Same-Day Shipping for Orders Placed Before 2:00 PM PST- More Details
              10% Off for New Customers! - Create an Account               

4 Dietary Changes to Improve Chronic Pain

June 21, 2019

4 Dietary Changes to Improve Chronic Pain

Chronic pain (including nerve, muscle and tissue pain) is often defined as any pain lasting more than 12 weeks, although for some people chronic pain can last for months or even years. Chronic pain may arise from an initial injury, such as a back sprain, or there may be an ongoing cause, such as illness. Commonly affected areas include the back, neck, and shoulders.

There are a variety of treatment options for chronic pain, including oral and topical therapies. Oral medications include those that can be taken by mouth, such as nonsteroidal anti-inflammatory drugs, acetaminophen, and opioids. Also available are medications that can be applied to the skin, whether as an ointment or cream or by a patch that is applied to the skin. Many natural supplements are also available which provide pain relief without the side effects of conventional medications. 

Dietary Changes

Some foods may improve chronic pain by reducing inflammation, while others can worsen pain by promoting inflammation. Here are some tips for an “anti-inflammatory” diet for chronic pain:

  1. Replace Bad Fats with Good Fats

Bad fats increase the production of pro-inflammatory compounds, and are generally split up between saturated fats and trans fats.

Saturated Fats:

    • red meat
    • high fat dairy products (including butter)
    • eggs

Trans Fats:

    • margarine
    • baked goods
    • fried foods
    • certain vegetable oils such as corn oil

Instead, you should eat more foods with healthier fats that suppress inflammation:

    • avocadoes
    • walnuts
    • almonds
    • extra virgin olive oil
    • ground flax seeds
    • salmon
    • mackerel
    • other oily, cold-water fish that are rich in omega-3
  1. Replace White Flour and Sugar with Whole Grains

Processed and refined grain products made with white flour and sugary toppings have been linked to an increase in inflammation.

Consider avoiding these items:

    • white bread
    • crackers
    • white rice
    • pasta
    • cereal
    • bagels

Replace with items that are full of fibre that can help offset pain-inducing inflammation:

    • whole grain bread
    • whole grain pasta
    • brown rice
    • quinoa
    • barley
    • oats
  1. Boost Your Intake of Fruits and Vegetables

Another great natural way of improving chronic pain is by increasing the amount of fresh fruits and vegetables in your diet. Fruits and vegetables are rich sources of fibre, a dietary component that produces anti-inflammatory effects and contain powerful antioxidant properties that neutralize free radicals.

Tips for incorporating more inflammatory-fighting fruits and vegetables into your diet:

    • Toss some berries into a bowl of yogurt, oatmeal or whole grain cereal
    • Prepare a fresh fruit or vegetable smoothie
    • Replace chips and crackers with carrot and celery sticks (dipped in salsa)
    • Add vegetables into your sandwich or subs
    • Stock your fridge with pre-cut vegetables (fresh or frozen) for convenient consumption
  1. Replace Animal-Based Protein with Plant-Based Protein

While the quality of meat, such as grain or grass-fed, may have a smaller impact on inflammation in limited studies, meats of all types have been shown to favor inflammation and aging. Therefore, limiting meat intake and increasing plant and vegetable intake is beneficial to your fight against chronic pain. 

There are many different diets that aim to address aging and chronic pain conditions by reducing “red meat” consumption and increasing plant-based foods.

One such diet is known as the Mediterranean diet:

    • Fresh fish at least twice a week
    • Minimal red meat
    • Replace butter with olive oil
    • Replace salt with herbs and spices
    • Include seeds, nuts, legumes, whole grains and plenty of fresh fruits and vegetables
    • Eliminates processed foods almost entirely 

If eliminating all types of animal products (including honey and milk) is not for you, you can consider trying a vegetarian diet on for size. If committing to eliminating all meat and fish all at once is too much, try Meatless Mondays or becoming a weekday vegetarian to start.

 

DISCLAIMER: This material is presented for informational and educational purposes only. Information shared here should not be misconstrued as medical advice and is not intended to be a substitute for professional medical advice. You should always seek the guidance of a physician or other qualified health care provider before beginning any dietary program. Canada Kratom Express distributes/sells raw kratom powder for ethnobotanical use and research. All purchases are governed by our terms and conditions. CANADA KRATOM EXPRESS MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS.



Leave a comment

Comments will be approved before showing up.


Also in Blog

7 Effective Ways To Get Rid Of Neck Pain
7 Effective Ways To Get Rid Of Neck Pain

March 04, 2021

Although many instances of neck pain has physical roots, psychological stress also plays an even bigger role. Most neck pain is compounding, coming from everyday habits, and isn’t traceable to any specific injury.

Continue Reading

Here Are The Top 4 Home Workout Essentials
Here Are The Top 4 Home Workout Essentials

February 16, 2021

Tired of waiting for your turn at the gym? Good news! Because working out doesn't require stepping foot outside anymore. With the right equipment, you can build a dynamic and affordable gym at the comfort of your own home.

Continue Reading

8 Types of Foods To Avoid For A Healthy Heart
8 Types of Foods To Avoid For A Healthy Heart

January 28, 2021

Only 11% of Canadians regularly eat healthful foods. Making subtle dietary changes can make a huge difference in your heart health. For example, consider where you get your macro-nutrients and how food influences your mood.

Continue Reading