Inflammation is a common cause of pain, however it is easily preventable with small changes to your daily life. Inflammation is when the body attacks foreign substances in an attempt to heal itself, releasing white blood cells and histamines[1]. While headache or joint pain may seem like isolated incidents specific to the area in pain, these maladies are often caused or worsened by the food you put into your body. Much of the inflammation in the body begins in the gut, which has a very thin and at times permeable wall through which nutrients and other materials pass into the bloodstream. This is referred to as leaky gut syndrome, however the symptoms are often so far removed from what we realize to be gut-related that they never consider a diet change to be an effective option. Inflammation within the body can lead to serious health issues and chronic inflammatory diseases, including obesity, diabetes, heart disease, and autoimmune conditions[2]. Luckily, eliminating or limiting the intake of several common food groups from your diet can significantly subdue inflammation within the body, eliminate the symptoms of these chronic diseases, addressing the root of the issue.

1. WHEAT

Wheat and other cereal grains have been found to cause inflammation. The body has difficulty digesting the components of wheat, particularly gluten, which often leads to an increased intestine permeability. Lectins are another component of wheat that are potentially damaging to organs and are extremely difficult for the body to process, as they are resistant to digestive enzymes. When lectin and gluten make their way into the bloodstream, they invoke an inflammatory response in other parts of the body, as the immune system works to eliminate them. This leads to varying forms of pain, which may range from headaches to joint pain. A major source of pain that comes from wheat consumption is gut pain. This may lead to celiac disease, which causes damage to the small intestine in response to gluten consumption. This is similar to Crohn’s disease, which is an inflammatory bowl disease that causes abdominal pain and fever, which are inflammatory responses, among other symptoms[3]. The long-term effects of consumption in some cases may lead to chronic inflammatory diseases such as diabetes and obesity[4].

2. DAIRY

While dairy has been hailed as a vital component of a healthy diet, it causes a number of negative side effects, as most humans do not posses the enzyme necessary to break down milk sugar (lactose) or milk proteins (whey and casein). Difficulty breaking down these components leads to inflammation, which often takes the form of digestive discomfort and potentially acne. Consuming dairy makes the digestive system highly acidic, which forces the body to take elements from bone—such as calcium—and use it to alkalinize the digestive system. Contrary to marketing claims, it often takes more calcium to digest dairy than it provides for other purposes, consequently weakening bones and causing joint pain[5]. There are a number of non-dairy products available, often made from coconut or almond products, which can be used to replace milk, yogurt and ice cream.

3. SUGAR

When digesting sugar, the body releases insulin in order to regulate blood sugar levels. While insulin is important to maintain hormonal balance and stability in the body, when too much is released, it causes inflammation. Sugar consumption can lead to a number of chronic illnesses, most notably diabetes, which occurs when the body loses control of its insulin-making abilities. Heart disease and obesity are also consequences of excessive sugar consumption and occur because of deep tissue inflammation. Cane sugar and high fructose corn syrup cause the most drastic spike in insulin production leading to more severe inflammation than less processed and unrefined sugars and sweeteners[6]. Refined sugars and high fructose corn syrup are most commonly found in processed foods, and should be swapped out for natural sweeteners—such as honey, agave, or raw sugar—which have a much less drastic effect on the body.

4. CAFFEINE

Caffeine is known to cause inflammation in the body when taken in high doses. Caffeine is most commonly found in coffee, which is one of the most widely consumed beverages in the world, making caffeine the most commonly consumed stimulant drug in the world. Not only does it constrict blood vessels and cause stress, but it also triggers insulin production, which is highly inflammatory in the body. Caffeine is highly addictive, as it heavily impacts brain function and blood flow to the brain, which is why coffee drinkers get headaches during withdrawal[7]. Caffeine has also been found to interfere with sleep quality, even for those who only drink one cup of coffee in the morning. While you may feel like you’ve been asleep for 8 hours, you spend less time in slow-wave sleep after consuming caffeine, which is the type of sleep when the body heals[8]. While quitting coffee and other forms of caffeine may seem like a physical impossibility, cutting back and ultimately letting go of caffeine for good will have positive effect on the body and brain functions and reduce the risk of chronic diseases associated with inflammation. Tea is a great substitution for coffee, as it is mildly caffeinated and comes in a variety of flavors. Try swapping coffee for chai, green or herbal tea to reduce your body’s reliance on caffeine!

While these foods may seem impossible to let go of, it is important to realize the long-term benefits of a healthy diet and begin to substitute these foods with healthier options. Try removing any or all of these food groups from your diet for a week and observe how you feel. After a week, adding them back in will help you to realize the true effect these foods have on your overall health, and will help make the process much easier.

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This article was contributed by Mary Ney.

Mary is a first year student at American University in Washington, DC where she is studying public health. She is originally from Ocean City, New Jersey. Mary has been practicing yoga for over four years and has a passion for wellness, running, and healthy foods.

To read more about our students and to find out about the research they are doing, visit the Mind-Body Medicine homepage.

