The few basics you need to know to help pain management due to chronic inflammation with food .
1. Eat the rainbow: Consume 10-12 servings of vegetables each day , and make a couple of those servings fruit, if you like.
2. Cruciferous veggies such as broccoli, Brussels sprouts, cabbage and cauliflower are best.
3. Restrict dairy and grains: Eat dairy products in limited quantities. When choosing grains, stay away from simple carbohydrates with refined sugar.
4. Opt for whole grains, including barley, buckwheat, oats, quinoa, brown rice, rye, spelt and wheat.
5. Avoid red meat: Eat red meat the way most of us eat turkey right now a few times a year. Have it on very special occasions, very infrequently. Instead, include fish as the “meat” or eat vegetarian main dishes. Chicken is neutral not harmful but not beneficial in the anti-inflammatory sense.
•Get down to your ideal weight; weight loss on its own is anti-inflammatory.
•Get daily exercise in the form of walking.
•Manage your stress.
It is the overall diet and lifestyle and not just the individual foods, that control inflammation.
“For a chronic pain patient like me who was suffering, I went slightly extreme form of the diet so that was no red meat, no flour or sugar or simple carbohydrate and no dairy.
I did that for a month.
I do eat chicken or tuna once a week now. Beef maybe every other month.
I listen to what my body is saying now.
Before I just planned dinner and we ate whatever. It was delicious then but it was all the wrong foods or to much of them and not enough good clean healthy living food.
Now we eat for life.
More ways to help chronic inflammation is to exercise. I know it’s hard when your in pain. But our body’s were meant to move. We have to move.
Exercise is an added benefit, particularly if people are overweight. “If there is any extra weight, you will need to try to lose it, I’m in that boat also. I need to drop a good 40lbs . But when I was first diagnosed with all these bones issues I was in so much pain I couldn’t move. I could barely think and function.
Ultimately, what we all need to know is that inflammation comes from a biochemical reaction initiated by your immune system or wound-healing coagulation system.
Specific foods can promote or shut down the inflammatory cycle.
For instance, simple carbohydrates like cakes,pies,sugar,chips,crisps,promote it, while good clean carbohydrates like fruits vegetables shut it down.
Don’t be afraid of carbohydrates just eat the good healthy ones 85 percent of the time then you can indulge now and then in a piece of pie.
Nutrition that supports a lifestyle rich in anti-inflammatory foods is the key to anti-inflammation and chronic pain management,
Although there are no magic foods, putting the right combination of foods into your diet can produce remarkable results.
I never knew until I took a class you should never really eat meat and potatoes together at a meal.
And it’s best to eat your fresh fruit by itself as a mid day snack.
Now let’s talk nightshades
I love many of them and eat them often and it doesn’t make my pain worse.
Nightshade vegetables are members of the Solanaceae family of flowering plants. Most nightshade plants aren’t edible such as tobacco and the deadly herb, belladonna.
A handful of nightshade vegetables, however, are edible and well-known staples in our diets, including:
All nightshade plants contain compounds called alkaloids. One alkaloid found in nightshade vegetables, solanine, may be toxic in large quantities or in a green potato. There’s no evidence solanine is harmful in typical food amounts. And solanine isn’t only found in nightshades—blueberries, huckleberries, and artichokes contain it, too.
Thanks to anecdotal evidence, nightshade vegetables have earned a bad reputation for causing inflammation in the body.
But not everyone with painful joints who eliminates nightshades from their diet experiences pain relief and some evidence suggests that the nutrition content of nightshades may help with arthritis symptoms.
What the research says about nightshade vegetables and arthritis
According to the Arthritis Foundation, the belief that eating nightshade vegetables worsens arthritis is a myth. They claim people with arthritis may benefit from the high nutrition content in nightshades.
For example, researchers in one 2011 study found that inflammation and DNA damage was reduced in healthy men who ate yellow or purple potatoes, which are nightshade vegetables, for six weeks.
Health benefits of popular nightshades
Most nightshade vegetables contain an abundance of nutrients. They’re also readily-available and easy-to-prepare. In some cases, the benefits of eating nightshade vegetables may outweigh any inflammation risk.
Peppers, including bell peppers and chili peppers, are low in fat and calories.
They’re a good source of nutrients such as:
The capsaicin in chili peppers may relieve arthritis pain by reducing a specific pain transmitter in your nerves called Substance P. Capsaicin, which is a common ingredient in many pain-relieving creams. It may cause mild burning or a skin reaction when applied topically.
The white potato often gets a bad rap because it’s a starchy carb, but all varieties of potatoes are nutritionally-dense. They can be a part of a healthy diet when eaten in moderation and not fried or slathered in butter and sour cream.
Potatoes are fat-free and a good source of fiber. Fiber helps to keep you fuller longer so you may eat less. Since they contain sodium and potassium, potatoes also help keep your electrolytes in balance.
They’re also a good source of:
The healthiest potato is a baked potato. Add herbs and a dollop of Greek yogurt instead of butter and sour cream. Don’t be shy about trying different varieties, especially since pigmented potatoes may give you an anti-inflammatory bang for your buck.
Technically, tomatoes aren’t a vegetable; they’re a fruit. They contain all four of the carotenoid antioxidants, which include:
Lycopene is the most powerful carotenoid. It’s thought to help prevent some types of cancer, help prevent heart disease, and boost immunity. Some research has shown tomatoes have anti-inflammatory abilities, although more research is needed.
Tomatoes are a good source of:
Add fresh, diced tomatoes to a green salad or make fresh tomato juice. Tomatoes are delicious in vegetable soup and chili, too.
Like tomatoes, eggplant is also a fruit. It has no fat or cholesterol. Eggplant isn’t high in any one vitamin or mineral, but it contains small amounts of most essential vitamins and minerals.
According to one 2015 study, eggplant stalk extract may help reduce inflammation. More research is needed to determine if eggplant fruit has the same abilities.
To enjoy eggplant in your diet, go beyond a fat- and calorie-laden eggplant Parmesan casserole. Instead, try sprinkling sliced eggplant with olive oil and herbs, then roasting or grilling. You can also steam eggplant, or add sautéed slices to your favorite veggie pizza.
This is not medical advice this is based on how I eat to help my pain.
As well as just a few studies showing how good food is.