You may have heard that you are what you eat. However, we can also feel what we eat. There’s a nutritional component to pain management that’s important to know about. Inflammation caused by certain foods can set us back. Additionally, certain foods are rich in nutrients that promote the body’s ability to heal and repair damaged tissue. In this post, we’ll shed light on why good nutrition is essential for pain management. If you work with a pain specialist in Maryland or managing symptoms on your own, your diet can play a powerful role in how your body copes with pain.
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Why Nutrition is Important?
A clinical review published in 2022 finds that evidence suggests that Mediterranean eating patterns and diets heavy in vegetation can reduce pain experiences for people suffering from osteoarthritis, rheumatoid arthritis, and fibromyalgia. For the average person, this looks like high to moderate consumption of fruit, vegetables, legumes, whole grains, dairy, olive oil, and fish. This same analysis finds that reducing and limiting the intake of added sugar and energy-dense, nutrient poor, or ultra-processed foods reduces inflammation and oxidative stress that are known to contribute to chronic pain.
The Wrong Foods Create Inflammation in the Body
Pro-inflammatory foods trigger inflammatory messengers throughout the body. In some cases, these foods trigger spikes in blood sugar that then trigger the release of inflammatory messengers called cytokines. In other cases, these foods can alter the gut microbiome to trigger an immune response. The most common pro-inflammatory foods are refined carbohydrates (white bread and desserts), French fries, fried foods, processed meats (hot dogs and sausages), soda, high-sugar beverages, and margarine.
The Right Foods Can Reduce Inflammation
Inflammation in the nervous system is believed to be a major factor in chronic pain. Research suggests that foods rich in a specific subset of antioxidants called polyphenols offer strong anti-inflammatory effects. In addition to preventing pain from flaring up, polyphenols may also help to soothe pain when it strikes. The good news for anyone struggling with pain is that polyphenols are abundant in many common foods. Keep these inflammation-busting foods in mind the next time you’re at the grocery store:
- Berries: Blueberries, black berries, and blackcurrants are all high in polyphenols. They also support the immune system with loads of vitamin C.
- Raw Nuts: Pecans, hazelnuts, almonds, and chestnuts all contain polyphenols. They’re also rich in protein and fiber.
- Olives and Olive Oil: In addition to being rich in polyphenols, olives are also high in fatty acids and vitamin E.
- Spices: Cumin, turmeric, cloves, and chili peppers are all high in polyphenols.
- Beans: Black beans and white beans contain some of the highest amounts of polyphenols.
Need more inspiration for adding inflammation-fighting foods to your diet? A 2023 study looking at the effect of an anti-inflammatory diet on chronic pain found that combining the reduction of anti-inflammatory foods and addition of pro-inflammatory foods helped to provide relief from chronic pain while also reducing sleep disturbances and improving symptoms of stress and depression among participants.
The Role of Omega Fatty Acids in Pain Management
While there are many anti-inflammatory foods that can easily be worked into your diet, foods containing omega-3 fatty acids may be especially beneficial for people struggling with chronic pain. Omega-3 fatty acids have anti-inflammatory properties that have been shown to improve joint function. Studies show that consuming omega-3s may reduce rheumatoid arthritis (RA) symptoms. Information shared by the Arthritis Foundation shows that taking fish oil significantly reduces disease activity and reduced pain and morning stiffness in people with RA. While foods like flaxseed, tuna, salmon, mackerel, and sardines are abundant in omega 3 fatty acids, supplements can also fill in the gap for people who don’t routinely eat these foods.
Diet Can Be a Piece of the Puzzle for Solving Your Chronic Pain
Food can be curative. While there are many facets to pain, avoiding or reducing intake of pro-inflammatory foods can help to break the cycle of constant inflammation and immune response that leaves many people in a state of chronic pain. Additionally, foods that are high in polyphenols and other antioxidants can help to tame pain. Of course, diet may be just one piece of the puzzle when finding solutions that provide you with relief. For most people, a lifestyle overhaul that includes dietary changes, physical exercise and rehabilitation, injections, and other complementary treatments can provide much-needed relief.
