Anti-Inflammatory Foods for Pain Relief: Foods That Work

Understanding Chronic Pain and Inflammation

What Is Chronic Inflammation and How Does It Cause Pain?

Chronic inflammation causes your immune system to attack itself, resulting in both short-term and long-term damage to various body systems and organs. 

Inflammation can cause significant pain by causing swelling in joints, such as the knees. Lifestyle and dietary changes help you manage chronic pain caused by inflammation. 

Inflammation causes pain by doing the following: 

• Exciting nerve endings and activating pain-transmitting neurons
• Causing painful swelling in your joints
• Amplifying pain signals to the brain, causing significant pain in an area even after the initial injury has healed

LifeSpring Home Nutrition can provide you with home-delivered meals that contain anti-inflammatory foods to help you manage chronic pain and inflammation. 

How Do Inflammatory Markers Like C-Reactive Protein Affect the Body?

C-reactive proteins (CRPs) and other inflammatory markers act as a signal to the immune system, alerting it to problems and triggering various immune responses. 

Sometimes the body reacts inappropriately, attacking itself. For example, if you have rheumatoid arthritis, your immune system attacks the tissue lining around your joints. 

Some foods can increase your risk of developing inflammatory responses. A dietitian or other medical professional can help you create a diet plan to help you avoid foods that may trigger inflammation flare-ups. 

Which Chronic Diseases Are Linked to Inflammation, Such as Osteoarthritis or Rheumatoid Arthritis?

Inflammation has been linked to many diseases and medical conditions, including osteoporosis, heart disease, rheumatoid arthritis, high cholesterol, and spinal stenosis. 

Many diseases also have side effects that can cause inflammation. Medical experts can guide you through developing a healthy diet and lifestyle to help you avoid or manage these diseases.

Anti-Inflammatory Foods for Pain Relief

Which Fruits and Vegetables Have Anti-Inflammatory Properties?

Many fruits, vegetables, and berries possess anti-inflammatory properties, making them ideal for managing certain forms of chronic inflammation, such as rheumatoid arthritis. 

Your primary care doctor, a dietitian, or another expert can provide you with dietary guidelines tailored to your specific needs and health goals. LifeSpring Home Nutrition offers medically tailored meals (MTMs) to ensure you have access to meals with anti-inflammatory properties, helping you more easily manage your condition. 

How Do Green Leafy Vegetables, Berries, and Citrus Fruits Support Pain Reduction?

Antioxidants in blueberries, blackberries, raspberries, leafy greens, and citrus fruits may help reduce certain types of chronic pain by neutralizing free radicals and reducing inflammation. 

Red berries, apples, grapes, and purple vegetables are rich in anthocyanins, a compound that offers numerous health benefits, including reducing inflammation and improving cardiovascular health. 

What Are the Benefits of Omega-3 Fatty Acids From Fatty Fish Like Sardines or Mackerel?

Omega-3 fatty acids from anchovies and other fish support cell health, boost the immune system, and reduce inflammation. 

According to Frontiers in Nutrition, “Evidence from human observational and interventional studies shows that regular fish consumption is associated with reduced incidence of chronic inflammatory conditions like rheumatoid arthritis.” In addition, “Fish as a food is rich in compounds with immunoregulatory properties, among them omega-3 fatty acids, melatonin, tryptophan, taurine and polyamines.”

LifeSpring Home Nutrition offers a diverse range of meal options, including seafood rich in omega-3 fatty acids and other essential nutrients. You can choose from familiar and novel dishes featuring salmon, tilapia, and other types of fish. 

How Can Whole Grains, Legumes, and Healthy Fats Reduce Chronic Inflammation?

The health benefits of whole grains include increased fiber and better heart health. 

A healthy diet contains whole grains, legumes, and healthy fats, such as lentils, brown rice, and soybean products. Whole grains and legumes also reduce the anti-inflammatory effects of some foods, such as processed foods, that may exacerbate your condition. 

