10 foods that fight pain

 10 foods that fight pain

Millions of Americans live with chronic pain and often turn to a pill bottle for relief. Although it is true that pain relievers can reduce pain, they can cause unwanted side effects and permanent problems from excessive consumption.

1. Salmon

If you suffer from chronic pain, you may have considered an anti-inflammatory diet. Fatty fish like salmon are popular anti-inflammatory foods because they are high in omega 3 fatty acids. Omega 3 fatty acids have anti-inflammatory properties and may help protect against heart disease.
Salmon is also one of the few natural sources of vitamin D, a highly soluble vitamin for healthy bones. Vitamin D also appears to play a role in inflammation.
People with low vitamin D levels are more likely to suffer from inflammatory diseases such as inflammatory bowel disease, asthma, and heart disease. Three ounces of salmon provide 75% of the daily value of vitamin D for adults under the age of 70.

2. Turmeric

Curcumin, the active ingredient in turmeric, is another popular anti-inflammatory food. Turmeric is a spice with rich orange color. Turmeric has been studied to help fight inflammation, such as fighting joint pain and arthritis. 

3. Ginger

Along with turmeric, ginger is a spice that can help with chronic pain. Ginger fights inflammation and can relieve pain after exercise. Add ginger to your diet by adding it to stir fries, soup or tea. Part of how ginger can help fight pain is by blocking prostaglandins, which can cause pain. Excessive production of prostaglandins can cause chronic pain problems, which are estimated to affect more than 20% of American adults.

 4. Blueberries

One of the best anti-inflammatory foods you can add to your diet is blueberries. Blueberries contain antioxidants called anthocyanins that have been linked to a reduced risk of heart disease and type 2 diabetes, both of which are caused by inflammation.
Another study suggests that adding blueberries as part of an anti-inflammatory diet can help reduce pain and stiffness and improve walking function in people with knee pain due to arthritis. Get the benefits of blueberries in your diet by adding them to oatmeal, smoothies, yogurt, salads, or eating them plain as a snack or dessert.

5. Tomato

 Tomatoes are rich in an antioxidant called lycopene. Foods that contain lycopene can help reduce the risk of heart disease and certain cancers because of their ability to fight inflammation. Tomato juice reduced markers of inflammation in obese female subjects in a study published in the British Journal of Nutrition.
Obesity is linked to inflammatory conditions such as heart disease and type 2 diabetes. Reducing inflammation is important to prevent these types of chronic disease. Tomato paste is very expensive and can be added to your diet in pasta dishes, pizza sauce, sandwiches, salads and many other dishes.

6. Nuts

A staple in the anti-inflammatory Mediterranean diet, walnuts are a good source of healthy fats and anti-inflammatory nutrients like omega 3 fatty acids and vitamin E.
According to studies, people who eat foods that include nuts have lower markers of inflammation, such as C-reactive protein. Walnuts are especially valuable for their anti-inflammatory benefits because they are high in omega-3 fatty acids. Walnuts are higher in omega-3 fatty acids than other nuts, so they are good to include in the Mediterranean diet. Enjoy nuts as part of a healthy diet by adding them to oatmeal, salads, or eating them plain.

7. Cherries

Cherries are full of antioxidants, which are compounds that fight cell damage and inflammation. A review of studies found that eating cherries reduces inflammation and markers of oxidative stress. Oxidative stress contributes to the aging process and can contribute to chronic diseases such as heart disease, cancer, and other chronic diseases.
Tart cherry juice can be useful for reducing pain and improving strength in athletes after training. Another study concluded that drinking tart cherry juice for seven days before and during a hard run can help reduce muscle soreness after running.

8. Spinach

Foods rich in vitamin K, such as vegetables, can help fight inflammation. Vitamin K helps fight oxidative stress and inhibits nuclear factor κB, a protein that plays a role in conditions such as migraine and arthritis. A diet high in plant-based foods such as vegetables is associated with a reduced risk of inflammation-related health problems such as heart disease, diabetes, and high blood pressure.
Vegetables are a versatile food that you can add to omelets, soups, homemade pizzas, sandwiches and wraps, smoothies, or as a salad base.

 9. Olive oil

Another staple of the Mediterranean diet, olive oil is a popular cooking oil due to its healthy monounsaturated fat content. Monounsaturated fats have analgesic properties unlike pro-inflammatory saturated fats, which are prevalent in the Western diet.

Diets high in saturated fat are associated with chronic inflammation and an increased risk of developing obesity-related metabolic disorders, including cardiovascular disease and type 2 diabetes. On the other hand, the Mediterranean diet is high in foods such as olive oil with a low risk of pain-related diseases. 

10.  Chia seeds

Chia seeds are a source of plant-based omega-3 fatty acids. This makes it a great choice for those who don't like fatty fish like salmon. Chia seeds contain an antioxidant called caffeic acid that fights pain by reducing inflammation levels. Caffeic acid helps prevent DNA damage caused by free radicals and may also play a role in reducing the risk of cancer. You can easily incorporate chia seeds into your diet by adding them to smoothies, yogurt, and hot cereal.


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