The Anti-Inflammatory Diet
With any medical condition, it is important to control the
inflammatory process that slows down healing. Often after an injury the body reacts by producing inflammatory products that are to (over) compensate for the stress. It may be an acute accident with a sprained ankle or it may be a chronic whole body condition like arthritis. By eating fresh healthy food it is a essential way to help your body reduce the excess inflammation and will
accelerate healing.
1. Vegetables
should make up the bulk of your diet. Variety is really the spice of life,
particularly when it comes to fruit and vegetables. Aim for at least 10
different types of vegetables/Day with half being cooked and half being raw.
Try to plan your meals ahead of time and ideally use fresh or frozen products,
no deep fried or salted products.
Artichokes - Avocado - Peppers - Broccoli - Beets - Carrots - Cauliflower - Cucumber - Corn - Eggplant - Radish - Spinach - Turnip - Tomatoes - Squash - Snow
Peas - String Beans - Zucchini
2. Fruits
are also very beneficial to keeping essential nutrients to accelerate healing
but they are higher in fructose (sugar) content and can spike an insulin response
when eaten in excess. A moderate amount
each day (4-5) will help keep the healing process going.
Apple - Apricot - Banana - Blackberries - Blueberries - Cantaloupe - Cherries Coconut - Figs - Grapes - Kiwi - Orange - Mango - Nectarine - Papaya - Peach - Pear - Pineapple - Plum - Raspberries - Strawberries - Tangerines - Watermelon
3. Nuts
and Seeds are essential sources of minerals, healthy fats, and protein. These
are all important elements to fight inflammation. Keeping a bag or container of
them at your work or easy to access at home they are the perfect snacking foods
when you are hungry. It is best to eat
them raw.
Almonds - Cashews - Filberts - Flax Seeds - Macadamias - Pecan - Pistachios - Sesame
Seeds - Walnuts - Peanuts - Pumpkin
seeds
4. Meat
& Fish is best to eat wild or free range organically-grown animals.
Meat & Fish:
Lamb - Buffalo - Beef (grass fed) - Venison - Elk - Turkey - Salmon (wild) - Sardines - Trout - Halibut - Mackerel
If you have any questions or comments please don't hesitate to get in touch with Dr. Derek Vinge at Fit Chiropractic in Courtenay, BC. Phone number 250-871-3674
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