Category: Nutrition

Physical Therapy Clinic in West BloomfieldBlogNutrition
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By manish 0 Comments Nutrition

What’s In Your Fridge Could Be Causing Your Pain!

Have you ever thought about the phrase “we are what we eat?” It seems trivial and overplayed, we know, but it’s the truth. Everything we put into our bodies, we essentially become, through our movements, moods, and our levels of health.

Watching what you eat can make a world of difference when it comes to managing a chronic pain condition such as arthritis. If you work with a physical therapist to help manage a chronic pain condition, you will probably receive some nutritional advice as part of the process!

Physical therapists are not nutritionists, this is true. However, they can provide you with nutritional advice that can supplement your treatment plan.

If you’d like more information on how nutrition and physical therapy go hand-in-hand, Feel free to contact our highly trained physical therapist at Premier Therapy Center.

What are chronic pain conditions, and how does nutrition affect them?

Did you know that several common conditions in America are directly related to diet and nutrition?

Here are some conditions in which nutritional advice will likely be a part of the patient’s physical therapy regimen:

  • Osteoarthritis: Obese patients are more likely to develop arthritis, especially in the knee. Once a person has been diagnosed with osteoarthritis of the knee, managing their weight becomes the most important key to managing arthritis and pain.
  • Diabetes: Diabetes and pre-diabetes pave the way for more serious conditions such as heart disease, kidney disease, and blindness. More than 90 percent of patients with diabetes also experience neuropathic pain. Diet and nutrition will play a key role in managing these conditions.
  • Inflammation: American diets tend to have a lot of vegetable oils and other foods that cause inflammation in them. In many cases, a physical therapist will prescribe a diet with more antioxidants and anti-inflammatory foods to help manage pain.
  • Obesity: This is a very common one. Pain that is related to obesity can become a vicious cycle. Being overweight causes a patient pain, so they become more sedentary. Becoming more sedentary causes them to gain more weight, which leads to more pain.
  • Autoimmune Disorders: The combined total of various autoimmune disorder patients (such as Crohn’s disease, multiple sclerosis, type 1 diabetes, and rheumatoid arthritis) now outnumber cancer patients in America by a wide margin. Autoimmune disorders are frequently linked directly to deficiencies in a patient’s diet.

Physical therapy and nutrition

These illnesses and diseases can seem pretty scary and intimidating, we know. The good news is that using proper nutrition can prevent many of them from ever being a problem of yours!

Correcting your diet can also help to reverse the symptoms and pain of many conditions. Your physical therapist will not only help you to restore muscle and joint pain through targeted stretches and guided exercise but also through nutritional advice.

During your first appointment with a physical therapist, addressing your dietary status and needs may be a key part of the process. In some cases, patients can also be referred to a dietitian.

Here are two possible diets that a physical therapist might recommend for patients:

  • DASH Diet: DASH stands for Dietary Approaches to Stop Hypertension. It’s a diet that is low in saturated fats and cholesterol, and which has a heavy emphasis on more fruits and vegetables. The DASH Diet can reduce hypertension and lower the risk of heart disease, while also helping patients to manage their weight.
  • Mediterranean Diet: The Mediterranean diet has been linked to the strikingly low rates of heart disease in certain Mediterranean countries. This diet features a lot of fish with Omega-3 fatty acids. It’s also high in plant-based fats such as olive oils and nuts.

You might be recommended an entirely new diet to help reduce chronic aches and pains, lose weight, and improve your overall health. You’ll be surprised at how quickly you begin to see changes in the way you feel from day today. Trust us, your body will thank you!

Call our clinic to learn more and schedule an appointment

Having a physical therapist work with you to manage your pain through exercise and diet can turn your life around. Physical therapists help hundreds of thousands of patients each year to improve their health and reduce aches and pains. If you’re ready to schedule your first appointment with a licensed physical therapist, contact Premier Therapy Centers today!

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By manish 0 Comments Nutrition

Living in Constant Pain? Here Are 9 Ways Changing Up Your Diet Can Help!

Have you been living with constant chronic pain? If so, the pain might have become unbearable. Pain and inflammation are two health issues that affect much of the population in America. According to the National Institutes of Health, one in four Americans suffer from pain lasting longer than 24 hours.

