Luckily, many common and delicious foods, herbs and spices can help reduce pain, swelling, and inflammation. Here are some of the most studied foods that help reduce inflammation and pain:

 

·         Dark leafy greens and brassicas like kale, chard, broccoli, cauliflower

 

·         Omega 3 fats in salmon, sardines, scallops, flax, walnuts, hempseed

 

·         Warming spices like turmeric, cumin, ginger, cardamom, cinnamon, chili pepper

 

·         Allium family foods like onions, garlic, leeks

 

·         Dark purple and red fruits like berries and cherries

 

·         Copper rich foods like sesame seeds

 

·         Antioxidant‐rich fresh herbs like sage, oregano and mint

 

 

 

There are some other strategies that can be very helpful in managing and reducing pain:

 

·         Ensure adequate fluid intake- at least 64 oz daily of water, seltzer, or herbal tea

 

·         Balance blood sugar with regular meals and snacks including protein, fat and fiber

 

·         Support gut health with lacto-fermented foods and probiotic supplements

 

·         Manage stress with self‐care and belly breathing

 

·         Ensure adequate sleep

 

 

 

There are some fabulous resources out there for more information. Check out these cookbooks and websites.

 

·         The Longevity Kitchen by Rebecca Katz (Ten Speed Press,2013)

 

·         The Whole Life Nutrition Cookbook by Alissa Segersten & Tom Malterre (Grand Central,2014)

 

·         The Worlds Healthiest Foods Website www.whfoods.com

 

·         Oregon State University. Linus Pauling Micronutrient Center available at http://lpi.oregonstate.edu/mic

 

 

Lastly, here is a recipe for inspiration:

 

Roasted Salmon with Spicy Cauliflower

 

Prep: 15 mins

 

Total Time: 45 mins

 

Servings: 4

 

 

4 garlic cloves

 

1/4 to 1/2 teaspoon red-pepper flakes

 

Coarse salt and ground pepper

 

2 tablespoons olive oil

 

2 tablespoons olive oil

 

1 head cauliflower (about 2 pounds), cored and cut into large florets

 

4 skinless salmon fillets, (6 to 8 ounces each)

 

4 thin lemon slices, halved, plus 4 wedges, for serving

 

 

 

 

1.    Preheat oven to 450 degrees. Gather garlic and red-pepper flakes into a pile. Using a chefs knife, coarsely chop; season generously with salt. Using flat side of knife blade, mash mixture into a paste.

 

2.    Place paste into a large bowl; add oils, and mix to combine. Add cauliflower, and toss to coat. Spread mixture in a single layer on a large rimmed baking sheet. Roast until starting to soften, about 15 minutes.

 

3.    Season salmon with salt and pepper. Remove baking sheet from oven; push cauliflower to sides, and place fillets in the center. Arrange two half-slices of lemon on each fillet. Return to oven; bake until fish is opaque throughout, 10 to 15 minutes. Cauliflower should be browned on outside. Serve with lemon wedges.

 

 

 

Recipe taken from Martha Stewart accessed at http://www.marthastewart.com/338636/roasted-salmon-with-spicy-cauliflower

 

 

 

Enjoy!