There are many old theories about pain, pain management, and how to control pain with less pain medications. While there are some pain theories and treatments involving slapping and rubbing the affected area, stimulating muscle and nerve fibers using electrodes, and even simply not moving to reduce the intensity of pain, more recent studies focus on the whole-body connection involving diet, exercise, and psychological and sociological factors related to pain and inflammation. Here, let’s explore that connection between diet and its effects on inflammation, pain, and chronic disease.
Overall Nutrition:
According to this article published in 2019, even small amounts of inflammation can be responsible for a variety of metabolic issues in chronic disease, including, oxidative stress, atherosclerosis and insulin resistance (e.g. cancer, cardiovascular, diabetes, obesity and musculoskeletal and neurodegenerative disorders).
Chronic diseases are strongly linked to oxidative stress which may be associated with common dietary patterns of: excess calorie intake, increased intake of high glycemic foods, low dietary fiber intake, lower “good fat” intake (and omega-3 intake), higher “bad fat” intake, higher sodium intake, lower fruit and vegetable intake, and high levels of animal products resulting in a higher risk of arterial damage and blood clots. The preliminary findings of this article suggest that polyphenols (an antioxidant found in abundance in plant-based foods) may prevent the progression of inflammation and chronic diseases.
As a result of powerful research, there are some commonly believed ways to help reduce inflammation, pain, and disease risk. This anti-inflammatory eating pattern is primarily plant-based.
An Anti-Inflammatory Eating Pattern:
According to this article published in 2020, there has been consistent evidence to suggest that dietary changes can impact on the management of chronic pain. Diets high in sugar, protein and fat were found to be associated with higher pain intensity and lower pain thresholds, whereas plant-based diets may have musculoskeletal pain-relieving effects.
This article published in 2018 looks at the role diet plays in modulating chronic pain, through managing oxidative stress and inflammation. It suggests a food pyramid based on current literature, which includes a daily intake of:
- 2+ liters (48+fl oz) water – daily (dehydration increases pain sensitivity)
- 3 portions of low glycemic index carbohydrates – daily (reduces inflammation and oxidative stress)
- 2-3 portions of olive oil – daily (anti-inflammatory, antimicrobial and antioxidant activity)
- 5 servings of fruits and vegetables – daily (reduce inflammation and oxidative stress)
- 2 cups cooked legumes – daily (improves immune function, reduces inflammation, improves digestive health)
- 4 oz of fish – daily (reduces inflammation, reduces pain)
- 2 oz white meat -daily (reduce inflammation)
- 2 eggs – daily (antioxidant capacity and oxidative stress and pro/anti-inflammatory markers)
- 2 oz of fresh cheese – twice a week (antioxidant capacity and oxidative stress and pro/anti-inflammatory markers)
- 1/2 cup yogurt – daily (improves gut health and reduces inflammation)
- 125ml red wine -daily (or resveratrol, which modulates neuronal excitability)
- 1 portion of seeds or nuts – daily (counteract pro-inflammatory activity in chronic pain)
- 1 portion of spices including curcumin and ginger – daily (anti-nociceptive and anti-inflammatory actions)
- Up to 3oz of red or processed meat – weekly (caution: this can increase inflammation and glucose biomarkers)
Supplement your Diet, as needed, with:
- B12 – changes risk of opioid tolerance, may positively affect neuropathic pain, may reduce localized pain in spine.
- Vitamin D – low levels of Vitamin D associated with increased central hypersensitivity, increased sensitivity to mechanical pain and increased severity of somatic symptoms. Also impacts on mood and sleep.
- Alpha-linolenic acid – anti-inflammatory properties, analgesic and anti-nociceptive activity.
- Fiber – reduces risk of opioid-induced constipation.
- Zinc and selenium – antioxidant and anti-inflammatory roles.
Takeaways
While following an anti-inflammatory diet, we may help to reduce our symptoms and severity of pain. But remember that any combination of diet or other factors can increase risk and sensation of pain. Having sedentary activity, anxiety and depression, smoking, lack of sunshine, disrupted sleep, unemployment, living in adverse socioeconomic circumstances and previous history of abuse or violence will all put you at an increased risk.
Combine this healthy, anti-inflammatory diet with regular social interaction and more meaningful social engagement. Try to get help to modify the factors within your control to help you get more sunshine, better quality sleep, and regular daily activities.