Thankfully, there are ways for you to decrease the amount of discomfort you’re in. By simply switching up your eating habits for healthier alternatives, and seeing a physical therapist daily, you can dramatically reduce your pain symptoms. Read on to learn more about changing your diet, and how it can help reduce inflammation.

1. Eat more leafy greens in your diet!

Have you ever noticed how the colors of recommended fruits and vegetables create a rainbow? This “rainbow” of fruits and vegetables is excellent for heart health and boosted immunity. Eating colorful foods also fights inflammation. Leafy, green vegetables are sources of vitamin A, and adequate vitamin consumption is key to maintaining homeostasis. Also, the National Institutes of Health explains, leafy vegetables provide a protective effect against diabetes and cardiovascular health problems.

2. Make sure you’re eating fruit.

Fruits provide an excellent source of inflammation-fighting nutrients, reports Harvard Health Publishing. Bananas, strawberries, oranges, and other fruits are a great part of a nutritious diet. Enjoy sour foods? Sour cherries, while tart, make an excellent addition to a diet that seeks to reduce pain and inflammation as well. Furthermore, they can be used in dishes for any meal, including dessert. Natural sugars also help curb cravings for sweet treats which are normally made with granulated sugar. This kind of sugar is associated with inflammation, so try to limit your intake as much as possible.

3. Kick the carbs in your diet.

Unhealthy carbohydrates include all excessively processed starches. However, items with a higher starch content, such as wheat flour and whole-grain foods, are associated with improved health. Knowing how to properly prepare your food in an anti-inflammatory diet is important as well. You should not fry foods or order fried foods for take-out or when you go to a restaurant. Instead, choose foods that have been grilled, roasted, or steamed!

4. Don’t forget your omega-3s!

Omega-3s are most commonly found in seafood and nuts. The body uses these essential acids to form the building blocks of proteins and stimulate the immune system. Make sure that if you’re taking fish oil pills for omega-3 inflammation protection, you’re also adding more actual fish to your diet! The fish that have the highest Omega-3 fats are herring, salmon, trout, sardines, mackerel, and tuna. All of these may provide some pain relief when inflammation is the culprit.

5. Enjoy some coffee or tea.

The caffeine within a cup of coffee or tea also possesses antioxidant properties, reducing pain and inflammation. Don’t go overboard though, as too much caffeine may have an adverse effect on the body such as increased heart rate and shakiness. Avoid drinking caffeinated beverages in excess.

6. Eat some yogurt for breakfast, or in a smoothie!

The probiotics within yogurt restore the natural flora of the digestive tract, reducing pain from eating certain foods. If you enjoy frozen yogurt, there’s good news for you! Fro-yo can be a healthy alternative to ice cream and other sweet treats.

7. Try spices known for their antioxidant properties.

Did you know that spices such as sage, cinnamon, cardamom, and garlic possess antioxidant properties? Antioxidants help your body by eliminating unbound hydrogen atoms, (also known as free radicals) within tissues. When free radicals come into contact with healthy tissue, they produce an inflammatory response. It’s kind of like magic!

8. Love chocolate? Try dark.

Many chocolate lovers enjoy milk chocolate treats above all else. However, according to MoveForwardPT, dark chocolate can reduce your risk for heart disease, mental decline, diabetes, and blood pressure. These health conditions affect the risk for chronic inflammation and pain, so increasing dark chocolate in the diet may lead to better management of pain overall!

9. Watch what you’re drinking.

Food is not the only culprit when it comes to pain and inflammation – even what you drink plays a huge part! Sodas contain lots of unhealthy preservatives such as sodium benzoate, not to mention high amounts of sugar. Excessive alcohol drinking should also be avoided as it can cause issues with inflammation as well.

Get additional diet assistance with physical therapy!

It’s obvious that no one wants to live an uncomfortable life because of pain and inflammation. These issues affect millions of people, however, taking the right approach to managing these conditions can make all the difference. What are you waiting for? Make an active change in your life today. Discover how the right combination of diet and physical therapy can reduce inflammation by contacting our office in West Bloomfield Township, MI.

