Lowering Inflammation with Proper Nutrition
Video by Dr. Justin Thompson
As Chiropractors in East Dallas, we always tell our patients that proper nutrition is essential to lowering inflammation and living pain free. Fruits are a great way to help manage inflammation which keeps our body feeling its best, and our pain levels low! Mixed berries, such as blueberries, strawberries, and raspberries, are rich in antioxidants, vitamins, and fiber, which support heart health and may reduce the risk of chronic diseases. Goji berries are particularly notable for their high levels of vitamin C and vitamin A, which enhance immune function and promote eye health. Additionally, they are packed with antioxidants that combat oxidative stress, further contributing to overall wellness. Bananas add natural sweetness and provide potassium, which is essential for maintaining healthy blood pressure levels and proper muscle function. Together, these ingredients create a deliciously creamy and filling smoothie that not only satisfies hunger but also boosts energy levels, making it an excellent choice for breakfast or a post-workout snack.
Research
“Overall, daily dietary supplementation with goji berry for 90 days increases plasma zeaxanthin and antioxidant levels as well as protects from hypopigmentation and soft drusen accumulation in the macula of elderly subjects.”
“The placebo group demonstrated hypopigmentation and soft drusen accumulation in the macula, whereas the LWB group remained stable. Both plasma zeaxanthin level and antioxidant capacity increased significantly in the LWB group, by 26% and 57%, respectively, but did not change in the placebo group.”
“These results show that L. barbarum found in Goji berry consumption increases metabolic rate and reduces the waist circumference, relative to placebo treated control subjects.”
“In the Gojii group, antioxidant markers significantly increased by 8.4% for SOD and 9.9% for GSH-Px between the preintervention and postintervention measurements, whereas MDA were significantly decreased by 8.7%. In addition, the SOD, GSH-Px, and MDA levels in the Goji group were significantly different from those in the placebo group at the postintervention time point, with increases of 8.1% and 9.0% and a decrease of 6.0%, respectively.”
“These results indicate that Goji increased antioxidant efficacies in humans by stimulating endogenous factors and suggest that continued use beyond 30 days might help prevent or reduce free radical-related conditions.”
Recipe
- 1 cup unsweetened almond milk or water
- 1 organic frozen banana or sliced bananas
- 1 cup fresh or frozen mixed berries
- 1 cup fresh or dried or frozen – goji berries
- ½ avocado
- Daily dose of essential nutrients
Resources
Amagase H, Nance DM. Lycium barbarum increases caloric expenditure and decreases waist circumference in healthy overweight men and women: pilot study. J Am Coll Nutr. 2011 Oct;30(5):304-9. doi: 10.1080/07315724.2011.10719973. PMID: 22081616.
Amagase H, Sun B, Borek C. Lycium barbarum (goji) juice improves in vivo antioxidant biomarkers in serum of healthy adults. Nutr Res. 2009 Jan;29(1):19-25. doi: 10.1016/j.nutres.2008.11.005. PMID: 19185773.
Bucheli P, Vidal K, Shen L, Gu Z, Zhang C, Miller LE, Wang J. Goji berry effects on macular characteristics and plasma antioxidant levels. Optom Vis Sci. 2011 Feb;88(2):257-62. doi: 10.1097/OPX.0b013e318205a18f. PMID: 21169874.
Our Message
We love to help our patients in East Dallas stay healthy. We are here to relieve back pain, neck pain and headaches while also teaching about how our diet and stress effects our over all health. By improving these areas of our lives we can become healthier, stay out of pain and reduce risk of diseases. Our Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., want to help you stay healthy and out of pain!
