Smoothie for Inflammation & Joint Pain
Video by Dr. Justin Thompson
One of the most common reasons for flare ups of joint pain that we see throughout our clinics is high levels of inflammation in the body. This can happen when our diets are high in processed foods and unhealthy fats. Ensuring our body has the proper fuel to heal and feel our best, is important. I know first-hand how difficult it can be to make sure we are getting our daily dose of fruits and veggies in! That is why for this month’s smoothie, I am keeping it extraordinarily simple. All you need is 3-5 ingredients! Including spinach, avocado and blue berries pack a powerful punch when it comes to lowering inflammation levels in the body. The research linked below outlines some of the awesome health benefits of consuming blueberries!
Research
“Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables”
“In an 8-week study, people with obesity who had had a high risk of heart disease noted a 4%–6% reduction in blood pressure after consuming 2 ounces (50 grams) of freeze-dried blueberries per day”
“Another study determined that eating 2.5 ounces (75 grams) of blueberries with a main meal significantly reduced the oxidation of LDL cholesterol”
Recipe
- 2-3 generous handful of frozen spinach (can sub with arugula or kale)
- 1-2 cup of frozen diced avocado
- 5 generous handfuls of frozen blueberries
- 2-3 cups of water or almond/coconut milk (optional based on desired flavor and consistency)
- Daily dose of essential Nutrients
- 1 scoop of your favorite protein powder (optional)
Resources
Basu A, Du M, Leyva MJ, Sanchez K, Betts NM, Wu M, Aston CE, Lyons TJ. Blueberries decrease cardiovascular risk factors in obese men and women with metabolic syndrome. J Nutr. 2010 Sep;140(9):1582-7. doi: 10.3945/jn.110.124701. Epub 2010 Jul 21. PMID: 20660279; PMCID: PMC2924596.
Blacker BC, Snyder SM, Eggett DL, Parker TL. Consumption of blueberries with a high-carbohydrate, low-fat breakfast decreases postprandial serum markers of oxidation. Br J Nutr. 2013 May;109(9):1670-7. doi: 10.1017/S0007114512003650. Epub 2012 Aug 31. PMID: 22935321.
Our Message
Our Dallas Chiropractors, located in Lakewood near the corner of Mockingbird Ln. and Abrams Rd., know how to get you out of pain through better movement AND making sure you are getting the proper nutrients. We also teach our patients how to manage their stress for optimal health. When you are looking for a Chiropractor near you, choose one who will not only help with your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle so you can stay out of pain