SAKIT KRAM SAKIT

• Avoid pain-triggering foods, which include: foods with added sugar, potentially conventional dairy products, refined vegetables oils, processed grains, poor quality meats and processed meats (like cold cuts, hot dogs, cured meats, etc.), alcohol and caffeine.
• Don’t over-consume omega-6 fatty acids, which are what prostaglandins are synthesized from. The best way to do this is to limit your use of processed vegetable oils.
• Eliminate food allergies that make symptoms worse, which can include gluten, dairy, nuts, eggs, night shades, etc. (depending on the person).
• Eat high-fiber foods to help balance hormones including estrogen. This includes: vegetables, fruits, legumes, beans, nuts, seeds and 100 percent whole grains.
• Consume omega-3 foods which help to decrease inflammation, including wild-caught fish like salmon, sardines, mackerel, etc. Some studies have also found that consuming more fish oil may help decrease prostaglandin production. (7)
• Increase intake of anti-inflammatory herbs and spices, especially ginger, turmeric, cinnamon, parsley, etc.
• Focus on healthy fats, including: olive oil, flax seeds, chia seeds, all types of nuts, and coconut oil.
• Increase intake of magnesium-rich foods and potassium-rich foods, including: leafy green veggies, cruciferous veggies, bananas, apricots and figs, sweet potatoes, avocado, beans/legumes, salmon, and organic dairy products if tolerated.
• Eat more foods high in zinc including: pumpkin seeds, beef, lamb, organ meats, cashews, chickpeas, chicken, yogurt and spinach.
• Consume black and green teas, which seem to regulate levels. (8)