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Anti-Inflammatory
/ Detoxification Plan
for Chronic
Conditions
Many chronic
conditions of the
nerves-muscles-joints in
the body require more than
just physical treatment
directed to the affected
area(s). Often a broader
approach is needed to
reduce any systemic
irritability that may be
aggravating or perpetuating
the situation. Usually the
issue is not that a person
is lacking something, but
rather that a person needs
to decrease or eliminate
exposure to some irritating
substance(s). The majority
of the time this has to do
with food.
Pro-inflammatory foods
will increase inflammation,
increase pain from the
inflammation, and may also
raise the risk for chronic
disease. Toxic foods will
stress the body's immune
and digestive systems,
often resulting in fatigue
and poor healing. These
types of foods also tend to
be acidic to the body's
chemistry. Follow the
dietary guidelines below to
choose healthier foods and
beverages for at least a
two-week period. If you
start feeling better, give
the plan an additional few
weeks, then gradually
reintroduce some of the
restricted foods you wish
to eat again-one at a
time-to judge your body's
reaction. Permanently
eliminate any offending
pro-inflammatory or toxic
foods or beverages that
seem to be aggravating any
chronic
conditions.
Foods to Avoid:
· Sugar, high fructose
corn syrup, or artificial
sweeteners
· Partially
hydrogenated oils and trans
fatty acids (shortening,
margarine, dressing)
· Polyunsaturated
vegetables oils (corn, soy,
safflower, canola oil)
· Processed foods
(packaged, boxed, or canned
foods, most frozen
foods)
· Junk food (candy,
cookies, donuts, pastries,
pies, chips, pretzels,
crackers, frosting)
· Fried food (fried
chicken, French fries,
onion rings, wings)
· Fatty red meat and
pork (burgers, hot dogs,
sausage, bacon, salami,
bologna)
· White bread and
pasta (bleached white
flour)
· Peanuts
· Soda, alcohol
,blended coffee drinks,
energy drinks, fruit
juice
· Dairy (milk, ice
cream, cheese,
yogurt)
Foods to Eat:
· Wild salmon and
other fresh fish (avoid
shellfish)
· Organic or free
range poultry, turkey, game
hens
· Egg whites
· Raw Nuts and Seeds
(except peanuts)
· Extra Virgin Olive
oil, almond or avocado oil
(coconut oil for high temp
cooking)
· Fruits (limit dried
fruit to raisins / avoid
oranges)
· Vegetables
(especially leafy greens
and beets)
· Whole grains
(oatmeal, brown rice,
whole-wheat flour, sprouted
grains)
· Water, herbal and
green teas, plain black
coffee
(moderated)
Notes:
Moderate protein and grain
intake, favor
vegetables
Some people will need to
avoid potatoes, tomatoes,
and eggplant, which are in
the nightshade family of
plants that contain
solanine.
Some people will need to
avoid grass-related grains
such as wheat, rye and
barley due to gluten
intolerance.
The next
step is to look at
lifestyle habits that may
be contributing to toxic
exposure. Reduce as many of
these potential stressors
as possible to avoid added
strain on your system. It's
a cumulative effort that
may help to make the
difference in your
condition.
Potential
Stressors:
· Medications -
Interactions between
prescription and/or
over-the-counter meds are
common. Coordinate the
reduction of as many
medications with your MD as
possible.
· Mold / mildew /
dander / dust exposure -
Clean your home environment
of potential irritants,
paying close attention to
your carpet, drapes,
mattress, pillow,
furniture, air ducts,
sheets and blankets. Open
the windows daily to cross
ventilate your home.
· Food preparation -
Keep cutting boards,
knives, and sponges clean
at all times. Cover and
refrigerate unused food
quickly and discard
leftovers after two
days.
· Hygiene - Regularly
clean your toothbrushes and
hair brushes. Try using
natural soaps, cleansers,
deodorants, toothpaste,
body lotions, cosmetics,
hair sprays and
coloring.
· Household items -
Air fresheners, laundry
detergent, fabric
softeners, bleach, cooking
sprays, and cleaning
products that you come into
contact with should be
reviewed.
· Outdoor and indoor
hobbies - Exposure to
inhalants such as glue,
paint, and pesticides, or
contact irritants such as
certain plants, solvents,
or rough materials should
also be reviewed.
· Air and water - If
you have air or water
filters, be sure to change
the filters regularly,
including the air filter
for your central heater and
the water filter for your
ice maker. Filter out the
chlorine in your drinking
and shower water if
possible.
· Sleep - Sleep is
like food in that you need
just the right amount. Too
little or too much are
counterproductive and you
can't really make up in a
weekend what have you
missed all week. Most
adults require 7-8 hours of
sleep per night.
· Hydration and fluid
exchange - Drink water
throughout the day and try
to sweat passively 10-15
minutes via hot tub, sauna,
steam room, or bath several
times per week.
· Exercise - Lack of
activity is harmful to your
physical and mental health.
Minimal exercise
recommendations are 20-30
minutes sessions four days
per week.
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