Inflammation is our bodies' natural response to "danger", but an excess of this response can progress the symptoms of a disability. Diets with excessive inflammatory foods have been known to progress the symptoms of Lupus, Parkinson’s Disease, Osteoarthritis, Multiple Sclerosis, Diabetes, Traumatic Brain Injury, Stroke, and many more conditions. A high inflammatory diet can increase feelings of depression, joint pain, and nerve pain. Listed below are foods and nutrients that can cause a high amount of inflammation in the body, along with what happens when they are consumed in excess. Review ideas of practical and convenient foods to decrease dietary inflammation.

1.    Excess Salt

• The sodium content in processed meals, fast food, and snack items can increase the body's inflammatory response and also increase blood pressure.
• Individuals with a physical disability have at higher risk for developing high blood pressure. A diet high in salt would elevate the risk even further.

2.    Excess Saturated Fats

• This kind of fat is found in red meats, cheeses, butter, bacon, and other animal products, triggers immune cells to produce an inflammatory compound.
• In individuals with disabilities, increased consumption of saturated fats may lead to:
  • Changes in mood
  • Inflammation of the brain
  • High cholesterol

3.    Excess Refined or Added Sugars

• Simple sugars, such as those found in sweets, full sugar sodas, and high fructose corn syrup have been shown to increase inflammatory response. Excess sugars produce, "Advanced Glycation End Products” or “AGEs”, leading to extra stress in the body. AGEs result when simple sugars combine with protein or fat in the bloodstream. AGE’s stick to artery walls and cause damage.
• This may matter to individuals with disabilities because AGEs have been thought to
  • progress the decline of motor function.
  • damage the Central Nervous System – the brain and spinal cord.

4.    Excess Alcohol

• If you choose to drink alcohol, do so in moderation. Two drinks a day for men, one drink a day for women. Consumption of large amounts of alcohol, no matter if its beer, cocktails, or wine, releases inflammatory molecules called, "lipopolysaccharides" into the blood stream. These are good gut bacteria that occur naturally in the digestive tract but can cause damage if they leave the intestines. Alcohol is a great means of transport for these guys! These particles interact and inflame major organs making it harder for them to function properly.
• When someone with a physical disability drinks alcohol for a sedative/coping mechanism and then stop, their pain sensitivity is increased, making secondary symptoms worse.
• Alcoholic inflammation can make neurological disabilities worse. They inhibit clear thinking, speaking, decision making, and functioning.

Convenience is of high priority when you experience fatigue or pain. Generally, it’s good to choose processed foods that have less than 150mg of sodium per serving, less than 5g of saturated fat per serving, less than 5g of added sugar, and 5g or more of fiber to help fight inflammation. Below are examples of healthy prepackaged and processed items to include on your grocery list.

1.    Libby’s Veggie Cups (Sweet Peas) ($2.33 for 4)

• 30 kcal per serving
• Good source of Veggies and Fiber
• No saturated fat
• Low sodium

2.    Mott’s No Sugar Added Apple Sauce ($7.57 for 18)

• Only 50 kcal per cup
• No sodium
• No saturated fat
• The only sugar present is what is there naturally
• Contains Vitamin C and Potassium
• Quick serving of fruit

3.    Emerald Single Serve Nut Packets ($10 for 18 variety pack)

• 100 kcal per serving
• Quick source of fiber, fat, and protein
• Healthy fats for the brain
• Low amounts of sodium and saturated fat
• Low sugar
• Nuts are known to be anti-inflammatory

4.    V8 Energy Drinks ($5.14 for 6 cans)                     

• 50 kcal per can
• Low sodium
• No saturated fat
• Less sugar than in a Coke can                   
• Lots of vitamins and minerals
• Caffeine boost without jitters

5.    Oikos Triple Zero Yogurt ($5.24 for 32 oz)

• 90 kcal per perving
• 15g protein per serving
• Low sugar
• Low sodium
• No saturated fat

6.    Tattooed Chef Cold Brew and Dark Chocolate Smoothie Bowl ($3.29 for 6.25 oz)

• 180 kcal per serving
• Low sodium
• Low in saturated fat
• It has a good bit of fiber, iron, and potassium

7.    Tattooed Chef Mexican Style Street Corn ($4.29 for 12 oz)

• 180 kcal per serving
• Low in saturated fat
• Low in sodium
• Contains fiber

8.    Garden Lites Veggies Made Great Banana Chocolate Chip Muffin ($6.19 for 6)

• Low in saturated fat
• Low in sodium
• First ingredient in zucchini

9.    Sabra Classic Hummus ($6.79 for 17 oz)     

• 70 kcal per serving
• Low in sodium
• Low in saturated fat
• No sugar

10.    That's It Strawberry and Banana Mini Fruit Bars ($8.49 for 10)

• 60 kcal per serving
• No saturated fat
• Very low sodium
• Zero added sugar
• The only ingredients are fruit