Not Feeling Your Best? Proper Nutrition Can Help!

Feel Like Yourself Once Again with Changes to Your Nutrition

In your daily struggle against pain and inflammation, are you reaching for a pill bottle, or are you looking for a healthy lifestyle change? That latter choice will do more for you in terms of long-term function, mobility, and safety. But what kinds of lifestyle changes should you pursue? In addition to regular exercise, including the types of targeted exercises you might receive in physical therapy, you should examine your sleep, your workplace ergonomics – and your nutrition.

Here are five ways that proper nutritional strategies can help you control your pain and inflammation.

1. Decreased inflammation

Your gut flora have a lot of influence on your overall health and comfort. Eating whole grains, lentils, avocado, low-fat yogurt and other probiotic foods can help you maintain high levels of “good bacteria” in your gut. This positive balance can help reduce inflammation throughout the body.

2. Muscle strengthening

Weak muscles are more vulnerable to injury, pain and inflammation; they also allow your posture to sag, throwing your weight off-balance, subjecting your entire musculoskeletal system to unnecessary discomfort.

Physical therapy exercises can help, but your muscles still need the basic building material known as protein. Getting plenty of lean, healthy proteins (from foods that are relatively low on the inflammation scale) can help you build a body that resists pain and injury.

3. Weight loss

Obesity has been associated with all kinds of problems, from heart diseases and type 2 diabetes to liver disease and certain kinds of cancer.

But did you know that obesity also hurts? Those added pounds can put a lot of stress on your joints and muscles, especially in the back, hips, knees and feet, where they can contribute to osteoarthritis development.

If the rising number on the scale corresponds to rising pain levels, the right dietary changes can turn things around. Focus on foods that are rich in nutrients, low in fat and sugar, and served in sensible portion sizes. You’ll shed pain as you shed pounds!

4. Immune system regulation

When your immune system malfunctions, pain often results. Autoimmune disorders are responsible for such painful chronic conditions as rheumatoid arthritis.

Eating foods rich in omega-3 fatty acids, zinc, selenium, probiotics, and vitamins A and D can help you avoid or control autoimmune diseases, thus helping you enjoy greater comfort and a higher standard of overall wellness.

5. Anti-inflammatory foods

Why get your anti-inflammatory effects from an NSAID or steroid when you can get them from the foods you eat every day? Many of the menu items in the traditional Mediterranean diet, for instance, possess natural anti-inflammatory properties.

Foods such as whole grains, fatty fish, olive oil, turmeric, cherries, and cayenne pepper can reduce inflammation and the pain that comes with it.

At the same time, you’ll be eating fewer inflammatory foods such as red meat, fried foods and processed meats, turning the pain management scales decidedly in your favor.

Can nutrition help with my condition?

There are a number of common conditions that directly relate to nutrition and diet.

Here are some of the conditions in which nutrition advice is likely to be part of the patient’s physical therapy regimen:

  • Inflammation: American diets tend to have a lot of vegetable oils and other inflammatory foods in them. This can make the pain from inflammation even worse. In many cases, a physical therapist will prescribe a diet with more antioxidants and anti-inflammatory foods to help manage pain.
  • Obesity: Pain related to obesity can become a vicious cycle. Being overweight causes a patient pain, so they become more sedentary. Becoming more sedentary causes them to gain more weight, which leads to more pain.
  • Osteoarthritis: Obese patients are more likely to develop arthritis, especially in the knee. Once a person has been diagnosed with osteoarthritis of the knee, managing their weight becomes the most important key to managing the arthritis and pain.
  • Autoimmune Disorders: The combined total of various autoimmune disorder patients (such as Crohn’s disease, multiple sclerosis, type 1 diabetes and rheumatoid arthritis) now outnumber cancer patients in America by a wide margin. Autoimmune disorders are frequently linked directly to deficiencies in a patient’s diet.
  • Diabetes: Diabetes and pre-diabetes pave the way for more serious conditions such as heart disease, kidney disease and blindness. More than 90 percent of patients with diabetes also experience neuropathic pain. Diet and nutrition will play a key role in managing these conditions.

Need more assistance?

Our physical therapist has a detailed understanding of how nutrition (both good and bad) affects physical health, well-being, and comfort.

If you have been dealing with chronic pain and inflammation, visit our physical therapy clinic in Dublin, GA. We can evaluate your situation and recommend the necessary changes to make you feel better!

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Proper Nutrition Can Reduce Pain and Inflammation

Are We Really What We Eat?

If you’re seeing a physical therapist already for internal inflammation, then you already know that this is a condition that can seriously affect your overall health. Whether you have a specific diagnosis for your inflammation (such as osteoarthritis) or you’re not entirely sure what’s causing your pain in your back and joints, physical therapy can help.

