Fats and Pain

Fats are metabolized by a mechanism called “transmethylation”. This allows the fatty acids in the body to become phospholipids which are either utilized for many essential functions, or broken down and disposed of. Unfortunately, there is a subset of the population with a transmethylation defect, leading to fatty liver, obstructive sleep apnea, and strongly associated with the development of diabetes, inflammation, and pain. Consulting with a nutritionist can aide in obtaining laboratory tests checking for this defect or suggesting supplements to correct this metabolic pathway.

Omega 6 fatty acids have been shown to increase inflammation and are found in safflower, sunflower, soy bean, and corn oil. For this reason, minimize consumption of these types of fats.
While canola oil has more mono- than poly- unsaturated fat, it is highly processed, altered, goes rancid easily, and cannot stand high heat. Most processed foods use canola oil. Try to avoid it when possible. Trans fat commonly found in margarine, shortening, and processed foods are the worst type of fat you can put in your body and should be eliminated from ones diet. Too much animal protein, particularly ones high in saturated fat (i.e. red meat, dairy, and poultry), should be limited in the diet. The proper portion size for protein in a meal is approximately 3 ounces or the size of a deck of cards. More or less protein may be recommended depending on age, size, gender, level of physical activity, and medical condition. Fried foods also increase inflammation and should be avoided.

Omega 3 fatty acids commonly found in fish, flax, walnuts, hemp, and chia seeds have tremendous anti-inflammatory properties. Medium chain triglycerides commonly found in coconut and coconut products also have anti-inflammatory properties. Using coconut products in place of dairy is a great way to easily increase your intake of anti-inflammatory foods. Coconut products now available include coconut milk, yogurt, creamer, and even ice cream!