It’s no secret that inflammation is an important topic today, and it has every right to be. Inflammation has been linked to almost every disease including chronic pain, cardiovascular disease, diabetes, osteoarthritis, cancer, and Alzheimer’s. Controlling and eliminating inflammation will lead to a healthier and happier population.
Unfortunately NSAIDs are the go-to treatment of choice for most inflammatory processes that we deal with today. Nearly 14 million people turn to NSAIDs for relief from headaches, sports injuries, and musculoskeletal pain. NSAIDs are a class of drugs that do effectively reduce acute pain and inflammation but long-term use comes with many side effects. In the United States alone they are responsible for more than 100,000 hospitalizations and 16,500 deaths each year. Common NSAIDs that you may use are: Advil, Motrin, Aleve, Aspirin, Bayer, and Excedrin.
So what other approach can be used to battle inflammation if NSAIDs aren’t the best answer? A proper diet aided by select supplements can effectively reduce inflammation and the associated side effects of inflammation. Many Americans eat diets rich in linoleic acid, a precursor to chemicals that cause pain. Oils, grains (wheat, rice, oats, corn), and packaged foods all contain linoleic acid. Arachidonic acid, commonly found in fatty meats, chicken skin, and farm raised fish, is also a direct precursor to the inflammation and pain causing chemicals known as prostaglandins. Linoleic and arachidonic acids are types of Omega-6 fatty acids.
The best approach to eliminating inflammation is making the lifestyle changes necessary to reduce our consumption of Omega-6 fatty acids and increase the amount of Omega-3 fatty acids we consume. Omega-3’s are the “good fats” that we get from green leafy vegetables, flax seed, fish, and fish oils. Fish oils contain EPA and DHA which can reduce inflammation and improve cognitive health. One study conducted by neurologist Joseph Maroon showed that 2g of EPA/DHA daily reduce joint pain and the need for NSAIDs in 59% of patients with neck and low back pain!
From a dietary perspective, we need to consume more low-calorie, nutrient dense foods, such as lean meat, fish, skinless, chicken, vegetables, and fruit. Eliminating inflammatory foods such as grains, cereals, pastas, sodas, coffee, and partially hydrogenated oils (margarine) is also a necessary diet change. Corn oil, safflower oil, sunflower oil, canola oil, soybean oil and deep frying oils are all pro-inflammatory and should be avoided when cooking. Instead cook with coconut oil, extra virgin olive oil, or butter. Supplements that compliment an anti-inflammatory diet are a multivitamin, magnesium, fish oils, vitamin D, and probiotics.
There are many other natural anti-inflammatory products that can be helpful in acute situations such as turmeric, boswelia, and willow bark. In fact, willow bark has been shown to be just as effective as or even more effective than Motrin but without the side effects and toxicity.
Basically, reducing inflammation, chronic disease, and chronic pain all boils down to living a healthy lifestyle. Eat right, exercise, and get plenty of sleep.
For more information of the fight against inflammation check out www.deflame.com or call Autumn Woods Chiropractic at 608-835-2225.
Dr. Danny