According to Harvard Health, chronic inflammation can also lead to a variety of health ailments such as heart disease and diabetes. Eating healthy is one way to reduce inflammation. Your physical therapist might recommend a diet high in anti-inflammatory foods for additional pain relief. Read on to learn more about what kinds of foods cause inflammation, and what foods you should be eating to reduce inflammation as well!

What Foods Cause Inflammation?

Oftentimes, people choose convenience over health when it comes to what they eat. One of the fastest ways to reverse inflammation caused by an unhealthy diet is to stop consuming the foods associated with it! This means that if you want ultimate pain relief, you will need to adjust how you view preparing meals and what snacks you’re eating throughout the day.

You might be reading this and groaning, “I already know I eat so many things that aren’t good for me! I just ate an oatmeal cream pie an hour ago!” This is the truth — you probably do already know that sugary foods are bad for your waistline and your heart, so that’s no surprise there. Whether your favorite snack foods are overly sweet or salty, it’s time to start slowly easing them out of your meals and opting for healthier snacks in between.

Junk food and processed packaged meals are full of added sugar, preservatives, and unhealthy trans fat. You should also avoid eating too much red meat, fried foods, doughnuts, pastries, white rice, and white bread. These are some of the worst options for you to eat if you’re particularly sensitive to inflammation and painful flare-ups.

What Can You Replace Inflammatory Foods With?

Have no fear, there are plenty of health and easy alternatives to eating overly processed, unhealthy meals. You can swap out white bread with whole-grain, white rice with brown rice, and semolina pasta with garbanzo bean pasta! Instead of having a hamburger for lunch, turn to better options such as fish, chicken, or veggie burgers.

Make sure that if you’re taking fish oil pils for omega-3 inflammation protection, you’re also adding more actual fish to your diet! The fish that have the highest Omega-3 fats are herring, salmon, trout, sardines, mackerel and tuna. All of these may provide some pain relief when inflammation is the culprit.

Knowing how to properly prepare your food in an anti-inflammatory diet is important as well. You should not fry foods or order fried foods for take out or when you go to a restaurant. Instead, choose foods that have been grilled, roasted, or steamed!

Instead of heaping on side dishes containing creamy sauces or dressings, opt for salads and greens with tomato salsa, vinaigrettes, greek yogurt, lemon juice, fruit salsa, or herbal olive oil.

Herbs, Spices, Supplements: Oh My!

When you’re searching for healthy substitutions, look for more nutritional foods and options that will make a direct impact on your inflammation and swelling. Add these to what you’re eating every week, and see if your health improves overall in response.

Many herbs, spices, and supplements are anti-inflammatory and can provide exceptional pain relief. Fish oil and multivitamin pills are two supplements that are known for their anti-inflammatory properties. Choosing a good herbal supplement such as green tea, cat’s claw, devil’s claw, and boswellia are great ways to develop a healthier diet. Turmeric and fresh or powdered ginger are also good options to sprinkle on foods or steep as a soothing beverage. There are tons of great recipes out there for herbal drinks as well!

Eating Fruits & Veggies Is Key

Have you ever noticed how the colors of recommended fruits and vegetables create a rainbow? This “rainbow” of fruits and vegetables is excellent for heart health and boosted immunity. Eating colorful foods also fights inflammation. Try to fit more colorful fruits and vegetables into your diet. Dark green veggies like spinach and kale, orange veggies such as sweet potatoes and carrots, red and purple foods like tomatoes and beets, and yellow ones like corn and sweet peppers are excellent choices to slip into your meals and snack dishes.

Contact Our Physical Therapy Office Today!

It’s true that nutrition and a healthy diet can help combat inflammation, but that’s not all! It’s important to consult with a physical therapist about other ways to reduce inflammation and pain, as well as stay in flexible shape. Physical therapists can teach you how your exercise routine can be adjusted to fit with your dietary changes. Together, these changes will reduce your pain and inflammation that causes you discomfort. Contact Rehab Advantage today to learn more about how physical therapy and an anti-inflammatory diet can make a difference in your life!

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A Tasty Way to Get Pain and Inflammation Under Control

Who says that getting healthy has to be a chore? You’ll be delighted to learn that simply by modifying your diet, you can get chronic pain and inflammation under better control (or possibly even avoid those symptoms entirely). Better yet, the diet you choose doesn’t have to taste like a punishment for previous bad behavior. We recommend dietary changes alongside exercises and other natural techniques as part of a holistic physical therapy program. Try replacing some of your old, regrettable menu items with this pain-reducing, anti-inflammatory diet.

