Do the Foods You Eat Keep You in Pain?

By Steve Hefferon, CMT, PTA

What's Causing Your Pain?

When I say the word "inflammation," it's likely to evoke thoughts of painful joints and muscles, swelling, and a loss of mobility. But did you know that recent research shows that chronic inflammation in your body can lead to serious diseases such as diabetes, heart disease, some cancers, and Alzheimer's disease, to name just a few?

The amount of inflammation in your body varies and is dependent on a number of factors including your activity level, the amount of sleep you get, the degree of stress in your life, and even the foods you eat. What you have to realize is that these factors are cumulative -- meaning they build up over time. And the more that any or all of these factors get out of whack, the higher the risk for disease.

Early in life, these levels can be so low that you might not even be aware that you have any inflammation in your body. That's because our bodies do a fairly decent job of controlling the inflammation -- at least for a while. Then one day you wake up and you're in your 40s and something is just not right. That's when the fear begins to set in, and you think to yourself, What did I do wrong? or, What can I do now to help myself?

The first step is to get your C-reactive protein (CRP) levels tested. CRP is produced by the liver, and it rises when there is systemic inflammation in the body. Ask your doctor about this test (you may have to demand having it done). All it requires is a blood sample that will be evaluated by your doctor. And because diet can play a large role in how much or how little inflammation you have, you may want these levels looked at by a registered dietician who can help you formulate an appropriate eating plan.

If you have pain due to inflammation, you may choose to take the traditional medical path, which includes non-steroidal anti-inflammatory drugs (NSAIDs), steroids, and even joint-replacement surgery in extreme cases. The good news is that there are natural ways to fight inflammation without the undesirable side effects that often result from the treatments listed above.

What You Eat Makes All the Difference

The food you eat is a critical piece of the puzzle when it comes to controlling inflammation. The typical American diet consists of too much fat, tons of sugar, loads of red meat, and a frightening amount of processed foods -- all of which are likely to increase inflammation and contribute to obesity -- and obesity itself can cause inflammation.

By switching to an anti-inflammatory diet plan consisting of healthy whole foods, you can actually decrease inflammation and ease the pain and discomfort associated with it.

The first step is to avoid processed foods, foods high in sugar, and junk food whenever possible. Instead, choose fresh whole foods, especially anti-inflammatory varieties such as lean proteins, fruits, and vegetables. But choose carefully. Many vegetables and pre-packaged "health" foods can actually work against you.

Use this handy list of the best and worst foods for controlling inflammation:

Anti-inflammatory foods Atlantic salmon (wild) Fresh whole fruits, vegetables Bright multi-colored vegetables Green tea Water Olive oil Lean poultry Nuts, legumes, and seeds Dark green leafy vegetables Old fashioned oatmeal Spices, especially turmeric and ginger

Inflammatory foods Sugar, from any source Processed foods French Fries Fast Foods White bread Pasta Ice Cream Cheddar cheeses Snack foods Oils, such as vegetable and corn Soda, caffeine, and alcohol

In addition to these dietary changes, it is also recommended that you:

• Maintain a healthy weight. There is no question that eating healthy is not easy nowadays, whether you're at home or at a restaurant. But at the very least, you must try to decrease your intake of sugars and hydrogenated oils and increase your daily intake of fiber. Ideally, you should consume 35 grams of fiber per day (that is a ton of fiber, but it's worth shooting for).

• Get better sleep. 7 to 9 hours of sleep is a must for optimal health; getting a good night's sleep is key to controlling systemic inflammation.

• Relax more often to lower stress levels. Find time for yourself throughout the day to focus on your breathing and clear the clutter from your mind; learn to stay focused on the most important tasks in your life.

• Exercise on a regular basis. People always ask me, "What's the best exercise to do?" and I always tell them, "Do something you like to do and, if your body can tolerate it, aim for 15-20 minutes three times a week."

• Demand to have you CRP levels tested. This simple blood test is the best indicator of the amount of systemic inflammation in your body. Have your levels evaluated by a licensed health care provider who can suggest the most appropriate action.

So, if you are in pain and you've made a conscious decision to help yourself get better, these dietary and lifestyle changes will go far to help you live a healthier, pain-free life.

[Ed. Note: Steve Hefferon is co-founder of LoseTheBackPain.com and The Healthy Back Institute. He has a B.S. degree in Health/Fitness and is both a Fitness Trainer and a Certified Massage Therapist. He has combined these skills to become one of the countries top Post-Rehabilitation specialists. To learn more about Steve and The Healthy Back Institute, click here.]

Health & Immunity: Is Stress Making Your Hay Fever Worse? By Joseph McCaffrey, MD, FACS

Managing stress and emotions is a cornerstone of healthy living. New research documents yet another area where a person's stress level affects their well-being. Stress definitely makes things worse for people with seasonal allergies.

