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Following on from my last newsletter highlighting the disturbing health warnings surrounding the use of anti-inflammatory medications (see original article here), Jo Saunders a Nutritional Therapist, has kindly dropped me an email with some dietary health tips we can all put into practice that can help reduce the overall inflammation in our bodies.

I hope you find it of interest, any questions or queries please do let me know?


Firstly please allow me to introduce myself, I am Jo Saunders, a fully qualified Nutritional Therapist (dipCNM BANT) passionate about the potential impact that combining body work, such as Ben’s brilliant Biodynamic Osteopathy, with nutrition and lifestyle changes to improve our health and wellbeing.

Further to Ben’s intriguing email about the potential damage of using NSAIDS (non-steroidal anti-inflammatory medication) to control pain and inflammation, I felt compelled to share my tips on how to help manage inflammation naturally through some simple dietary additions without the use of NSAIDS (or at very least helping to reduce your need for medication). 

It is all too easy to become overwhelmed with the plethora of conflicting nutritional and health information, fuelled often by the media promoting the next best diet which promises to help you live forever in perfect health.

I however prefer to work from an evidence based perspective, using research to help sort the facts from the myths.

The Mediterranean Diet is one of the most well studied diets and has repeatedly demonstrated its benefits in helping to control inflammation, improving insulin resistance (the way our bodies manage sugar) and reducing risk of cardiovascular disease. 

To summarise, I have chosen my top 10 foods for helping to manage systemic inflammation.

Include these in your diet as much as you can, preferably daily, and you’re sure to reap the benefits of nature’s pharmacy. 

My top 10 anti-inflammatory foods :- 

1. Oily fish (salmon, sardines, mackerel, herring)   Read More

2. Berries (blackberries, blueberries, raspberries, cherries) 

3. Nuts & seeds 

4. Avocado

5. Olive Oil  Read More

6. Green Tea  Read More

7. Kale  Read More

8. Rosemary
9. Chilli

There is also an increasing body of evidence informing us of the role digestive health plays in overall health, as well as implications of gut bacteria in controlling inflammation (did you know we actually are more bacteria than human?! Bacteria cells outweigh human cells by 10 to 1!). I will share more fascinating information on this topic with you another day 🙂 

Jo sees clients at her Nutritional Therapy practice near Newbury in Berkshire. She works on a completely personalised basis, often taking into consideration complex medical needs, helping clients to find a realistic and achievable path of optimising health. She has a website called Cooking them Healthy,, which provides quick, easy & delicious recipes for busy families, focusing on optimising nutrition. It also offers the ever useful Supercharged recipe section focusing on recipes to boost key nutrients for specific health conditions.


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