Your Road to Wellness


What Kind of Food Can Reduce Inflammation?

Posted by on Diet, Inflammation | 0 comments

A summary of published research has shown that a meat-based diet, also called a Western-like pattern tend to be associated with increased markers of inflammation (Barbaresko J,, 2013).

However, a vegetable, fruit-based dietary pattern was instead linked to an anti-inflammatory diet.


Based on a scientific research, several common inflammatory markers were documented to be lower in women with higher intake of anti-inflammatory foods such as cruciferous vegetables (Jiang Y,, 2014).

Moreover, this indicates that a high vegetable intake is a very important factor if you want to reduce inflammation.

When a diet with a high antioxidant capacity was compared with a low antioxidant capacity diet, it was found that the high antioxidant foods decreased highly sensitive C-reactive protein (hs-CRP) an inflammatory marker related to increased cardiovascular risk as well as general systemic inflammation (Valtuena S,, 2008).

Also, liver enzymes were reduced, indicating decreased inflammation of the liver. 

Moreover, how much protein we eat and also what kind of protein we eat affects inflammation.

When 2 groups on the same diet with one group having a low protein intake and the other group a higher protein intake, several inflammatory markers were found to be lower in the group eating less protein (Lopez-Legarrea P,, 2014).


In addition, the type of protein eaten was also found to be important.

Hence, animal and meat protein was associated with increased inflammation. On the other hand, vegetable protein and protein from fish did not have that effect. Instead,  they can be considered as natural anti-inflammatory remedies.





Jiang, Y., Wu, S. H., Shu, X. O., Xiang, Y. B., Ji, B. T., Milne, G. L., … & Yang, G. (2014). Cruciferous vegetable intake is inversely correlated with circulating levels of proinflammatory markers in women. Journal of the Academy of Nutrition and Dietetics114(5), 700-708.

Barbaresko, J., Koch, M., Schulze, M. B., & Nöthlings, U. (2013). Dietary pattern analysis and biomarkers of low-grade inflammation: a systematic literature review. Nutrition Reviews71(8), 511-527.

Valtueña, S., Pellegrini, N., Franzini, L., Bianchi, M. A., Ardigo, D., Del Rio, D., … & Brighenti, F. (2008). Food selection based on total antioxidant capacity can modify antioxidant intake, systemic inflammation, and liver function without altering markers of oxidative stress. The American journal of clinical nutrition87(5), 1290-1297.

Lopez-Legarrea, P., de la Iglesia, R., Abete, I., Navas-Carretero, S., Martinez, J. A., & Zulet, M. A. (2014). The protein type within a hypocaloric diet affects obesity-related inflammation: the RESMENA project. Nutrition30(4), 424-429.

Learn to EatRecommendations that work. Foods that reduce inflammation. This is not a regular diet program.

How To Decrease Your Risk For Rotator Cuff Tear

Posted by on Arthritis, Inflammation, Pain | 0 comments

Shoulder pain is very common, and the rotator cuff muscles and tendons are often where the problem is located.


Tears of the rotator cuff also happen more often as we get older, but age in itself is not really the main reason.

As usual, our biochemistry is involved, and certain biochemical changes have been linked to rotator cuff tears.
This was investigated in the following study. Participants with rotator cuff tears and participants without any tendon problems were compared (Abboud JA, Kim JS, 2010).
In this research, it was found that total cholesterol, triglycerides, and low-density lipoprotein cholesterol LDL were higher, and high-density lipoprotein (HDL) were lower in the participants with rotator cuff tears compared to the participants without tendon problems.

If you want to reduce your risk for rotator cuff ruptures, it would make sense to adapt a diet and lifestyle which would accomplish that.

If you did that not only would you improve your odds for not developing a rotator cuff problem, but you would also reduce your risk for cardiovascular problems.

When you improve your biochemistry, you don’t only see improvement in one area, but several areas because the reasons for chronic problems tend to be the same.
This makes it a lot easier.
Hence, making changes to the way you eat is an effective way to improve your biochemistry.


Abboud, J. A., & Kim, J. S. (2010). The Effect of Hypercholesterolemia on Rotator Cuff Disease. Clinical Orthopaedics and Related Research468(6), 1493–1497.

Learn to EatRecommendations that work. Foods that reduce rotator cuff tears. This is not a regular diet program.

What Will Increase Neck Pain?

Posted by on Inflammation, Lower Back Pain and Neck Pain, Pain | 0 comments

Neck pain is very common. Hence, most people have experienced it at times.

Some people who sit at a desk or work as a cashier may lead to experience chronic neck pain.

We are aware that both stress and sitting in a bad position can make neck pain worse. But, what else has science found to increase neck pain?

Maybe you guessed it, it’s inflammation. 

It is recognized that inflammation is important in the development of work-related musculoskeletal disorders. Moreover, this study measured concentrations of inflammatory compounds (cytokines) in female supermarket cashiers who had work related neck/shoulder problems. Consecutively, they compared the concentrations with women without these complaints (Matute Wilander A, et al. 2014).

Based on this study, healthy women with ongoing work-related neck/shoulder pain had higher concentrations of MIP-1beta, IL-12 and CRP(all inflammatory compounds) when compared to the control group.

