Note: It’s best to work with a certified nutrition consultant to select the combination, dose and duration of supplementation.
Vitamins and Minerals to Take Daily to Cool Inflammation
- Magnesium – 200 mg every 2 hours if in pain
- Calcium – 200 mg every 2 hours if in pain
- Zinc – 20 mg 3 times per day
- Selenium – 200 mcg. 3x/day for immune support
- Vitamin D – 2 grams 2x/day
- Vitamin C – 3-6 grams per day (buffered with bioflavonoids)
- EFAs (high-quality fish oil) – Up to 4 grams (4 Tbs) daily
- Grape Seed Extract – 300-500 mg daily to heal damaged cells and cell membranes
- Soluble Fiber – 2 T. 2x/day (flax seed or oat bran)
- 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
Foods to Eat Daily to Cool Inflammation
- Cold-water Fatty Fish for their Omega 3 fatty acids
- Flax, Hemp, Chia Seeds, Walnuts, and Almonds for protein, good fats, minerals
- Cruciferous Vegetables such as broccoli, cabbage, Brussel sprouts for help in body detoxification
- Dark Leafy Greens for B vitamins and magnesium
- Colorful Fresh Fruits & Veggies for Vitamin C and bioflavonoids
- Turmeric, Ginger, Clove, Nutmeg for improving circulation, easing pain and swelling
- Rosemary, Basil, Hops, Boswelia for cooling, nerve tonics
Foods to Avoid that Contribute to Inflammation
Fatty red meat
Commercial organ meats and dairy products
Charbroiled meats, such as hamburgers
Cold cuts, bacon, jerky and processed cheese
Partially hydrogenated vegetable oils
Refined and artificial sugar
Artificial colors and flavors
High saturated fat content
Contain fat-soluble antibiotics, pesticides and hormones
High cooking temperatures create denatured proteins
Contain nitrates, preservatives, additives, coloring
Damages cell membranes
Neuro-toxic, acid forming
Stimulates immune reaction
Lifestyle Factors to Help with 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 stressors in your life.
- Calm your mind and send love and healing to inflamed body tissues.
Born and raised in Chicago Illinois, Chris has always been a competitive athlete, and fitness and health expert. He Founded AVN, an All-Star team of the best doctors, nutritionists, dieticians, personal trainers and life coaches, offering health, anti-aging, weight loss and erectile dysfunction services.
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