Lifestyle Diets That Improve Chronic Pain
Lifestyle Diets That Improve Chronic Pain Sufferers
When you think about pain, the last thought you might have would be your diet. How can what you eat affect chronic pain? Surprisingly, the foods you eat can have a direct effect on your body and how you feel. Researcher at Harvard University in Nutrition, Dr. Fred Tabung says “A lot of chronic pain is the result of chronic inflammation, and the evidence is quite strong that your diet can contribute to increased systemic inflammation, but your diet is also one of the best ways to reduce it.” Dr. Fred Tabung continues to discuss the types of foods that are proven to reduce inflammation, increasing mobility while decreasing inflammation and pain. It all comes down to diet.
How Can What You Eat Affect Chronic Pain?
Just like eating too much sugar, carbs, or fats, it can cause weight gain. If your diet includes fast food, highly processed meals, or tons carbohydrates it’s likely your diet could use improvement. Everything you eat affects how your body responses internally. Plenty of studies show that your food intake can directly affect your immune system and circulation.
When you have an unhealthy diet, your immune system can decrease and sometimes function abnormally. Most likely because your body isn’t getting the nutrients it needs to be sustainable. You’ll hear micronutrients in Nutrition Coaching as it refers to the proper intake of vitamins and minerals for your body to function correctly. A poor immune system can make you susceptible to getting sick, decreasing metabolism, and performance. When an immune system doesn’t work properly, it can also have a hard time letting the body know when to turn on and turn off pain receptors that are caused by inflammation. Inflammation is designed to protect your body when it experiences trauma. Initially, the inflammation is supposed to go away after the traumatic event but if your immune system isn’t working properly, this can cause unnecessary chronic inflammation. By adding specific items to your meals while removing some of the bad ingredients, you can see an improvement over time with your chronic pain by reducing inflammation.
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What Foods Promote Anti-inflammatory?
There are many diets available who claim to be the best, but they may not be the best for you. We talked about what happens when you have a bad diet, now let’s discuss how to fix it. Introducing food with anti-inflammatory properties is easy. Some can also be done in a supplement form.
Best Anti-inflammatory Foods
Turmeric: Origin as a root, this spice is commonly used in Indian dishes like curry. It has a strong, earthy flavor that has become very popular for its powerful anti-inflammatory nutrient curcumin. Turmeric is effective at reducing the inflammation related to arthritis, diabetes and other diseases. Add it to potatoes, cheesy dishes, and creamy sauces. Also available in pill form.
Fish: Some fish like Salmon and Tuna contain omega-3 fatty acids that reduce C-reactive protein (CRP) and interleukin-6, which are two inflammatory proteins that fight inflammation in your body. They also boost the metabolism, lower blood pressure and improve circulation.
Garlic and Onion: These two ingredients are packed with antioxidants and contain diallyl disulfide.
It can help fight the pain, inflammation and cartilage damage caused by arthritis. They are also very easy to incorporate with meals.
Tomatoes: High in vitamin C, potassium, and lycopene which is a carotenoid, or a fat-soluble nutrient. Carotenoids are absorbed better with a source of fat. Using a little bit of olive oil when cooking tomatoes pairs a great duo. Tomatoes are also an antioxidant with impressive anti-inflammatory properties.
Foods to avoid:
- Carbohydrates: white bread, pastries and pastas
- Fried Foods: french fries, fried chicken, corn dog
- Soda: sugary beverages, high fructose juices
- Red meat: burgers, beef,
- Processed meat: hot dogs, sausage, canned meat
- Margarine: shortening, and lard