Pain, Inflammation and Nutrition: A Practitioner's View

People come and see me when they are in pain and I am constantly learning and advising on what foods and supplements can aid in decreasing pain and inflammation.  I do this for a couple of reasons.  1) People have terrible diets and most of the time are eating in a way that are increasing their pain and inflammation.  2) It gets them better faster and makes me look like a genius.  3) It is the right thing to do.

The problem is that most medical professionals don't know where to start with diet and the pain cycle so they start at the pharmacy.  It is sad that simple dietary changes have been proven to be more successful in breaking the pain and inflammation cycle but it is always overlooked.  Maybe because there is very little profit in it; I don't know.  Either way the real issue is actually getting back to eating like we are designed to eat.  A diet that is lower in Omega-6 containing foods, higher in Omega-3s, more Vitamin D, more protein (wild caught or grass fed), more veggies, lower carbs (little to no grains).  All of my patients that eat this way feel great and most come only when they have hurt themselves doing something that most their age wouldn't even attempt because of the pain it would cause the over-inflammed Standard American Diet patient.

I have been spending a great deal of my time lately designing diet plans that help those who have trouble with pain, inflammation and diet (as well as weight loss) to get them back on track.  It is a great joy to see the changes that can be made with proper nutrition.

Matt Wilson DC, CCWP

What Causes Recurrent Injuries?

Everyone knows someone who suffers from recurrent musculoskeletal injuries; a healthy individual that just can't seem to shake the shin splints, sore and achy knee, or stiff back.  These injuries are a common occurrence at home, work, and on the playing field and many wonder why some people just can't seem to avoid them. 

Persistent musculoskeletal injuries are generally caused by biomechanical weaknesses.  Hours of sitting at work, in class, or standing on a hard floor translate to a body that is losing its full range of motion.  Other joints are forced to compensate for this loss, resulting in biomechanical weaknesses turned recurrent injuries.  For example:  stiffness in the mid-back, hips, and ankles often lead to shin splints, knee injuries, and low back pain.

Restoring motion is vital to avoiding persistent injuries; equally important is stabilization of the weak muscles that accompany loss of motion.  It is the balance of stability and mobility that makes our movements efficient and lessens the possibility of injury.  Stretch, go for walks often, and don't sit for more than two hours straight.  Consult a biomechanical specialist prior to starting any rigorous exercise program to screen for and resolve potential injury causing weaknesses. 

 (as seen in West Des Moines Living)http://www.wdmchiro.com/Doctor-s-Blog.html?entry=what-causes-recurrent-injuries

Paleo Banana Bread

It's Good

http://robbwolf.com/2011/04/21/recipe-paleo-banana-bread/

Easter Duck

My sister has done it again!  She is hard core paleo and never fails to surprise.  And as always it was easy.

Score the skin, trim fat and truss(tie legs and tuck wings) cook at 300 flipping and poking every hour for the first 3. Also roast trimmed fat. Crank to 400 and baste with GF soy sauce for 20 on each side. Rest 15 and enjoy. Makes you about 1 cup duck fat! Awesome. Highly recommended by the 7 year old foodie, Wilson. (His term was succulent)


p.s.  The 7 year old is Wilson; my nephew...he eats healthier by choice than most doctors.

Wilson Chiropractic Clinic

We've moved into an new location!  We needed to expand and we are now at 5938 Ashworth Road in West Des Moines in the same plaza as Legend's!  Come check out the new place.  http://www.wdmchiro.com/

Sunshine Salad

By Amy Wilson 

Sunshine Salad

 Serves 4

2 ruby red grapefruit, segmented

4 oranges, segmented

1 cup of raspberries

1 cup of blueberries

1/2 cup of toasted pecan pieces

1/8 teaspoon cinnamon

Toss citrus fruit, portion into four bowls, top with 1/4th of each berries and sprinkle with pecans and cinnamon.

This is great paired with a baked whitefish, and arugula salad with roasted red peppers and a glass of Pinot Grigio.

Burpie Madness

Burpies Tabata = 4 minute intense quad and glute burn!  Link to BURPIES.

I love quick intense workouts that give just a little DOMS the next day.  Not so much it hurts to go down the stairs but enough so you know that you did something.

I don't get much time to squeeze in workouts between patients so I'm always looking for ways to condense my workout and still get the results that I want.  I have been toying around with Mark Sisson's Primal Fitness workout for a few months and I have been getting great results.  2 days of weight training and 1 day a week of sprints.  The other 4 days are rest, play or most of the time just work; but it has taken the 'stress' out of making to the gym six days a week or hitting a 5 mile run 3 times a week.

I really like minimizing my time in the gym.  I used to spend 5 to 6 days either the weight room or on the track and I quickly get bored.  I appreciate the science behind Art Devany's workout and look forward to reading Tim Ferriss' '4 hour body' in addition to the continued information that Robb Wolf and Andy Deas put out.  I think that this will be the next 'craze' but will have much more science and better results. 

For my weight training I do a circuit of 5 exercises for 2 rounds.  I started with Mark's recommendations for exercises (pushup, pullup, squat, overhead press, planks) and even did his assessment to put myself in a good level in the progressions.  for instance if I could do 40 push-ups at the assessment I fall into level 4 and I don't progress to the next difficulty level until I can do 50 push-ups without stopping for the 2 rounds.

I quickly got bored (after 1 month) and started playing around with other compound exercises with kettlebells or with a suspension trainer like the TRX.  These are more fun and allow me to add weight to stimulate muscle growth faster.  I will start some Olympic lifting and begin a starting strength program 2 times a week to really lean out and put on 15 lbs of muscle.