7 Ways a Healthy Diet Impacts Chronic Pain Management
People with chronic pain are probably no strangers to at-home remedies. Heat and cold therapy, over-the-counter pain relievers, stretches, and rest can all help with pain — but as you may already know, they usually work best as part of a holistic treatment plan, not as a first line of defense.
Pain management doctors have many tools at their disposal, and they don’t always default to prescribing medications. In fact, some pain management doctors prefer a holistic approach that includes stress reduction and diet changes. Read on to learn more about how a healthy diet can support chronic pain management.
What Is Chronic Pain Management?
Chronic pain management is about finding ways to address pain at its source rather than just masking symptoms. While the term “chronic pain” might sound vague, it’s defined as pain that lasts for months or years. Chronic pain can make everyday tasks harder and affect our mood and energy.
Managing this pain often includes treatments like physical therapy, chiropractic care, medication, and lifestyle changes. One important part of this is eating a healthy diet.
7 Ways Diet Can Support Chronic Pain Management
If you go to see a pain management doctor, they may ask you to make some changes to your diet. This might seem a little unexpected, but the truth is that all of the systems in the human body are intricately connected.
Here are seven ways diet can support chronic pain management:
1. Reduces Inflammation
Chronic inflammation can make pain worse. Fortunately, a diet rich in anti-inflammatory foods, like salmon, spinach, and berries, can help reduce this inflammation. These foods are high in antioxidants and omega-3 fatty acids, which fight free radicals in the body.
At the same time, try to avoid processed snacks, sugary drinks, and fried foods, as they can trigger inflammation. Incorporating whole, nutrient-rich foods into meals not only eases inflammation but is also good for long-term health, which may make our bodies more resilient in the future.
2. Supports Gut Health
Gut health also impacts how our bodies process pain by increasing inflammation. Probiotic foods like yogurt, kefir, and sauerkraut can help replenish good gut bacteria. If you don’t like the tangy taste of fermented foods, you could also try a probiotic supplement.
Meanwhile, prebiotic foods such as bananas and garlic help good gut bacteria multiply. Avoiding artificial sweeteners and highly processed foods can also support gut health.
3. Maintains Healthy Blood Sugar
Big spikes in blood sugar can make inflammation worse, which may increase pain. Eating fiber-rich foods like whole grains, greens, and beans with every meal can help keep blood sugar steady.
Pairing carbs with protein and healthy fats — like combining peanut butter with apples — also helps stabilize blood sugar. Additionally, it can be smart to avoid sugary drinks and snacks when possible.
4. Provides Essential Nutrients
Our bodies need key nutrients to manage pain and heal. For example, magnesium in leafy greens and nuts can ease muscle tension, while omega-3s in fish reduce joint pain.
Vitamin D, found in salmon and fortified dairy, supports muscles and bones. Eating a variety of whole, fresh foods helps your body get what it needs to feel stronger and healthier. You can also ask your healthcare provider about taking a daily multivitamin to help hit all of your nutritional goals.
5. Supports Weight Management
Maintaining a healthy weight can reduce the strain on joints and muscles, which helps ease chronic pain. Eating nutrient-dense foods, like fruits, vegetables, lean proteins, and whole grains, supports weight management by keeping you full without adding extra calories.
Avoiding processed snacks and sugary drinks is also important — these foods often have empty calories and can increase cravings. Speaking of cravings, drinking plenty of water can help control them and support our metabolism. Of course, it’s important to talk with a doctor before starting any weight management plan to make sure you lose weight safely.
6. Reduces Food Triggers
Certain foods can trigger pain or make it worse, especially if we have sensitivities. Common triggers include gluten, dairy, or artificial additives.
Keeping a food diary can help you identify which foods worsen symptoms. From there, you can eliminate those triggers and replace them with healthier options. For example, if dairy causes issues, try almond milk or lactose-free alternatives.
7. Boosts Mental Health
Chronic pain often affects mental health, potentially leading to stress or depression. The good news is that food can also help improve our mood. Foods rich in omega-3 fatty acids, like salmon and walnuts, support brain health, while whole grains and fruits provide steady energy throughout the day.
Foods rich in tryptophan, like turkey and eggs, can increase serotonin, the “feel-good” hormone. Avoiding sugar and processed foods can also help stabilize your mood and increase energy levels.
Learn More About Chronic Pain Management
A healthy diet is an unexpected but powerful tool when it comes to managing chronic pain. By making small changes like reducing inflammation, supporting gut and mental health, maintaining blood sugar, and avoiding food triggers, patients can be closer to finding relief.
To start, speak with a healthcare provider about creating a diet plan tailored to your needs. A healthy diet also works best when it’s part of a holistic pain management plan, so reach out to a Bartlesville pain management doctor today to learn the best treatment options for your pain.