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References

[1] Nordqvist, C. (16 Seotember 2015). Inflammation: Causes, symptoms, and treatment. Medical News Today. Retrived from http://www.medicalnewstoday.com/articles/248423.php#what_is_inflammation

[2] Marquis, Dr. D.M. (March 7, 2013). How inflammation affects every aspect of your health. Mercole: Take control of your health. Retreived from http://articles.mercola.com/sites/articles/archive/2013/03/07/inflammation-triggers-disease-symptoms.aspx

[3] Celiac disease and crohn’s disease. Celiac disease foundation. Date Accessed: 27 January 2016. Retrived from https://celiac.org/celiac-disease/celiac-disease-and-crohns-disease/

[4] De Punder, K. & Pruimboom, L. (12 March 2013). The dietary intake of wheat and other cereal grains and their role in inflammation. Retrived from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/

[5] Myers, Dr. A. (April 10, 2013). The dangers of dairy. MindBodyGreen. Retrived from

http://www.mindbodygreen.com/0-8646/the-dangers-of-dairy.html.

[6] Gurthrie, C. (August 2006). Sugar breakdown. Experience life: The no-gimmicks, no- hype health & fitness magazine. Retrived from https://experiencelife.com/article/sugar-breakdown/ .

[7] What is it about coffee? (January 1, 2012). Harvard health publications: Harvard medical school. Retrieved from http://www.health.harvard.edu/staying-healthy/what-is-it-about-coffee.

[8] Norris, PH. D. D. (n.d.). Mind-body for fibromyalgia and chronic pain. The Mindfulness Center. Date Accessed: 27 January 2016.

Photo Credits

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Deborah Norris, Ph.D.

Hydrate

“When we drink a glass of water, and if we know that we are drinking a glass of water, if we’re concentrated on the fact that we are drinking water, mindfulness is already there. And the water drinking becomes deeper, truer, and real.” – Thich Nhat Hanh Everyone knows that water consumption is essential to good health. Despite knowing this, not everyone consumes the amount of water that is recommended or required for their body to function healthily. Drinking water is extremely important to maintain an optimal balance of body fluids and body weight. It is also important to keep skin vitalized and healthy looking and to fuel and energize your muscles. Lastly, it is important to stay hydrated to maintain the functioning of your vital organs. Without water, we can become constipated, develop kidney stones or have other functional issues with our organs. While it is crucial to drink the appropriate amount of water to stay hydrated, equally important is to refrain from drinking over your recommended daily amount as this could result in serious consequences to your health. Many assume that it is okay to drink copious amounts of water, but research as proven otherwise. Consuming too much water could result in the over-dilution of blood So, what is the appropriate amount of water? In the past, everyone has followed the rule of thumb: eight glasses of water a day. However, recent research has shown that there is no scientific backing for this rule. For this week’s challenge, consider modifying your water intake to the correct amount. The recommended amount of water to drink is half of your body weight in ounces. For example, if you weigh 150 pounds, it is recommended that you drink 75 ounces of water every day. Following is the formula to determine your optimal water intake:

Weight (in pounds) x 0.5 = water intake (in ounces)

Before starting, you may consider purchasing a reusable water bottle. Having a water bottle allows for easy tracking of water consumption. Additionally, it is a more sustainable way to drink water. Plastic bottles have negative impacts on the environment and increase the amount of landfill and pollution each year. Moreover, a chemical present in plastic bottles, called bisphenol A (BPA), also poses health and environmental risks. The use of BPA water bottles has been linked to heart disease, cancer and other health risks. So, when purchasing your reusable water bottle, be sure to buy a BPA-free plastic bottle, ceramic or metal bottles. Start off the next 14 days by increasing your water intake by 1 glass every day, until you reach your recommended amount. Once you reach your recommended daily amount (RDA), continue to drink this amount daily. If you have been drinking to much water, consider cutting back by a few ounces a day, until you reach your RDA. If you are having trouble increasing your daily amount, start your day off with a tall glass of water. Doing so kickstarts your digestive system and brain. It also hydrates you, and helps cleanse the body of toxins. Additionally, if you are having trouble cutting back, try sipping your water instead of drinking it in large quantities. You can also test out Mindful Drinking to level out your water drinking habits. Mindful Drinking is the practice of being aware of what you are drinking, the sensation of it entering your body, noticing the glass between your hands and the feeling of the water in your mouth. To drink mindfully, have a glass of water for yourself. Take a few deep breaths before starting. Take the glass into your hands and just hold it for a few minutes. Feel the coldness and the wetness of the water. Feel it sitting in the glass. Then, bring it closer to your mouth. Hold it there for a few minutes. Smell the water. Rub the glass gently along your lips. Put your lips on the glass, bring the water to your mouth, but do not drink. Take in the experience. How does the water feel on your lips? What temperature is it? Next, take a small sip of water, and hold it in your mouth without swallowing. How does the water feel? Move it around in your mouth, along your tongue, through your teeth. When you’re ready, swallow the water. Track its movement down into your stomach. How does it feel? Notice the sensations.

Deborah Norris, Ph.D.

In 1996, Debbie was diagnosed with severe fibromyalgia, which left her in chronic pain; doctors said there was no cure and nothing could be done. Debbie, a research scientist, began researching the underlying causes of her condition and took up practices to reverse these causes. Debbie began doing things to gradually increase her physical, mental and emotional well-being, including gentle yoga for the physical pain, nutritional changes to increase her energy and meditation to relieve stress. By incorporating these practices, Debbie reversed her condition and returned to an active, healthy life. After an accident in 1999, Debbie suffered a traumatic brain injury and was diagnosed with seizures, impaired vision and chronic headaches. Once again, Debbie researched ways to heal herself using mind and body practices, and once again, Debbie was able to heal herself and live a healthy life free of seizures and pain. In her practice, Dr. Norris draws on both her scientific research and ancient wisdom to integrate lifestyle elements of meditation, physical exercise, spiritual development, relaxation therapy, nutrition and herbs for maximal health and happiness!