Yoga Tonic

Top Holistic Treatments for Inflammation

The easiest tips to incorporate are to drink more water and rest. I have to be careful with rest though. If it’s discomfort due to my fibromyalgia, I need to move – slowly and gently at first but staying still isn’t helpful.

I’m a big fan of dry brushing – again going very gently but oh my gosh, this feel so good! It increases circulation and helps to bring me back to life.  Anything that increases circulation will be helpful – massage and self-massage. I love my massage therapy balls. Plus the jokes are really helpful for breaking the pain cycle!

Epsom salt baths are a staple in my life too. I probably take at least one a week and sometimes every day.

If you know me, you know I’m borderline obsessed with food and spices/herbs. I’ve long realized there’s a direct connection between what I ingest and how I feel. Everyone is slightly different but below are some great guidelines. Again, though, everyone is different – broccoli and kale are super nutritious but there are conditions making it a no no for some people.

I am not a medical professional. Please work with your doctor to find what works best for you.

Here’s the list. Did I miss anything?  Which are your favorites?

1. Drink more water

2. Rest

3. Heat and Ice Therapy

Ice for trauma with in 48 hours

Heat to increase blood circulation

4. Massage

Improves  blood circulation

Stimulates nerve condition

Facilitates lymphatic drainage

Try self-massage – Lessen Neck and Head Stress, Upper Back Relief or Help for Your Hands, Wrists, and Forearms

5. Essential Oils

Arnica, Calendula, St John’s Wort or Peppermint relaxes tense muscles and improve circulation

6. Arnica

Stimulates white blood cells and disperses trapped, disorganized fluids from bruised joints, tissues, and muscles

7. Vitamin supplementation

Vitamin D reduces inflammation and vitamin E reduces inflammation as well as cleansing the body of free radicals

8. Dry Brushing

Increase circulation

9. Magnesium – Muscle relaxer

Epsom salt baths at temp ~ 80* for 20 minutes

Magnesium oil spray for 20 minutes or on feet before bed

10. Spices and Herbs

Turmeric (works best when used with Black Pepper), Ginger, Cayenne, Rosemary, Cinnamon, Basil, Cardamom, Chives, Cilantro, Cloves, Garlic & Parsley all have strong anti-inflammatory properties

Golden Milk

recipe here (I use flax milk – anti-inflammatory – instead of the suggested coconut milk)

11. Food Choices

Avoid

Sugar

Corn syrup, Agave, Fructose, Maltose, Sorghum, Sucrose, Hidden places

Try – stevia, honey, molasses, fruit without added sugar

Common Cooking Oils

Vegetable, Grapeseed, Cottonseed, Sunflower, Safflower, Corn

Try – Macadamia oil, Extra Virgin Olive oil (not at high heats), Coconut oil (my personal favorite)

Trans Fats

Processed foods

Try – foods containing no trans fats, cook

Dairy

Try – Kefir and unsweetened yogurt in moderation are fine for some. Almond milks, Coconut milk, Flax Milk (my personal favorite) – make sure your milk does not include carrageenan

Feedlot raised meat

Fed grains like soy, beans and corn which are high in inflammatory omega 6 & low in anti-inflammatory omega 3. Also have hormones and antibiotics

Try – organic, free-range meat

Red Meat and Processed Meat

UCSD School of Medicine study – Neu5Gc -> triggers anti-Neu5Gc  antibodies -> chronic inflammation

Try – red meat in moderation but cut out processed meat

Alcohol

Try – anti-inflammatory green tea

Refined Grains

Whites – rice, flour, bread, noodles, pasta, pastries. Often include other inflammatory ingredients – sugar, trans fats, dairy…

Try – minimally processed foods if you can handle gluten. Don’t trust 100% whole on the box – no guidelines

Artificial Food additives

aspartame, msg

Try – again, cooking

Sensitive foods

Everyone has their own foods that just don’t work for them.

Common foods include nightshades, yeast, soy.

Add

Kelp

Contains fucoidan – anti-inflammatory, anti-tumor, and anti-oxidative

but not seaweed snack – lots of salt and veg oil

Wild Caught Salmon – not as easily converted inside the body. Also Anchovy (European, raw), Mackerel (salted), Flax seeds, Walnuts 

EPA, DHA – 2 potent omega-3s that help with anti-inflammation

Shiitake Mushrooms

but not deep fried mushrooms

Green Tea

flavonoids – anti-inflammation

Papaya – pineapple

Papain (protein-digesting enzyme)

Vitamins C & E – reduce inflammation & improve digestion

Blueberry – Blackberry, Cranberry, Strawberry, Raspberry

Antioxidant powerhouse

High in phytonutrients anti-inflammatory protection against disease such as cancer and dementia

Extra Virgin Olive Oil

Polyphenols – protects heart and blood vessels from inflammation

Broccoli (other greats – cauliflower, kale, brussel sprouts)

Phytonutrients such as sulforaphane – anti-inflammatory and anti-cancer

Avocado

Almond

Sweet Potato

Beta-Carotene, Manganese, Vitamins B6 & C, & Fiber rich -> heal inflammation

but not processed potatoes