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As Osteopaths, we help you uncover any lifestyle factors that need to be addressed to help reduce inflammation in the body. Such as:
Lifestyle changes always comes first, but we also see great results with the help of good quality and specific supplementation to assists the bodies natural response to inflammation. Here are the most common ones we consider prescribing with our patients.
This looks different for everyone, but we love the basics of a Mediterranean food diet rich in Omega 3’s.
Dairy – cow’s dairy – milk, cheese, yoghurt
Gluten-containing foods: i.e. bread, pasta, soy sauce, biscuits, cakes etc.
Processed red meat: sausages, hotdogs, salami
Refined processed foods: cakes, biscuits, soft drinks, ice cream, lollies, potato chips
Refined grains: white bread and pasta made with refined wheat
Hydrogenised (trans) fats: margarine
Refined oils: soybean, canola, cottonseed oil
Whole grains: rye, cous cous, bread, pasta
Alcohol: red wine in moderation, with a meal
Whole grains: buckwheat, brown rice, quinoa
Read meats: beef, lamb, pork; limited to 1-2 times per week
Nuts: almonds, hazelnuts, walnuts and Pecans
Legumes: lentils, chickpeas, beans, pulses
Coffee: one coffee per day, or decaffeinated coffee
Vegetables: carrot, broccoli, kale, cucumber, Brussel sprouts, onions, cauliflower, spinach, sweet potato
Healthy fats: extra virgin olive oil, peanut oil, olives, avocado, butter, ghee
Fruit: apples, strawberries, blueberries, kiwi fruit, raspberries (low-GI, low sugar fruits)
Seeds: i.e. pumpkin seeds, flax seed, sesame seeds
Fish / Seafood: salmon, sardines, trout, tuna, shrimp, oysters
Poultry: chicken, duck, turkey
Eggs: chicken, duck, quail
Herbs / Spices: basil, mint, rosemary, sage, nutmeg, garlic, ginger, clove, cinnamon
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