Final Newsletter 2024 (5) - Flipbook - Page 20
Healthy Fats
Including omega 3 fatty acids which reduce inflammation in the
body. Fatty fish are a good source of omega 3s so include salmon,
mackerel, anchovies, sardines, tuna steak and herring. Other
sources are walnuts and ground flaxseed.
Monounsaturated fat is another healthy fat you will want to
include. Olive oil is a good source of this type of fat, as well as
containing antioxidants to support your immune system, and also
a compound called oleocanthal which has been shown to have
anti-inflammatory and pain relieving effects .
Other healthy fats are found in coconut oil, rapeseed oil, avocado,
olives, nuts and seeds. Avocados are great because they contain
a good amount of fibre, monounsaturated fat and vitamin E which
is an antioxidant.
Fibre
Fibre has been shown to lower C reactive protein, an
inflammatory marker in the blood. It also keeps your digestive
system moving regularly allowing for daily bowel movements,
which are really important to avoid toxins being reabsorbed back
into the bloodstream. We should be eating 30g of fibre a day. You
can get this from vegetables, fruit, nuts and seeds. If you eat
bread, pasta and noodles, switch to a whole grain version.
Lentils and beans
Legumes (beans, peas and lentils) contain fibre, protein, folic acid
and lots of important minerals such as magnesium, iron, zinc and
potassium. Include them in soups, stews and salads.
Turmeric, cinnamon and ginger
Turmeric contains curcumin which has been shown to relieve
pain, as well as calm the digestive system. Cinnamon and ginger
both have anti-inflammatory properties, and cinnamon also
balances your blood sugar levels leading to more balanced
energy.
Avoid
Sugar, refined carbohydrates, gluten, processed foods, artificial sweeteners &
caffeine
Please note…Pain Relief Foundation can only provide information, not give advice. The information
in this newsletter is not a substitute for a personal consultation with a qualified medical
professional. If in doubt, please talk to your doctor.
