What exactly is Frozen Shoulders?

Frozen shoulders, or Adhesive Capsulitis (AC), is the inflammation of the “shoulder capsule” where the collarbone, scapula, and upper arm bone meet.

In simpler terms, due to increased inflammation levels during menopause, the muscle of the joint gets thicker and tighter, and over time, adhesive bands of tissue form in the joint. 

What diets are good for inflammation?

The Mediterranean diet, which has been recognized as one of the healthiest diets in the world, is packed with some of the best anti-inflammatory foods. 

In fact, research has identified the Mediterranean diet as the closest thing to an "anti-inflammatory diet" — because of its emphasis on healthy whole foods that deliver vitamins, minerals and antioxidants that helps ward off inflammation.

Tips before making your mediterranean diet

1. Eat more legumes 
2. Don’t overdo it with alcohol. 
3. Make meat a side. 
4. Eat fewer sweets. 
5. Cook with olive oil.

Here’s what to eat and skip when you’re making your meals more Mediterranean:

Protein

Eat Liberally — Beans, Lentils, Chickpeas, Tofu, Tempeh

Eat Occasionally — Chicken, Fish, Seafood, Eggs

Rarely or Never — Red meat (beef and pork), Bacon, Processed meat products (e.g., chicken nuggets)

Oil & Fat

Eat Liberally — Extra-virgin olive oil, Avocado and avocado oil, Olives

Eat Occasionally — Canola oil

Rarely or Never — Trans fats, Margarine, Butter

Fruits & Veggies

Eat Liberally — Non-starchy veggies (including zucchini, eggplant, bell peppers, artichokes, and dark greens), 

Starchy veggies (including sweet potatoes, potatoes, and root vegetables), 

Fruits (including peaches, cherries, apricots) and berries (like strawberries, raspberries, blueberries, and blackberries).

Occasionally — There are no off-limits fruits or vegetables

Rarely or Never— There’s no fruit or veggie that is off-limits!

Nuts & Seeds

Eat Liberally — While they can be part of every day, eat them in moderation.

Eat Occasionally — Almonds, Pistachios, Hazelnuts, Walnuts, Cashews (and all other unsweetened nuts).

Rarely or Never— Sweetened trail mixes, Sweetened nut butters, Sugar-coated nuts

Grains

Eat Liberally— Whole-grain bread (look for whole-wheat flour as the first ingredient), Whole grains (like farro, bulgur wheat, barley, and quinoa), Oatmeal (opt for steel-cut or old-fashioned)

Eat Occasionally — Pasta (choose whole-wheat pasta whenever possible), Couscous, Whole-grain crackers, Polenta, All-bran cereals

Rarely or Never— Frozen waffles and pancakes, Sugar-sweetened cereals, Crackers and other snack foods

Dairy

Eat Liberally — These are consumed in moderation as well.

Eat Occasionally — Plain Greek yogurt, Cheese (including plain ricotta, cottage cheese, brie, feta, or goat cheese), Milk.

Rarely or Never— Ice cream, Sweetened yogurt, Processed cheese

Sweeteners

Eat Liberally— These are consumed in moderation

Eat Occasionally — Honey, A small amount of added sugar, for example, in coffee or tea 

Rarely or Never— White sugar

Condiments & Sauces

Eat Liberally — Tomato sauce (no sugar added), Pesto, Balsamic vinegar

Eat Occasionally — Aioli, Tahini, Tzatziki

Rarely or Never — Barbecue sauce, Ketchup, Teriyaki sauce

Drinks

Drink Liberally — Water, Coffee, Tea

Drink Occasionally — Red wine or other alcohol

Rarely or Never— Soda, Fruit juice, Bottled sweetened coffee

Herbs & Spices

Eat Liberally — All dried herbs and spicesAll fresh herbsGarlic

Eat Occasionally — Salting food to taste

Rarely or Never— There’s no reason to restrict these in your foods.

PS. Following the Mediterranean diet will definitely help with lowering the inflammatory level in your body, helping ease the symptoms of frozen shoulders:

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