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Inflammation and Food

While you are celebrating this weekend, pay attention to what you are eating!

This fruit medley of blueberries, strawberries and sometimes even cherries should not be saved for special occasions! When added to your diet as often as 3x weekly, they have AMAZING anti-inflammatory benefits.

We all know that eating better can sometimes help us feel better in passive ways. I am here to tell you it is WORTH IT!

If you suffer from chronic pain, than you are familiar with inflammation! When an anti-inflammatory diet is combined with a supportive relationship with physical therapy and exercise, it is a winning combination to manage pain and restore mobility and strength.

Some technical stuff about berries . . .

  • blueberry extract inhibits the production of nitric oxide, prostaglandin E, and interleukin-6, which are involved in or indicative of inflammation.

  • Anthocyanins, which are responsible for these berries’ deep red color, are behind these healthful changes

  • Strawberries seem to calm inflammation by down-regulating the activity of NF-kB, a protein that is involved in pro-inflammatory responses in the body.

Other foods on this anti-inflammatory list are below. I grow tomatoes. coolapeños, jalapeños, pimentos, and padron peppers. Making salsa is like having salad on a chip! Also, I like to support local businesses by buying mushrooms at my neighborhood mushroom farms. Morgan Hill is famous for their mushrooms!

  • fatty fish (omega

  • broccoli (sulforaphane)

  • avocados (potassium, magnesium, fiber, and heart-healthy monounsaturated fats)

  • green teas (epigallocatechin-3-gallate (EGCG))

  • peppers (vitamin C and quercetin)

  • mushrooms (phenols, rich in selenium, copper, and all of the B vitamins)

  • grapes (anthocyanins)

  • turmeric (curcumin)

  • dark chocolate & cocoa (Flavanols)

  • tomatoes (vitamin C, potassium, and lycopene)

*Please note, I am a Physical Therapist and am NOT a Nutritionist. This information is based on medical articles about inflammation reducing foods that have helped me personally and I that I have personally seen improvement in patients who implement the diet changes. Please contact your physician to discuss any major diet changes that may affect you.


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