Listed Below are several tips to decrease inflammation provided by Julie Katz, Registered Dietitian
o Limit processed foods
o Limit deep fried foods
o Snack on whole fruits, nuts, seeds, and fresh vegetables instead of cookies and chips
o Eat more fish and less red meat
o Drink plenty of water, fresh 100% fruit and vegetable juice, and herbal teas
A Cortisone shot is an injection that is given to decrease pain and inflammation. Most doctors limit an individual to 2 or 3 injections per area over a 12 month period because repeated injections may lead to tissue damage. Some patients might get a cortisone injection prior to beginning physical therapy. Some patients may not get an injection unless pain is preventing progress with physical therapy.
When working out, it is normal to feel fatigue and muscle burn with strength/endurance training. But you should be aware of the difference between muscle fatigue versus pain. If you experience pain while working out, you should stop the activity you are doing. Pain can develop from inflammation, bad form with exercise, and overuse of a specific muscle. Pushing yourself too far could lead to an injury that can prevent you from doing the sports or exercises you enjoy. Use ice to decrease the pain developed from the exercise. If your symptoms do not lessen with ice and rest, visit your local physician or physical therapist.
Swelling and inflammation are problems that can lead to the pain you are feeling. To help decrease inflammation, and therefore pain, it is important to follow a healthy, well-balanced diet. The Food Guide Pyramid can help you to make wise choices by including a variety of whole grains, fruits and vegetables and eating sugar, sodium and fat in moderation. It is also important to choose more fresh foods and limit processed foods, as these have been known to lead to inflammation.
Choose whole grains like whole wheat bread, brown rice, and whole grain cereals.
Try to avoid processed or refined grains- meaning that they are white and the good parts (fiber and B-vitamins) have been removed.
Vegetables and Fruits:
All are good sources of fiber, vitamins, and minerals.
Make sure to get a variety of color to get all of the nutrients and aim for at least 5 servings daily.
An antioxidant that fights inflammation
Supports healthy connective tissue
Involved in collagen formation
Sources: broccoli, melons, oranges, mango, sweet potato, spinach, collard and mustard greens, strawberries, red bell peppers, kiwi, pineapple, Brussels sprouts, tomatoes
Works with calcium to promote bone formation
Sources: seeds, nuts, legumes, unrefined cereal grains, dark green leafy vegetables
Antioxidants and Phytochemicals
Have anti-inflammatory properties
Choose berries and other brightly colored fruit and vegetables
Some studies have shown this trace mineral to help with osteoarthritis
Helps cartilage and bone to absorb calcium
Sources: apples, legumes, leafy vegetables, carrots, pears, grapes, grains, some drinking water
Fats and Oils:
Total fat 25-35% of calories
Choose healthy fats from unsaturated sources
Olive oil has been shown to reduce pain and inflammation – can be used in place of vegetable oil in baking
Focus on Omega-3 fatty acids
Powerful anti-inflammatory agent
Sources: cold water oily fish (salmon, tuna, mackerel, anchovies, herring, sardines, lake trout), walnuts, flaxseed, canola oil, pumpkin seeds, soybeans
Speak to your doctor if you are interested in adding fish oil for flax supplements
Limit saturated fat from animal sources to less than 7% of total calories
An 1800 calorie meal plan should have <60 grams total fat and <14 grams saturated fat
Choose low fat or fat free dairy products daily
Low fat calcium products have been found to promote wt loss
Contributes to positive bone growth and maintenance of bone density
Sources: low fat/fat free milk, yogurt and cheese, fortified soy milk and orange juice, dark green leafy vegetables, canned sardines and salmon with bones
Low levels of vitamin D can lead to more rapid progression of osteoarthritis
Sources: fish-liver oil, butter and cream, egg yolks, liver, fortified milk and dairy products, fortified cereals
Needed to build healthy tissues
Choose lean poultry, fish and seafood, nuts, legumes and seeds
Fatty red meat may trigger inflammation- choose lean cuts and limit
May held reduce pain and inflammation
Sources: soybeans, soy nuts, tofu and soy milk
Try to limit processed soy foods
Written by Julie Katz, Registered Dietitian- Baltimore, MD