Anti-Inflammatory Diet for Pain Relief

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

A quality fish oil supplement needs to be in your diet. It's important to look for fish oil that has been molecularly distilled and contains at least 500mg of both DHA and EPA. There are plenty of fish oil supplements on the market that will advertise 1000mg of fish oil, but not all contain the recommended amount of those two acids.