Healthy Healing Diet and Lifestyle - Texas Cell Institute

1. Healthy Healing Diet & Lifestyle Program Did you know that what we eat can cause joint inflammation? Our body’s ability to heal begins with creating a healthy internal cellular environment. In a world in which prescriptions are being written at a record pace, it is actually our diet, which is most critical in promoting healing of inflammation, injury & illness. Our goal in providing you our top food recommendations is to easily guide you toward making food and beverage choices to obtain and maintain optimal health! Fruits & Nuts Strawberries Blueberries Rasberries Acai Berries Blackberries Pineapple Lemon/Lime Apples Walnuts Almonds Pine Nuts Cashews Flaxseeds Pumpkin Seeds Pecans Vegetables & Beans Leafy Greens Asparagus Kale Bell Peppers Snap Peas Black Beans Zucchini Celery Eggplant Mushrooms Radishes Broccoli Lima Beans Cucumber Ginger Root Green Beans Cabbage Sprouts Cauliflower Kidney Beans Garlic Fats & Dairy Goat’s Milk Goat’s Cheese Fish Oil Avacado Oil Coconut Oil Flaxseed Oil 1

2. Meats Cage Free Eggs Lamb Turkey Chicken Lean Beef Fresh Fish Drinks Purified Water Lemon Water Raw Vegetable Juices Mint Water Herbal Teas Black Coffee (limited) Herbals/Supplements Tumeric Glucosamine Omega 3 Fish Oil Chondroitin Traumeel (topical) Aloe Vera Bromelain Pepperment Oil Always consult your physician or healthcare professional before using these supplements and let your doctor know the supplements you are taking. FOODS TO AVOID As important as it is to make good food choices, it is equally as important to avoid bad ones! Your internal environment is toxically impacted by many of the foods we see on advertisements every day. The following foods are either poor in nutrition, potent in inflammation, or both. This list is both simple to understand, but extremely challenging to follow. However, you are up for the challenge and the rewards are worth it! These Following Food Categories CAUSE Inflammation. I. II. III. Fast Food– Assume there is NOT a healthy fast food choice. Sugar- Anything that ends in –ose Aspartame- Found in canned sodas 2

3. IV. V. VI. VII.Alcohol VIII.MSG (Flavoring found in most restaurant prepared food) Gluten (Pastas, Bagels, Crackers, Desserts, Breads) Trans Fats (Snack Foods, Frozen Foods, Donuts, Cookies) Saturated Fats (Pizza, Fast Food, Red Meat, Desserts!) SIMPLE STEPS TO FOLLOW. I. START using this list as a guide at the grocery store. II. START writing down your meals/ beverages. III. STOP eating FAST FOOD and in RESTAURANTS. IV. STAY COMMITTED TO THE PROCESS. V. STOP INFLAMMATION. HEAL YOUR PAIN…NATURALLY. Lifestyle Modification Exercise & Activity As we age, a chronic low grade inflammation systemically throughout our body leads to increased risk for disease, a decline in physical function and ultimately death of our cells. One critically important strategy to decrease and reverse this inflammation is through exercise. Although some injuries require a window of immobility and rest to help the healing process, as a general rule, exercise and movement has a strong anti-­­inflammatory effect on our entire body. If you are sedentary in your lifestyle, you are more likely to make poorer dietary choices, have poor sleep, be overweight, and have mood 3

