Anti-Inflammatory Oils You Should Be Using (and Inflammatory Ones To Avoid) (2022)

Dangers of chronic inflammation

When a wound gets red, swells and heals after a few days, that's known as acute inflammation. As part of the healing process, the body releases chemicals to trigger an immune response, which helps protect the injured area.

But in some cases, inflammation becomes chronic inside the body, which puts the immune system in a constant state of high alert. When inflammation lingers, the immune system has to continuously release chemical compounds and white blood cells. Over time, this causes cellular damage that can harm healthy tissues and organs.

Research has linked chronic inflammation to heart disease, type 2 diabetes, Alzheimer's disease, cancer and any disease that ends in "itis" (arthritis, colitis, etc.).

Food and inflammation

People with chronic inflammation are advised to adopt lifestyle habits that help reduce inflammation. This may include a combination of physical activity, adequate rest and a nourishing diet filled with anti-inflammatory foods.

Which foods are inflammatory?

Many foods in the typical 'Western' diet fuel inflammation. The average American gets almost 58% of calories from ultra-processed foods, which are pro-inflammatory due to high quantities of sugar, trans fat, salt, refined flour, additives and preservatives. Foods made from these ingredients, including processed meat, fast food, baked goods, deep-fried foods, candy and soda are pro-inflammatory.

A recent study published in the Journal of the American College of Cardiology, found that people who eat the most inflammatory foods have almost 50 percent higher risk of developing heart disease.

Which foods are anti-inflammatory?

On the other hand, an anti-inflammatory diet is high in whole foods including vegetables, fruit, whole grains, fish, beans, nuts, herbs, and spices. The entire dietary pattern matters more than any singular food, and variety is encouraged.

(Video) 10 Foods That Cause Inflammation (Avoid These)

But confusion often abounds when it comes to choosing healthy oils. Most oils are pressed from vegetables, nuts and seeds, which are on the "good for me" list — so are all oils equally nutritious? It turns out that there's more to it. In addition to the type of fat in each oil, the health benefits depend on how the oil was processed, and how it's used in your kitchen. Read on to learn about the best and worst oils for inflammation.

Oils and inflammation

Oils are never comprised of just one type of fat. Instead, they are made up of a variety of fatty acids in differing amounts. Oils are classified based on the predominant fat:

  • Monounsaturated: Olive, avocado, canola, almond, and peanut oils
  • Saturated: Coconut and palm oils
  • Omega-3 polyunsaturated: Flaxseed oil
  • Omega-6 polyunsaturated: Corn, soybean, grapeseed, safflower, sunflower, hemp, walnut, and cottonseed oils
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Which oils are anti-inflammatory?

To help combat inflammation, choose oils that higher in monounsaturated fat or omega-3 polyunsaturated fat. Good choices for anti-inflammatory oils include olive oil, avocado oil and flaxseed oil.

Olive Oil

Studies show that monounsaturated fats found specifically in olive oil can help protect against heart disease by reducing the action of inflammatory markers, such as interleukin-6 and tumor necrosis factor, which are pro-inflammatory agents in the body.

A meta-analysis of 30 studies found that daily consumption of olive oil (between 1 mg and 50 mg) resulted in a decrease in C-reactive protein and interleukin-6, which are markers of inflammation. The study also found that olive oil may be beneficial for endothelial function, which is another way it can lower heart disease risk. Endothelialcells release substances that control immunefunction.

Avocado Oil

There have not been as many studies conducted on avocado oil, but its high level of monounsaturated fat indicates that it may have similar beneficial effects.

Flaxseed Oil

Omega-3 fats also have anti-inflammatory properties, so flaxseed oil is also a good choice. It is best used cold, but should not be used for cooking. The anti-inflammatory nature of flaxseed oil may help reduce the risk of cardiovascular disease, cancer, arthritis, osteoporosis and some autoimmune disorders. Plus, a recent study showed that flaxseed oil helped reduce inflammatory markers and disease severity in people with colitis, an inflammatory bowel disease.

Which oils are inflammatory?

