Have you heard of inflammation when as it pertains to health?  It’s a consideration for people with heart disease, diabetes, and arthritis.  You’ve probably heard about NSAIDs. Non-steroidal Anti-Inflammatory Drugs.  They are designed to reduce inflammation in joints and other areas of the body.  Inflammation in the arteries can also cause problems — it makes it easier for plaques to build up and cause blockages.

I should note inflammation is a normal process in the body to initiate healing, so, obviously, a certain level of inflammation in the blood stream is normal and keeps us infection-free.  Like anything, too much inflammation, causes problems.

I have problems with osteoarthritis and high cholesterol.  Both are diseases aggravated by inflammation.  I take a number of over the counter supplements designed to reduce inflammation in my joints and a prescription cholesterol reducing medication that keeps my blood test readings happy.  I do not want to add any prescription pain relievers, because it’s a chronic problem, and I have a lot of life left in this body (assuming all goes well).  Despite the over the counter preparations, I experience significant discomfort in my knees, hips, hands, and shoulders.  Some discomfort is also creeping into my back and neck.

I have been reading about the benefits of an anti-inflammatory diet for several years, but I’ve been slow to warm to the idea.  Finally, it occurred to me if it reduces discomfort, it’d be worthwhile. I’m taking a tiered approach to making the changes.  For starters, I’m working from this list:

My friend Stephen provided me with this list, which he accredits to The Conscious Life and the American Diabetes Association.  Here are the top anti-inflammatory foods and spices:
1. Organic kelp.
2. Turmeric. Sidekick: Ginger.
3. Wild caught salmon. Also, anchovies, mackerel and sardines.
4. Shiitake mushroom. Also, maitake, enoki, oyster mushrooms. Do not deep fry or bread.
5. Green tea.
6. Papaya. Also, pineapple.
7. Blueberries. Also, raspberries, blackberries, strawberries, and cranberries.
8. Extra virgin olive oil. Also, avocado oil.
9. Broccoli. Also, cauliflower.
10. Sweet potato. Also, spinach.

Top inflammatory foods:
1. Sugar.
2. Fried food of any type.
3. Limit red meat.
4. Processed cow’s milk.
5. Dried fruits, but not freeze dried.
6. Polyunsaturated vegetable oils.
7. Tomatoes.
8. Eggplant.
9. Potatoes, not including sweet potatoes.
10. Artificial sweeteners.

My challenge, of course, is to implement changes in a way that do not affect my husband in a way he doesn’t embrace.  In reviewing the list, I chose to delete soft drinks and any other sugared beverages from my diet.  That has no impact on hubby’s diet, and it’s something I can do.  The side benefits of that are my knowledge that I primarily consume soft drinks as a companion to salty, crunchy snacks (chips, crackers, etc).  Eliminating soft drinks also makes it easy to not eat most snack foods.  That’s a win on several fronts.  After the first week of doing this, I noticed less discomfort in my knees (no change in my thumb joint).  I’ve been doing this for three weeks now, and the knees do feel somewhat better.

The second thing I can easily eliminate is fried foods.  I really like onion rings, but I’ve just cut them out of the diet when we go to Timbo’s or The Ranch.  It’s been painless.  When we got fried chicken the other night, I chose the roasted chicken option (my true preference, anyway).

The third thing I’ve done is asked hubby to make me baked sweet potatoes instead of regular baked potatoes when he makes our usual Saturday evening steak dinner.  He can still make his regular baked potato, and I have my sweet potato. Spinach is already a staple with that meal (yes, canned, but hubby will only go so far).

Some of those things we already do.  Hubby has a very good wild salmon recipe.  We’ll try to eat a little more of it.  I love fresh fruits in season, so I usually stock up and snack on them. I already use extra virgin olive oil when I need something like that.  We’re not big eggplant fans.

I’m trying to decide what steps I want to take next, but I’m pleased by the positive impact the limited changes I made seem to have made in my overall chronic pain reduction.