Anti-Inflammatory Diet

Most people are aware of mechanical causes of back pain such as ligament sprains, muscle, strains, slipped discs, etc.  Fewer people are aware of inflammatory spinal pain, and the fact that our diets can lead to systemic inflammation that results in pain throughout the body.  It's important to be knowledgeable about the ways diet can promote inflammation, the foods that cause it, and a list of foods that actually fight inflammation.  

There's no doubt that we don't make great food choices as a country, as evidenced by the ever increasing percentages of obesity and lifestyle diseases.  The standard American diet now depends largely on "comfort foods" where typically 60% of the calories come from oils, flour and sugar.  While these foods taste good, they contain a high amount of arachidonic acid.  Why should you care about arachidonic acid?

Arachidonic Acid

The two common fatty acids in our diet are Omega-6 and Omega-3 fatty acids.  It is recommended that we consume a 1:1 ration of these fatty acids, but the average American diet can have as much as a 30:1 ratio.  When our diet is high in omega-6 fatty acids it shifts our tissue towards the pathogenesis of many diseases: proinflammatory, prothrombotic and proconstrictive.  One form of Omega-6 is arachidonic acid.  While this acid in small quantities is essential for proper nutrition, in high quantities it can promote excess inflammation throughout our bodies.  The arachidonic acid that we eat is eventually converted into prostaglandins that can cause pain and inflammation.  To a certain extent, we are literally eating pain and inflammation with poor dieting.  

Food High in Omega-6:Omega-3 ratio
In an effort to reduce inflammation, it is recommended that you avoid foods that have a high ratio of Omega-6 to Omega-3.  The following is a list of some common foods that tend to have a high ratio.

Grains - 20:1
Seed and seed oils - 70:1
Soybean oil - 7:1
Chicken - 15:1
Potato Chips - 60:1

Benefits of Omega-3

The long-chain forms of Omega-3 fatty acicds are DHA and EPA.  DHA is the building block of brain tissue and EPA is its precursor.  The following is a list of the benefits and conditions that are improved with Omega-3 acids in the diet.

Healthier, stronger bones
Improved mood regulation
Reduced risk of Parkinson's
Reduced risk of death from ALL causes
Prevention of vascular complications from Type-II diabetes
Gallstones
Multiple Sclerosis
Brain and eye development in babies
Peripheral artery disease
Preventing postpartum depression
Combating cancer

Foods High in Omega-3

Flax seed oil
Canola Oil
Walnuts
Fish
Shellfish
Krill
Cod liver oil
Omega-3 enriched eggs
Pasture-raised meats
Wild rice
Beans

Anti-Inflammatory Foods

Along with focusing on foods that will provide the correct ratio of Omega-6 to Omega-3 fatty acids, there are also certain foods that have anti-inflammatory properties:

Vegetables
Fruit
Sweet potatoes and other tubers
Dark Chocolate
Red wine
Coffee and tea
Ginger, turmeric, garlic and other spices
Olive oil, Coconut oil and butter

Research also shows that a diet referred to as the ketogenic Mediterranean diet, which excludes foods such as sugar, refined grains, whole grains and legumes has been shown to reduce systemic inflammation.  

While the focus of this has been on reducing pain, more and more research is showing that inflammation may be at the source of just about every chronic disease we're facing today.  I would encourage anyone reading this to think twice before reaching for the NSAIDs and consider making the proper dietary changes to reduce pain and inflammation.  

Dr. Jeremy Sedlock
Align Chiropractic
www.chiropractorloganville.com
(770)-554-5292