Importance of Nutrition with Chiropractic Care

Author: Dr.Kimberly Huynh and Tiera Smith

April 22nd, 2022 · 5 min




The food we put into our bodies play a big role in our physical health and overall wellness. While regular chiropractic care can help and prevent injuries, having a healthy diet can help maximize the benefits of chiropractic treatments. A healthy diet provides the proper nutrients the body needs for healing and optimal performance. On the other hand, a poor diet can manifest itself as inflammation, joint pain, and other health conditions.

Incorporating anti-inflammatory foods and making smart food choices may help control pain levels and help you feel your best. The following list serves as a general guideline.



Vegetables


Aim for a colourful plate of vegetables and fruits as it provides a range of antioxidants. Antioxidants help fight off free radicals which have harmful effects in our body by damaging cells, creating inflammation and a wide range of diseases.

Kale, spinach, broccoli, tomatoes, brussel sprouts, collards, mushrooms, carrots, and cauliflower contain anti-inflammatory compounds, as well are high in fiber, vitamins, and minerals your body needs to work at its best.



Fruits



Berries can help fight inflammation and lessen pain. Switch out processed snacks and try blueberries, blackberries, raspberries, or strawberries instead. They contain beneficial antioxidants, fibre, vitamins, and minerals.

In addition, cherries, oranges, pomegranates, tomatoes and grapes are loaded with antioxidants.


Fatty fruits such as avocados and olives provide a great source of omega-3. Omega-3’s help decrease inflammation by reducing inflammatory molecules and substances in our bodies. Studies have shown a connection between higher omega-3 intake and reduced inflammation.



Complex Carbohydrates


Try incorporating more ‘complex’ carbohydrates over ‘simple’ refined carbohydrates. Complex carbohydrates help keep us satiated and have more health benefits as they contain more vitamins, minerals, and fiber. On the other hand, simple refined carbohydrates may cause inflammation in your body as it elevates blood sugar quickly and creates an inflammatory response. These may increase the risk of being overweight, type 2 diabetes, heart diseases, and other health concerns.

Complex carbohydrates that may be included in your regular diet include whole wheat, whole grain pasta, brown rice, oats, quinoa, whole barley, whole grain rye, millet, buckwheat, corn, beans, and lentils.

Moreover, it is equally as important to reduce intake of white bread, white rice, breakfast cereals, cakes, cookies, sweet treats, fries, and chips.



Lean Meat



High intake of processed and red meats have been associated with higher blood levels of inflammatory markers. They are high in saturated fat, which can cause inflammation.

In general, grass-fed meats contain higher levels of omega-3s than grain-fed meat lack. Opt for lean meats that have relatively low fat content. These include white meat such as skinless chicken and turkey. When eating red meats, opt for leaner cuts with the fat trimmed off.

Try reducing intake of processed meats that have been salted, cured, fermented, or smoked. These include bacon, hot dogs, deli meats, meat jerkies, and sausages.



Fish



Fatty fishes such as wild-caught salmon, tuna, mackerel, herring, and sardines contain high levels of omega-3, eicosapebtaenoic acid (EPA), and dicisahexaenoic acid (DHA) all having anti-inflammatory effects. They also contain vitamin D, which can decrease joint swelling and pain.



Adequate Hydration

In addition to proper nourishment, it is important to be adequately hydrated. Water helps keep joints lubricated and get rid of toxins in the body. Other healthy drinks include green tea, tart cherry juice, turmeric milk, fruit and vegetable smoothies which contain compounds that inhibit inflammation.

Avoid sodas, energy drinks, sports drinks, and high fructose fruit juices as much as possible.



Beneficial Spices

Spices such as turmeric, which contains the powerful anti-inflammatory compound, curcumin, ginger, garlic, cinnamon, cayenne, and black pepper are great to incorporate in dishes and have shown to have anti-inflammatory effects.



Examples of Healthy Switches

Choosing the right foods to eat may not be obvious and can be an overwhelming task itself. Try these simple switches into your diet.

• Homemade overnight oats instead of drive thru breakfast
• Homemade parfait instead of sweetened yogurt cups
• Avocado toast instead of buttered toast
• Have a green smoothie instead of coffee for a pick-me up
• Use honey & anti-inflammatory spices instead of sugar
• Herbal tea instead of red wine
• Carbonated water instead of pop
• Cook with olive oil instead of canola oil
• Opt for lettuce wrap buns instead of the traditional hamburger buns
• Rice paper rolls instead of tortilla wraps
• Have no meat days once or twice a week



Final Note

Nutrition plays a huge role in healing. An improper diet can cause weight gain and can cause extra pressure for weight bearing joints such as low back and knees. Prolong inflammation has been linked to joint pain, may lead to arthritis and many other health concerns.

Maximize the benefits of your chiropractic and other wellness treatments by taking care of your body with a healthy diet and practicing self-care. Let us help you have a healthier, more pain-free life. For an appointment or any other inquiries give us a call at (604) 496-0626, email at info@paradisechiropractic.ca, or book online.



References

Canada, H. (2021, October 6). Eat Whole Grain Foods. Canada Food Guide. Retrieved April 22, 2022, from https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/eat-whole-grain-foods/#shr-pg-pnl1

Connor, E. (2020, September 9). Vitamin D and joint pain. Healthline. Retrieved April 22, 2022, from https://www.healthline.com/health/vitamin-d-and-joint-pain#prevention

Fenneld. (2021, August 13). 5 foods that can cause inflammation. Cleveland Clinic. Retrieved April 22, 2022, from https://health.clevelandclinic.org/5-foods-that-can-cause-inflammation/#:~:text=Why%20refined%20carbs%20cause%20inflammation,inflammatory%20response%2C%E2%80%9D%20says%20Coates.

Rondanelli M, Perdoni F, Peroni G, Caporali R, Gasparri C, Riva A, Petrangolini G, Faliva MA, Infantino V, Naso M, Perna S, Rigon C. Ideal food pyramid for patients with rheumatoid arthritis: A narrative review. Clin Nutr. 2021 Mar;40(3):661-689. doi: 10.1016/j.clnu.2020.08.020. Epub 2020 Sep 2. PMID: 32928578.

U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - omega-3 fatty acids. NIH Office of Dietary Supplements. Retrieved April 22, 2022, from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/


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