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By manish 0 Comments Health and Wellness, Natural Pain Relief, Nutrition, Physical Therapy

Dealing With Pain and Inflammation? Here’s How Eating Healthy Can Help.

A Proper Diet Could Be Your Key to a Pain-Free Life

Maintaining a healthy diet plays a vital part of any physical therapy routine. Proper nutrition is important, especially if you deal with chronic inflammation and pain. Eating the right foods can help your body recover from many different painful conditions.

Reducing stress, eating healthy meals, and getting regular exercise all work together to decrease pain. If you are interested in learning more about how to adjust your daily routine to improve your condition, contact Premier Therapy Centers to schedule a consultation with one of our licensed physical therapists.

What Is Inflammation Caused By? Is It Normal?

If you are feeling pain in any area of your body, it is safe to say that there is probably inflammation in that location. Inflammation is part of the body’s healing process, and it is also our immune response to getting sick or being injured. Your immune system is triggered whenever you receive a wound, have tissue damage, or an infection in your body. An injury cannot heal without inflammation, as crazy as that sounds!

However, if inflammation continues for too long, it can become a chronic condition, and you will need to see a physical therapist about it to discuss treatment options. Your physical therapist will be able to get the issue under control so that you do not suffer from worse outcomes, such as heart disease, diabetes, arthritis, and more.

Common methods of dealing with inflammation include cutting down on exercise and physical activity and taking medication. However, not getting enough exercise can put you in a worse position than you were in before the inflammation began.

Medications can also cause unpleasant side effects. Your physical therapist will be able to show you simple stretches and exercises to relieve pain, and also teach you about how diet and proper nutrition can benefit you more in the long run.

What Does An Anti-Inflammatory Diet Consist Of?

Inflammation does not have to rule your life. One of the best ways to combat inflammation? Taking a trip to your local grocery store! Patients report being able to successfully reverse their symptoms by eating healthy, anti-inflammatory diets.

Since the body is busy purifying itself during the inflammation process, eating a diet of anti-inflammatory foods that complement the removal of toxins can help speed that up! Some dietary suggestions include:

  • Avoiding Red Meat: Proteins in red meat require your kidneys to do a lot of extra work to process it. This slows your healing process way down if red meat is prominent in your diet! If you want to reduce inflammation, it’s important to cut back on how much steak, beef, sausage, bacon, and other red meats you’re having. Your maximum limit should be a single serving of red meat once a week. You don’t have to do away with meat altogether though — fish and chicken are fine for an anti-inflammatory diet! They go great with vegetables too.
  • Loading Up On Greens & Veggies: Vegetables are a necessary component of any healthy diet, but especially to an anti-inflammatory one. All vegetables are good to add to your plate, but Brussel sprouts, broccoli, cauliflower, and cabbage are the best options.
    • It is also a good idea to load up on raw vegetables each day, preferably nine servings. If nine servings of veggies seem like a lot to you, no problem! You can substitute fruit for some of those servings to give yourself some variety. Limiting the number of processed foods you’re taking in will help immensely with inflammation.
  • Cutting Back on Dairy & Grains: There is no surprise eating tons of dairy products and grains like pasta and rice isn’t good for you. Avoid simple carbs and sugars as much as possible to make your immune response strong. That means no pastries, no white bread, and no donuts, which might feel like a struggle in the beginning, but your body will thank you for it later!
    • You can still have whole grains such as barley, oats, wheat, and brown rice. Dairy products should be limited as well, so make sure to cut back on cheese and milk. Opting for nut milk, such as almond or cashew, is a good idea.

Additional Ways To Reduce Inflammation

You should notice a dramatic improvement in your pain and inflammation symptoms pretty quickly after beginning (and sticking to) the dietary recommendations above. Another great way to combat inflammation is by losing excess weight, so that will also help.

Make sure to work daily exercise into your routine, and take time out of your day to manage your stress. Go on a long walk with your dog in the park, take up a yoga class, and consult your physical therapist about proper stretching techniques to reduce inflammation.

Contact Premier Therapy Centers today if you suffer from pain and inflammation. We can make an appointment for you to meet with a physical therapist and learn more about pain management, and how to get back to living a pain-free lifestyle.