We can't group all vegetable and seed oils in the same category. Their health benefits depend on their fatty acid profiles, how they were extracted and how they are using in cooking. Let's start with the inflammatory vegetable oils to avoid: any oil high in omega-6 fat, such as corn oil and soybean oil.

While a small amount of omega-6 fats is essential for overall health, studies show that our intake of omega-6 fats has increased. At the same time, our intake of beneficial omega-3 fats has decreased. Our diets used to have a 1:1 ratio of omega 6:3 fats. Now that ratio is closer to 20:1. The problem? Too much omega-6 fat contributes to chronic inflammation. And omega-3 fats are protective against inflammation, but we're not getting enough of these.

(Video) Best Anti-Inflammatory Cooking Oils

The ratio has changed dramatically because corn oil and soybean oil, which are both high in omega-6 fats, are used in many ultra-processed foods. It's estimated that soybean oil consumption has increased 1000-fold from 1909 to 1999. Relying on soybean and corn oil to the exclusion of omega-3-rich foods further promotes inflammation.

And what about coconut oil? To date, its popularity outpaces clinical studies that support any health benefits. One meta-analysis of 16 studies found that coconut oil did not significantly affect markers of inflammation such as C-reactive protein (so it's neutral), but that it may raise cholesterol levels. More studies are needed.

How to choose anti-inflammatory oils

To combat chronic inflammation, a balanced diet needs the right oils! It's fine to have more than one oil in your pantry, since they have subtly different flavors, viscosities and culinary uses. For an anti-inflammatory diet, the best choices for oils are olive oil or another cold-processed oil that's high in monounsaturated fats, and flaxseed oil for the omega-3 fats.

Choose cold-pressed oils

Beyond fat profiles, it's also important to pay attention to how oils have been processed, and whetherheat and chemicals are used. Some oils are heated, refined, filtered to remove color, and deodorized using steam distillation. This refining process removes vitamin E, carotenoids and other antioxidants and can affect the fatty acid profile, rendering the oil less nutritious than before it was processed.

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Choose for oils that are made by crushing or pressing plants or seeds, rather than through heat or addition of chemicals. This is where the term "cold pressed" comes in to play. Often seen on bottles of flax, avocado and olive oil, it means that the oil was not heated during extraction. Cold-pressed canola oil is also available, but harder to find.

woman cooking with oil at a gas stove

Anti-Inflammatory Oils You Should Be Using (and Inflammatory Ones To Avoid) (3)

Credit: Getty Images

Which oils are best for cooking?

Heat can change the fatty acid profile in cooking oils. Every oil has a smoke point, above which the oil starts to burn. This affects the flavor and the nutrient profile, and creates free radicals, which can damage healthy cells and lead to inflammation. So, no matter which oil you choose, when trying to combat inflammation, don't heat the oil past its smoke point:

  • Safflower: 510°F
  • Refined olive: 460°F
  • Soy: 460°F
  • Corn: 450°F
  • Peanut: 450°F
  • Sunflower: 440°F
  • Cottonseed: 420°F
  • Canola: 400°F
  • Avocado: 400°F
  • Grapeseed: 390°F
  • Coconut: 350°F
  • Cold pressed extra virgin olive: 350°F
  • Hemp: 330°F
  • Walnut: 320°F
  • Flaxseed: 225°F

Cold-pressed extra virgin olive oil has a relatively low smoke point compared to other oils, so it's best for low and medium-heat cooking. Studies show that refined olive oil is more stable than other refined oils, plus it has a higher smoke point and resists oxidative deterioration. However, the refining process means that it has fewer antioxidants.

(Video) The Top 13 Causes of Inflammation: And How to Treat it Naturally

The bottom line

You can use a variety of oils for different purposes, but for the best anti-inflammatory potential, make sure your kitchen has a bottle of extra virgin olive oil or avocado oil for everyday cooking, and flaxseed oil for cold dishes like salads.

Related:

  • What Is High-Polyphenol Olive Oil?
  • Anti-Inflammatory Soup Recipes
  • Our Olive Oil Recipe Collection

FAQs

What oils are highly inflammatory? ›

Omega-6s are found in oils such as corn, safflower, sunflower, soy and vegetable and products made with those oils. Excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals, and the American diet tends to be very high in omega-6s.

