Introduction
Eating the right foods can be an important part of managing chronic pain. Eating habits that are healthy and nutritious can help reduce inflammation, improve energy levels, and reduce pain. Here are four of the best eating habits to reduce chronic pain: eating a balanced diet, avoiding processed foods, eating anti-inflammatory foods, and drinking plenty of water. By following these tips, you can help reduce your chronic pain and improve your overall health.
4 Best Eating Habits To Reduce Chronic Pain — Eat This Not That
Chronic pain can be debilitating and can significantly reduce your quality of life. Fortunately, there are some simple dietary changes you can make to help reduce your chronic pain. Here are four of the best eating habits to reduce chronic pain.
1. Eat More Anti-Inflammatory Foods
Inflammation is a major contributor to chronic pain, so it’s important to focus on eating anti-inflammatory foods. These include foods like fatty fish, leafy greens, nuts, and seeds. These foods are rich in omega-3 fatty acids, which can help reduce inflammation and reduce pain.
2. Avoid Processed Foods
Processed foods are often high in sugar, salt, and unhealthy fats, which can contribute to inflammation and pain. Try to limit your intake of processed foods and opt for whole, unprocessed foods instead.
3. Eat More Fiber
Fiber is important for gut health, which can have a major impact on chronic pain. Eating more fiber-rich foods like fruits, vegetables, and whole grains can help reduce inflammation and improve gut health.
4. Drink Plenty of Water
Staying hydrated is important for overall health, and it can also help reduce chronic pain. Make sure to drink plenty of water throughout the day to help reduce inflammation and keep your body functioning properly.
By following these four simple eating habits, you can help reduce your chronic pain and improve your quality of life. Remember to consult with your doctor before making any major dietary changes.
Chronic pain is pain that you feel in your body for more than three months. It can be defined as pain that is continuous or one that comes and goes, and it can be anywhere on your body. The severity of chronic pain may lead to other troubles, such as interfering with daily activities and even trouble sleeping. In turn, all of these things may even cause more pain.
What seems like a never-ending cycle may be hard to break. But the good news is there are some lifestyle changes you can make to release some of that pain. Along with exercise and proper sleep, your diet can also help. We spoke with Sydney Greene, MS, RD, and member of our Medical Expert Board, to help pick out some of the best eating habits to help reduce chronic pain.
When it comes to eating more healthy fats, although all are important, Greene prioritizes omega-3 fatty acids. Some examples of foods with great sources of omega-3s include oily fish, flax seeds, and walnuts.
“Omega-3s help supports a healthy immune system,” says Greene.
According to research published in the International Journal of Molecular Sciences, omega-3 fatty acids have been linked to promoting healthy immune functions, especially in specific immune cell types.
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Greene suggests that leafy greens are rich in the mineral, magnesium. Magnesium can help with muscle spasms, inflammation, and pain that is a result of damage done to nerves.
Dark leafy greens, like spinach and kale, are rich in an anti-oxidant known for its anti-inflammatory properties called beta-carotene.
In a small study published in the Americal Journal of Lifestyle Medicine, it was shown that C-reactive protein (CRP) levels– a marker of inflammation– were, on average, reduced by 400% in 6 months by those who ate lots of leafy greens in their diet.
Sorry, this isn’t a Skittles advertisement. But the good news is that eating this kind of rainbow during the day may help with your chronic pain. This rainbow refers to fruits and vegetables. So, if you don’t like a certain fruit or vegetable, you can always choose one of another color.
“Consuming as many colors as possible in one day is a great way to ensure you are consuming loads of polyphenols and antioxidants which help fight inflammation,” says Greene.
According to the Mayo Clinic, eating a variety of fruits and vegetables will not only help you with inflammation but may also reduce your risk of chronic diseases such as cancer, heart disease, and diabetes. It may also help to strengthen your immune system and vision.
“Although a glass of wine may take away the pain at the moment, long term, it will only increase pain levels,” says Greene. “Alcohol is toxic and excess consumption will increase inflammation throughout the body.”
When it comes to the worst drinking habits for inflammation, many of them include drinking alcohol. This includes drinking alcohol daily and more than 2 alcoholic beverages per day. It also includes consuming alcohol with added sugar or incorporating it into a poor diet.
Kayla Garritano