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By manish 0 Comments Aches & pains, Nutrition

How Proper Nutrition Can Help With Aches and Pains.

Many people know that good nutrition is the pathway to good health. But, many don’t realize that good nutrition can also help with those aches and pains. Combine good nutrition with physical therapy for those aches and pains, and it’s a powerful duo.

Nutrition and Physical Therapy

“A systematic review and meta-analysis in the 2017 European Journal of Nutrition found that a Mediterranean-style eating pattern exerts a protective effect on the risk of cardiovascular disease, and is associated with smaller gains in BMI and waist circumference.

Nutritional interventions are alone useful tools to improve overall health outcomes in patients, and specifically reduce inflammation. Low-grade inflammation and oxidative stress underlie chronic osteoarthritis. Patients with poor nutrition habits who undergo physical therapy may notice a decrease in pain within as little as 4 days with the right diet. You will note a decrease of inflammation, a decrease of edema, an improved metabolic profile, a decrease of nociception, and improvements in function. When you combine nutrition with therapeutic exercise it is a powerful combination that sets you up for success and with this valuable health skill.”

Nutrition and the Physical Therapist

Every physical therapist knows that nutrition plays a critical role in the healing process from musculoskeletal injury. The phases of healing include inflammation, proliferation, and remodeling. Keep in mind that excess inflammation will cause cell damage to healthy tissue. To take control of inflammation, a physical therapist will advise that patients increase the consumption of omega-3. This nutrient can be found in avocado, almonds, fish oil, olive oil and pecans. A physical therapist will also advise you to incorporate fruits and vegetables into your diet. That’s because these foods are rich in antioxidants and contain pro-inflammatory cytokines.

The phases of proliferation and remodeling are centered on preventing atrophy and enhancing soft tissue repair. Musculoskeletal injuries are related to the inability of a muscle to synthesize protein. As a result, strength is decreased. Incorporating protein into your diet will help prevent muscle atrophy. A physical therapist is a good resource to learn more about good nutrition.

Although a physical therapist is a movement specialize, a physical therapist can provide basic food nutrition information to help you make healthier lifestyle choices. A physical therapist can help you develop an individualized nutrition plan. It’s part of their holistic treatment plan.

Most people see a physical therapist for pain without realizing that good nutrition can help alleviate their pain. For example, it has been found that good nutrition combined with physical therapy has helped patients with osteoarthritis, neuropathy, spinal pain, fibromyalgia, complex regional pain syndrome, and more. Good nutrition is always part of a physical therapist’s treatment plan, and it is effective.

If you’re seeing a physical therapist at Premier Therapy Center, let them know about your daily diet. They will educate you about food and give advice on what foods are important for healing and decreasing pain. And the good news is that you won’t have to eliminate your taste for nutrition. There are plenty of tasty foods that are healthy for you to enjoy.

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By manish 0 Comments Health and Wellness, Natural Pain Relief, Nutrition

If you don’t think nutrition has an effect on your aches and pains, think again.

If you have chronic pain, have you ever considered that your nutrition choices could be making your aches and pains better—or worse?

Scientific evidence shows that the things we eat can influence our experience of pain—whether by alleviating an underlying health condition or exacerbating it. Our physical therapist team is happy to educate our patients about ways to make smarter choices in their diets so their physical therapy treatment plan will be more effective overall. We encourage you to call Premier Therapy Centers today if you’d like to set up an appointment with a physical therapist and see how your food can help with your mood and function.

Creating A “Pain-Free” Plate—3 Tips to Improve Your Nutrition

There’s no one-size-fits-all when it comes to nutrition, but the following suggestions are good places to start:

1. Avoid foods that promote inflammation.

Chronic inflammation has been linked with everything from arthritis to Alzheimer’s disease. Foods known to promote damaging inflammation in the body include dairy, gluten, trans fats, and perhaps the most notorious of all—sugar.

Eliminating or minimizing these pro-inflammatory foods from your diet is one of the best ways to help reduce your chronic pain. Keep in mind that if you eat these things regularly and then take a “diet vacation” from them, you may actually notice a brief flare-up of your pain and other symptoms like headaches, food cravings, and irritability. This can happen if your body is so used to having these substances in your body that removing them causes withdrawal-like symptoms! Fortunately, most people see these issues resolve within a week or two.