What is the strongest anti-inflammatory essential oil? ›

Thyme essential oil had the most effects, reducing COX-2 levels by nearly 75 percent . The National Association of Holistic Aromatherapy also lists many oils that may reduce inflammation, including: roman chamomile.

What oil helps reduce inflammation? ›

Chamomile oils can help with pain and inflammation. They also help soothe muscle tension and reduce spasms. Rosemary oil. Rosemary is noted for its ability to ease pain and inflammation.

What oils should you avoid? ›

However, if you are concerned, avoid oils or margarine that contain oils high in omega-6 fats.
...
Consider avoiding the following plant oils due to their high omega-6 contents:
  • soybean oil.
  • corn oil.
  • cottonseed oil.
  • sunflower oil.
  • peanut oil.
  • sesame oil.
  • rice bran oil.

Which oils do not cause inflammation? ›

Which oils are anti-inflammatory? To help combat inflammation, choose oils that higher in monounsaturated fat or omega-3 polyunsaturated fat. Good choices for anti-inflammatory oils include olive oil, avocado oil and flaxseed oil.

Is coconut oil inflammatory? ›

Not only was coconut oil found to have an anti-inflammatory effect, but it relieved pain as well ( 12 ). What's more, coconut oil may ease inflammation by improving antioxidant status. Antioxidants work by stabilizing free radicals in the body, neutralizing the reactive atoms that can contribute to inflammation ( 13 ).

Which oil is best for arthritis? ›

Essential oils are most commonly used in an infuser and inhaled.
  1. Eucalyptus oil. Eucalyptus oil has a number of anti-inflammatory and analgesic properties. ...
  2. Ginger oil. Ginger is a common healing agent used for its anti-inflammatory properties and pain-relieving effects. ...
  3. Turmeric oil. ...
  4. Frankincense oil. ...
  5. Orange oil.
Dec 14, 2017

Is olive oil inflammatory? ›

Virgin olive oil contains numerous phenolic compounds that exert potent anti-inflammatory actions. Of interest to this paper is the recently discovered phenolic compound oleocanthal. Oleocanthal is contained in virgin olive oil and possesses similar anti-inflammatory properties to ibuprofen.

Does peppermint oil reduce inflammation? ›

Studies demonstrate that peppermint oil (menthol) possesses anti-inflammatory activity.

What reduces inflammation fast? ›

To reduce inflammation fast, limit your intake of sugar and processed foods. Perhaps, more importantly, though, pursue exercise, stress-reducing behaviors, a good night's sleep, and a diet full of colorful, anti-inflammatory foods.

What vitamin is good for inflammation? ›

Vitamin C. Vitamin C, like vitamin D, is an essential vitamin that plays a huge role in immunity and inflammation. It's a powerful antioxidant, so it can reduce inflammation by neutralizing free radicals that cause oxidative damage to your cells ( 55 ).

How do you fight inflammation naturally? ›

Simple rules of thumb for anti-inflammatory eating:
  1. Eat more plants. Whole plant foods have the anti-inflammatory nutrients that your body needs. ...
  2. Focus on antioxidants. They help prevent, delay or repair some types of cell and tissue damage. ...
  3. Get your Omega-3s. ...
  4. Eat less red meat. ...
  5. Cut the processed stuff.
Aug 13, 2019

What is the most unhealthy oil? ›

Eight of the most unhealthy vegetable oils, according to Shanahan, include:
  • Corn oil.
  • Canola (also called rapeseed) oil.
  • Cottonseed oil.
  • Soy oil.
  • Sunflower oil.
  • Safflower oil.
  • Grapeseed oil.
  • Rice bran oil.
Jul 23, 2020

What is the healthiest oil to use? ›

Oil Essentials: The 5 Healthiest Cooking Oils
  • Olive Oil. Olive oil is popular for a reason. ...
  • Avocado Oil. Avocado oil boasts a lot of the same benefits as extra virgin olive oil, but with a higher smoking point, making it great for sauteing or pan frying. ...
  • Coconut Oil. ...
  • Sunflower Oil. ...
  • Butter.

