The Best Foods to Relieve Chronic Pain

One of the main factors in managing chronic pain is making smart lifestyle choices. Along with getting regular exercise and maintaining a healthy sleep schedule, eating a nutritious diet has a big impact on the severity of chronic pain, which in turn affects overall quality of life. The types of food you consume can help or hinder your journey to pain relief in a variety of ways.

Inflammation

Inflammation is the body’s response to an injury or an infection. When the body senses and injury or a foreign invader (such as bacteria or a virus), it activates your immune system. An army of white blood cells surrounds and protects the affected area while beginning the healing process. The influx of cells creates swelling, which may pinch or aggravate nerves, resulting in temporary symptoms like pain, heat, and redness. This is known as acute inflammation and it is a natural, and essential, function.

Sometimes, however, the body may continue producing and dispatching white blood cells even when there is no injury or infection. This is known as chronic inflammation and can have numerous possible causes, including:

• Autoimmune diseases
• Arthritis
• Exposure to toxins or chemicals
• Untreated acute inflammation

Over time, chronic inflammation can damage healthy cells and organs and cause consistent pain in muscles, tissues, and joints.

Foods that can cause inflammation

Many foods are known to increase inflammation in the body. Reducing intake of the following foods is an important first step to reducing pain-causing inflammation:

• Sugar
• Dairy
• Gluten
• Trans fat
• Refined grains

Foods that can reduce inflammation

Step 2 is to eat more foods that have been shown to reduce inflammation, which include:

• Omega 3 fatty acids, including fish (ideally salmon, tuna, sardines, anchovies, and other cold-water fish), nuts (pistachios, walnuts, pine nuts, and almonds), olives or olive oil, flax seed/oil, eggs, and enriched dairy foods
• High-fiber foods, including lentils, beans, chickpeas, 2-3 different colors of vegetables (like bell peppers, hot peppers, carrots, onions, and broccoli), brown rice, and quinoa
• Fruits, including cherries, blueberries, and raspberries
• Spices and herbs, such as garlic, turmeric, rosemary, cinnamon, sage, thyme, and mint
• Sweets, such as honey (a good substitute for sugar), and dark chocolate (at least 70% cocoa)
• Beverages, such as tea (white, green, or oolong), and moderate amounts of coffee

Weight Management

Maintaining a healthy weight also goes a long way in managing chronic pain. When you gain weight, your joints are put under more stress and your muscles have to work harder to perform regular functions. The heavier you get, the greater the impact on your body. Over time this can result in significant pain.

Many of the same foods that lead to inflammation are also the main culprits in weight gain. The biggest culprits are simple carbohydrates like sugar and saturated fats found in foods like butter, fatty meats, and baked treats.

However, most of the foods that reduce inflammation are also the best foods for controlling weight gain. Foods such as fruits, vegetables, and legumes like beans, peas, and nuts are best. That means you can tackle inflammation and weight management by making the same dietary choices!

The Chemical Effect

Pretty much all of the foods we eat contain chemicals. Some of them are good and allow our bodies to carry out most of their daily functions. Others are not so good and can negatively impact our bodies.

Heavily refined, sugary, and chemically processed foods are known to irritate muscles, disrupt sleep, and interfere with immune function – three things that can enhance chronic pain. Aspartame, a chemical sweetener in diet soft drinks, may also heighten pain sensitivity in some fibromyalgia patients.

Healthy Food for a Healthy Life

It is a fact that we heal quicker when we are well nourished. We can maintain a healthy weight and keep our bodies functioning at their best when we eat a diet rich in nutritious foods. Try eating a wide variety of foods by eating colors of the rainbow to make your plates bright and nutritious. When choosing food items aim for quality. Ideally that would be grass-fed and pasture raised meats, as they support the highest nutrient levels. Aim for organic and non-GMO (genetically modified organisms) foods when possible. Consume dairy products and red meat in limited quantities.

Eating a nutritious diet may not completely eliminate your chronic pain. But it is a step in the right direction that you can control. Not only can healthy eating help reverse the development pain conditions, but other ailments like heart disease and diabetes. And while there is no magical food that can make everything better, eating the right foods can still produce remarkable results.

Pain management with Twin Cities Pain Clinic

Incorporating a healthy diet is an excellent way to keep your chronic pain at a manageable level. But if you want to explore options for additional pain relief, contact the pain management experts Twin Cities Pain Clinic. Our team of highly trained experts specialize in the treatment of pain and can prescribe a care plan that will help you get back to living your best life.

Call: (952) 841-2345

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The contents of this article are intended for informational and educational purposes only and are not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a physician or other qualified healthcare provider before engaging in any action or decision-making based on the content of this article. Never disregard or delay seeking professional medical advice or treatment because of the content of this article or any other content on the Twin Cities Pain Clinic website. Reliance on any information conveyed on the Twin Cities Pain Clinic website without direct consultation with a healthcare professional is solely at your own risk.