Eating to ease the pain

If you’re fighting chronic pain, try these foods to find some relief
Dec. 28, 2009 | By: Primacy Dietitians

What we eat affects the way we feel. Certain foods have pain-reducing powers for conditions such as arthritis, bowel disease and multiple sclerosis. Here are some tips to help reduce the amount of pain in your life.

Control your weight. Not only is maintaining a healthy weight important to decrease excess strain on your body’s joints, but excess fat from being overweight also increases the body’s inflammatory response.

Eat your fruits and veggies. A group of anti-oxidants called flavonoids shows promising results in the reduction of pain and inflammation. Here is a list of some foods notably higher in flavonoids: apples, onion, broccoli, blueberries, white grapefruit, carrots, pomegranates, lemons/limes, tomatoes, oranges, nuts, olive oil, white, green or black tea (no milk added), dark chocolate and soy. Eat at least three servings of vegetables and two servings of fruit per day. One serving is equal to 1/2 cup fruit/vegetable.

Exercise regularly. Not surprisingly, exercising regularly lowers levels of inflammation. Speak to your physician about what level and type of exercise is safe for you.

Drink plenty of water. Adequate hydration for our body is important to regulate body temperature and cushion joints. Water is important to help oxygen and nutrients flow easily to all areas in our body and to remove waste and toxins. Research shows adequate hydration reduces migraine and headache frequency.

Try an omega-3 fatty acid. We’ve all heard of the benefits of omega-3s for a healthy heart. New research shows it also reduces inflammation in arthritis and other diseases. The most beneficial omega-3 fats are DPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). They are mainly found in fish and marine sources. There is also an algae source for vegetarians and it is slowly making its way to market in supplement form.

EPA/DHA sources: Fatty fish such as salmon, trout, sardine, mackerel, anchovy, herring. Fortified dairy products and eggs.

To a lesser extent, ALA (alpha-linolenic acid), an omega-3 fat found in vegetarian sources, is also beneficial in reducing inflammation.

ALA Sources: Ground flaxseed, flaxseed oil, canola oil, walnuts, fortified eggs.

Research shows an average of three grams per day of EPA/DHA is effective for easing pain and inflammation. This is equivalent to one or two servings of fatty fish per day (three ounces or 100 grams). Speak to your doctor about what is a safe amount for you. 
   
If you decide to take an omega-3 supplement, look for brands that contain 400 grams EPA and 200 grams DHA per capsule. Also ensure the supplement contains the government approval NPN code; a nine-digit number that ensures the safety and quality (free from mercury, lead, etc.) of the supplement.