Which oils are carcinogenic when heated? ›

The Woman's lifestyle magazine M2Woman recently ran the headline "Science reveals that this commonly used kitchen staple is carcinogenic" The accused kitchen staple is vegetable oil: canola, sunflower, and olive specifically. M2Woman claims these common cooking emollients are "proven to be carcinogenic".

Is avocado inflammatory? ›

Avocados. The avocado is an anti-inflammatory food that is rich in heart-healthy fats. It's also a good source of magnesium, fiber, and potassium.

Does avocado oil cause inflammation? ›

This pale green oil is rich in monounsaturated fats, which can lower heart disease and stroke risks. Research also suggests avocado oil has an anti-inflammatory effect, reducing CRP. It's also a good source of the antioxidant vitamin E.

Does all oil cause inflammation? ›

The researchers, from the University of Missouri and the University of Illinois, found no association between vegetable oil consumption and circulating indicators of inflammation, which can cause diseases such as cancer and asthma.

Is coffee inflammatory? ›

Research suggests that drinking coffee — even in small amounts — may help reduce inflammation. In turn, this may lower your risk of certain conditions, including type 2 diabetes, heart disease, and perhaps even certain types of cancer. Nonetheless, coffee may increase inflammation in some people.

Does apple cider vinegar help with inflammation? ›

There is no scientific evidence that apple cider vinegar is an effective anti-inflammatory agent in humans or that it can help treat arthritis symptoms.

What are the 5 classic signs of inflammation? ›

Based on visual observation, the ancients characterised inflammation by five cardinal signs, namely redness (rubor), swelling (tumour), heat (calor; only applicable to the body' extremities), pain (dolor) and loss of function (functio laesa).

Are eggs inflammatory? ›

Consuming eggs regularly can lead to an increased amount of swelling and joint pain. The yolks contain arachidonic acid, which helps trigger inflammation in the body. Eggs also contain saturated fat which can also induce joint pain.

Are eggs anti-inflammatory? ›

Are eggs an anti-inflammatory food? Yes. Eggs are a source of vitamin D, which has anti-inflammatory effects. 10 They're also a good source of protein and B vitamins.

Is peanut butter an inflammatory food? ›

Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory. Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases.

How can I naturally lubricate my joints? ›

Consuming healthy fats can increase joint health and lubrication. Foods high in healthy fats include salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds. The omega-3 fatty acids in these foods will assist in joint lubrication.

Which oil is best for leg pain? ›

Ginger oil is very effective for cramps, arthritis, and inflammation of the joints. Ginger oil should always be diluted with a carrier oil such as coconut oil. A good massage with ginger oil reduces muscle stiffness and eases the pain.

What essential oil helps with swollen joints? ›

Below are six of the best essential oils for RA symptoms, alongside scientific evidence supporting their effectiveness.
  • Eucalyptus. Eucalyptus contains several compounds that may help to reduce inflammation, swelling, and pain. ...
  • Frankincense. ...
  • Lavender. ...
  • Ginger. ...
  • Turmeric essential oil. ...
  • Basil.
Jun 19, 2022

Is butter inflammatory? ›

High-fat and processed red meat (like hot dogs): These have a lot of saturated fat, which can cause inflammation if you get more than a small amount each day. Butter, whole milk, and cheese:Again, the problem is saturated fat. Instead, eat low-fat dairy products. They aren't considered inflammatory.

Is avocado oil Better Than olive? ›

Olive oil and avocado oil are both excellent sources of healthy fats, but olive oil is slightly more nutritious and has a more mild, versatile flavor profile.

Is a spoonful of olive oil a day good for you? ›

Folks who consume more than 1/2 a tablespoon of olive oil a day are less likely to die from heart disease, cancer, neurodegenerative diseases like Alzheimer's or lung disease when compared to people who consume less of this healthy fat, a new study finds.

Why do you put essential oils on the back of your neck? ›

Essential oils have many uses, and they are a natural way to treat neck pain. Not only can essential oils provide relief, but they can also reduce muscle spasms and loosen your muscles.

