community is David Perlmutter, MD, a board-certifi ed neurologist. In his book, Grain Brain, he lays out research on how a lifetime of grain sets the stage for neurodegenerative disorders such as Parkin- son’s and Alzheimer’s. There are many grains that have been touted as healthy, such as brown rice and quinoa. The key to avoiding the infl ammatory aspects of grain is to remove it from center stage. There are, in fact, some benefi ts from eating some grains but unfor- tunately, there also are infl ammatory consequences from eating too much. It is helpful to completely avoid grain for a two-month period and then to assess how you feel when you eat small amounts of healthier grains.
6. Eat Low-Glycemic Food The glycemic index is a rating scale, which determines how
quickly our blood sugar spikes after eating certain foods. For ex- ample, white potato or white bread is very high on the glycemic index, because after you eat these types of foods your blood sugar spikes quickly, and that is not good for your body. Sweet potatoes are lower on the glycemic index and don’t create that type of spike. An example of fruit that is lower on the glycemic index is berries. There are other fruits as well.
You can visit the following link for a more complete list of foods and their corresponding glycemic index:
www.glycemicindex.com/ foodSearch.php. By lowering your glycemic load, you can make tremendous changes in your health.
‘Grand Gesture’ beyond Diet To make a grand gesture towards health, you need to consider all aspects of your life. Changing the food that you eat on a daily basis is a great start. In addition to implementing dietary changes, there are additional natural strategies that lead to a pain-free life, such as reducing your exposure to harmful chemicals in the en- vironment. In reality, unless you live in a secluded community, it would be impossible to completely avoid environmental toxins. But there are many efforts you can make to lessen your exposure. Here are some helpful suggestions:
1. Replace synthetic cleaners and detergents in your home with natural versions. Even a simple change such as this can lead to signifi cant health benefi ts.
2. Replace your soap, shampoo, and other body products with nat- ural versions. So often, we take for granted some of the symptoms that we deal with on a day-to-day basis. Changing the brand of soap you use to a more natural one can eliminate previously irresolvable issues such as daily redness or rashes on the face and even psoriasis and other skin issues.
3. Buy produce that is organic or natural and free of pesticides and growth hormones. It is true that organic foods are more expensive. Hopefully, one day, this will change. One option is to search for a local CSA (a community supported agriculture co-op farm) that sells memberships. These farms will provide you with great natural pro- duce through the warm months of the year and often they provide a winter share as well.
Body Work: Integrative Manual Therapy Improving what you put into your body and creating a healthier
external environment for yourself are two very important steps towards a pain-free life. In addition, body work can help you feel better. Generally, your body learns how to compensate for injuries and traumas caused by car accidents, sports, illness, etc. But at a
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