If you suffer with chronic pain, eat more of these 9 foods
If you live with chronic pain, your pain physician may recommend one or more treatment options for relief, depending on your individual pain condition. Those options may include exercise/physical therapy, activity restrictions, minimally invasive procedures or pain medication, or any combination of these as is called for by your specific pain diagnosis.
Regardless of which treatment regimen is recommended for your situation, one common lifestyle habit will always be advised by your pain physician - eating a healthy diet.
The relationship between food and chronic pain has been proven many times over. Substantial pain relief can often be found by simply eating the right foods in the right portions.
Here’s Zanskar Health experts’ take on 10 foods that may help reduce pain and increase mobility in the joints:
1. Beans and Lentils
Chickpeas, black beans, soybeans, and lentils all include anthocyanins, a flavonoid that helps reduce inflammation in your body.
2. Root Vegetables
Root veggies like carrots, turnip, sweet potatoes, and onion contain carotenoids, which are powerful antioxidants that reduce inflammation. Research suggests that regularly consuming these antioxidants can reduce your risk of developing rheumatoid arthritis.
3. Turmeric
This yellow spice is an important ingredient in Indian cuisine and has been used for centuries in Ayurvedic medicine to treat aching joints and improve digestion. It’s packed with anti-inflammatory properties thanks to a key component named curcumin.
4. Ginger and Garlic
Root vegetables like Garlic, onions and ginger have anti-inflammatory properties. Various studies have shown that these pungent root vegetables can be useful in treating symptoms of arthritis and other joint pain.
5. Fatty Fish
Cold-water fish are a terrific source of Omega-3s fatty acids, which are essential nutrients for human health. Omega-3 can be found in cold-water fish such as tuna, salmon, trout, halibut and sardines. Taking a daily fish oil supplement is another way to absorb Omega-3s.
6. Olive Oil
It is rich with inflammation fighting omega 3s. In fact, researchers have found patients with rheumatoid arthritis experienced reduced inflammation and better physical function and wellbeing after eating a Mediterranean diet rich in olive oil for three weeks. So go ahead, opt for a few tablespoons of olive oil for cooking and making salad dressings.
7. Whole Grains
Research suggests that proteins found in refined grains (such as white bread, white rice and regular pasta) may trigger an inflammatory response in the body. However, high-fiber whole grains help produce fatty acids that are thought to counteract inflammation.
8. Nuts and Seeds
There’s good news for the vegans and vegetarians among us. Omega-3s can also be found in a variety of nuts and seeds. A small daily portion of walnuts, almonds, flax seeds, chia seeds or pine nuts can help reduce inflammation in the joints and connective tissue.
9. Dark Chocolate
Now we’re talking! Indeed, chocolate has anti-inflammatory properties. Cocoa, the main ingredient in chocolate, contains antioxidants that can counteract genetic predisposition to insulin resistance and inflammation. The higher the percentage of cocoa in the chocolate, the higher its anti-inflammatory effect.
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Medical Review: This article is written by Dr Nishtha Mittal (Senior Health Content Editor at Zanskar Health) and has been medically reviewed by Dr Rashi Goel (Senior Physiotherapist at Zanskar Health). This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.