2. Consume plenty of healthy fats.

Omega-3 fatty acids—found in foods like fish, eggs, and nuts—decrease inflammation and promote a healthier gut and immune system, all of which can lead to improved pain management. Eating more of these foods and adding a high quality omega-3 fatty acid supplement is essential for people with chronic pain. This is especially true since many of us consume too little omega-3 and too much omega-6, which is found in things like vegetable oils. In fact, the standard American diet has a high ratio of omega-6 to omega-3, which has been shown to promote inflammation. Increasing omega-3 fatty acid consumption helps normalize this ratio and will improve tissue health throughout the body.

Other nutrients that help reduce inflammation include antioxidants, phytonutrients, and vitamins and minerals like magnesium and Vitamin C, which are rich in foods leafy green vegetables and berries.

3. Drink More Water!

Our bodies are mostly water, and we need to be replenishing ourselves sufficiently throughout the day to replace the water we lose with movement, metabolism, sweating, and other basic physiological functions. Drinking enough water can also keep your tissues healthy and may help reduce stiffness in your joints. So in addition to consuming water-rich foods like veggies and fruits, it’s also important to drink filtered or spring water regularly.

How much is enough? Aim for about one-third to one-half of your body weight in fluid ounces per day, but you may need more or less depending on your health, activity, and environment.

Ready to See How Nutrition Choices Can Improve Your Pain?

If you want help dishing up healthy and pain-relieving meals that can enhance your injury recovery or chronic pain condition, contact�Premier Therapy Centers today and schedule an appointment. We’d be happy to offer you comprehensive and customized guidance.

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By manish 0 Comments Health and Wellness, Nutrition, Physical Therapy

Nutrition: The Quick and Easy Way to Reduce Your Pain and Inflammation

If you are dealing with chronic pain or inflammation in your life, proper nutrition can play a key role in helping you find relief. Diet is an important part of any physical therapy regimen because eating the right foods can help your body recover from many different conditions. Eating right, paired with reduced stress and proper exercise can help in correcting inflammation and chronic pain. To find out more about how our nutritional services can benefit you, contact Premier Therapy Center today and schedule a consultation with one of our physical therapists.

How does inflammation occur?

Inflammation is part of the body’s healing process, as it is an immune response to harm or sickness. If you’re feeling pain, there is probably inflammation at that location, as the two often go hand-in-hand. If you have an infection, a wound, tissue damage, or a buildup of toxins in your body, the immune response is triggered in order to initiate the healing process.�

Without inflammation, injuries would not be able to heal completely; however, if the inflammatory response goes on too long, it can cause chronic inflammation. Chronic inflammation is a cause for worry, and your physical therapist will want to help you get it under control. Without treatment, chronic inflammation can lead to much worse outcomes, such as arthritis, diabetes, heart disease, and even some cancers.�

The traditional methods of dealing with chronic inflammation include rest and medication. Traditionally, primary physicians would even recommend limiting your amounts of exercise. However, a lack of exercise can leave you worse off in the long run than doing the simple stretches and exercises that a physical therapist can teach you. Additionally, medications can often carry a host of nasty side effects and could potentially be habit-forming. The good news about treating pain and inflammation with diet is that it’s all-natural!

How to maintain an anti-inflammatory diet:

Many patients who adopt an anti-inflammatory diet report lessened symptoms of pain and inflammation. You can help speed up the healing process as the body purifies itself during the inflammation process by switching to a diet that complements the removal of toxins. There are three basic components to an anti-inflammatory diet:

