“You see, we are seeing an epidemic of inflammatory diseases In fact almost all modern diseases. – Everything from autoimmune diseases, diseases heart and cancer to obesity, diabetes and dementia – it is caused by inflammation “
As a physical therapist I see a crisis in the clinic . People caught in the cycle of chronic pain medications are delivered or received injections and sent back with an offer of hope for any way out of this vicious circle. Unfortunately, I have heard stories of people who believe what they are told; the only way to survive your joint pain is to continue to receive regular injections awaiting a cortisone joint replacement. Are you really doomed to have pain forever because nobody can figure out the root cause or offer tips on how to really improve your condition?
One of the most common questions I hear in the clinic that is, “Should I use heat or ice?”
Today I want to address a joint best remedy for heat or ice. Fat is the new ice and here’s why.
Patients diagnosed with musculoskeletal diseases said to have a predisposition to dysfunction in the gastrointestinal system.
This study looked the treatment of arthritis in patients with inflammatory bowel disease. They found most commonly affected joints are the knees, ankles, wrists, elbows and hips joint arthritis usually resolves once the intestinal disease is under control. So the question begs, why some in the medical community just focus on reducing pain and inflammation through medication as opposed to the restoration of intestinal disease and therefore the joint disease through nutrition?
Restoration takes time and work. Michael Pollan says: “Time is the missing ingredient in our recipes and our lives.” I’d say it’s also the missing ingredient in the medical community.
In physical therapy we see a variety of people ranging from very recent (acute) injury to those who have years of dysfunction and breakdown (chronic). Physical therapists are trained to detect and treat biomechanical dysfunctions. Recently, I had a patient who fits the category of chronic pain, but it was not a systemic inflammatory issue. The subtalar joint restriction in their joints and Talocrual led to weakness and muscle imbalance. Once resolved, she has been able to return to full activity and is free of pain. She has had a mechanical dysfunction for more than a year that is not properly treated. I should add that she also has been eating a clean diet and has little to no other medical problems. In contrast, about 57% of the patient population in PT today can be categorized as acute sustained.
Acute pain is similar to sustained chronic due to length of time. However, he sustained acute pain becomes hypersensitive brain and acts as if there is still damage even though tissue may have healed much earlier. The immune system promotes inflammation due to the natural healing ability of the body. The brain can keep the body in a chronically inflamed state. Chronic inflammation is when the body’s immune and neurological system overloaded systems have been continuously trying to fix its imbalances. Chronic pain may be the result of mechanical dysfunction in the body that unimproved yet. sustained acute pain is most likely the result of a hyperactive immune system is more of an inflammatory disorder of a mechanical disorder. If it does not restart, the brain can keep the body in a chronically inflamed state and the immune system will begin to attack healthy tissue and therefore autoimmunity can be born. Not everyone with sustained acute pain is subject to an autoimmune condition, but it is important to know that chronic inflammation is driven by more than just the stagnant fluid in the joint. It is also important to know that the restoration of its sustained inflammation / chronic joint occurs more efficiently through the intestine through a bag of ice topical.
If the internal environment is not, then unique external fixing mechanical problems never end in the true restoration. Persistent pain, stiffness, tightness can be much more of a problem than mechanical inflammatory problem. Inflammation is improved by rebooting the immune system by relieving stress, attention, exercise, therapy, especially nutrition.
Checklist for chronic inflammation
The American Academy of Pain Medicine reports that pain affects more Americans than diabetes, heart disease and cancer combined. An estimated 100 million Americans reported that chronic pain. In his book, Taming Pain Cheryl Wardlaw gives a checklist to determine if it can be chronic inflammation.
- Do you have recurring pain anywhere?
- Have you had gastrointestinal inflammation due to a high dose of antibiotics, viruses, parasites, NSAIDs, or food allergies?
- Do you have constant pain and inflammation combined with any gastrointestinal problems such as bloating, diarrhea, constipation, acid reflux, pain after eating, or ulcers?
- Do you have a specific injury to point again in the last 6 months?
- His unpredictable pain and not reproduced specific movements or positions?
- Does your pain is reproduced in a variety of places?
- Do you have stiffness and pain?
If the answer is yes to any of the above questions, it stresses your immune system. It is time to consider the connection between the food you eat, your intestinal disorder, and inflamed immune system has an effect on the rest of your body.
which controls inflammation?
Your brain is very focused on the pain. Fortunately we want to warn of impending death. The brain continues firing neurons damaged area to keep hurting so you can do something about it and escape danger. Sometimes the injury has healed and the tissue is not damaged, but there is a disconnect between the body and the brain. In This article Dr Ballantyne and Dr. Sullivan explained, “The intensity of chronic pain may not be reliable as of the extent or severity of tissue damage because chronic pain is not determined by nociception. “ chronic pain can replace the parts of your brain and if the brain becomes inflamed and oversensitive, who has trouble turning off the switch pain so to speak.
How does the brain swell? As I explained earlier The vagus nerve is the direct road communication between the gut and the brain and modulates inflammation by assessing the healthy or unhealthy community of microorganisms (microbiome) in the intestine. Your intestinal health can have an effect on mood, stress levels, and systemic inflammation.
