Michael Sabia, MD
Division Head, Pain Management
Pain Medicine Fellowship Director
Assistant Professor of Anesthesiology
Cooper Medical School of Rowan University
Department of Anesthesiology
Division of Pain Management
One of the most frequent questions doctors are asked is about the connection between diet and various medical conditions. While there is a lot of information about how diet affects conditions such as diabetes, heart disease and high blood pressure, patients are often surprised that what they eat can play a role in achy joints and muscles and bodily inflammation.
The typical “American diet” is filled with refined sugars, saturated fat and processed foods. These compounds create a pro-inflammatory state in the human body which eventually leads to degenerated disease. Consuming these products causes an imbalance of essential fatty acids, which in turn leads to the production of inflammatory mediators (PGE2, LTB4, TXA2). These mediators cause inflammation, pain and a host of other problems, including arthritis.
Many of these same inflammatory mediators are also involved in the development of heart disease. Alzheimer’s disease is thought to manifest as a chronic inflammatory state of the brain. In fact, patients with rheumatoid arthritis on a consistent anti-inflammatory regimen have a lower incidence of developing Alzheimer’s. Every medication comes with risk, so ask your doctor before loading up on the Ibuprofen or other over-the-counter anti-inflammatory medications.
A simple diet change can go a long way. One of the most consistent research findings is that daily consumption of fruits and vegetables lead to lower rates of heart disease, stroke and cancer, all of which are pro-inflammatory conditions.
To lower your risk of inflammatory conditions and other diseases, your diet should include the following:
• Foods high in Omega 3 fats (the good kind of fat): salmon, flaxseed, walnuts, green leafy vegetables, herring (fish), olive oil, coconut oil
• Foods high in fiber: fruits, beans, lentils,vegetables, artichokes, soy beans
• Foods rich in antioxidants: onions, garlic, spinach, carrots, green tea, blueberries, pomegranate seeds
Certain spices can also help control inflammation and add variety to your meals. Try using more of these when preparing meals: turmeric, cayenne, ginger, rosemary, oregano, chili pepper, nutmeg, basil, sage and cinnamon.
When looking for foods to avoid, steer clear of foods high in trans-fat and Omega 6 (the bad kind of fat) including foods with a long shelf life like chips and crackers. Also limit fatty red meat, corn, peanut oil and heavy cream.
Avoid foods that cause a rapid rise and fall of insulin levels which can affect inflammation such as white bread, instant rice, corn-based cereals and bagels. In general, you should also avoid foods that contain artificial colors, flavors, dyes and the sweetener aspartame.
By learning to read food labels, you will be able to identify those ingredients and additives that promote inflammation.