Lean Protein Choices (Instead of Fatty Fried Meats)

It’s all too easy to settle for hamburgers, fried chicken, deli meats and other convenient protein sources — but they don’t seem so convenient once the pain and inflammation set in. You can easily correct this problem by switching to healthier proteins that include all the nutritional value without the inflammatory properties. Try gracing your table with fish (especially fatty fish such as tuna or salmon, which are high in anti-inflammatory omega-3s), tofu dishes and legumes.

Colorful Fruits and Vegetables

Fruits and vegetables come in an eye-popping array of colors, from deep purple and brilliant green to neon orange and brilliant yellow. But these colors aren’t just for show; they’re a sign that you really need to be eating more of these foods. The amazing colors are provided by antioxidants, nutrients that posses powerful anti-inflammatory powers. Broccoli and cabbage are loaded with Vitamin K, a notable inflammation fighter. Make fruits and vegetables a cornerstone of your diet, and you’ll be well on your way to feeling better.

Gut-Friendly Yogurt and Fermented Foods

There’s a constant battle going on in your gut between “bad” bacteria (which promote inflammation, chronic pain and digestive discomfort) and “good” bacteria (which support digestive health by crowding out the “bad” bacteria). You can give the good guys an edge by adding plenty of probiotic foods to your diet. Options include low-fat yogurt and fermented products such as kimchi, sauerkraut, miso and pickles.

Health-Enhancing Spices

As delicious as these foods are, you’ll most likely want to add a little spice here and there. Fortunately, mother Nature has provided a whole catalog of herbs and spices that actually help to reduce pain and inflammation. If you enjoy Indian food, for instance, you’ll love the fact that turmeric contains curcumin, a powerful inflammation reducer. Garlic offers high levels of diallyl disulfide, another natural anti-inflammatory. Cayenne pepper is rich in a natural pain reliever called capsaicin. Don’t forget the oregano for a healthy dose of antioxidants.

Naturally Nice Desserts (Instead of Refined Sugar)

Refined sugar is notorious for feeding painful inflammatory disorders and symptoms. In fact, just one sugary soda per day has been shown to increase rheumatoid arthritis symptoms in women by 68 percent. The good news is that you can have a pretty sweet diet without the sugar. Try serving fresh or frozen fruit at the end of a meal for a refreshing change that won’t set off your pain sensors. If you must use a packaged sweetener, a natural option called stevia is probably the next-healthiest choice.

A Tasty Complement to Physical Therapy

As you start to feel the pain-relieving, anti-inflammatory benefits of your new dietary habits, you can get even more benefit from physical therapy and other pain management options. Our physical therapist can help you construct an entire lifestyle plan that incorporates diet, exercises, healthy ergonomics, and other strategies for helping you feel great. Contact us today!

Decrease Your Pain and Inflammation With This Nutritious Diet

Do you feel like the pain is unbearable? Pain and inflammation are two health issues that affect large swaths of the population. Considering a single source of pain alone, such as arthritis, reveals prevalence rates of approximately 40 million, says the Arthritis Foundation. According to the National Institutes of Health, one in four Americans suffer with pain that lasts more than 24 hours, and that statistic derives from research conducted in the early 2000s. But, physical therapy can help. Instead of suffering, see a Rehab Advantage & Sports Medicine physical therapist, and switch to a nutritious diet, says EatingWell, following these steps.

Reduce Intake of Unhealthy Carbs.

Unhealthy carbohydrates include all excessively processed starches. However, items with a higher starch content, such as wheat flour and whole-grain foods, are associated with improved health.

Get Plenty of Omega-3s.

Omega-3s are most commonly found in seafoods and nuts. The body uses these essential acids to form the building blocks of proteins and stimulate the immune system.

Have a Cup of Coffee or Tea.

The caffeine within a cup of coffee or tea also possesses antioxidant properties, reducing pain and inflammation. Yet, too much caffeine may have an adverse effect on the body. Avoid drinking caffeinated beverages in excess as well.

Use Sage and Spices Known for Antioxidant Properties.

Sage, cinnamon, cardamom and garlic possess antioxidant properties as well. Antioxidants function by eliminating unbound hydrogen atoms, also known as free radicals, within tissues. When free radicals come into contact with healthy tissue, they produce an inflammatory response.

Try Sour Cherries.

Sour cherries, while tart, make an excellent addition to a diet that seeks to reduce pain and inflammation as well. Furthermore, they can be used in dishes for any meal, including dessert.

Increase Consumption of Leafy, Green Vegetables.

Leafy, green vegetables are sources of vitamin A, and adequate vitamin consumption is key to maintaining homeostasis. Also, the National Institutes of Health explains, leafy vegetables provide a protective effect against diabetes and cardiovascular health problems.

Have a Cup of Yogurt.

