The late
st 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.
An overview of the five things you need to keep in mind when considering managing pain through nutrition starts with understanding (1) why inflammation is a concern. It is responsible for many chronic pain conditions; among them artery disease, autoimmune disorders, rheumatoid arthritis, Alzheimer’s disease, macular degeneration, obesity and cancer. Avoiding foods that promote inflammation increases our chances of health.
2.- What kind of a diet is an ‘anti-inflammatory diet’? Think “Mediterranean diet”, which is designed to increase foods that reduce inflammation in the body, and decrease those that are not only unhealthy (like sugar), but end up preventing inflammation. Foods like omega 3 fats, antioxidants, soy isoflavones, plant sterols, probiotics and fiber are examples of foods that reduce inflammation.
An anti-inflammatory diet includes (but is not limited to):
- 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.
3.- The guidelines on how to follow an Anti-inflammatory Diet include:
- 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
4.- Specific recommended ingredients to make an anti-inflammatory diet successful:
Fat
Use | Limit | Avoid |
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 |
Protein
Use | Avoid |
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 |
Carbohydrates
Use | Limit | Avoid |
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 | White potatoes | |
Sweet potatoes, winter squash | ||
Organic produce | ||
Agave nectar or stevia (Vs. Sugar) |
Phytonutrients
Vitamin C: | Citrus fruits, papaya, kiwi, strawberries, cantaloupe, manfo, tomatoes, red and yellow peppers, broccoli |
Vitamin E: | Wheat germ, almonds, asparagus, corn, soybeans, avocado, olive oil |
Trace Minerals (Zinc, Copper, Selenium): | Seafood, nuts, whole grains, wheat germ, legumes, pumpkin seeds |
Polyphenols : | Green tea, black tea, wine, beer, coffee, dark chocolate (70% cocoa) |
Carotenoids: | Carrots, sweet potatoes, pumpkin, yams, mango, broccoli, spinach, kale |
Flavonoids: | Green tea, berries, apples, citrus fruits, tomatoes, greens |
Isoflavones: | Soy beans, tempeh, tofu, miso |
Plant sterols: | Soy, legumes, beta- sitosterol fortified foods |
Probiotics: | Yogurt, kefir, tempeh, miso, sauerkraut |
Prebiotics: | Whole grains, legumes, fruits, vegetables, flaxseed |
Fiber: | Whole grains, legumes, fruits, vegetables, soy |
Spices: Turmeric, ginger, garlic, cloves, rosemary and oregano
5.- How to start: Commitment
View the effort as a positive life-style change. Experts recommend gradually making these changes and including different anti-inflammatory ingredients to our diet. It can take up to 6 months for the anti-inflammatory diet to have a noticeable clinical effect.
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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.
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Suggested Reading:
Eating Well for Optimum Health, Weil MD
- 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
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This is a summary of Dr. Bonakdar’s presentation and information contained in the materials distributed at the Howell Foundation Luncheon Series. For more information on following an anti-inflammatory diet, make sure you consult with a trained nutritionist.