Seventy to eighty percent of our immune cells are housed in the intestine. An inflamed gastrointestinal tract negatively affects the brain and can also create musculoskeletal pain and inflammation through chronic immune activity. In return, the presence of healthy bacteria in the intestine itself creates a positive feedback loop between the gut and the brain and improves the action of the vagus nerve.
How to improve the immune system through food
Cheryl Wardlaw writes: “To succeed in its journey to stop chronic pain, you have to restore the health of committed your body systems. health means eating the right foods and getting the nutrition you need. too much or too little of a nutrient can actually make some of your symptoms muscle, joint and nerve. the imbalance in supply can damage cells and trigger an immune response. “
processed foods of modern Western diet are full of trans fats, refined carbohydrates, processed grains, conventional meat, GMOs, artificial flavors and sweeteners, refined vegetable oils, and low-fat dairy pasteurized. Avoid these foods because they increase inflammation and irritate the gut.
Eat an anti-inflammatory diet is the best way to restart the immune system.
Your diet should be filled with lots of antioxidants. I wrote about antioxidants and the best foods to decrease inflammation here. Your diet should also be full of a lot of healthy probiotics gut (blog here ).
Carbohydrates, proteins and fats are called macronutrients. The macronutrients I see people neglect the most in your diet is fat.
fatty acids in foods are known as Omega-6 and Omega-3. The relationship between the two is supposed to be 1: 1. In the current Western diet, the ratio can be as high as 40: 1, when people eat too much processed foods filled with soy, corn and refined vegetable oils. It is not the healthy Omega-6 fatty acids found in poultry, pork, nuts, avocados and eggs, and they may even have a positive effect on your health.
Omega 6s are found in processed foods are attributed in pathogenesis of many diseases, including cardiovascular disease, cancer and inflammatory and autoimmune diseases, while increasing levels of omega-3 fatty acids exert suppressive effects.
When you hear people say ‘eat fat’, which are mainly talking about omega-3 for heart health, healthy brain, gut healthy anti-inflammatory properties. Foods rich in Omega 3 are:
- pasture raised eggs (especially the yolk)
- seeds hemp
- flax seeds
- chia seeds
- olive oil
- oil cod liver
A study shows that fish oil supplementation 1,000-2,000 mg daily had significant effectiveness in improving the performance of the knee and are also safe in patients mild to moderate stages of osteoarthritics knee . The fish oil supplements are a way to get a good dose of Omega’3s in your diet. If you decide to take in supplement form, it sure is cold pressed, since greater purity and potency of the supplement is guaranteed. I’m more of an advocate to include in your diet through healthy food, but sometimes a supplement can be effective. You can also find supplements of fish oil burpless.
Do not be afraid of fat. Fat is not fattening. Sugar makes itself. Fat speeds up your metabolism and can help you be more efficient in burning calories. Proponents of a ketogenic diet eat a large percentage of foods rich in healthy fats. Some are so high in 75% of their daily calories from fat. This low-fat diet high in carbohydrate (HFLC) is increasingly being heralded by doctors as a means to reverse obesity, diabetes and metabolic syndromes. I have seen work on myself and many of my clients, as they have been able to improve intestinal health, lose weight and reduce inflammation.
If you are interested in trying a ketogenic diet make sure you do it properly because most recommend keeping track of ketones in the blood during the diet to make sure your body is in ketosis . Good news, though! There application for that. As always, consult a physician functional medicine, nutritionist, dietitian, or certified health trainer before embarking on this journey alone.
Did you know that a good amount of fat in your diet allows you to curb sugar cravings?
So the next time you reach an icepack or NSAIDs to treat their chronically inflamed joints, go instead to your kitchen and make a healthy and nutritious food, anti-inflammatory full of antioxidants, probiotics and healthy Omega 3 fats. I created another delicious dish shake high in healthy fat, it has a good amount of Omega-3, and contains the super antioxidant, Cocoa.
chocolate banana avocado smoothie Bowl
banana chocolate avocado smoothie Bowl
(homemade with cashew cream see below)
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1 tablespoon cream of cashew homemade
1/2 cup full-fat coconut milk
1/4 of a peeled avocado
1 frozen banana
1 TBS cocoa nibs
1 teaspoon cocoa powder
2 teaspoons maple syrup
1/2 teaspoon vanilla
Sprinkle Himalayan Sea Salt
Mix all ingredients together in their Vitamix
Pour into a bowl and sprinkle with your favorite ingredients
flaked unsweetened coconut
fresh or frozen berries
pecans or walnuts
drizzle of honey
made in cashew nut house Cream
- Place 1 cup raw cashews in a bowl
- fill the container with water until the chestnuts cashews are covered
- Cover and let soak overnight in the refrigerator
- Moler water and cashews soaked in his Vitamix until a cream is formed.
For personal assistance with how to create the best anti-inflammatory for you, then diet contact me . I would love to help you.
Feel free contacted me , so if you are a physical therapist wondering how to implement nutritional advice with their clientele.
for more information to help understand sustained Acute Pain then I suggest reading the book, Taming pain.
feel free to comment below.
Enjoy fat, enjoy life,
Melanie Connell, MPT, MTC, CHC