pain and food
what we put on our plates impacts pain
While most people do not receive prescriptions for pain-fighting foods, they should. What we put on our plates can make a big difference in our pain levels! Food matters. It can promote more inflammation which causes more pain. In response to a new injury or an acute illness, it is normal to see signs of inflammation. The classic Latin definition of inflammation is dolor (pain), calor (heat), rubor (redness), tumor (swelling), and functio laesa (loss of function). These are the signs and symptoms of your body’s inflammatory system at work, removing damaged cells and generating new ones. Initially, these are good signs. But if signs of inflammation persist after the injury has been given appropriate medical care and time to heal, it may be because your body is stuck in a chronic, inflammatory state. Food is one of the factors that keeps our bodies trapped in chronic inflammation and pain. This means we must consider what we eat.
the food-pain connection is undeniable
Food matters and the food-pain connection is undeniable. Pain-fighting foods lower overall inflammation and are often antioxidants that help us heal better. They build resiliency. On the other hand, a diet composed of processed foods high in added sugar, added salt, and saturated fats, and low in nutrients makes us sicker. It is often called the Standard American Diet (SAD) and lacks vegetables, fruits, and legumes. This processed, nutrient-poor diet increases pain and inflammation. The antidote is an eating plan that is just the opposite: rich in vegetables, fruits, and legumes, and low in processed foods, excess sugars, saturated fats, and extra salt. This anti-inflammatory approach reduces overall inflammation and pain. Our fuel matters from the food we eat to our environment and the people around us.
a roadmap to lower pain and inflammation
My Relief-5R plan improves our food intake, activity level, sleep, stress level, and relationships to reduce pain and live better. The first pillar is about food and how we Refuel. The evidence and detailed roadmap on how to easily lower painful inflammation is explained in The Pain Solution: 5 Steps to Relieve and Prevent Back Pain, Muscle Pain, and Joint Pain without Medication. A Refuel food approach includes adding more pain-fighting foods to your eating plan such as high-fiber foods, probiotics, catechins, phytonutrients, and powerhouse spices as those listed in the figure below. A special group of food bursting with anti-inflammatory and antioxidant benefits are cruciferous vegetables. They contain a compound called sulforaphane which is a powerful phytonutrient. Cruciferous vegetables include cauliflower, broccoli, brussel sprouts, kale, bok choy, collard greens, cabbage, and argula. Consider adding some of these superstar foods to your plate this week to start reducing inflammation and pain!
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This piece is for educational purposes only and is not medical advice. Any health changes should be discussed with and evaluated by your own physician.