How to use nutrition to ease chronic pain and inflammation
So many commercials on TV advertise how one can ease their chronic pain and inflammation with one product after another. But rarely is there anything about nutrition and chronic pain. My daughter gave me an interesting article she found in the Cooperative Living magazine, Slowing Pain. A nutritional approach for easing chronic pain. While medications and therapies are common treatments, nutrition also plays a crucial role in managing these conditions. How can you use nutrition to help ease chronic pain and inflammation?
What causes inflammation?
According to the Cleveland Clinic, “Inflammation is the body’s immune response to toxins as it works to “purify” itself. The resulting inflammation not only causes pain in the body. Over time, it also can trigger chronic diseases, such as heart disease and strokes, diabetes, Alzheimer’s disease and even depression.”
How can food help fight inflammation?
The good news is that certain foods can help inflammation and alleviate pain. Following healthy eating patterns like the Mediterranean Diet can not only help improve cholesterol levels but also help reduce inflammation. (See: Best Diets for Healthy Eating in 2024 )
What foods help reduce inflammation and alleviate chronic pain?
1. Eat a rainbow of fruits and vegetables. Remember 5 A Day? I always told my students to eat AT LEAST five servings of fruit and veggies a day. But if you want to control inflammation, the Cleveland Clinic recommends 8-9 servings with about 2 fruits and 6-9 vegetables. Why are fruits and veggies so helpful? Antioxidants. These natural substances in fruits and veggies help combat inflammation.
2. Eat more foods rich in omega-3’s. Some people think fats are bad for you. But omega-3 fats are good for your heart, brain, eyes, help your immune system and are “potent anti-inflammatory powerhouses. These healthy fats help regulate the body’s anti-inflammatory response, which reduces swelling and alleviates pain”. Omega-3 fats are naturally found in some foods and are added to other foods. To get more omega-3s in your day focus on:
- Fish and seafood, especially fatty fish such as salmon, mackerel, tuna, herring, and sardines
- Nuts and seeds: flaxseed, chia seeds, walnuts
- Plant oils: flaxseed oil, soybean oil, canola oil, corn oil, mayonnaise, safflower oil and peanut oil
- Fortified foods: certain brands of eggs, yogurt, juices, milk have omega-3s added
3. Focus on whole grains and limit refined grains. Choose whole grain bread, whole grain cereals, whole grain crackers, whole grain chips. (See: Whole Grains in Your Diet by Sophia Cable (Guest Author))
4. Stay hydrated. What does hydration have to do with inflammation? Water and other fluids help your body flush out toxins and helps your joints stay lubricated. As noted in a previous blog, What beverage is most effective for staying hydrated? , other beverages including 100% juice and cow’s milk are also good for hydration. Other beverages not only help with hydration but are also anti-inflammatory including tea (green, white, and black) as these contain antioxidants. Coffee also contains antioxidants. Choose a green smoothie made with berries and leafy greens like spinach and kale.
What foods promote inflammation?
1. Foods with added sugar. Sugary beverages like sugared soft drinks or sports drinks loaded with sugar. Processed foods made with sugars such as white sugar, high fructose corn syrup, including sweets, cakes, cookies. “Sugar causes your body to release inflammatory messengers called cytokines”.
2. Refined carbs like foods made with white flour. This includes white bread, white pasta. The refining process strips out many nutrients and most if not all of the fiber.
3. Processed or cured meats like bacon, sausage, salami, some deli meats like bologna.
I enjoy desserts but I try to limit my sugary intake for desserts and thus I don't have sugary drinks with my meal, or eat donuts with sugared coffee for breakfast. I also enjoy desserts like oatmeal cookies or peanut butter cookies. Both do have sugar but also healthy ingredients like peanut butter and oatmeal. Who doesn't love a bacon, lettuce and tomato sandwich? We do. But bacon is not an everyday item we eat.
I was recently in Costco. An older couple picked up some Dave's bread, looked at it, put it back. Then they picked up some Dave's English Muffins, looked at it, put it back. They finally put 2 loaves of white bread in their cart. I so wanted to tell them Dave's bread would have been a much healthier choice.
Conclusion: Incorporating some anti-inflammatory foods into your diet can be a powerful tool in managing chronic pain and inflammation. One can start small by just adding another vegetable to their day like some baby carrots at lunch. By making some mindful food choices and adopting a healthy lifestyle that includes exercise, you can significantly improve your quality of life. Remember, it is always best to consult with a healthcare provider before making significant changes to your diet.
Sample Anti-Inflammatory Meal Plan
- Breakfast: Smoothie with spinach, berries, flaxseeds, and cow’s milk fortified with omega-3.
- Lunch: Quinoa salad with mixed greens, cherry tomatoes, avocado, and a turmeric dressing.
- Snack: A handful of walnuts and an apple.
- Dinner: Grilled salmon with a side of steamed broccoli and brown rice.
- Dessert: Dark chocolate (in moderation) and a cup of green tea.
Sources: Slowing Pain. A nutritional approach for easing chronic pain , Cleveland Clinic , patterns , Best Diets for Healthy Eating in 2024 , omega-3 fats , Omega-3 fats , omega-3s , grains , Whole Grains in Your Diet by Sophia Cable , hydrated , What beverage is most effective for staying hydrated? , sugar , meats Image Sources: Horizon organic milk , Foods that fight inflammation , inflammation
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