Chronic pain can be debilitating, but it doesn't have to control your life. Learn how to manage chronic pain with your diet and find relief.
December 2022. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn't looked back.
This guide explores how your diet can help you manage chronic pain. So keep reading to see if you can find some relief by changing your food choices.
What Is Chronic Pain?
Chronic pain is defined as pain that lasts for more than 12 weeks. A wide range of conditions, including arthritis, fibromyalgia, endometriosis, and migraines, can cause chronic pain. This condition can severely impact your quality of life, making it difficult to work, exercise, or even perform everyday tasks.
Can Chronic Pain Be Managed?
Chronic pain may not have a cure, but you can manage the symptoms. In addition, there are a variety of treatments available that can help you reduce your pain and improve your quality of life. Some of these treatments include physical therapy and lifestyle changes.
The Link Between Diet and Chronic Pain
What you eat can play a role in chronic pain. For example, studies have shown a link between chronic pain and consuming a diet high in sugar and fat. In addition, people who consume a diet high in red meat, processed meat, and trans fats are more likely to develop arthritis than those who eat a healthy diet.
Another study suggests that people who eat a diet rich in omega-3 fatty acids are less likely to experience pain than those who do not. Omega-3s are found in fatty fish, such as salmon, tuna, mackerel, nuts, and seeds, and are relatively easy to add to a whole-food diet.
Another study suggests that people who eat a diet rich in omega-3 fatty acids are less likely to experience pain than those who do not. Omega-3s are found in fatty fish, such as salmon, tuna, mackerel, nuts, and seeds, and are relatively easy to add to a whole-food diet.
How to Manage Chronic Pain With Your Diet
There's no one-size-fits-all approach to managing chronic pain, but diet can play a role. Some people find that certain foods trigger their pain or make it worse. Others may find relief by following an anti-inflammatory diet.
For example, certain anti-inflammatory foods, like fatty fish, fruits, vegetables, and foods high in healthy fats can help reduce inflammation and pain. In addition to eating these anti-inflammatory foods, it's also important to avoid pro-inflammatory foods like refined carbohydrates, fried foods, and processed meats.
Foods That Can Help With Chronic Pain
As you change your diet, try removing processed foods, red meats, sugars, and other unhealthy items and replacing them with foods that may help with chronic pain. You can do this gradually to make the switch to a healthier diet easier and allow yourself to track how effective each change is for your pain
Omega-3 Fatty Acids
One of the best nutrients for managing chronic pain is omega-3 fatty acids, a type of polyunsaturated fat proven to reduce inflammation. Inflammation is a common cause of chronic pain, and by reducing inflammation, omega-3s can help ease pain.
Omega-3 fatty acids can be found in oily fish, such as salmon, mackerel, and sardines, as well as in flaxseeds, chia seeds, and walnuts. Aim to include omega-3-rich foods in your diet 2-3 times per week.
Omega-3 fatty acids can be found in oily fish, such as salmon, mackerel, and sardines, as well as in flaxseeds, chia seeds, and walnuts. Aim to include omega-3-rich foods in your diet 2-3 times per week.
Turmeric
Turmeric is a spice that contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. This compound helps reduce pain in people with inflammatory conditions such as arthritis.
Turmeric works great as a spice when cooking, but you can also take as a supplement. When using turmeric to ease chronic pain symptoms, aim for 500 to 2,000 milligrams per day.
Turmeric works great as a spice when cooking, but you can also take as a supplement. When using turmeric to ease chronic pain symptoms, aim for 500 to 2,000 milligrams per day.
Ginger
Ginger is a spice with anti-inflammatory properties, and it has been proven effective for managing pain associated with arthritis, menstrual cramps, and migraines. Spice up your cooking by adding ginger to soups or smoothies, or take it as a supplement.
Fiber
Fiber is beneficial for gut health and digestion but can also help reduce inflammation and chronic pain. Foods high in fiber include beans, lentils, whole grains, fruits, and vegetables.
Magnesium
Magnesium is a mineral involved in over 300 biochemical reactions in the body, essential for muscle and nerve function, blood sugar control, and blood pressure regulation. It can also help reduce pain and is found in foods such as dark leafy greens, nuts and seeds, fish, beans, and whole grains.
Probiotics
Probiotics are beneficial bacteria that help maintain a healthy gut, which is essential for proper digestion, the absorption of nutrients, and the body's immune response. In addition, they’re effective in reducing inflammation, which may help reduce pain levels.
Probiotics are found in fermented foods like yogurt, kefir, sauerkraut, and kimchi. You can also take them in supplement form.
Probiotics are found in fermented foods like yogurt, kefir, sauerkraut, and kimchi. You can also take them in supplement form.
Vitamin D
Vitamin D is a nutrient involved in bone health, immune function, and cell growth. It can also help reduce pain levels and inflammation and reduce pain associated with arthritis, fibromyalgia, and migraines. The best way to get vitamin D is by spending time outdoors, but you can also get it from certain foods, such as fatty fish, eggs, and fortified milk, or in supplement form.
These are just a few examples of anti-inflammatory foods that can help to reduce chronic pain.
These are just a few examples of anti-inflammatory foods that can help to reduce chronic pain.
Other Dietary Changes You Can Make
In addition to following an anti-inflammatory diet, you can make other dietary changes to help manage your chronic pain. For example, staying well hydrated keeps your joints lubricated and may help prevent inflammation.
And, of course, eating more whole foods and fewer processed foods is always good for your health. Try to avoid foods with lengthy ingredient labels and favor whole fruits, vegetables, and lean protein sources. Homemade meals are also usually better for you than pre-packaged foods or takeout.
Ask your doctor about other dietary changes you can make to manage your chronic pain based on your age, lifestyle, and health.
You Can Make Changes to Reduce Chronic Pain
Dietary changes, such as staying hydrated, eating fewer processed foods, and focusing on anti-inflammatory foods, can help reduce chronic pain symptoms. Remember to ask your doctor before making dramatic changes to your regular eating habits. And give your new diet time to produce results!
In the meantime, try the Kailo Pain Patch to manage your chronic pain. Kailo is easy to apply and designed to relieve pain in seconds without oral painkillers! In addition, a recent clinical study showed a significant decrease in musculoskeletal pain, including back pain, neck pain, muscle and tendon pain, and many others.
Disclaimer: Kailo should not be used if you have a pacemaker or if you are pregnant. Always consult your doctor or health care professional before using Kailo.
In the meantime, try the Kailo Pain Patch to manage your chronic pain. Kailo is easy to apply and designed to relieve pain in seconds without oral painkillers! In addition, a recent clinical study showed a significant decrease in musculoskeletal pain, including back pain, neck pain, muscle and tendon pain, and many others.
Disclaimer: Kailo should not be used if you have a pacemaker or if you are pregnant. Always consult your doctor or health care professional before using Kailo.
This therapy involves placing electrodes on the skin to stimulate nerves and may help reduce pain signals.
