When we are working to address pain, it is important to examine our diet to create a positive relationship between nutrition and pain. Nutrition is a very broad term and there are many ways that it can influence pain and the perception of pain.

Here are a few ways nutrition and pain are directly related:  

Eating a healthy diet means you are more likely to have a healthy body weight, which is associated with lower rates of chronic pain

  • Evidence strongly suggests that pain and obesity are significantly related to each other. Obesity is also related to greater functional and psychological complications of chronic pain.
  • It has been found that overweight people reported 20% higher rates of recurring pain, and the rates go up to more than 70% for people who are obese
  • Losing or maintaining weight reduces the load on joints, and reduces inflammation

Certain foods and food components have strong anti-inflammatory and analgesic (pain-relieving) functions

  • Natural substances such as flavonoids found in plants have been shown to reduce nerve-related pain and hypersensitivity. Examples are red onions, berries, broccoli, and apples, strawberries, apples, persimmons, onions, and cucumbers.
  • Pain relieving compounds found in curcumin (found in turmeric) and ginger root have been shown to relieve pain at rates similar to that of over-the-counter medications
  • Anti-inflammatory means to reduce inflammation within the body. Plant-derived polyphenols, found mainly in fruits and vegetables, act as anti-inflammatory substances. Fruit examples are cherries, plums, strawberries, raspberries, blackberries, apples, and pears. Vegetable examples are artichoke heads, spinach, potato, broccoli, yellow onion, and asparagus.

Good nutrition positively influences mood disorders such as anxiety and depression, which commonly affect more than 50% of people suffering with pain

  • Our mood is very closely related to pain and therefore if diet can help improve our mood, it likely will also have a positive influence on our pain experience. Strategies to improve your nutrition include:
    • Add a range of colorful fresh fruits and vegetables to your diet, and consider choosing more organic produce
    • Eat more whole foods and reduce processed and packaged foods because the additives in these products may disrupt the healthy bacteria in our gut
    • Make sure your diet includes enough WATER and FIBER

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