Do you suffer from pain?
People have been asking me lately about their pain and what they can do with it. So let’s dive a little deeper to physical pain, where it stems from and what you can do it relieve it.
Back? Jaw? Knee? Neck? For me, it's my right shoulder.
Pain is a good thing if you listen to it. Pain is the end result of inflammation. Inflammation is the bodies alarm system. Inflammation tells you that something is wrong. Whether it’s a cut, a sprained ankle or arthritis; the inflammation that is created is your body signalling that something is wrong. Physically in your body, an influx of white blood cells move into the infected area to fight off infection and repair torn tissues. Your body is so smart!! 🤓
If you don’t listen to the pain it can become reoccurring, (think chronic neck pain) THIS is when it can become problematic.
Other than auto-immune inflammation, which is your body fighting itself -another realm all on its own- inflammation can turn bad days into nightmares.
Luckily there are things we can do to fight back!
I’ve been talking about stress a lot lately.
Telling you to reduce your stress is like reminding you to drink water, it needs practice!
Your body can’t tell the difference between you fighting for your life and being stuck in traffic; it responds the same: an influx of cortisol to keep you awake and a flush of white blood cells to keep you alive. So what do your white blood cells fight if there’s no fire? They cause oxidative stress which is inflammatory!
What can truly help within seconds is deep breathing. It’s no lie! And that’s why you can find apps for breathing and it’s everywhere you turn. Being conscious of your breath instantly changes your body’s awareness of any situation. It allows oxygen to flow freely and relaxes your nervous system. All you need to do is be aware of it.
Repeat that to yourself as you do it to a count of 4.
Relax your eyes and just breathe.
A minute is all you need. Do it in your car, when you wash your hands, after you drink some water.
Do you get it?
No matter how well you eat, your diet may still need a high concentration of the following supplements to prevent inflammation. You may think you have a well-balanced diet, but if you eat out at all you are at risk for some inflammatory exposure. This is the reason, many restaurants use vegetable oils to cook their food. These oils like corn, safflower, soy, peanut, sunflower, grapeseed and/or a mixture of those taken in large quantities, (>15 g per day) are inflammatory.
Omega-3 fatty acids - Either in supplement form or in the form of fatty fish or seeds, (flax, chia, hemp) getting Omega 3’s into your diet is crucial to stop inflammation from occurring
Curcumin/Turmeric - Better in supplementation form, cur cumin, the active ingredient in turmeric has proven benefits to preventing joint inflammation. It’s a great supplement to take preventatively, but will not decrease flare ups of inflammation
Magnesium - helps to relax muscles and tissues along with a zillion other enzymatic processes in the body. Pumpkin seeds are high in magnesium! Beware of the type of magnesium you take, some can cause loose stools. Biglyscinate is one of the best digested and absorbed forms.
Here is a list of anti-inflammatory foods that help to reduce cellular inflammation (and oxidation) in your body:
Vegetables: Cruciferous vegetables (i.e. broccoli, cauliflower), dark green vegetables, kale, chili pepper, red cabbage, peppers, parsley, artichoke, Brussels sprouts, green beans, spinach, red beets, onion, sweet potatoes.
Fruits: Berries (Cherry, blackberry, strawberry, raspberry, cranberry, blueberry, bilberry (wild blueberry), avocado, black currant, pomegranate, grape, lemon, lime, orange, plum, pineapple, kiwi fruit, grapefruit.
Legumes: Kidney beans, pinto beans, black beans.
Nuts and seeds: Pecans, walnuts, hazelnuts, ground nut or peanuts, sunflower seeds.
Cold-water fish: Wild salmon, sardines, cod
Plant oils: Extra virgin olive oil, coconut oil, avocado oil
Herbs & Spices: cayenne, basil, cloves, cinnamon, oregano, parsley, gingko biloba, garlic, thyme, turmeric, sage, ginger
Beverages: raw juices, green smoothies, green