Natural Foods that battle Inflammation

Image by malloreigh via FlickrSprained ankle, root canal, sports activity, what do you reach for? Advil, Naproxen or Ibuprofen?  That's what many of us do, even though they have the ability to cause other serious problems such as gastric ulcers, upset stomachs and bleeding.

What natural options exist that cut down the swelling and pain of an injury?  Lo and behold, several nutrients can safely battle pain and discomfort without the worries of serious gastrointestinal issues.

This post will examine some of the natural foods that can do the trick.

Bromelain

Bromelain is  an enzyme found in the fruit and stem of the pineapple, which has been found to reduce swelling, bruising and pain.  It does the job best when taken on an empty stomach.  The recommended amount is 500 milligrams in divided doses four time a day.  Just make sure that you advise your PMD that you will be taking alternative anti-inflammatories as this can increase absorption of medications such as antibiotics.

Curcumin

This is another powerful anti-inflammatory.  Curcuminoids are the natural ingredients that helps inflammation so, look for curcumin supplements that are high in them. According to Mary Shackelton, MPH, ND, a practicing naturopath in Boulder, Colorado, in the article "Eating to Heal," " There should be a 70% improvement in swelling and pain within 48 hours, depending on the injury."

Omega-3 fatty acids

Salmon is a great and tasteful anti-inflammatory.  This is because it is high in omega-3 fatty acids.  Omega-3s can be found in fatty fish such as salmon, tuna and mackerel as well as in dark leafy greens, flax seed and certain vegetable oils.

Other helpful nutrients

Make sure you get enough zinc and vitamin D which are both very, about 220 mg of zinc.  If you don't want to take a supplement, just increase the food intake of zinc.  Foods such as oysters (highest amount), red meat and chicken are starters.  Vitamin D is found is mackerel, tuna,  salmon and fish. Also, get plenty of sunshine.

Cut down on a high meta diet as this can contribute to the inflammatory process.

When cooking replace the pro-inflammatory omega-6 vegetable oils such as peanut oil and replace with flax seed oil.  Limit alcohol, sugar, white flour and caffeine which also contribute to inflammation.

Lean proteins are okay when healing from an injury but don't overdo since too much protein can also exacerbate the problems associated with inflammation.

If you have cartilage or ligament damage Dr. Amy Day, ND of San Francisco, in the  "Eating to Heal" article, " Use the bones fro a chicken and simmer it for eight hours to pull out the nutrients."

Sounds like good old tried and true remedies.  Get well soon!

Sources:

"Eating to Heal"  Linda Malone, "Energy Times" Magazine