Manage Pain Through Food Medicine

Manage Pain Through Food Medicine

Chronic, severe, intractable pain is a real medical problem. And it’s turning into an epidemic. It is crucial that doctors be trained in it, but instead they are being trained in things like the pain is all in the mind, that you can overcome it with things like positive thinking. 

True pain cannot be overcome by positive thinking. Positive thinking can keep you from killing yourself over it, but it certainly cannot make the pain LESS. If that were so then we would be able to cure ourselves of cancer, broken legs, diabetes and heart disease solely with positive thinking, without any sort of medical intervention.

Evidence suggests that an integrative lifestyle approach that addresses all aspects of chronic pain experience is more beneficial than traditional pharmaceutical approaches on their own. 

Nutrition for Complementary Diets

The foods you eat (and don't) can determine how well your body fights painful inflammation.

The United States’ food supply is flooded with empty-calorie processed foods containing unhealthful fats, refined carbohydrates, sugar, and sodium. This Western diet is low in fiber, micronutrients, and antioxidants, and is considered proinflammatory. Studies looking at the influence of diet on inflammatory markers show that consumption of foods high in fiber, healthful oils, fruits, vegetables, and those low in sugars, starchy carbohydrates, and unhealthful fats can reduce inflammation and disease.

Consumption of fruits and vegetables, which contain many vitamins, minerals, and antioxidants, is inversely associated with inflammation and oxidative stress; the higher the intake of plant foods, the lower the occurrence of oxidative stress.

Evidence suggests that supplementation of diet with specific nutrients may alleviate pain including omega-3, magnesium, vitamin D, and vitamin B12. Evidence from a systematic review suggests that nutrients with antioxidant activity (e.g., omega-3 fatty acids, vitamin E, vitamin B1, vitamin B3, and magnesium) improve chronic pelvic pain without undesired effects.

Creating a Diet That’s Right For You

Multiple studies suggests that daily portions of fruit and vegetables, olive oil, nuts and legumes coupled with superfoods high in micronutrients (vitamin A, vitamin B12, and magnesium) coupled with a reduction in processed foodstuffs (meats and white flour products) is anti-inflammatory with potential benefits for chronic pain patients.

There are a variety of ingredients to incorporate into your diet that fight pain:

Thyme is an herb with tiny, fragrant leaves, used in cooking to enhance the flavors of many foods. Research suggests that compounds in thyme may interfere with the perception of pain, although researchers are not yet entirely sure how the plant accomplishes this. In the lab, thyme was as effective as the anti-inflammatory drug dexamethasone in reducing pain perception in mice. While investigations continue, try adding thyme to flavor stews, sauces, and other dishes.

Turmeric, also known as curcumin, is a spice that gives curry and other Indian foods their unique yellow color. It also seems to have anti-inflammatory effects and has been studied as a possible way to ease the chronic pain of rheumatoid arthritis.

Turmeric comes in capsules if you want to try taking it for pain, but you can also include it in your cooking on a regular basis — it combines well with ginger in curries.

Olive oil might contain compounds similar to ibuprofen, making it a great oil for cooking foods or in recipes like salad dressings as part of your daily management plan when living with pain.

Researchers have become interested in the anti-inflammatory benefits of olive oil because people who eat a traditional Mediterranean diet (which is rich in olive oil) seem to have fewer health conditions related to inflammation, such as degenerative joint diseases or diabetes.

Moringa contains proteins, vitamins, and minerals. As an antioxidant, it seems to help protect cells from damage. Moringa may also help decrease inflammation and reduce pain. Moringa has been used for centuries due to its medicinal properties and health benefits. It also has antifungal, antiviral, antidepressant, aside from its anti-inflammatory properties.

There is no systematic meal plan in an anti-inflammatory diet that defines what to eat, how much to eat, and when to eat it. The anti-inflammatory diet consists of consuming foods that have been found to reduce inflammation while avoiding ones that have been shown to increase it.

Fruits and vegetables, omega-3 fatty acid-rich meals, whole grains, lean protein, healthy fats, and spices are all part of an anti-inflammatory diet. Processed meals, red meats, and alcoholic drinks are discouraged or restricted.

The Anti-Inflammatory Diet For Beginners Challenge includes not only how to start your new healthy lifestyle, but also the greatest anti-inflammatory snacks to eat. Its content is sure to be relevant because it was written by a credible source, someone who suffers from chronic inflammation, and its daily challenges are not only effective, but also simple to follow and easy to keep on doing.

The Anti-Inflammatory Diet For Beginners Challenge will show you how to correct your bad eating habits, identify your trigger foods, and stay on the diet in the long run.

Foods to Avoid For Pain Management

There are certain foods that can have a detrimental effect on the body, and should particularly be avoided by those with chronic pain conditions as they can contribute to inflammation in the body. 

Sugar causes inflammation in the body, and has been linked to joint pain. If you need something sweet, have a couple of small pieces of dark chocolate or some fruit. 

Refined carbohydrates like white bread, white pasta, white rice and breakfast cereals put you on a blood sugar rollercoaster. Switch to whole grain versions which contain more fibre and have a lower GI (glycaemic index) which means more balanced blood sugar and more balanced energy levels.

Gluten can cause digestive (and other) issues for a lot of people, not just those with Coeliac disease. Try to avoid buying all of the supermarket ‘gluten free’ products however, as they are usually filled with sugar.

Processed foods should be avoided. They tend to be high in unhealthy fats such as trans fats which increase inflammation in the body and raise your LDL cholesterol (the bad cholesterol). Try to focus on whole foods as much as possible.

Artificial sweeteners such as MSG and aspartame should be completely avoided. They’ve been linked to nerve pain, joint pain, headaches and impaired cognitive function, they stimulate the appetite and increase carbohydrate cravings, and they lead to weight gain. Avoid fizzy drinks completely and check for artificial sweeteners on food labels.

Caffeine can disturb sleep which can make pain more difficult to manage. It can also cause digestive issues, anxiety, high blood pressure and fatigue. Replace some of your teas and coffees with green tea, and herbal teas like chamomile, fennel and valerian (particularly good for sleep).

Finishing Off

Nutrition a modifiable lifestyle factor associated with chronic pain and there is growing interest in the use of diet therapy as an adjunct to core treatment. At present, there is robust high-quality evidence to determine the impact of specific diet therapies on chronic pain with any degree of certainty. 

Nutrition offers secondary gains including perceived control of pain, positive promotion of health and well-being, and reductions of comorbidities such as obesity and cardiovascular disease, thus reducing healthcare costs. Researchers believe that chronic pain services can benefit substantially from modification and support of diets specific to pain patients. Relieve chronic pain, support heart health and fight cancer through nutrition by finding our more down below:


How to get started

☑ Easy to Follow Daily Challenges

☑ Commit to a Pain-Free Life For FREE

☑ Everything You Need To Know To Get Started

The anti-inflammatory diet entails eating foods that have been proved to combat inflammation while also avoiding items that have been shown to contribute to it. Get the guide and challenge to start and commit to your new lifestyle with the Anti-Inflammatory Diet For Beginners Challenge today!


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