Foods That Can Ease Chronic Pain: An International Guide

Studies indicate that embracing a nutritious diet may lessen chronic pain. While food cannot substitute for the effectiveness of pain medication, researchers are uncovering which types of food aid in reducing discomfort and understanding the underlying reasons.

A quick look at the science:

Embracing a nutritious eating plan might lessen chronic discomfort. The typical Western diet could potentially increase pain levels. Consuming a lot of processed items and insufficient amounts of fresh fruits and vegetables might worsen ongoing pain issues. Additionally, supplements such as grape seed extract and cocoa have demonstrated potential in alleviating pain symptoms.

Can a nutritious eating plan assist in decreasing long-term discomfort?

Soups, broths, stews, and curries are often believed to possess therapeutic qualities across various culinary traditions worldwide. As the renowned Greek doctor Hippocrates stated in the 4th century B.C., "Let food be thy medicine."

Contemporary science lends credibility to ancient customs, endorsing the notion that nutritious food can foster a sturdier and more resilient physique.

Research indicates that following a nutritious eating plan might help decrease chronic discomfort. This study, featured in Nutrition Research, examined connections among body weight, dietary habits, and pain levels.

In our research, increased intake of core foods—such as vegetables, fruits, whole grains, lean meats, dairy products, and their alternatives—was associated with reduced pain levels, irrespective of participants' body weight,” stated study author Sue Ward from the University of South Australia.

Everyone knows that maintaining a healthy diet contributes positively to one's overall health and happiness. However, many people might not realize how minor adjustments to their daily meals can make a significant impact. offset chronic pain , this might be life-altering," Ward added.

A recent research connects dietary preferences with discomfort intensity.

"Persistent pain is a prevalent and debilitating medical issue, affecting approximately 20-30% of individuals globally. People suffering from persistent pain frequently exhibit greater body mass indices than the average populace," Ward stated.

The research conducted among Australian adults investigated whether their dietary habits had a direct correlation with bodily pain, as well as examining how elements such as weight or body fat might influence this connection.

The research revealed that numerous participants exhibited elevated amounts of body fat and failed to comply with the Australian Dietary Guidelines, resulting in poor dietary quality. Nonetheless, individuals who adhered more strictly to these guidelines experienced reduced levels of physical discomfort, as noted by Ward.

Having more body fat Was not associated with higher levels of bodily discomfort. Conversely, the degree of physical pain was connected to the types of food individuals consumed.

However, Paul Durham, a specialist in pain and biology from Missouri State University in the U.S., expressed doubt about these conclusions.

The research lacked sufficient strength due to inadequate statistical power in the analysis, making conclusive findings difficult. He referred to it as more of a preliminary investigation.

In what ways can your diet affect pain?

Even though he criticizes the study, Durham concedes that diet impacts chronic pain. migraine .

Durham pointed out that an increased presence of chronic pain is linked to reduced consumption of fruits, veggies, dairy products, and unsaturated fats.

Durham’s major hypothesis suggests that contemporary living patterns characterized by low-nutrient diets and inadequate sleep contradict the way our bodies were biologically programmed to function optimally for good health.

He believes that the majority of individuals residing in nations consuming what is referred to as the " Western diet which is commonly referred to as the SAD – Standard American Diet – are experiencing an imbalance within their bodies.

A Western-style diet consists of large quantities of processed foods such as pizza and desserts, while falling short on adequate intake of natural items including fresh veggies, fruits, whole grains, and specific types of meat and dairy.

Durham pointed out that consuming such an unhealthy diet can lead to numerous adverse impacts on the body, effectively creating a "perfect storm" that exacerbates chronic pain.

Due to this Western diet, we've strayed so much from what's healthy that we're essentially out of the game. chronic inflammation "Continuing on, you have an impaired metabolism which leads to leaky gut syndrome," Durham explained.

The issue lies in the fact that a Western diet fails to supply the necessary nutrients your body requires. For instance, white bread offers virtually no nutritional benefits since the wheat kernel, which holds essential minerals, vitamins, and fibers, is discarded during commercial baking procedures.

If we lack the proper nutrients, our cells and immune system aren’t able to effectively neutralize the harmful substances that we continuously generate internally.

These substances can cause inflammation in our bodies. When present at high concentrations, they may worsen chronic pain, heart issues, diabetes – the list goes on.

An improper diet also impacts the gut microbiome. Eating habits that lack natural fibers effectively deprive these microorganisms. microbiome , which means these organisms do not generate crucial chemicals required by our bodies.

" We need gut bacteria To create short-chain fatty acids, which are molecules that help breakdown inflammatory substances in our bodies, we require bacteria for producing sufficient amounts of neurotransmitters,” Durham explained.

Finding foods that reduce pain and inflammation

Certain scientists are dedicated to identifying the components within foods that exert the strongest positive influence on health results, as well as understanding the mechanisms behind this effect.

Although this area is still developing, initial research such as that conducted in Durham's laboratory has demonstrated positive outcomes. They have illustrated dietary supplements For instance, grape seed extract or cocoa may help alleviate chronic pain and migraine headaches.

These include substances known as polyphenols that assist in breaking down inflammatory molecules within the body, thus decreasing pain.

However, Durham does not believe that nutritional supplements or better nutrition alone can serve as effective analgesics. Grape seed extract could never substitute for ibuprofen or tramadol.

"Dietary supplements aim to rebalance the body, which means individuals suffering from chronic pain might not need to depend as heavily on medications when using these supplements," he explained.

It's quite probable that these benefits will hit a ceiling, indicating they may not be advantageous for individuals who already follow a nutritious diet.

Scientists have only recently started exploring the connections between diet and pain management.

Durham’s mother once commented on his work saying, “Is your research essentially just using large sums of money to confirm what everyone already knows?”

He doesn't disagree.

He mentioned, 'That’s our current situation. Maintaining a fit physique revolves around basic elements such as eating well, getting enough rest, and staying active.'

Edited by: Matthew Ward Agius

Sources:

Durham PL, Antonopoulos SR. The Advantage of Using Nutraceutical Dietary Supplements as Part of an Integrated Strategy for Managing Migraines: Insights from Preclinical and Clinical Research. Current Pain and Headache Reports. 2024;28(5):373-381. doi:10.1007/s11916-024-01230-w

Ward SJ, et al. Higher dietary quality correlates with decreased bodily discomfort in adults irrespective of their fat mass levels: Insights from the Whyalla Intergenerational Study of Health. Nutr Res. 2024;130:22-33. doi:10.1016/j.nutres.2024.08.002

Author: Fred Schwaller