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SENIOR
NEWS & ARTICLES

One of the main factors
in managing chronic pain is making smart lifestyle
choices. Along with getting regular exercise and
maintaining a healthy sleep schedule, eating a
nutritious diet has a big impact on the severity of
chronic pain, which in turn affects overall quality of
life. The types of food you consume can help or hinder
your journey to pain relief in a variety of ways.
Inflammation
One of
the most significant issues has to do with
inflammation and how certain foods contribute to it.
Inflammation is the body’s response to an injury or an
infection. You may experience symptoms like pain,
heat, redness, and swelling, otherwise known as acute
inflammation.
Other
times, inflammation becomes chronic (think of it as
happening over and over again), at which point it can
really start to wreak havoc on the body. Over time,
chronic inflammation can damage healthy cells and
organs and cause consistent pain in muscles, tissues,
and joints.
Many
foods are known to cause and/or increase inflammation
in the body, including sugar, dairy, gluten, trans
fat, and refined grains. Reducing intake of these
foods is an important first step to reducing
pain-causing inflammation. Follow that up by eating
more foods that have been shown to reduce
inflammation, which include:
-
Omega 3 fatty
acids, including fish (ideally salmon, tuna,
sardines, anchovies, and other cold-water fish),
nuts (pistachios, walnuts, pine nuts, and almonds),
olives or olive oil, flax seed/oil, eggs, and
enriched dairy foods
-
High-fiber
foods, including lentils, beans, chickpeas, 2-3
different colors of vegetables (like bell peppers,
hot peppers, carrots, onions, and broccoli), brown
rice, and quinoa
-
Fruits,
including cherries, blueberries, and raspberries
-
Spices and
herbs, such as garlic, turmeric, rosemary, cinnamon,
sage, thyme, and mint
-
Sweets, such
as honey (a good substitute for sugar), and dark
chocolate (at least 70% cocoa)
-
Beverages,
such as tea (white, green, or oolong), and moderate
amounts of coffee

Weight Management
Maintaining a healthy weight also goes a long way in
managing chronic pain. When you gain weight, your
joints are put under more stress and your muscles have
to work harder to perform regular functions. The
heavier you get, the greater the impact on your body.
Over time this can result in significant pain.
Many
of the same foods that lead to inflammation are also
the main culprits in weight gain, particularly simple
carbohydrates like sugar, and the saturated fats found
in foods like butter, fatty meats, and most baked
treats.

However, most of the foods that reduce inflammation
are also the best foods for controlling weight gain,
particularly fruits, vegetables, and
legumes like beans, peas, and nuts. That means
you can tackle inflammation and weight management by
making the same dietary choices!
The Chemical Effect
Pretty
much all of the foods we eat are loaded with
chemicals. Some of them are good and allow our bodies
to carry out most of their daily functions. Others are
not so good and can negatively impact our bodies.
Heavily refined, sugary, and chemically processed
foods are known to irritate muscles, disrupt sleep,
and interfere with immune function – three things that
can enhance chronic pain. Aspartame, a chemical
sweetener used in diet soft drinks, has also been
found to heighten pain sensitivity in some
fibromyalgia patients.
There
is a small subset of vegetables known as "nightshade
vegetables," which includes tomatoes, potatoes, and
eggplants. While these veggies still have a number of
healthy properties, they contain mild neurotoxins that
can increase joint pain and arthritis symptoms in some
individuals. Most will experience little to no
difference, but some sensitive patients may improve
remarkably by reducing nightshade vegetable intake.
Healthy Food for a Healthy
Life

It is
a fact that we heal quicker when we are well
nourished. We can maintain a healthy weight and keep
our bodies functioning at their best when we choose to
eat a diet rich in fresh, nutritious foods. Try eating
a wide variety of foods by eating colors of the
rainbow to make your plates bright and nutritious.
When choosing food items aim for quality. Ideally that
would be grass-fed and pasture raised meats, as they
support the highest nutrient levels. Aim for organic
and non-GMO (genetically modified organisms) foods
when possible. Consume dairy products and red meat in
limited quantities.
Eating
a nutritious diet may not completely eliminate your
chronic pain, but it is a step in the right direction
that you can control. Switching to an
anti-inflammatory diet can help reverse the
development of conditions such as heart disease,
diabetes, and pain syndromes. There is no magical food
that can make everything better, but eating the right
foods can help produce remarkable results.
Pain Management with Twin
Cities Pain Clinic
Incorporating a healthy diet is an excellent way to
help keep your chronic pain at a manageable level. But
if you want to explore options for additional pain
relief, contact Twin Cities Pain Clinic. Our team of
highly trained experts specialize in the treatment of
pain and can prescribe a care plan that will help you
get back to living your best life.
Call:
(952) 800-3840
Website:
TwinCitiesPainClinic.com
Schedule Online
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