  • More vegetables.�One of the best ways to reduce inflammation is to increase your veggie intake. This diet is most successful if you eat up to nine servings a day, with the vegetables preferably served raw. Brussels sprouts, cabbage, cauliflower, and broccoli are some of the best options. It is okay to substitute fruits for a couple of your servings, in order to break it up, but vegetables should be your main ingredient for the most part.�
  • Less red meat.�It is best to avoid red meat altogether in an anti-inflammatory diet, but if you must add some in there, it should be very scarce. One small piece of steak, one time per week, should be your maximum limit. The proteins in red meat require extra work from your kidneys to process; therefore, eating a lot of it will slow down your healing process. The good news is that chicken and fish are just fine for an anti-inflammatory diet. Enjoy them with all of those servings of vegetables!
  • Less dairy and grains.�In order to strengthen your body’s immune response as much as possible, you’ll want to try and avoid simple carbs and sugars completely. That means no pastries, no donuts, and no white bread. Dairy products should also be extremely limited, so be mindful of serving very little cheese or milk with anything. Whole grains such as barley, oats, brown rice, and wheat are best when practicing an anti-inflammatory diet.

Additional support:

If you stick to the diet listed above, you should see your pain and inflammation symptoms start to significantly reduce. You can also combat chronic inflammation by maintaining healthy body weight, getting daily exercise, and learning how to manage your stress.�

To learn more about how we can help you abide by a strict nutrition plan to decrease inflammation and boost overall wellness, contact our office today. One of our physical therapists would be happy to set up a consultation�and speak with you!

By manish 0 Comments Health and Wellness, Nutrition, Physical Therapy

What you eat can make you hurt more…

How Your Diet Can Make Your Aches and Pains Worse

Do you suffer from chronic aches and pains? If so, then you’re not alone. Often times, “mystery” aches and pains are actually caused by localized inflammation in the body, which can occur as a result of overuse or even injury. And while there are anti-inflammatory medications available to help relieve pain, these come with their own potential for adverse side effects. What many people fail to realize is that inflammation can be hugely impacted by your diet and nutrition. By avoiding certain foods, you can prevent inflammation from occurring in the first place. And by eating the right foods, you can not only rid your body of toxins, but reduce inflammation as well.

Top Foods to Avoid

There are numerous foods and drinks that you should actively avoid if you’re suffering from pain caused by inflammation. Caffeinated beverages rank among the top of the list due to the affect that it can have on your body; specifically, caffeine can alter your body’s pH balance, resulting in an increase in acidity. This increases inflammation by changing your body’s natural chemical processes.

Sugar and artificial sweeteners (such as aspartame) should also be avoided. Sugar, for example, causes your body’s insulin levels to spike and thus makes you even more sensitive to pain. Aspartame has a similar effect on the body. This means you should avoid any foods and beverages with added sugars and artificial sweeteners (including diet sodas). Even some seemingly healthy fruit juices have sugar added, so it’s important to avoid them.

Nightshade vegetables are another type of food worth avoiding if you face pain caused by inflammation; unfortunately, these vegetables are known to increase the inflammatory response in a person’s body. Some examples of these include eggplant, tomatoes, and potatoes.

Some other foods and drinks to avoid include:

  • white breads
  • coffee creamer
  • alcohol

Tips for Reducing Pain Through Nutrition

Now that you know which types of foods you should avoid if you suffer from pain due to inflammation, what kinds of changes can you make in your diet to promote a healthier and pain-free lifestyle? For starters, opting for a more natural diet of greens, fresh fruits, and certain vegetables (not nightshade) is a great way to reduce inflammation and pain. And perhaps one of the best things you can do for yourself is to simply drink more water. If you’re the type of person who drinks a lot of juices, sodas, and other questionable beverages, you might be amazed at how much better you feel just by switching to water. That’s because water can help flush toxins out of your body, which can in turn reduce pain caused by inflammation.

If you’re not doing so already, now is also a good time to start working to improve your gut health. Consider, for example, taking a daily probiotic, which will help balance out the bacteria in your gut. There are also foods you can eat that contain natural probiotics, such as yogurt. Just be sure to avoid yogurts that have a lot of added sugar and flavoring. Plain, Greek yogurt is typically your safest option here. You can always add a little granola or even fresh berries for more flavor.

Dealing with pain due to inflammation is something nobody should have to deal with. Unfortunately, this is a problem that plagues a large portion of the population. By understanding what foods worsen your inflammation and how you can reduce it through a healthier and more natural diet, however, you can find ways to reduce pains without the need for medications. For more details contact our Physical Therapist�located at Commerce Township and West Bloomfield Township, MI.