The following tips on healthy eating are aimed at getting you thinking about how foods can help conditions, but you must check with your nutritionist and GP beforehand to ensure it’s safe to include certain foods, especially if you are on medication.

A lot of people know these days the importance of having a balanced diet in order to get all the correct nutrients you need for your body to function efficiently.  Although it’s okay to go off course once in a while it’s important that you get back on track, otherwise before you know it you’ll be on the slippery slope to unhealthy eating.

Here are a few healthy tips but particularly if you are suffering with pain and inflammation.

What is inflammation?

Inflammation is the way the body responds to trauma, injury, infection etc and is characterised by:

  • Pain
  • Redness
  • Swelling
  • Heat

Foods that fight inflammation

Some examples of common foods which can help combat inflammation:

  • Turmeric (fresh organic)
  • Ginger (fresh organic)
  • Sweet potato
  • Cherries
  • Kale
  • Walnuts
  • Strawberries
  • Lentils
  • Onions

Top tips

  • Adults should not take more than 4g of ginger per day, whether it’s powdered or fresh.
  • Why not try adding fresh organic turmeric to your casseroles or smoothies to help fight the inflammation process!

Some Common foods to avoid when suffering with inflammation:

  • Potatoes
  • Tomatoes
  • Aubergines

These are thought to promote inflammation rather than eliminate.


Your body needs to be hydrated to function well and efficiently, your water intake will help your body to remove toxins and impurities.

Personally I feel that the average person doesn’t always need exactly 2L of water per day! for example if it’s winter and you happen to have stayed in all day and watched tv, you haven’t exactly lost 2 litres of water from your body, however on a hot sunny day and you have been very active then obviously you would’ve lost a lot more water and need to rehydrate. Don’t forget you’re also getting fluids from salads, fruits and squash.

Even if you substitute that 2nd and 3rd cup of coffee with water You will begin to feel the benefits.


Better health tips:

Stop or reduce smoking.
Smoking prevents the lungs from oxygenating the blood, the lungs work less effectively and this may also lead to an increase in fatigue.

Smaller meals
Have you ever wondered why you feel so tired and lethargic after that large Sunday roast or any big mail for that matter?
This is because your body is focusing all this energy in digesting the excessive amount of food that you have just put into it, therefore to reduce this fatigue eat smaller meals throughout the day to keep your energy levels up without the slump.

Exchanging foods
Try swapping the treacle sponge and custard for some fruit salad for desert.
The sweet craving that you may get after a meal is the body’s way of asking for vitamin c and other vitamins which will help get the best from the foods that you have just eaten.
These vitamins are not found in treacle sponge with custard!

Avoid refined foods such as white bread white rice and white pasta these have very little nutritional content, also avoid takeaways such as burgers and chips as the oils that they use are generally bad for you.

Avoid caffeine, after the initial spike caffeine can also leave you feeling tired.

Reduce alcohol as this can definitely give you the munchies which equals more calories and will also leave you feeling tired, especially if there is weight gain.

Daily exercise, just 15 - 20 minutes per day will have huge health benefits, particularly if you have a sedentary lifestyle.


Recommended book

The food doctor  healing foods for the mind and body

By Vicki Edison and Ian Marber

ISBN – 101843401878

This book will give you great detail on foods that fight inflammation, beat fatigue and aid digestion.  With easy recipes, this book is a great start when thinking about foods and how they can help.

Good luck on achieving a healthier lifestyle.

Clive lacey