Nutrition for Inflammation: Cool Inflammation and Say No to NSAIDS
True story... Molly was a 5’ 4”, 120-pound runner who looked great but was feeling worse day by day. Over the previous six months, she had developed pain in her hips that was aggravated by taking long runs with her dog in the mountains. At 48, she was showing signs of wear and tear that included migraine headaches, digestive complaints, sleep disturbances, and asthma.
Molly found that taking Advil before a run enabled her to keep moving for 45-60 minutes. Afterwards, if the pain in her hips, knees, ankles, back, and neck started to surface, she took other NSAIDs (Non Steroidal Anti Inflammatory Drugs). She graduated from ibuprofen (Advil) to the prescription drugs her doctor advised (Celebrex and Vioxx), noticing increased nausea and photosensitivity upon use. She was often sick to her stomach and had bouts of diarrhea. Her lower back ached and her kidneys felt tight and sore. Her doctor ordered a CRP (C-Reactive Protein) lab test and found her score was 10, which was more than two time the reference range, indicating severe inflammation.
When she did her annual bone density test, there was substantial deterioration when compared to only one year before. Molly was told she had osteoporosis and needed to go off her NSAIDs immediately. A scan of her upper GI organs showed gastric bleeding and hyper-permeability (also called leaky gut syndrome), caused or exacerbated by daily NSAIDs use. So much for doctor’s orders!
Finally becoming pro-active and health conscious, Molly looked up NSAIDs in the Physicians Desk Reference (PDR). She learned that these drugs have analgesic, antipyretic, and, in higher doses, anti-inflammatory effects. They reduce pain, fever, and inflammation. The term "non-steroidal" is used to distinguish these drugs from steroids, which (among a broad range of other effects) have a similar eicosanoid-depressing, anti-inflammatory action.
The Dangers of NSAIDs
In 2001, NSAIDs accounted for 70,000,000 prescriptions and 30 billion over-the-counter doses sold in the U.S. (Green, 2001). NSAID-associated upper gastrointestinal adverse events are estimated to result in 103,000 hospitalizations and 16,500 deaths per year in this country alone, representing 43% of drug-related emergency visits. Many of these events are avoidable; a review of physician visits and prescriptions given estimated that unnecessary prescriptions for NSAIDs were written in 42% of cases (Green, 2001).
She was most disturbed to find out that NSAIDs are never to be used in individuals with Inflammatory Bowel Disease (Celiac, Crohn's Disease or Ulcerative Colitis) due to their tendency to cause gastric bleeding and ulcerations in the gastric lining.
Molly eventually came to Bauman College seeking advice on natural ways to heal her gut, cleanse her liver, address her osteoporosis, and cool her inflammation. I introduced her to the Eating for Health system, based on appropriate amounts of local, seasonal, and organic whole foods, including high-nutrient “boosters.” She was amazed to find out that many of the foods she had been eating were pro-inflammatory, including red meat, processed cheese, coffee, pastries, refined sugar, and sugar substitutes. I gave Molly a list of anti-inflammatory foods, which eaten together would be more powerful than any single herb or dietary supplement.
She decided to embark on a 21-day supervised Jump Start Cleansing Program built around foods, herbs, and dietary supplements to restore her proper pH mineral balance and repair and rebuild her thinning joints and bones. I suggested a morning and mid-afternoon Vital ScoopTM smoothie containing whey, flax, micro greens, fruit extracts, coconut water, with fresh berries, cherries, or pomegranate, which she loved.
She increased her fresh vegetable intake to 6 servings a day, her fruits to 3 servings a day, and began eating wild, cold-water fish; brown rice; local, seasonal veggies; and a fresh-brewed tea of mint, rosemary, hops, and lemon verbena.
Within three weeks a seeming miracle happened. Molly’s pain vanished! The vitamins, minerals, and phyto nutrients necessary to bring her body back into balance had quenched her pain and cooled her inflammation. Her CRP level normalized. Now, Molly is back in stride – swimming more and running less, to ease the stress and strain on her joints, tissues, nerves, and muscles.
Nutrition Recommendations for Inflammation
The following charts summarize a nutritional approach to cooling inflammation and clearing pain, naturally. Always consult with a certified nutrition professional to customize selection, dose, and duration of nutrients, as needs change with age, time, and genetic factors.
Foods To Avoid That Contribute to Inflammation
| Food | Detriment |
| Fatty red meat | High saturated fat content |
| Commercial organ meatsand dairy products | Contain fat-soluble antibiotics, pesticides, and hormones |
| Charbroiled Meats | High cooking temperatures create denatured proteins |
| Cold cuts, bacon, jerky, processed cheese | Contain nitrates, preservatives, additives, colorings |
| Partially hydrogenated vegetable oil | Damages cell membranes |
| Refined and artificial sugar | Neuro-toxic, acid forming |
| Artificial colors, flavors | Stimulate immune reaction |
Foods to Eat Daily To Cool Inflammation
| Food | Benefit |
| Cold-water fatty fish:
Herring sardines;
not sushi tuna | Omega-3 fatty acids |
| Flax, hemp, chia seeds, walnuts, almonds | Protein, good fats, minerals |
| Cruciferous vegetables:
broccoli, cabbage family | Help body detoxify |
| Dark leafy greens | Rich in B vitamins, magnesium |
| Colorful fresh fruits and vegetables | Vitamin C and bioflavonoids |
| Spices:
Turmeric, ginger,
clove, nutmeg | Improve circulation, ease pain and swelling |
| Herbs:
Rosemary, basil
hops, boswelia | Cooling, nerve tonics |
Top Nutritional Supplements to Cool Inflammation
It is best to work with a certified nutrition consultant to select the best combination, dose, and duration of supplements.
| Magnesium | 200 mg every 2 hours if in pain |
| Calcium | 200 mg every 2 hours if in pain |
| Zinc | 20 mg 3x/day |
| Selenium | 200 mcg 3x/day for immune support |
| Vitamin D | 2 g 2x/day |
| Vitamin C | 3 - 6 g /day (buffered with bioflavanoids) |
| EFA’s | Up to 4 g (4 Tbs.) daily (high-quality fish oil) |
| Grape Seed Extract | 300-500 mg daily to heal damaged cells and cell membranes |
| Soluble Fiber (flax seed or oat bran) | 2 T. 2x/day |
| Vitamin B Complex | Good for pain and fatigue, balances energy/mood associated with pain |
| Bromelain | 1500 mg. before bed and upon rising |
| Melatonin | 1-5 mg before bedtime for night-time pain, to support sleep |
| Phenylalanine | 1000 mg 1-3x day supports endorphins that lift pain/depression |
Lifestyle Recommendations for Inflammation
- Keep a food/mood diary.
- Do regular non-impact exercise, such as walking, swimming, yoga, pilates.
- Take time out for relaxation, such as reading, baths, and gardening .
- Face and resolve the stressors in your life.
- Calm your mind and send love and healing to inflamed body tissues
- Be at peace in your heart and soul. Namaste!