Jan Kiecolt-Glaser, a professor of psychology and psychiatry at Ohio State, has long studied the effects of stress. She recently reported the results of a study of the effects of stress on people with seasonal allergies (such as hay fever).¹

Twenty-eight people with seasonal allergies volunteered for the experiment (God bless the good people who volunteer for these things). They had skin tests and lots of other tests performed several times to see how strongly they responded to various substances. They were then divided into two groups.

The first group went through a low-stress experimental test. Researchers asked them to read a magazine article alone and then record themselves reading it out loud. After the experiment, the test subjects showed no difference in the size of the skin wheal they had in response to a known allergen.

The second group was given a high-stress test. They had to make a 10-minute speech to a group of stern-looking, white-coated "behavioral experts", and then solve math problems in their head -- all the while being videotaped. I think most of us would find that at least a little stressful.

After the high-stress experience, the volunteers' allergic reaction as shown on the skin wheal was twice as big after the stress as it was before. Even more impressive, when these test subjects became stressed following the experiment, they were more than four times as likely to have an increased response to the allergic substance the next day.

This suggests that a single stressful experience can have a prolonged effect. Although the study didn't look into it specifically, we can imagine the implications of a person experiencing repeated episodes of stress, day in and day out.

Remember that the stress these people experienced was not the stress of a life-and-death situation. The researchers didn't send them into combat or out to fight wild wolves. The stress they experienced was the type we all might experience several times on a typical day in modern society.

This is yet another study showing that stress has profound effects on the immune system. Fortunately, other studies show that meditation and other stress management techniques neutralize the effects of stress. This is yet another reason to incorporate stress and emotional management into your healthy lifestyle.

Reference

1. Results reported at the 2008 meeting of the American Psychological Association.

[Ed. Note: Joseph F. McCaffrey, MD, FACS is a board-certified surgeon with extensive experience in alternative medicine, including certification as a HeartMath Trainer. His areas of expertise include mind-body interaction and cognitive restructuring. Dr. McCaffrey strives to help people attain their optimum level of vitality through attention to all aspects of wellness. For more information, click here.]

Healthy Recipes: Almond-Crusted Goat Cheese over Mixed Greens By Kelley Herring

This simple, upscale recipe is sure to impress your friends. In addition to its elegant looks, it also provides a good source of five nutrients, including calcium. An analysis of ten studies published in the Journal of the National Cancer Institute found that people getting the most calcium from food had a 14% lower risk of colorectal cancer compared to those getting the least.¹ Be sure to choose a high-quality, organic goat cheese for this recipe.

Time To Table: 20 minutes
Serves: 6

The Benefits
Good source of calcium, magnesium, protein, vitamin E, riboflavin

Ingredients
2 ounces organic, fresh goat cheese logs
1 tbsp water
1/4 cup organic brown rice flour
1/4 tsp Celtic sea salt
1/8 tsp freshly cracked black pepper
3 Tbsp organic extra virgin olive oil, divided
1/2 cup sliced organic almonds, lightly toasted
2 Tbsp aged balsamic vinegar, or to taste
1 large organic omega-3 egg

Preparation
Preheat oven to 350°F. Cut each goat cheese log into 5 slices. Whisk egg with water in a small bowl. Mix flour, salt, and pepper in another bowl. Place almonds in a third shallow bowl. Roll goat cheese slices in flour mixture and shake off excess. Then dip into egg mixture and roll in almonds to coat, pressing gently to adhere. Place coated goat cheese on an oiled baking sheet and drizzle with a tablespoon of the olive oil. Bake 10 to 12 minutes, until cheese is softened and sizzling. Allow goat cheese to cool a few minutes. To serve, divide greens between six salad plates. Place 1 or 2 warm cheese slices on each plate. Drizzle with extra virgin olive oil and balsamic vinegar.

Nutrition Information
212.93 kcal Calories, 8.76 g Carbohydrate, 45.05 mg Cholesterol, 17.22 g Total Fat, 1.77 g Fiber, 6.93 g Protein, 142.88 mg Sodium, 1.53 g Sugars, 4 g Saturated fat, 0 trans Fat, 9.93 g Monounsaturated fat, 2.43 g Polyunsaturated fat

Reference

1. Cho E, et al. J Natl Cancer Inst. 2004;96(13):1015-1022.

[Ed Note: Do you love dessert, but not the sugar? Kelley Herring's new company, Wellness Bakeries, has created all-natural, protein-packed, high-fiber, low glycemic dessert mixes that you can enjoy without a moment's guilt. To learn more and try a delicious slice for yourself, click here.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 09-26-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/