Yogurt possesses a two-fold benefit for those in need of pain relief. Probiotics within yogurt restore the natural flora of the digestive tract, reducing pain from eating certain foods. Furthermore, frozen yogurts can be a healthy alternative to ice cream and other sweet treats.

Enjoy the Benefits of Dark Chocolate.

Dark chocolate also appears to reduce risk for heart disease, mental decline, diabetes and blood pressure, notes MoveForwardPT. These health conditions affect risk for chronic inflammation and pain, so increasing dark chocolate in the diet may lead to better management of pain as well.

Enjoy Bananas, Strawberries, Oranges and Other Fruit.

Fruits provide an excellent source of inflammation-fighting nutrients, reports the Harvard Health Publishing. Without getting the discussion of whether a tomato is a fruit or vegetable, just think of it as an anti-inflammatory food as well. Natural sugars also help curb cravings for sweet treats, made with granulated sugar, that have an association with inflammation.

Fight Pain and Inflammation With Both the Right Diet and Physical Therapy.

No one wants to live the discomfort and life-changing impact of pain and inflammation. Unfortunately, pain and inflammation continue to affect millions, but the right approach to managing these conditions can make all the difference. Discover how the right combination of diet and physical therapy can reduce inflammation by contacting our Dublin, GA office online now.

Nutrition: The Quick and Easy Way to Reduce Your Pain and Inflammation

If you are dealing with chronic pain or inflammation in your life, proper nutrition can play a key role in helping you find relief. Diet is an important part of any physical therapy regimen because eating the right foods can help your body recover from many different conditions. Eating right, paired with reduced stress and proper exercise can help in correcting inflammation and chronic pain. To find out more about how our nutritional services can benefit you, contact Rehab Advantage & Sports Medicine today and schedule a consultation with one of our physical therapists.

How does inflammation occur?

Inflammation is part of the body’s healing process, as it is an immune response to harm or sickness. If you’re feeling pain, there is probably inflammation at that location, as the two often go hand-in-hand. If you have an infection, a wound, tissue damage, or a buildup of toxins in your body, the immune response is triggered in order to initiate the healing process.

Without inflammation, injuries would not be able to heal completely; however, if the inflammatory response goes on too long, it can cause chronic inflammation. Chronic inflammation is a cause for worry, and your physical therapist will want to help you get it under control. Without treatment, chronic inflammation can lead to much worse outcomes, such as arthritis, diabetes, heart disease, and even some cancers.

The traditional methods of dealing with chronic inflammation include rest and medication. Traditionally, primary physicians would even recommend limiting your amounts of exercise. However, a lack of exercise can leave you worse off in the long run than doing the simple stretches and exercises that a physical therapist can teach you. Additionally, medications can often carry a host of nasty side effects and could potentially be habit-forming. The good news about treating pain and inflammation with diet is that it’s all natural!

How to maintain an anti-inflammatory diet:

Many patients who adopt an anti-inflammatory diet report lessened symptoms of pain and inflammation. You can help speed up the healing process as the body purifies itself during the inflammation process by switching to a diet that complements the removal of toxins. There are three basic components to an anti-inflammatory diet:

  • More vegetables. One of the best ways to reduce inflammation is to increase your veggie intake. This diet is most successful if you eat up to nine servings a day, with the vegetables preferably served raw. Brussels sprouts, cabbage, cauliflower, and broccoli are some the best options. It is okay to substitute fruits for a couple of your servings, in order to break it up, but vegetables should be your main ingredient for the most part.
  • Less red meat. It is best to avoid red meat altogether in an anti-inflammatory diet, but if you must add some in there, it should be very scarce. One small piece of steak, one time per week, should be your maximum limit. The proteins in red meat require extra work from your kidneys to process; therefore, eating a lot of it will slow down your healing process. The good news is that chicken and fish are just fine for an anti-inflammatory diet. Enjoy them with all of those servings of vegetables!
  • Less dairy and grains. In order to strengthen your body’s immune response as much as possible, you’ll want to try and avoid simple carbs and sugars completely. That means no pastries, no donuts, and no white breads. Dairy products should also be extremely limited, so be mindful of serving very little cheese or milk with anything. Whole grains such as barley, oats, brown rice, and wheat are best when practicing an anti-inflammatory diet.

Additional support:

If you stick to the diet listed above, you should see your pain and inflammation symptoms start to significantly reduce. You can also combat chronic inflammation by maintaining a healthy body weight, getting daily exercise, and learning how to manage your stress.

To learn more about how we can help you abide by a strict nutrition plan to decrease inflammation and boost overall wellness, contact our Dublin, GA office today. One of our physical therapists would be happy to set up a consultation and speak with you!