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
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