How can you remove or diminish inflammation in your body? After discussing the impact inflammation has on our well-being in our September newsletter, and its dangerous, chronic and eerily silent impacts on our bodies, we'll now explore how you can begin to remove it from your body with simple lifestyle changes.

Dr. Levitt aligns with experts in the integrative medicine field including Andrew Weil, MD, Stephen Sinatra, MD, Joseph Pizzorno, ND and Josh Axe, DNM, who believe that if our society placed more emphasis on the quality of food we ate, our inflammation woes would decrease and the existence of disease such as arthritis, cancer and diabetes would diminish.

So here are four prescriptions Innovative Primary Care invites you to embrace:

RX #1 - Change your diet! Many of the experts named above believe the "Mediterranean Diet" contains most of the foods that aid in reducing inflammation. (See the handy infographic at right for suggested foods to eat and those to avoid.)

According to Dr. Weil, our bodies also need regular daily intake of adequate amounts of both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are two long-chain omega-3 fats that are abundant in oily fish from cold northern waters such as sockeye salmon, black cod, sardines and herring. These types of fish are also great options from a sustainability and low toxic contamination standpoint.

Though we hear a lot about the benefits of omega-3, it's also best for our bodies to get a healthy balance of both omega-3 and omega-6 - in addition to some omega-9. Gamma-linolenic acid (GLA) is an omega-6 fat that enhances the anti- inflammatory effect of omega-3 fats. Seek out opportunities to incorporate oils like olive, walnut, sunflower, soybean and canola, along with leafy greens, avocados, nut butters, and macadamia nuts were GLA is found. Sources of omega-9 include hazelnut, safflower, macadamia nuts, almond butter and avocado oil.

Following a pre-planned meal schedule might be a great way to get started. Click here to view a detailed 7-day meal plan with everything from breakfast to snacking options or print out this handy fact sheet produced by Dr. Levitt.

RX #2 - Additional changes in diet include avoiding carbohydrates that cause a rapid rise in blood sugar. Eating foods like bananas, breads, corn, French fries, fruit juices, pancakes, peas, popcorn and other similar foods, lead to biochemical changes in your cells that cause our bodies to conv ert these foods to sugar that, in turn, causes inflammation.

It's best to strive for foods that have a low Glycemic Index (GI). The Glycemic Index is a ranking of carbohydrates in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolized and cause a lower and slower rise in blood glucose and, therefore insulin levels. These include apples, asparagus, beans, broccoli, blackberries, blueberries, cabbage, cantaloupe, citrus fruits, green beans, honeydew melon, kiwi, leafy greens, peaches, pears, plums, raspberries, spinach and strawberries. Learn the glycemic index of particular carbohydrates by searching the GI Database created by the University of Sydney.

RX #3 - Science shows that a simple meditation practice - along with other mind-body approaches such as Yoga and Tai Chi - can markedly improve your health and reduce inflammation. A recent review of 34 separate studies concluded, "Mind-body therapies reduce markers of inflammation." We've explored the benefits of Yoga in past newsletter issues, but Tai Chi can also be added to that mix. It is an ancient Chinese tradition that involves a series of movements performed in a slow, focused manner accompanied by deep breathing. It's an ideal form of exercise for older adults since it puts minimal stress on muscles and joints.

RX #4 - Sleep. Next month, we'll dive under the covers to explore how your sleep habits can wreak havoc on inflammation levels throughout your body.

If you love fish, salmon continues to be the winner in terms of providing your body with necessary EPA and DHA omega-3 fats. And as you know, wild-caught is the best option. Check out this gallery of 30 simple and delicious salmon recipes for some inspiration.

We're featuring the simple and no mess option of Lemon Butter Salmon Foil Packs. Cooked with zucchini, this meal is low in saturated fat, cholesterol and sodium. Zucchini's are a great source of Thiamin, Niacin and Pantothenic Acid, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin B6, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper and Manganese.

Before shopping at the closest grocery store for fish, consider supporting local markets that have won rave reviews for their fresh seafood offerings. Alaskan Pride Seafoods in East Phoenix has been bringing Alaska to the Valley for years and in the East Valley, Lee Lee International Supermarkets, is the largest ethnic grocery chain in Arizona serving up a wide assortment of seafood at great prices. And not far from the IPC offices is the Seafood Market and Restaurant that offers up a few varieties that might be of interest.

Also take a look at Local First AZ's Good Food Finder for a directory of statewide food resources.

Focusing on reducing inflammation and therefore preventing a chronic condition is always the best medicine, but if you find yourself with a chronic condition that can't be treated by changes in diet alone, there are natural alternatives that may lessen your discomfort. IPC's naturopathic medical doctor, Dr. Xan Simonson, has found great success by treating patients with Regenerative Joint Injection Therapies (RIT), such as Prolotherapy, Prolozone, PRP and Stem Cell Therapy.

The various forms of RIT have been studied and practiced by physicians since the 1950s. Treating pain with "RIT" stimulates the body to heal itself. RIT gives ligaments, tendons and joints a second chance at healing and is often described as "anti-aging medicine" for the joints. In fact, the Academy of Integrative Pain Management, American Society of Interventional Pain Physicians and the American Association of Orthopaedic Medicine endorse RIT for chronic unresolved musculoskeletal pain.

When a joint is injured, ligaments and tendon insertions are strained. This causes an inflammatory response, a critical phase of healing. RIT stimulates the body's own healing mechanism to rebuild and heal tissue around the injured joint site by using a sugar-based solution to create a mild inflammation. The body then reacts to this inflammation to proliferate and remodel the tissue by activating fibroblast in the injured area, causing new cell growth and collagen disposition.

There is the misconception that with time, sprains and strains will heal completely. In fact, post-injury healing of ligaments and tendons is only 50 to 70 percent of pre-injury strength. When ligaments are lax, joints become unstable and degenerative changes can occur, which can lead to osteoarthritis. Because RIT gives the ligament a second chance at healing, the ligament is strengthened, the joint is stabilized and the predisposition to arthritis is reversed.

The technique of each treatment is the same; a solution is injected into the injured joint, but the significant difference is the solution. The solution will also dictate how many treatments an area will need. Most joints generally need between 3-6 rounds of Prolotherapy, usually spaced one month apart.

Dr. Simonson is available for appointments at IPC every Monday and Thursday. Contact our office at 480.776.0626 to schedule an appointment.

Innovative Primary Care offers a number of supplements that have been proven to reduce inflammation or prevent it from becoming a chronic condition. The supplements offered by Dr. Levitt have been safely-sourced to ensure the highest quality product. Typical over-the-counter options don't always contain what they say or have the complementary ingredients that help with the appropriate absorption. As always, we encourage you to speak with your IPC provider before beginning a supplement regime.

Alpha Lipoic Acid - helps prevent certain kinds of cell damage in the body, and also restores vitamin levels such as vitamin E and vitamin C. There is also evidence that alpha-lipoic acid can improve the function and conduction of neurons in diabetes.

Fish Oil - the key ingredient in Fish Oil (Omega-3 fatty acids) are essential nutrients that are important in preventing and managing heart disease. This is a favorite of Dr. Levitt's.

Circuplex - A great antioxidant and anti-inflammatory supplement, this provides curcumin, derived from turmeric, along with a black pepper extract to keep your inflammation down and improve your joint/muscle and neurologic/cognitive support.

Please call our office at 480.776.0626 or ask to see our supplement section the next time you are at the office for more information about these and other products available through IPC.