Think Nutrition Has No Effect on Your Aches and Pains? Think Again.
Our collaboration with Fuel Forward makes meeting your nutrition goals a snap!
Do you struggle with persistent pain? Maybe you’re an athlete recovering from a serious injury. Maybe you’re working through post-surgical rehabilitation. Regardless of the reason for your pain, it may be time to move beyond the rehab center–and spend some time in the kitchen.
It’s no secret that good nutrition leads to better health. But scientific evidence also shows that the things we eat can influence our experience of pain—whether by alleviating an underlying health condition or exacerbating it.
At Elliott Physical Therapy, we’re proud to partner with Fuel Forward, a team of registered dieticians working out of Boston, to provide scientifically backed nutritional information to high-performing athletes and other individuals.
If you want to learn more about the relationship between nutrition and pain levels, keep reading. If you’d like to get started with your own customized nutrition program, call us to learn more about how you can work in-person or remotely with the Fuel Forward team.
There’s no one-size-fits-all when it comes to nutrition, but some general guidelines can benefit most people, particularly those struggling with persistent pain.
Tip 1: Avoid foods that promote inflammation
Chronic inflammation can lead to everything from arthritis to Alzheimer’s disease. Foods that promote damaging inflammation in the body include dairy, gluten, trans fats, and perhaps the most notorious of all—sugar.
Minimizing these foods in your diet is one of the best ways to help reduce your persistent pain. However, if you eat these things regularly and then try to quit cold turkey, you may notice a brief flare-up of your pain and other symptoms like headaches, food cravings, and irritability. This can happen if your body is so used to having these substances in your body that removing them causes withdrawal-like symptoms! Fortunately, most people see these issues resolved within a week or two.
Tip 2. Consume plenty of healthy fats and other nutrients
Omega-3 fatty acids—found in foods like fish, eggs, and nuts—decrease inflammation and promote a healthier gut and immune system, all of which can lead to improved pain management. Eating more of these foods and adding a high-quality omega-3 fatty acid supplement is essential for people with persistent pain.
Adding more omega-3 fatty acids is particularly important because many of us consume too much omega-6, which is found in things like vegetable oils and can promote inflammation. Increasing omega-3 fatty acid consumption helps decrease that consumption and will improve tissue health throughout the body.
Other nutrients that help reduce inflammation include antioxidants, phytonutrients, and vitamins and minerals like magnesium and Vitamin C, which you can find in foods like leafy green vegetables and berries.
Tip 3. Drink plenty of water
Our bodies are mostly water, and we need to replenish it throughout the day to replace the water we lose with movement, metabolism, sweating, and other essential physiological functions. Drinking enough water can also keep your tissues healthy and may help reduce joint stiffness. So, besides consuming water-rich foods like veggies and fruits, it’s also important to drink filtered or spring water regularly.
How much is enough? Aim for about one-third to one-half of your body weight in fluid ounces per day, but you may need more or less depending on your health, activity, and environment.
Ready to See How Nutrition Choices Can Improve Your Pain?
At Elliott Physical Therapy, we know how difficult it can be to make healthier food choices. Our partnership with Fuel Forward can provide you with the resources to safely and effectively incorporate the foods that will most benefit you and your goals.
If you need help dishing up healthy, pain-relieving meals that can enhance your injury recovery or athletic performance, contact Elliott Physical Therapy in Dorchester, Milton, Mansfield, Hingham, Hanover, North Attleboro, South Easton, or Needham, MA today and ask for more information about our partnership with Fuel Forward. We’d be happy to connect you with their team of professionals who can provide you with comprehensive and customized guidance.
Sources:
https://www.health.harvard.edu/pain/can-diet-heal-chronic-pain
https://www.psychologytoday.com/us/blog/overcoming-pain/201104/nutrition-and-chronic-pain