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Updated: Jul 1

Many patients have asked me what foods to eat to decrease inflammation.


You may have heard of the term “anti-inflammation diet”. But how does inflammation affect pain? And how do foods affect inflammation?

When you have an infection or an injury, your body releases chemicals to repair the damage. This normal process is called inflammation. Inflammation is crucial for your body to protect itself. But sometimes, too much inflammation causes problems.

When inflammation lasts weeks, months, or years, the chemicals your body releases can attack healthy tissues in your body. Chronic inflammation is associated with many diseases and symptoms, including pain.

The foods that you put in your body have an impact on the inflammation in your body. Modifying your diet to include anti-inflammatory foods can help ease pain and even decrease some of the side effects of medication.

Fiber: Try to consume at least 25 to 35 g of fiber daily. Fiber is linked to lower body mass index (BMI), which in turn is linked to levels of C-reactive protein, a marker of inflammation that circulates in the blood. Fiber also ferments in the gastrointestinal tract, feeding and balancing the “good bacteria” in your gut that is also linked to reduced inflammation. Whole grains are a good source of fiber.

Omega-3 fatty acids: This type of fat found in oily fish such as salmon, herring, mackerel and tuna is known to reduce inflammation.

Extra-virgin olive oil: EVOO contains a phytochemical called oleocanthol, which has been shown to have anti-inflammatory effects similar to those of non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen.

Green tea: Green tea contains EGCG, the most powerful type of antioxidants. Antioxidants fight free radicals that harm your cells and are highly anti-inflammatory.

Spinach: Spinach contains lutein, which is related to vitamin A and beta-carotene. Lutein is an antioxidant that is responsible for many beneficial anti-inflammatory effects.

Mushrooms are rich in anti-inflammatory components, such as polysaccharides, phenolic and indolic compounds, mycosteroids, fatty acids, carotenoids, vitamins, and biometals.


Eating anti-inflammatory foods is easy when you have a delicious recipes. Below is a recipe for Ochazuke. Ochazuke is a Japanese dish and contains all five of the anti-inflammatory foods listed above.


Ochazuke Recipe (1 serving)


  • 1 fillet of salmon

  • Extra-virgin olive oil

  • 1 cup of cooked brown rice

  • 1 tsp shredded nori seaweed (optional)

  • ¼ tsp toasted sesame seeds

  • 2 shiitake mushrooms, sliced

  • 1 cup of spinach

  • 1 scallion, diced

  • 2 tsp green tea leaves or 1 green tea bag

  • 1 cup hot water

  • ½ tsp soy sauce

1. Season salmon fillet with salt and pepper, rub with extra-virgin olive oil. Bake the salmon fillet at 400F degree for 25 minutes. Break up the salmon flesh into flakes. Set aside.

2. Add a dash of olive oil to a hot pan. Add spinach and cook until wilted. Season with salt and pepper. Set aside.

3. Add a dash of olive oil to a hot pan. Add sliced mushrooms and cook until soft. Season with salt and pepper. Set aside.

4. Put tea leaves in the pot. Bring the water to the appropriate temperature for your tea and pour it into the pot. Set aside for 1-2 minutes (follow the directions on your teabag).

5. Now serve the cooked brown rice in the serving bowl. Place the shredded salmon, spinach, mushroom, scallion, nori, and sesame seeds on top.

6. Pour the tea until it covers half of the rice. Add a dash of soy sauce.


Enjoy!

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Remember when your mom told you to sit up straight? That’s a timeless advice we have all heard as a child.

Poor posture can worsen your back pain, and posture training can help.

Techniques for good posture

When sitting:

  • Sit in a firm chair with armrests to relieve pressure in your back and shoulders.

  • Keep your upper back straight and shoulders relaxed. Keep stomach muscles pulled in, and maintain the proper curve in your lower back. You can do this by tightening your stomach and buttocks. Some people are more comfortable sitting with the back of the chair at a 15- to 20-degree angle.

  • Use a small cushion behind the lower back to maintain the natural curve of the back.

  • Place a footstool under your feet to keep your knees slightly higher than your hips.

  • Stretch every now and then.

When standing:

  • Stand with weight equally distributed on both feet.

  • Don’t lock your knees.

  • Place one foot on a footstool to ease tension in your back.

  • Keep your back straight by tightening your stomach muscles and buttocks.

  • Focus on bringing your scapulas in towards each other with your chest stretch out

When sleeping:

· Lie on your side with your knees bent.

  • If more comfortable, place a pillow between your knees while sleeping on your side.

  • Use a firm mattress.

Body mechanics

It is important to keep good posture while your body is in motion. When you lift, hold the object close to the body and lift with your legs. This maintains the normal curve of your back and prevents uneven pressure on the vertebrae of your spine.

When bending down to lift an object, bend with your knees instead of your back. Avoid bending forward to lift or work.

  • Hold the object close to you.

  • Straighten your legs to lift the object.

  • Get help with an object that is too heavy.

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Updated: May 13

Back in February of this year, Dr. Salazar and Dr. Abdollahi flew to Chicago to attend a training course for the revolutionary mild® procedure.


The mild® procedure by Vertos significantly reduces pain in patients suffering from lumbar spinal stenosis.


These patients can barely stand or walk because their nerves are being pinched inside their spinal column.


The mild® procedure allows the doctor to remove excess ligament, increase spinal canal space, and relieve compressed nerves.


Patients will be able to stand, walk, and get on with their lives.



Dr. Salazar and Dr. Abdollahi are always responsive to new procedures in the field of pain management that reduce patient dependency on medications.


The doctors pride themselves on being in the forefront of technology and want to make sure every patient at California Advanced Pain & Spine Specialists has access to the best and the latest as they become available.

Of course, they don’t want to be away for too long, and thanks to the new direct flight between Fresno and Chicago, they were able to make the entire trip in 24 hours.

Here is how their trip went down.

Friday evening after work, Dr. Salazar and Dr. Abdollahi drove to Fresno Yosemite International Airport.





Their redeye flight took off around 11 pm. They had grand plans of getting a wonderful night’s sleep on the plane and being refreshed Saturday morning for their course.


They forgot the flight was only 4 hours long, and flight attendants love to make announcements. Luckily, they landed early at 4:30 am in Chicago and proceeded to sleep at the only open food court at the airport.




Here is Dr. Salazar enjoying his 90-minute power nap to the lull of classic rock music playing in the background. Also note the fabulous eye mask, which Dr. Abdollahi supplied.

At the course, they spent time learning about the procedure, going over research studies, and discussing how they can use this procedure to help their patients.





Special note: it turns out one of the “special instructors” for Vertos was one of Dr. Abdollahi’s co-fellows from UCSF. They did their pain management training together.



Next they suited up in scrubs and used specialized tools for the procedure to practice on cadavers.






With the course complete and a few hours to spare before their flight home, Dr. Salazar and Dr. Abdollahi split up to enjoy Chicago.


Dr Salazar went to the Museum of Science and Industry. He somehow talked his way onto the sold-out U-boat tour. Meanwhile, Dr. Abdollahi found the closest gym and spent a good several hours pumping iron. What's more fun, museum or gym?

They met back together at the airport and discussed the mild® procedure.



They boarded their flight back to Fresno at 7 pm and landed back exactly 24 hours after they had left. 11 pm to 11pm. Who knew so much can be done in just 24 hours!



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7152 N. Sharon

Suite 102
Fresno, CA 93720

Phone  559-432-6807
Fax      559-432-6937   
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