How can you reduce inflammation?

You can affect your inflammation greatly with how and what you eat.

Food which raises the blood sugar to a high level has been found to significantly increase hs-CRP, one of the inflammatory markers (Liu S, et al. 2002).

There are many foods that may reduce inflammation. However, legumes may be one of the most effective ones (Esmaillzadeh A, Azadbakht, 2012). Based on this research, women, who have legume intake, showed reduced hs-CRP, TNF-alpha and IL-6, all of which are inflammatory compounds.


Esmaillzadeh A1, Azadbakht L. Legume consumption is inversely associated with serum concentrations of adhesion molecules and inflammatory biomarkers among Iranian women. J Nutr. 2012 Feb;142(2):334-9. doi: 10.3945/jn.111.146167. Epub 2011 Dec 21.

Liu S1, Manson JE, Buring JE, Stampfer MJ, Willett WC, Ridker PM. Relation between a diet with a high glycemic load and plasma concentrations of high-sensitivity C-reactive protein in middle-aged women. Am J Clin Nutr. 2002 Mar;75(3):492-8.

Matute Wilander A, Kåredal M, Axmon A, Nordander C1Inflammatory biomarkers in serum in subjects with and without work related neck/shoulder complaints. BMC Musculoskelet Disord. 2014 Mar 26;15:103. doi: 10.1186/1471-2474-15-103.


Better Curcumin

The raw material in the new Better Curcumin is absorbed 65 times better than regular Curcumin and is very bio-available. Research has also shown that curcumin is very effective for reducing inflammation.






Learn to Eat: 

Recommendations that work. Foods that reduce inflammation. This is not a regular diet program.

What Is Causing Knee Osteoarthritis?

Posted by on Inflammation, Pain | 0 comments

Wear and tear is usually blamed for developing knee osteoarthritis, but research tells a different story.

Inflammation turns out to be a big factor causing joint damage in osteoarthritis.

Research shows that inflammation of the synovium( the lubricating fluid of the joint) is present, synovitis is the medical term for it (Atukorala I, et al. 2016).

Several studies document that the different inflammatory chemicals present in the inflamed synovial fluid are what is causing the damage to the cartilage in osteoarthritis (de Lange-Brokaar BJ, et al. 2016Song YZ, et al. 2016, Bellucci F, et al. 2013).  

When we know that, it makes sense to implement strategies that will reduce inflammation.

Anti-inflammatory drugs are not the solution because they don’t correct the reason for inflammation, and they cause serious side effects. Gastritis (inflammation of the mucous membranes of the gastrointestinal tract) can be one result.

This will alter the bacterial flora in the GI tract and cause increased permeability triggering more inflammation, not the result you want long term.

Research has shown that increased intestinal permeability in patients with osteoarthritis were due to the use of non-steroidal anti-inflammatory drugs (Bjarnarson I, et al. 1984).

This study showed diet to be an effective measure to reduce inflammation in obese patients with osteoarthritis (Messier SP, et al. 2013).

Another way to easily reduce inflammation is to take an effective form of curcumin that has been shown to be better absorbed (Kuptniratsaikul V. et al. 2009).

Atukorala I1, Kwoh CK2, Guermazi A3, Roemer FW4, Boudreau RM5, Hannon MJ5, Hunter DJ6Synovitis in knee osteoarthritis: a precursor of disease? Ann Rheum Dis. 2016 Feb;75(2):390-5. doi: 10.1136/annrheumdis-2014-205894. Epub 2014 Dec 8.
Bellucci F1, Meini S, Cucchi P, Catalani C, Nizzardo A, Riva A, Guidelli GM, Ferrata P, Fioravanti A, Maggi CA. Synovial fluid levels of bradykinin correlate with biochemical markers for cartilage degradation and inflammation in knee osteoarthritis. Osteoarthritis Cartilage. 2013 Nov;21(11):1774-80. doi: 10.1016/j.joca.2013.08.014. Epub 2013 Aug 11.
Bjarnason I, Williams P, So A, Zanelli GD, Levi AJ, Gumpel JM, Peters TJ, Ansell B. Intestinal permeability and inflammation in rheumatoid arthritis: effects of non-steroidal anti-inflammatory drugs. Lancet. 1984 Nov 24;2(8413):1171-4.
de Lange-Brokaar BJ1, Kloppenburg M2, Andersen SN3, Dorjée AL4, Yusuf E5, Herb-van Toorn L6, Kroon HM7, Zuurmond AM8, Stojanovic-Susulic V9, Bloem JL10, Nelissen RG11, Toes RE12, Ioan-Facsinay A13. Characterization of synovial mast cells in knee osteoarthritis: association with clinical parameters. Osteoarthritis Cartilage. 2016 Apr;24(4):664-71. doi: 10.1016/j.joca.2015.11.011. Epub 2015 Dec 6.
Kuptniratsaikul V1, Thanakhumtorn S, Chinswangwatanakul P, Wattanamongkonsil L, Thamlikitkul V. Efficacy and safety of Curcuma domestica extracts in patients with knee osteoarthritis. J Altern Complement Med. 2009 Aug;15(8):891-7. doi: 10.1089/acm.2008.0186.
Messier SP1, Mihalko SL, Legault C, Miller GD, Nicklas BJ, DeVita P, Beavers DP, Hunter DJ, Lyles MF, Eckstein F, Williamson JD, Carr JJ, Guermazi A, Loeser RF. Effects of intensive diet and exercise on knee joint loads, inflammation, and clinical outcomes among overweight and obese adults with knee osteoarthritis: the IDEA randomized clinical trial. JAMA. 2013 Sep 25;310(12):1263-73. doi: 10.1001/jama.2013.277669.
J Clin Lab Anal. 2016 Sep;30(5):437-43. doi: 10.1002/jcla.21876. Epub 2015 Oct 23. Possible Involvement of Serum and Synovial Fluid Resistin in Knee Osteoarthritis: Cartilage Damage, Clinical, and Radiological Links. Song YZ1, Guan J2, Wang HJ3, Ma W1, Li F2, Xu F4, Ding LB2, Xie L2, Liu B2, Liu K5, Lv Z6.

