wheat germ, legumes, pumpkin seeds
Green tea, black tea, wine, beer, coffee, dark chocolate (70% cocoa)
Carrots, sweet potatoes, pumpkin, yams, mango, broccoli, spinach, kale
Green tea, berries, apples, citrus fruits, tomatoes, greens
Soy beans, tempeh, tofu, miso
Soy, legumes, beta- sitosterol fortified foods
Yogurt, kefir, tempeh, miso, sauerkraut
Whole grains, legumes, fruits, vegetables, flaxseed
Whole grains, legumes, fruits, vegetables, soy
About the Doris A. Howell Foundation:
The Doris A. Howell Foundation for Women’s Health Research is committed to keeping the women we love healthy, advancing women’s health through research and educating women to be catalysts for improving family health in the community.
The organization does so by funding scholarships to scientists researching issues affecting women’s health; providing a forum for medical experts, scientists, doctors, researchers, and authors to convey the timely information on topics relevant to women’s health and the health. of their families through its Lecture and Evening Series, and by funding research initiatives that will create women’s health awareness and advocacy in the community.
For more information about the Doris A. Howell Foundation, please visit www.howellfoundation.org.
- The Inflammation-Free Diet Lan, Monica Reinagel
- The Inflammation Factor, www.inflammationfactor.com
- The Anti-inflammatory Zone, Sears Ph.D.
- Superfoods Rx, Pratt MD
- How to Cook Everything Vegetarian, Bittman