Does lavender help with inflammation? ›

Anti-inflammatory ability

Painful inflammation can be treated with lavender oil. The oil's pain-relieving and numbing effects help soothe the inflammation, while the beta-caryophyllene in the oil also acts as a natural anti-inflammatory.

Does frankincense oil reduce inflammation? ›

Continued. Frankincense, along with myrrh, has been prescribed in traditional Chinese medicine and administered for treatment of blood stagnation and inflammation diseases in addition to pain relief and swelling.

Are bananas inflammatory? ›

Bananas are an example of anti-inflammatory food. They are a nutritious fruit that contains bioactive compounds , and contain properties that are: antimicrobial. antioxidant.

Is Honey anti-inflammatory? ›

Honey contains mostly sugar, as well as a mix of amino acids, vitamins, minerals, iron, zinc and antioxidants. In addition to its use as a natural sweetener, honey is used as an anti-inflammatory, antioxidant and antibacterial agent.

Is turmeric good for inflammation? ›

Turmeric's main active component — curcumin — is what gives the spice its yellow color. Curcumin has anti-inflammatory properties, making it a potential treatment for a number of health conditions, including reduced pain and increased ease of movement in people with osteoarthritis.

Can olive oil cause inflammation? ›

Extra virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits. Olive oil's main anti-inflammatory effects are from antioxidants, one of which is oleocanthal. This antioxidant has been shown to work like ibuprofen, an anti-inflammatory drug.

Are oils really inflammatory? ›

The researchers, from the University of Missouri and the University of Illinois, found no association between vegetable oil consumption and circulating indicators of inflammation, which can cause diseases such as cancer and asthma.

Is olive oil inflammatory? ›

Virgin olive oil contains numerous phenolic compounds that exert potent anti-inflammatory actions. Of interest to this paper is the recently discovered phenolic compound oleocanthal. Oleocanthal is contained in virgin olive oil and possesses similar anti-inflammatory properties to ibuprofen.

Does coconut oil cause inflammation? ›

Virgin Coconut Oil Associated with High-Fat Diet Induces Metabolic Dysfunctions, Adipose Inflammation, and Hepatic Lipid Accumulation | Journal of Medicinal Food.

The pros share how to choose cooking oils based on nutrition and smoke point.

Oils have a range of smoke points, and prevailing wisdom says that you shouldn’t use them to cook at a temperature above this point.. So depending on what you’re cooking, the healthiest cooking oil is also going to be one that stands up to high heat.. Of course, to benefit from a cooking oil’s nutritive potential, you must actually want to use it.. A healthy cooking oil is one that is low in saturated and trans fats, and high in monounsaturated and polyunsaturated fats.. “When any of these replace a less healthy oil or are blended with another oil, that can be a win for health,” Bazilian explains.. “Avocado oil is a good cooking oil and carries along with it some, though certainly not all, of the nutrition that the whole avocado has,” Bazilian says.. Canola oil has a smoke point of 400 to 450 degrees and is low in saturated fat .. She recommends it as a healthy oil because “it has a very high smoke point and is stable at high temps due to its high antioxidants that remain in the cooking oil.”. Sunflower oil has a high smoke point, “but it contains a lot of omega 6 fatty acids,” according to Lisa Young , Ph.D. and registered nutritionist.. The American Heart Association advises replacing foods high in saturated fat like coconut oil with foods that are high in unsaturated fats like olive oil.”. Because it has a high smoke point, it’s good for cooking—but because of its high saturated fat content, it should be consumed in moderation, she says.

There is no diet that will cure psoriatic disease, but there are many ways in which eating healthful food may lessen the severity of symptoms and play a role in lowering the likelihood of developing comorbidities.

