You've probably heard the expression, "You are what you eat." But how much of a role does diet play in chronic pain, and could changing your diet reduce the pain you feel?
A balanced diet is known to contain essential vitamins, minerals and macronutrients necessary for proper functioning. Your diet can also affect your energy levels, mood and immune system. But it can even help manage chronic pain - physical pain that lasts more than three months.
"Your diet actually has the power to help reduce systemic inflammation - a key component of chronic pain - and also influence chronic conditions such as diabetes, blood pressure, cardiovascular disease, [and] even autoimmune diseases," says Ginger Hultin, MS, RDN, CSO, a registered dietitian, owner of Ginger Hultin Nutrition and author of Anti-inflammatory diet meal preparation.
In fact, research has shown that a diet high in anti-inflammatory foods can improve overall well-being, reduce stress and pain, and improve sleep quality. If you're curious about which foods and specific diets can reduce chronic pain and what you can do for your own pain management, three registered dietitians share their best advice.
How diet affects chronic pain
Chronic pain affects approximately one in five adults in the United States. Research has shown that individuals with chronic pain have elevated levels of cytokines, which are small proteins that are crucial in controlling the growth and activity of other immune system cells and blood cells. When these are elevated or high, your body has a stronger than normal immune response, which can lead to inflammation and pain.
What does all this have to do with your diet? Well, certain ingredients can increase or decrease pain depending on whether they cause or prevent inflammation in the body, says Jordan Hill, MCD, RD, CSSD, the lead registered dietitian at Top Nutrition Coaching. For example, diets high in processed foods, sugar, trans fat and excessive omega-6 fatty acids are more likely to promote inflammation and worsen pain, Hill explains. Chronic pain can also worsen if you consume smoked and fried foods or eat foods to which you are sensitive or allergic.
On the other hand, staying well hydrated and consuming foods with anti-inflammatory properties, such as turmeric and oily fish rich in omega-3 fatty acids, can help reduce inflammation in the body, says Hill. And some studies have shown that following a vegetarian, vegan, or Mediterranean diet can lead to a significant reduction in chronic pain symptoms.
"The food we eat can also influence our perception of pain," says Hill. "For example, certain foods can release endorphins, which are natural painkillers, while others can activate pain receptors or worsen nerve-related pain. Other examples of the link between diet and chronic pain include weight management, nutrient deficiencies, and food sensitivities or allergies. If we eat too much over time, weight gain is possible, which leads to stress on our joints," she adds.
Dietary changes for managing chronic pain
While it's best to avoid foods linked to inflammation, implementing those changes can be difficult. That's why Kristen Carli, MS, RD, a registered dietitian and owner of Camelback Nutrition & Wellness, suggests starting slow and looking for anti-inflammatory foods you enjoy.
"My personal favorite is the delicious and versatile avocado," says Carli. "Including a variety of foods containing antioxidants in your diet can help protect your cells and promote overall health. A varied and balanced diet is the most effective way to benefit from the wide range of antioxidants found in different foods."
Best Anti-Inflammatory Foods
You could also try an elimination diet. Although dietitians advise that it shouldn't be an immediate 'go-to', it can work for some. Hultin says the process starts with assessing your diet and making minimal changes. From there, a dietitian will monitor your body's response and create a personalized elimination diet.
"[An elimination diet] requires a deep partnership and constant support from your registered dietitian, Hutlin says, but taking away a few specific foods that we think could be triggers for a period of time can be quite effective in identifying foods that are causing problems. I would never recommend anyone do it themselves without a personalized plan and support from a qualified healthcare provider."
You can also increase your nutritional intake with vitamins and supplements. Some well-known supplements that can help chronic pain include vitamin C, vitamin D, curcumin and melatonin. It's also possible that ginger, turmeric, ginseng, and omega-3 fatty acids may also be helpful.
However, make sure you talk to a healthcare provider before starting any supplement. You want to make sure it's good for you and won't interfere with any medications or supplements you're already taking.
Lifestyle adjustments to support pain management
Although diet plays a key role in managing chronic pain, more and more research shows that it is also a lifestyle-related disease. Exercise, sleep hygiene, and managing stress have been shown to help relieve pain.
For individuals with chronic pain caused by conditions such as osteoarthritis, fibromyalgia, or rheumatoid arthritis, specific exercises can improve joint function and reduce pain. Low-impact workouts such as walking, cycling, using an elliptical trainer or exercising in a pool are all great ways to improve joint flexibility and strength by promoting blood flow - and can help relieve pain and stiffness.
"It is important to note that the type and intensity of exercise should be tailored to the individual and their specific chronic pain condition," says Carli. "Before starting an exercise program - especially if you have chronic pain - it is essential to consult with a healthcare provider, physical therapist or pain specialist. They can help you create an exercise plan that is safe and appropriate for your condition, and advise you on the correct techniques and progression."
You should also pay attention to sleep hygiene and keep stress levels low. Poor sleep can worsen pain perception and increase stress hormone levels. To combat this, maintain a good sleep schedule, create a comfortable sleeping environment, and practice good sleep hygiene. This may complement dietary changes in managing chronic pain.
"There are also pain management specialists, support groups, acupuncturists, physical or occupational therapists, sleep specialists, and counselors or mental health providers who can help with the stress that surrounds living with chronic pain," says Hultin. "It's really best to approach chronic pain as a team."