Better Curcumin

The raw material in the new Better Curcumin is absorbed 65 times better than regular Curcumin and is very bio-available. Research has also shown that curcumin is very effective for reducing inflammation.

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Learn to Eat: 

Recommendations that work. This is not a regular diet program.

Inflammation: The importance of keeping it low.

Posted by on Inflammation | 0 comments

Inflammation is associated with pain, and chronic low grade inflammation makes it harder for your body to recover from injury.

Research has documented that low levels of IL-6 (a marker of inflammation) made the probability of pain relief 2.2 times higher 12 months after an acute episode of low back pain (Queiroz BZ, et al. 2016).

This indicates that pro-inflammatory cytokines promote pain, and if you want to recover as fast as possible from any kind of injury and reduce pain as quickly as possible, you need to keep inflammation as low as possible.

Inflammation is also a part of the body’s defense system, and you want to have a good immune response when you need to fight off pathogens like bacteria and virus.

Chronic inflammation should be kept as low as possible because that’s a risk factor for most chronic diseases and even increases the risk for all-cause mortality (Proctor MJ, et al. 2015).

The following is a more specific example.

The inflammatory marker hs-CRP is one of the major risk markers assessing cardiovascular risk. Elevated levels of hs-CRP are associated with increased risk for atherosclerosis (buildup in the arteries) (Calabro P, et al. 2009).

Calabrò P1, Golia E, Yeh ET. CRP and the risk of atherosclerotic events. Semin Immunopathol. 2009 Jun;31(1):79-94. doi: 10.1007/s00281-009-0149-4. Epub 2009 May 5.
Proctor MJ1, McMillan DC1, Horgan PG1, Fletcher CD2, Talwar D2, Morrison DS3. Systemic inflammation predicts all-cause mortality: a glasgow inflammation outcome study. PLoS One. 2015 Mar 2;10(3):e0116206. doi: 10.1371/journal.pone.0116206. eCollection 2015.
Queiroz BZ1, Pereira DS, Rosa NM, Lopes RA, Andrade AG, Felício DC, Jardim RM, Leopoldino AA, Silva JP, Pereira LS. Inflammatory Mediators and Pain in the First Year After Acute Episode of Low-Back Pain in Elderly Women: Longitudinal Data from Back Complaints in the Elders-Brazil. Am J Phys Med Rehabil. 2016 Nov 24. [Epub ahead of print]


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Reduce inflammation and symptoms of osteoarthritis.

Posted by on Inflammation | 0 comments

It is very common to develop osteoarthritis, especially in the knees.

It usually also takes years of cartilage degeneration before symptoms occur.

Osteoarthritis means that there is a certain amount of inflammation present, even if it was believed not to be an inflammatory condition in the early days.

That has now been disproved.

The sooner you take measures to keep inflammation in your body at a low level, the better off you will be.

Non steroidal anti-inflammatory drugs are a common treatment for osteoarthritis.

The problem with that, however, is side effects, gastritis and ulcers are often experienced.

There is something else you can use which does not cause any adverse effects, but rather gives you additional health benefits, and that is curcumin.

One study compared the effect of 800 mg of ibuprofen a day, and the effect of 2000 mg of curcumin extract per day in patients with osteoarthritis (Kuptniratsaikul V, et al. 2009).

Pain and knee function was assessed after 2, 4 and 6 weeks.

The outcome was found to be similar in both groups.

The curcumin used in this study was just regular curcumin, and regular curcumin has been found to be poorly absorbed.

Imagine what kind of results you may get if you take a form of curcumin that is 65 times more bio-available.

Kuptniratsaikul V1, Thanakhumtorn S, Chinswangwatanakul P, Wattanamongkonsil L, Thamlikitkul V. Efficacy and safety of Curcuma domestica extracts in patients with knee osteoarthritis. J Altern Complement Med. 2009 Aug;15(8):891-7. doi: 10.1089/acm.2008.0186.

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The raw material in the new Better Curcumin is absorbed 65 times better than regular Curcumin and is very bio-available. Research has also shown that curcumin is very effective for reducing inflammation.

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