Nutrition affects nearly every aspect of our lives, from our physical health and appearance to our mental and physiological well-being. And, if you’re someone living with chronic inflammation and pain, what you put into your body also plays a pivotal role in how your body responds to pain or stressors that trigger inflammation.
In this article, we dive into the relationship between nutrition and pain along with some advice on foods to add to your diet and those to avoid if you’re seeking management for pain.
The Connection Between What We Eat & How We Feel
According to the National Library of Medicine, “An accumulating body of evidence suggests that poor nutrition, such as malnutrition, unhealthy dietary behaviors, and a poor dietary intake can play a significant role in the occurrence, prognosis, and maintenance of chronic non-cancer pain, hereafter described as chronic pain.” These studies also suggest that people who are at an unhealthy weight, whether they be underweight or obese, are more likely to suffer from chronic pain. Being under or overweight can lead to gastrointestinal issues, anxiety, functional disabilities and many other causes of pain and inflammation.
But, it’s not just how much you eat – what you eat also matters. Processed, refined and fried foods as well as those that are high in sugar or high-fructose corn syrups can lead to inflammation in the body and increase your level of pain.
Tips for Eating an Anti-Inflammatory Diet
Above, we’ve listed foods that can lead to inflammation. Now, we’re going to share foods that help alleviate pain.
Fruits & Vegetables: From leafy greens to berries and cherries, fruits and veggies are high in a variety of nutrients that help fuel your body with what it needs to fight inflammation.
Omega-3 Fatty Acids: Often found in fish, like salmon and sardines, Omega-3s give your brain and your body what it needs to flourish. Not fond of fish? Omega-3s are also found in walnuts and flaxseeds.
Olive Oil: An easy swap for butter, olive oil contains lubricin, a protein that prevents cartilage from breaking.
Whole Grains: Processed carbohydrates often lead to inflammation. Include whole grains in your diet, like brown rice, quinoa and oats, to get your daily dose of carbs the healthy way.
More Ways to Fight Pain with Food
Along with increasing the amount of nutrient-dense foods you have in your diet and reducing the number of inflammatory eats, here are a few additional ways to fight pain with food:
- Eat regular meals or snacks to keep your blood sugar stable and prevent fatigue.
- Drink lots of water and reduce alcohol intake.
- Consult your doctor about your personal nutrient deficiencies and which supplements might be helpful in reaching your goals.
- Opt for lean meats like chicken and fish vs. red meat, which can be difficult for the body to process.
- Lower your intake of dairy and gluten products if you find those cause inflammatory responses in your body.
While diet is a great way to control your pain, working with pain management professionals is also highly encouraged. Learn more on what pain management offerings we have at https://nsajc.com/what-we-offer/.
