When we think of bodily aches and pains, we rarely consider the importance of diet. But new research points to the benefits of foods that help our bodies deal with inflammatory conditions, including chronic pain.
Whether your diet causes more or less inflammation can impact your experience of pain.
The requirements for anti-inflammatory diets include plenty of vegetables and fruit, and most studies point to additional benefits based on the intake of fish and whole grains, too. In those who experience chronic pain, a personalized approach to nutrition is best. This way, they are encouraged to find ways to satisfy their preferences and desires without worsening their pain level.
Polyphenols are abundant in vegetables and fruit. They are potent antioxidants that protect your cells and also offer anti-inflammatory benefits for the whole body.
When we skip the produce section at the grocery store, our level of inflammation often reflects it. As a result, polyphenol intake can be very low and make us more prone to experiencing inflammatory pain. But high polyphenol intake can help, because many studies show that chronic pain is reduced in many individuals. For example, a polyphenol-rich diet can reduce pain in those with diabetic neuropathy and rheumatoid arthritis.
Eating more vegetables and fruit is encouraged by the 2020-25 Dietary Guidelines for Americans. Fruit should be eaten at approximately 1.5-2 cups per day, while vegetables should be consumed at 2-3 cups per day.
The CDC has reported on current trends in our diets, and we have some room for improvement. Respondent to dietary surveys in the US show that only one in eight adults eats enough fruit, and only one in ten eats enough vegetables. This may be an important step to take, because more than one in five Americans has chronic pain, and almost half of those individuals must limit work and daily activities because the pain is so severe.
While more vegetables and fruit are important goals, we may also consider eating less ultra-processed food for the best chances at pain relief. Some of the top sources of calories in developed countries come from ultra-processed foods. This can be problematic because they often have high sugar and lots of calories, but provide very little polyphenols or other antioxidants. As a result, too much ultra-processed food can increase inflammation and raise our risk of musculoskeletal pain.
Systematic reviews on this topic find that when we reduce ultra-processed foods, we usually improve our experience of pain. It may not eliminate the discomfort completely, but a healthier diet can temper it! For example, when we shift to a Mediterranean diet, we tend to reduce the inflammation levels in the body as shown by blood tests.
Most of us have healthy intentions, but executing those goals is not easy! The truth is that we are very sensitive to our environment, and if we do not plan for a healthier future, then it is difficult to achieve.
Planning and preparing for healthy options is even more important for those with chronic pain. When we don’t feel well, we are more prone to seeking comfort foods that are high in calories but low in nutrients. Some are also more likely to overeat due to pain. Changing these habits is a challenge, but it has the potential to help us feel better, so it’s worth it.
At the workplace, nutrition can be tricky. Many are tempted to ignore their healthy eating goals because of trips to a nearby gas station or vending machine, and when donuts or sheet cake make it to the office there are few that can say no. Try these 4 tips to make healthier food an enjoyable employee-driven activity.
At home, introducing more healthy foods can be a challenge, especially with kids. Try these strategies to satisfy picky eaters and encourage healthier eating for the whole family. Or consider adjusting just your snacking options to get those plants in.
Vegetables and fruit tend to be more perishable than ultra-processed foods. This presents a possible barrier to cooking at home, because there’s nothing worse than throwing out food that aged past it’s prime. Try these approaches to minimize food waste.
More awareness of daily habits can help us find areas to target. Treo helps members to track the habits that really matter to them using a comprehensive behavior change platform. Whether less sugar is the goal, more veggies, or both, daily habits can be customized to meet every member’s unique needs.
One of the top nutrition-related habits that members address is their vegetable and fruit intake. Together with support from evidence-driven mini-lessons, Treo helps members track and improve their plant intake. If you are interested in learning more about Treo’s whole-person platform and how it can serve your healthy progress, email us at info@treowellness.com.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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