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Top 8 Diet Tips For Chronic Pain

Top 8 Diet Tips For Chronic Pain

Chronic pain can occur due to several kinds of problems, from serious injuries to autoimmune diseases to degenerative disorders such as rheumatoid arthritis. In some cases, chronic pain can come without any proper cause and could even last for a day or a month, thus making your life miserable. Chronic pain lasts for a period of six months and could affect the back, pelvis, knees, shoulders, or any other body part.Chronic pain initially begins with a small injury and that particular area gets inflamed. Inflammation becomes severe as time passes by and this is the reason behind chronic pain. The patient suffering from chronic pain often manages pain by seeking medical assistance and performing certain exercises to get relieved from the pain.However, did you know that your diet can play a positive impact in dealing with chronic pain? Yes, a few diet tips are helpful for easing chronic pain. All you need to do is follow such healthy diet tips.

Here Are The Top 8 Diet Tips For Chronic Pain:

1. Include Omega 3 Fatty Acids:

Omega 3 fatty acids are known as good fats which are good for your overall health [1]. Including foods that are rich in omega 3 fatty acids may help provide pain relief from migraines, rheumatoid arthritis, headache, and other inflammatory associated pains such as fibromyalgia. Start including foods that are high in omega 3 fatty acids such as fatty fish (mackerel, salmon, trout etc.), flaxseeds, soybean oil, canola oil, soy products etc.

Include Omega 3 fatty acids

2. Include Vitamin D Foods:

Vitamin D is considered beneficial for pain management [2]. Few studies have mentioned that nearly 50% of people suffering from chronic pain have lower Vitamin D levels. Increasing your vitamin D intake can help you absorb calcium for teeth and bones. You can get vitamin D from sunlight as well. Foods that contain a good amount of vitamin D include fortified yogurt, milk, soy beverages, cod liver oil, fish etc. Talk to your doctor to find the vitamin D supplements and dosage you need to avail per day.

Vitamin D Rich Foods

3. Have Magnesium-rich Foods:

Magnesium is one such essential mineral which helps reduce a migraine headache, fibromyalgia, and some cases of neuropathic pain [3]. So, include magnesium-rich foods in your diet such as sesame seeds, Brazil nuts, almonds, fatty fish, beans, green vegetables, pumpkin seeds, flaxseeds, black-eyed peas etc. You may even take magnesium supplements as well. However, better consult your doctor before you taken magnesium supplements as too much could lead to diarrhea.

Iinclude Magnesium-rich Foods

4. Include Fruits And Vegetables:

Unhealthy diets are often associated with chronic pain [4]. So, start eating healthy and a follow a diet high in fruits and vegetables as it helps deal with the pain caused due to chronic diseases. Fruits and vegetables are low in calories and high in fiber. Consuming such foods helps keep your digestive system healthy and even aid in managing your weight as well. Also, the phytochemicals found in fruits and vegetables have great protective properties and protects from several diseases as well.

Include Fruits And Vegetables

5. Have Whole Grain Foods:

A diet high in whole grain foods (not processed) is considered good for your health [5]. They are healthy carbs which your body needs and including them in your diet helps provide a lot of nutrients to your body. They also provide fiber to your body. So, start including whole grain foods in your diet such as quinoa, brown rice, barley, oatmeal, millets etc.

Multi Grain Foods

6. Increase Fluid Intake:

The regularity of fluids is one vital healthy eating habit for dealing with chronic pain, particularly in children [6]. Children who experience pain regularly should access lots of fluids throughout the day. However, you must limit the intake of caffeinated drinks. Children who experience chronic headaches regularly must drink more water regularly. Few studies have even proved that fluid intake of around 1-3litres per day helped manage a headache.

Increase Fluid Intake

7. Avoid Sugar:

High amounts of sugar in your diet can cause the body to stimulate the regulating hormones responsible for inflammation [7]. When inflammation becomes severe it could lead to chronic pain. If you are a person suffering from chronic back pain, then watch your sugar intake. Always look for raw and unrefined varieties of sugar. A diet high in refined sugar can increase the risks of inflammation which further leads to chronic pain. So, choose organic or low-sugar options instead.

Avoid Sugar

8. Include Garlic And Onions:

Garlic and onions are known for their anti-inflammatory properties and work effectively in providing relief from the pain [8]. Few studies have mentioned that the active compounds present in garlic and onion help play a vital role in inhibiting the 5-lipoxygenase pathway and helps provide relief from the pain caused due to rheumatoid arthritis apart from improving the movement of the joints in the patients suffering from arthritis.

Include Garlic And Onions:

Include both these anti-inflammatory foods in your diet and get relieved from chronic pain and inflammation.