Let’s talk about how what’s on your plate can affect how you feel. You’ve probably heard the saying “you are what you eat,” but did you know that applies to pain too?
Yes, the foods we choose can either fan the flames of inflammation or help put them out.
Chronic inflammation is often the troublemaker behind persistent pain, especially when it comes to conditions like arthritis and other joint issues. But here’s the good news: by making smart food choices, we can help our bodies fight back against inflammation and potentially dial down the pain.
So, what should be on the menu? Let’s start with the basics. Whole, minimally processed foods are your best friends here. Think colorful fruits and veggies, whole grains and lean proteins. These foods are packed with antioxidants and other compounds that help combat inflammation.
Now, let’s get specific. Fatty fish like salmon, mackerel and sardines are inflammation-fighting superstars. They’re loaded with omega-3 fatty acids, which research has shown can help reduce inflammatory markers in the body. Aim for at least two servings a week.
Don’t forget about the power of plants. Berries, leafy greens, nuts and seeds all have anti-inflammatory properties. They’re rich in antioxidants and other nutrients that help keep inflammation in check. A study published in the Journal of Nutrition found that people who ate more fruits and vegetables had lower levels of inflammatory markers in their blood.
Protein is another key player. It supports muscle health and repair, which is necessary for joint stability and function as we age. Not to mention it is high in satiety and can help you feel fuller sooner, and for longer. Good sources include lean meats, fish, dairy and plant-based options like beans and lentils.
Now, what about the foods we should limit? Processed foods, refined sugars and excessive alcohol can all stoke the fires of inflammation. They’re like adding fuel to the flame. The same goes for foods high in saturated and trans fats. A study in the American Journal of Clinical Nutrition found that a diet high in these fats was associated with increased inflammation.
Also, don’t forget to stay hydrated. Water helps flush out toxins and keeps your joints lubricated. In hot weather or when you’re extra active, consider adding some electrolytes to your water to prevent dehydration and improve your body’s ability to absorb the water you’re drinking.
Remember, changing your diet doesn’t have to mean a complete overhaul overnight. Start small. Maybe add an extra serving of veggies to your dinner or swap out your afternoon snack for some nuts and/or berries. The key is consistency over time.
So, what’s on your plate today? Every bite is an opportunity to nourish your body and ease your pain. Here’s to eating well and feeling better.