Chronic pain is a complex condition that can have a significant impact on a person’s life. .
While there is no cure for chronic pain, there are many effective pain medications to help tolerate the pain. There are also several things that chronic pain sufferers can do to improve their quality of life. One important aspect of chronic pain management is good nutrition.
How Nutrition Affects Chronic Pain
Proper nutrition is important to help with chronic pain management because it can:
- Help reduce inflammation. A healthy diet can help reduce inflammation by providing the body with the nutrients it needs to fight infection and repair damaged tissues.
- Improve mood and sleep quality. Being well-nourished makes the patient more likely to have positive emotions and feel more rested. This can make it easier to cope with pain and deal with the challenges of chronic pain.
- Boost energy levels. Energy is important for people with chronic pain because they often experience fatigue and are more susceptible to infection.
- Support the immune system and promote healing. Poor nutrition can delay healing and impact the immune system.
Chronic pain is often associated with inflammation, which can worsen pain and make it more difficult to manage the pain. Good nutrition can promote healing. When the body has the nutrients it needs, it is better able to repair damaged tissues and heal from injuries.
What To Eat for Chronic Pain Management
There is no one-size-fits-all diet for chronic pain management. However, some general dietary recommendations can be helpful for people suffering from chronic pain.
- Eat plenty of fruits and vegetables. Fruits and vegetables are packed with vitamins, minerals, and antioxidants that can help reduce inflammation, improve mood, and boost energy levels. Aim to eat at least five servings of fruits and vegetables per day.
- Choose whole grains over refined grains. Whole grains are a good source of complex carbohydrates, fiber, and vitamins. Choose whole-wheat bread, brown rice, and quinoa over white bread, white rice, and pasta. Refined grains are stripped of many of their nutrients during processing.
- Choose lean protein sources. Lean protein sources, such as chicken, fish, beans, and tofu, are important for muscle repair and healing. Avoid processed meats, such as bacon, sausage, and hot dogs, as they are high in saturated fat and sodium.
- Limit processed foods, sugary drinks, and unhealthy fats. Avoid processed snacks, sugary drinks, and fried foods. Instead, choose healthy fats, such as those in olive oil, nuts, and seeds. Processed foods, sugary drinks, and unhealthy fats can contribute to inflammation and worsen pain.
Other Dietary Tips for Chronic Pain Management
In addition to following the general dietary recommendations above, there are a few other nutritional tips that may be helpful for people with chronic pain:
- Eat regular meals and snacks. Eating regular meals and snacks throughout the day can help stabilize blood sugar levels and prevent fatigue.
- Drink plenty of water. Staying hydrated is essential for overall health and can help reduce inflammation. Aim to drink eight glasses of water per day.
- Consider taking supplements. Some people with chronic pain may benefit from omega-3 fatty acids, vitamin B12, and magnesium supplements. However, talking to your doctor before taking any supplements is important, especially if you are taking any other medications.
- Calcium and vitamin D. These two nutrients are essential for bone health. People with chronic pain are at increased risk for osteoporosis, so it is vital to get enough of these nutrients. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods. Good sources of vitamin D include sunlight, fatty fish, and eggs.
- Omega-3 fatty acids. Omega-3 fatty acids are anti-inflammatory fats that can help to reduce pain and inflammation. Good sources of omega-3 fatty acids include fatty fish, such as salmon, tuna, mackerel, walnuts, and flaxseed. A healthy diet should include fatty fish at least twice a week.
- Magnesium. Magnesium is a mineral that is important for muscle relaxation and pain relief. Good sources of magnesium include leafy green vegetables, nuts, seeds, and whole grains.
- Vitamin B12. Vitamin B12 is essential for nerve function and energy production. It may also help to reduce pain and fatigue. Good sources of vitamin B12 include meat, poultry, fish, and dairy products. You can also get vitamin B12 from fortified foods like breakfast cereals and plant-based milks.
Additional Tips for Following a Healthy Diet
Here are some additional tips for following a healthy diet for chronic pain management:
- Cook more meals at home. Home cooking gives you more control over the ingredients in your food. Restaurant meals often contain large amounts of butter and salt. Packaged food typically contains sodium and additives. Home-cooked meals tend to be more nutritious and have fewer calories.
- Read food labels carefully. Pay attention to the amount of processed foods, sugary drinks, and unhealthy fats in your food.
- Make healthy snacks available. Keep fruits, vegetables, nuts, and seeds on hand for quick and easy snacks.
- Don’t be afraid to ask for help. If you need help making dietary changes, talk to your doctor or a registered dietitian.
Good nutrition is an important part of chronic pain management. A healthy diet can help to reduce inflammation, improve mood and sleep quality, boost energy levels, support the immune system, and promote healing.
By following these tips, you can create a healthy diet to help manage chronic pain and improve your quality of life. If you have chronic pain, talk to your doctor about helping you improve your diet to manage your pain.
Novus Spine & Pain Center
Novus Spine & Pain Center is in Lakeland, Florida, and treats patients with chronic pain with numerous therapies. By using a comprehensive approach and cutting-edge therapies, we work together with patients to restore function and regain an active lifestyle while minimizing the need for opiates.
For your convenience, you may schedule an appointment online, request a call back, or call our office at 863-583-4445.
Resources
Chronic Pain Among Adults (Centers for Disease Control and Prevention)
Chronic Pain (Cleveland Clinic
Chronic pain: Medication decisions (Mayo Clinic)
Diet therapy in the management of chronic pain: better diet less pain? (Future Medicine)
The Surprising Connection Between Your Diet and Sleep Quality (CNET)
Nutrition for Pain Management (London Pain Clinic)
What To Eat When You’re Trying to Heal (Cleveland Clinic)
Eating for Wound Healing (Dartmouth Health)
Enhance your recovery with good nutrition (Riverside Health)
Unhealthy Diets: A Chronic Pain Patient’s Worst Enemy (Dr. Tural’s Blog)
Diet Guidelines for People With Chronic Pain (Pain Scale)
5 A Day portion sizes (NHS)
Nutrition and healthy eating (Mayo Clinic)
What foods are in the Grains Group? (U.S. Department of Agriculture)
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Meal Timing: Why When You Eat Matters for Type 2 Diabetes Management (Healthline Media)
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Calcium: Shopping List (U.S. Department of Health and Human Services)
7 Nutritious Foods That Are High in Vitamin D (Healthline)
Could fish oil fight inflammation? (American Heart Association)
Omega-3 in fish: How eating fish helps your heart (Mayo Clinic)
Fish and Omega-3 Fatty Acids (American Heart Association)
My patient with chronic pain is asking about magnesium. Should I recommend supplements? (Practical Pain Management)
Foods high in magnesium (Health Direct Australia)
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Foods high in vitamin B (Health Direct Australia)
Vitamin B12 (Vegetarian Society)
4 surprising health benefits of a home-cooked meal IAETNA)