4. disorders such as depression. It is important to stay active and in motion to chemically improve your body’s ability to heal fromchronic inflammatory disorders, arthritic disease and musculoskeletal injury. At Texas Cell Institute, your exercise program will be tailored specifically for you, but the important thing is to commit to a body in motion. Something as simple as stretching on a daily basis can make an exponential difference in your body’s response to injury. Sleep Pain and sleep are very closely connected. It is well known that poor sleep causes an increase in your body’s total inflammation, which can then contribute to joint pain, high blood pressure, weight gain and other health issues. Poor sleep may also make your body more sensitive to pain and lower your tolerance for pain as well. Joint pain, however, may be the exact reason why you may have poor sleep to begin with. At least half of patients with osteoarthritis, for instance, have trouble either falling asleep or staying asleep throughout the night. Sleep may also be disrupted by something other than pain as well, such as obstructive sleep apnea, stress, or your specific sleep environment. To improve sleep, try making lifestyle and behavioral changes prior to starting medications, which may have nasty side effects. Do not eat a heavy meal before bed. Do not drink caffeinated beverages or alcohol before bed. Do not watch TV in the bedroom. 4

5. Do not do work-­­related activities in your bed. Keep your bedroom comfortably cool, quiet and dark. Develop a bedtime routine and perform it every night. Meditate prior to bedtime to decrease your level of stress. Exercise, but not directly before bedtime. Exercise promotes good sleep. Smoking Smoking is absolutely detrimental to musculoskeletal health. Although everyone correlates smoking with lung disease and lung cancer, smoking, by virtue of decreasing your body’s healthy blood supply, has a large role in musculoskeletal disease as well. Smoking decreases blood supply to bones, ligaments, tendons, cartilage and muscles Smoking slows the production of bone-­­forming cells. Smoking decreases the level of calcium absorption from your diet and predisposes you to osteoporosis. Smokers are much more likely to suffer overuse injuries such as tendonitis and bursitis. Smokers have a more severe musculoskeletal injuries when compared to nonsmokers and have a much more difficult time healing those injuries. Smokers have a higher complication rate after surgery. Smokers have a higher rate of infection and a poor wound healing capabilities secondary to decreased blood flow. The good news is that many of these trends can be halted and significantly reversed with smoking cessation. If you want to commit to 5

6. musculoskeletal health at the cellular level, it is important that you stop smoking. As many smokers tell you, it can be a challenging task to quit smoking. Here are some recommendations to help you. 1.) Smoking Cessation Programs-­­ Quitting smoking is often a process. We will be happy to get you into a smoking cessation program through your primary care doctor or our network. 2.) Vitamins, Supplements & Herbs– Very often, medical detoxification works in synergy with smoking cessation. 3.) Increasing your level of Activity & Exercise 4.) Proper Hydration-­­ water is a simple, available, cheap and effective natural detoxifier that counteracts toxins such as nicotine. 5.) Team Up, Take Support-­­ Don’t try to quit smoking all by yourself. Use the positive support from those around you. By doing this, you may help others quit too. Stress Stress is mental and emotional, but it has physical implications as well. One of the most common issues inside the body caused by stress is inflammation. That same inflammation may cause your joints to potentially swell, and lead to more pain with movement. Stress also can affect your immune system and weaken it. A weakened immune system is correlated with joint pain and distress. 6

7. Stress is also associated with increased muscle tension, which may lead to muscle spasm around your joints and cause pain. Stiff muscles around your joints make your joints work harder and potentially promote inflammation. Stress decreases someone’s tolerance for pain. In other words, people who are stressed perceive pain differently and are actually more sensitive to pain. Finally, stress also can alter the choices we make. Stress is often associated with smoking, poor food choices, beverage choices, and decreased activity. Stress can be a challenging problem to overcome. Here are some recommendations to help you reduce your stress and improve your opportunity to heal your musculoskeletal pain. 1.) Consult your doctor-­­ Stress is a different challenge for everyone. Acknowledging your level of stress and seeking specifically tailored help is an important step in reducing your levels of stress. We are happy to find you help within our network. 2.) Exercise-­­ Exercise causes your body to release endorphins, which decrease your perception of pain and reduce stress. 3.) Meditation/Yoga/Stretching– Giving your mind an opportunity to release stress is an important strategy in reducing stress and promoting overall health. 4.) Hydration-­­ Increasing your level of hydration improves cellular health, improves blood flow, decreases inflammation, and improves your immune system, improving your overall physical and mental health