These Foods Can Help Ease Chronic Pain, New Research Suggests
Nearly 21 percent of Americans live with chronic pain, an experience that can be life-altering for many.
If you suffer from chronic pain, which means having pain for more than three months, it’s understandable to want to do what you can to try to get relief.
Now, new research suggests that tweaking your diet can help. Of course, chronic pain is complicated and it’s tough to say that removing your agony is as simple as changing up what you eat. But, for some people, dietary adjustments may help, according to the data.
Here’s what you need to know.
Meet the expert: Vernon Williams, MD, sports neurologist and founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles.
What did the study find?
The study, which was published in the journal Nutrition Research, analyzed data from 654 people who participated in the Whyalla Intergenerational Study of Health, a longitudinal health study.
The researchers found that better diet quality, which meant having more vegetables, fruits, grains, lean proteins, and dairy, was linked to less chronic pain in the study participants. The results were also more pronounced in women.
“Findings highlight the potential role of diet quality in pain management and function, particularly in women,” the researchers concluded.
Why is my diet linked to chronic pain?
The study didn’t find why diet quality may impact chronic pain—it simply found a link. But there are a few theories.
Eating a diet that doesn’t focus on essential nutrients “can impair the body's ability to repair and maintain tissues,” says Vernon Williams, MD, a sports neurologist and founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. That can cause increased bodily inflammation, which can make pain feel worse, he explains.
Having a lot of processed foods and unhealthy fats also raises the risk of weight gain, which can put “unnecessary strain” on your joints and muscles—and that can make pain worse, Williams says.
But a healthy diet that’s rich in fruits, vegetables, lean proteins, and whole grains can help lower inflammation and help you to feel better overall, he says. It also may help you to maintain a healthy weight or even lose weight, putting less stress on your joints, Williams says.
What are other ways to ease chronic pain?
Chronic pain is complicated. Williams says the best way to ease it is to be evaluated by a qualified healthcare professional to try to figure out what’s behind your pain. You can come up with a personalized treatment plan from there.
However, the Mayo Clinic also suggests these strategies for managing chronic pain:
Practice breathing exercises.
Stay active as best as you can.
Do meaningful activities to help you feel good.
Practice mindfulness.
Set realistic goals and pace yourself.
Try to go to bed and wake up around the same time every day.
Stop smoking and minimize how much alcohol you have.
Treat any related conditions you have.
Try to maintain a good supportive system.
If you’re struggling with chronic pain, talk to a healthcare provider. They should be able to help you navigate your symptoms to try to get relief.
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