With gluten-free diets getting more and more attention these days, you may wonder if going gluten-free would help reduce your psoriasis symptoms.. You may want to talk with your health care provider about an elimination diet or a blood test to screen for celiac disease.. Gluten-free diets allow you to still eat all fresh fruits and vegetables, which should be part of your healthy diet.. Eat fish at least twice a week.. There is no direct link between vitamins and dietary supplements and psoriatic disease.. It’s important that you talk to your doctor before adding any vitamins or supplements to your treatment plan, as some may interfere with your medications.. Food sources of vitamin D include:. Glucosamine and chondroitin occur naturally in and around the cells of the body’s cartilage.. No studies have found that glucosamine and/or chondroitin supplements effectively reduce symptoms of psoriatic arthritis.. Contain foods low in saturated fats, avoid trans fats, limit cholesterol and salt (sodium) Avoid refined sugars and processed foods.. Plan your meals ahead of time so you make healthy choices.

How can diet help improve osteoarthritis of the knee? Find out about some foods that may have anti-inflammatory properties, and some that might make OA worse.

Medications can help to control symptoms, but diet can also make a difference.. Osteoarthritis (OA) of the knee damages the cartilage in the knee joint.. Share on Pinterest Fish oils may help protect the knee joint from damage by OA.. The symptoms are redness, swelling, and pain.. Inflammation is both a cause and a symptom of OA.. Eating foods that contain anti-inflammatory substances might help people with OA.. Some people with OA have high levels of CRP.. The Foundation also point out that fish oil supplements could protect joints from cartilage breakdown or reduce its severity.. Fish that are rich in omega-3s include:. These can damage the cells in the body.. Peppers, oranges, and green, leafy vegetables are good sources of vitamin C. This helps preserve bone and it can play a role in protecting cartilage cells.. Joint swelling is a common symptom of OA.. Processed and prepackaged foods often contain high levels of salt.. Omega-6 fatty acids : Omega-3 may help people with arthritis, but omega-6 fatty acids — which occur in various types of cooking oil — might boost the body’s production of inflammatory chemicals.. Examples of oils containing omega-6 include corn and sunflower oils.

Learn the types of allergic reactions that can occur as a result of using essential oils and what to do when they occur.

You may be more likely to have an allergic reaction to an essential oil if you have atopic dermatitis (eczema) or a history of skin reactions to topical products.. This skin rash usually happens when you apply pure oils or highly concentrated products to the skin.. Seek emergency help if you or someone you’re with has symptoms of anaphylaxis or a severe allergic reaction.. Allergies to essential oils may result in skin reactions, nasal allergy symptoms, or, in very severe cases, even death.. Essential oils can cause allergic reactions, especially in people prone to skin rashes and those who have pollen allergies.. Reactions to essential oils may include skin rashes, itchy and runny nose, and difficulty breathing.

Aches, pains and headaches are the most common reasons for people to spend billions of dollars each year on pain relievers. CBD cream is a natural way to provide relief […]

Try The CBD : Recommended CBD Cream By Users CBD Essence : Best Anti-Inflammatory CBD Cream For Pain Physicians Grade : Strongest CBD Topicals For Pain Relief Aspen Green : Most Natural Hemp Cream For Beginners. The company states that all of its products are organic and natural.. Brand overview Try the CBD is a highly reputed brand in the CBD industry.. Try the CBD extracts CBD using CO2, which is a safe and effective form of extraction.. The CO2 extraction used on all CBD oil ensures the highest quality hemp’s oil’s CBD products.. Cons Free shipping not included for returning products

African black soap is an all-natural soap with many reported benefits. This article looks at the evidence behind these claims and how best to use the soap.

African black soap is a traditionally all-natural soap made in West Africa.. So, for people with sensitive skin and those who are allergic to certain additives, black soap is a good substitute for modern soaps.. African black soap has properties that help remove bacteria from the skin.. Black soap was more effective at removing and reducing certain bacteria than the medicated soaps.. According to a research survey, 45% of people reported being “very satisfied” and 40% reported being “somewhat satisfied” with the use of black soap for reducing the appearance of dark spots.. However, some people may find that African black soap causes skin dryness.. Unlike some modern soaps, which can leave behind a residue after washing, African black soap comes off easily when rinsed with water, leaving the skin feeling clean and not sticky.. The oils and fats present in African black soap may help soothe a person’s skin.. For most people, African black soap tends to be safe.. A person should look for authentic African black soap and read the product labels carefully to find out what other ingredients the soap contains.

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