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Healing Foods that Help Prevent Inflammation and Back Pain 

 April 5, 2021

By  Janessa Gazmen

You are what you eat

We’ve heard this a million times, right? But what does it mean, really?

We do know that what you eat has a profound impact on your health. Researchers, doctors, and wellness practitioners are finding that some of the best ways to reduce inflammation and back pain lies not in the medicine cabinet, but in the kitchen. That said, there are many things you can do to reduce inflammation and improve your overall health by following an anti-inflammatory diet.

When Does Inflammation Become Harmful?

Although inflammation is a normal body response to promote healing by bringing nourishment and immune cells to a site of infection; it can become harmful if it persists long-term. Chronic inflammation may last for weeks, months, or years and when it does, it can lead to many health concerns. Causes can include stress, lack of movement, bacteria, viruses, injuries, or chemicals / toxins and genetic predisposition. Dietary choices play a big role as well.

Knowing how specific foods affect inflammation is the best strategy for containing it and reducing long-term disease risks. In this article, we’ve taken nuggets from Easy Recipes to Tame Inflammation by authors, Teri Gentes and Laura Warf, and have broken it down for you with a detailed plan for an anti-inflammatory diet and lifestyle.

To read more and for easy recipes using anti-inflammatory ingredients, check out Easy Recipes to Tame Inflammation here. Just released as part of the Mend My Back Program. A program that offers online back pain active recovery exercises, lifestyle resources for good posture, along with the comprehensive Mend My Back programs.

Anti-Inflammatory Foods to Enjoy for Greater Vibrancy

  1. 1
    Vegetables – rich in vitamins, minerals, phytonutrients, fiber!
    Dark leafy greens (raw and lightly cooked) including arugula, bok choy and other Chinese greens, Swiss chard, collards, dandelion, beet greens, kale, radicchio, spinach, watercress, leeks, scape, rappini, broccoli, avocados, asparagus, artichoke, broccoli, Brussels sprouts, beet root, carrots, cabbage, celery, cucumber, cauliflower, radish, parsnip, parley, cilantro, shallots, radishes, squash, onions, sea vegetables, sweet potatoes/yams, Asian mushrooms
  2. 2
    Fruits – pomegranate, apples, apricots, berries, tart cherries, dragon fruit, limes, mangosteen, peaches, pears, plums, pineapple, papaya, figs, prunes, lemons
  3. 3
    Healthy Fats - Omega-3 Fatty Acids ideally from…sea vegetables, flax/ chia / hemp seeds, walnuts, green leafy vegetables, and supplements such as Nutra-sea
  4. 4
    Proteins - Plant based such as legumes and pulses, walnuts, almonds, (chia, flax, hemp, sesame, pumpkin, sunflower, ancient grains (amaranth, quinoa, wild rice, buckwheat, teff, sorghum, etc). Organic soy products: miso, tempeh, edamame, tofu) If animal protein is part of your diet it’s recommended to limit overall intake.
  5. 5
    Natural anti-inflammatory herbs/spices – Allspice, anise, asafetida, basil, bay leaf, curry, cardamom, clove, chive, cumin, cilantro, celery seed, coriander seed, cinnamon bark, dill, fenugreek, ginger, garlic, oregano, nutmeg, fennel, rosemary, savory, star anise, thyme, turmeric with black pepper.
  6. 6
    Water - Drink a minimum of six to eight glasses of fresh, clean water daily – more as needed. Avoid all plastic bottles and carry a stainless-steel water bottle!
  7. 7
    Additional support - Remedies to combat a range of inflammation includes ginger, turmeric, boswellia, bromelain, glucosamine sulfate, omega-3 essential fats, N-acetyl glucosamine, SAMe, and slippery elm, fenugreek, and devil’s claw root.

Simple Formula to Reduce Inflammation

Be careful about shiny objects, they blind us from seeing the big picture.

Although diet is critical in preventing inflammation, we know there is no single food alone that will completely reduce it. The key is to include a variety of fresh nutritious foods along with exercise, posture, healthy weight, and good sleeping habits - all these components play their part in relieving back pain.
Be sure to make time each day for physical activity including:

  • flexibility
  • stress release
  • breathing exercises
  • mindfulness-awareness-meditation and relaxation/detox enhancing practices like nature walks
  • rebounding
  • Epsom salts baths with essential oils

These practices are part of your self-care journey and will help you to reduce inflammatory responses in your body. To learn more about how to incorporate a lifestyle that can help chronic inflammation and back pain, check out Mend My Back.

To read more and for easy recipes using anti-inflammatory ingredients, check out Easy Recipes to Tame Inflammation here. Just released as part of the Mend My Back Program. A program that offers online back pain active recovery exercises, lifestyle resources for good posture, along with the comprehensive Mend My Back programs.

We’ve got your back,
Laura and Ian

Janessa Gazmen


Janessa is a devoted yoga teacher, meditation guide, and life-long seeker. For over a decade, she has guided yoga and meditation for diverse populations - from the elderly and chronically ill; to young children, families, and pre/post-natal moms. Working at health and wellness companies has reinforced her holistic approach to well-being, which is deeply rooted in the mind, body, and spirit connection. What inspires her most is the ability to create unique content that empowers people to take their health and wellness into their own hands.

Janessa Gazmen

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