• Nutrition and Diet Consulting

  • Content written by Dr. Adam Behm, DC, CCSP®

    Nutrition Consultant in Bellevue, NE

    Nutritional approaches to pain management can involve both changes in diet and the use of dietary supplements, including vitamins, minerals, enzymes and other substances. These strategies can be used to prevent pain, such as migraine headaches, or promote the relief of pain and inflammation as part of a comprehensive pain management strategy.

    We now know that every meal will either promote or inhibit inflammation. If we are not taught to eat properly then we start to inflame dietarily when we are young and this continues as we age. Eventually, the combination of a pro-inflammatory diet, lack of exercise, lack of sleep, and stress will generate a magnified pro-inflammatory state.

    Behm Muscle & Joint Clinic supports Dr. David Seaman and the “deflame” guidelines at www.deflame.com.  “Deflaming” is the term coined to describe the process of inflammation reduction. We can deflame with both diet and supplements. The theme at deflame.com is repetitive. It is about reducing inflammation with The Anti-Inflammatory Diet and nutritional supplements. That is our goal and it should also be your goal.

    Pro-inflammatory Foods

    • All Grains and Grain Products:  Including white bread, wholewheat bread, pasta, cereal, pretzels, crackers and any other product made with grains or flours from grains. This also includes most desserts and packaged foods.
    • Partially Hydrogenated Oils (trans fats):  found in margarine, deep fried foods (french fries, etc.) and most packaged foods.  Seed and Legume Oils (inaccurately called vegetable oils) Corn oil, safflower oil, sunflower oil, cottonseed oil, peanut oil, soybean oil and foods made with these oils such as mayonnaise, tartar sauce, margarine, salad dressings and many packaged foods. These oils/foods contain extremely high levels of inflammatory omega-6 fatty acids.
    • Soda and Sugar
    • Dairy and Soy: when consumed as staples
    • Meat and Eggs:  from grain fed animals

    Anti-inflammatory Foods

    • All Fruits and Vegetables: eaten raw or lightly cooked.
    • Red and Sweet Potatoes:  eaten with protein such as eggs, fish, meat or fowl.
    • Fresh Fish:  avoid farm-raised tilapia, catfish, basa and bronzini they have elevated levels of inflammatory omega-6 fatty acids.
    • Meat, Chicken, Eggs from Grass-Fed Animals:  Eatwild.com is a website that lists producers of grass-fed animals. Do the best you can to get lean cuts of regular meats otherwise.
    • Wild Game:  including Deer, Elk, etc. Animals that feed on vegetation in the wild.
    • Anti-Inflammatory Omega-3 Eggs and/or Egg Whites
    • Raw Nuts:  such as almonds, cashews, walnuts, hazelnuts, pistachios, Brazil nuts, and macadamia nuts.
    • Spices:  such as ginger, turmeric, garlic, dill, oregano, coriander, fennel, red chili pepper, basil, rosemary, etc. If you wish, you can add a little sea salt.
    • Oils & Fats:  moderate amounts of organic butter, coconut oil and extra virgin olive oil. Butter from grass fed cows is also a healthy choice.
    • Salad Dressing Choices:  an example is extra virgin olive oil, balsamic vinegar or lemon juice, mustard, along with spices.
    • Beverages:  water, organic green tea, and if you choose to drink alcohol, red wine and stout beer are the best choices.