The human body is a complex network of connective tissue that can become irritated, inflamed, strained or imbalanced which often results in discomfort, soreness, pain and loss of range of motion.

As a Doctor of Naprapathy, I can help solve these issues with: 

• Naprapathic Manipulative Techniques

• Adjunctive Treatments (modalities) 

• and Nutritional Counseling

Many patients don’t realize just how important proper nutrition is and how making a few changes to your eating habits can help reduce inflammation.

Let’s take a look at just how simple it can be. 

What to Eat

Scientists have uncovered how what we eat affects the body’s inflammatory responses. So it’s really helpful that the foods that are anti-inflammatory tend to be the same foods that are already known to be part of a healthy diet. 

Let's dig into 3 components of a healthy diet: fruits and vegetables, healthy fats and water.

Fruits and Vegetables

Whole plant foods, like fruits and veggies, are packed with the anti-inflammatory nutrients that our bodies need. Now is the time to get colorful! Different colors offer different nutrients, so introducing a rainbow onto your plate is both fun and functional!

Here's some inspiration: You probably know that peppers come in a bunch of colors - red, green, yellow and orange. But did you know that the humble carrot can also be purple, red or yellow? Apples are readily available in many shades of red and green. As well, tomatoes can be red, green, orange or purple. So many colors, so many choices.

Keep in mind that, while technically made of fruits and vegetables, highly processed options like potato chips, ketchup and high sugar fruit drinks do not contribute to a healthy diet. (Sorry about that.)

Healthy Fats

Foods that are rich in Omega-3 fatty acids have been proven to help neutralize inflammation. Try some of the following healthy fats in your daily diet.

• Nuts like almonds, pistachios and peanuts (and nut butters)

• Seeds like sunflower, pumpkin and flaxseed

• Fatty fish like salmon, tuna and anchovies

• Olives and olive oil

Water

Staying hydrated is a key factor in the fight against inflammation, as this helps to flush toxins and other irritants out of the body.

A good rule of thumb is to drink half of your body weight each day in ounces of water.

For example, a person weighing 200 pounds should drink 100 ounces or 3 litres of water every day. 

What to Avoid

Processed Foods

When ingredients such as oil, sugar or salt are added to foods, the result is processed food. Most fast foods are highly processed and should be avoided as much as possible. Deep-fried foods have been proven to be highly inflammatory to the body.

Refined Sugars

Refined sugar comes from sources that are heavily processed to isolate the sugar. Look out for the other names for refined sugars like sucrose, dextrose, and high-fructose corn syrup. These offenders can be found on the ingredients list of many sodas and other sugary drinks as well as sweets and pastries. Best to avoid these as much as possible.

Artificial Sweeteners/Flavors/Colors

Any processed foods or sugary beverages making claims such as “diet’, “sugar-free” or “fat-free” on their label should be viewed with suspicion and avoided. Chances are that artificial sweeteners, many of which are known to be unhealthy, have been added.

Food Sensitivities

If you suspect you have a food sensitivity that is causing inflammation, but you are not sure what exactly is causing your symptoms, keep a food log.

Note how you feel after you eat, and watch for patterns (bloating, gassy, unusual tiredness, itchiness, rashes, etc.).

You can eliminate a suspected food from your diet for 2 weeks, reintroduce that food for 2 days, and notice if you have a reaction. The reaction can occur immediately, in hours, or in 2 to 4 days.

A Final Word on Fiber

When you start making these changes, you are going to be getting more fiber in your diet. The good news is that fiber helps with bowel activity. However, if you are dehydrated and eating more fiber, you will become constipated. So, don’t skip the water!

Key Takeaways:

• You can reduce inflammation by eating smart

• Eat colorful fruits and veggies

• Eat healthy fats containing Omega-3s like salmon, olive oil, avocados & nut butters

• Stay hydrated, drink water

• Eat real food, not processed foods

Are you ready to make some changes in your nutritional habits to start feeling better inside and out? I can help! Book your appointment today and let’s get started with some nutritional counseling and products designed to help your body fight inflammation.