What Role Does Olive Oil, Extra Virgin Olive Oil, and Polyphenols Play in an Anti-Inflammatory Diet?

Foods with a high polyphenol content, such as olive oil and extra-virgin olive oil, can help reduce your risk of developing common inflammatory diseases. 

Healthy oils help the body produce fewer pro-inflammatory molecules, reduce oxidative stress, and promote overall health. 

According to Biomolecules, “Extra virgin olive oil (EVOO) with a high content of polyphenols has attracted attention due to its proved beneficial effects in decreasing the risk of cardiovascular disease, modulating cholesterol levels (HDL and LDL), modulating inflammatory markers, and decreasing the levels of haemoglobin1Ac, suggesting that EVOO can have an impact in glycemia regulation.” 

Foods and Habits That Can Increase Pain

Which Foods Contribute to Chronic Inflammation and Joint Pain?

Added sugars, processed meats, high-sodium foods, fried foods, refined grains, and excessive alcohol use cause chronic inflammation and contribute to joint pain. 

Your body has a harder time breaking down and absorbing nutrients from processed foods. Reducing the amount of “junk” food you eat and replacing it with healthy, home-delivered meals can improve both your mental and physical wellness. 

How Do Processed Foods, Added Sugars, Fried Foods, and White Bread Affect Pain Levels?

Less healthy foods can contribute to higher pain levels by increasing inflammation and, in some cases, nerve sensitivity. 

Over time, the nervous system may become damaged by the constant sensitivity and pain feedback. Nutritional meals can reverse this damage and repair your nerves, increasing your pain tolerance and making it easier for you to manage inflammatory conditions. 

Why Should Red Meat, Saturated Fats, and Processed Meat Be Limited?

Meals high in saturated fat, red meats, and processed foods contribute to weight gain, cause inflammation, and may increase your risk of developing certain diseases or health conditions. 

You have a higher risk of developing inflammation-related health conditions if you are obese or overweight. MTMs and personalized meal plans can help you maintain a healthy weight. 

Lifestyle and Dietary Strategies for Pain Management

How Does a Mediterranean Diet Help Reduce Inflammation?

Mediterranean meals have many anti-inflammatory ingredients that reduce inflammation and promote overall wellness. 

Dark, leafy greens and legumes are excellent sources of vitamin C, magnesium, and other essential vitamins and minerals. 

A Mediterranean diet generally includes the following: 

• Fruits
• Vegetables 
• Seeds
• Nuts
• Legumes
• Whole grains
• Extra virgin olive oil 
• Herbs and spices 
• Low-sodium foods
• Poultry 
• Seafood
• Moderate dairy

Mediterranean meals from LifeSpring Home Nutrition can help you manage inflammatory diseases. 

Can Plant-Based Meals and Balanced Carbohydrates Support Pain Relief?

Plant-based foods support chronic pain relief by providing a balance of healthy carbohydrates and fats. 

Some plant-based meat and dairy alternatives have been shown to reduce pain caused by inflammation. Animal proteins are more likely to cause inflammation and other immune system responses. 

LifeSpring Home Nutrition makes it easy to replace animal products with plant-based alternatives. Meals in the catalogue provide a balanced mix of carbohydrates, essential vitamins and minerals, nutraceuticals, and anti-inflammatory foods that utilize plant-based alternatives. 

What Role Do Physical Activity, Weight Management, and Healthy Lifestyle Choices Play in Reducing Pain?

Physical activity may reduce your pain by making it easier to manage your weight and strengthening muscles that provide support to areas where you feel frequent pain. 

A primary care doctor or other healthcare professional can give you suggestions on lifestyle changes that will help you stay more active. Studies have shown that “in human clinical trials, it is shown that energy expenditure through exercise lowers multiple pro-inflammatory molecules and cytokines independently of weight loss.” 

Supplements and Anti-Inflammatory Compounds

Which Supplements, Vitamins, or Minerals Support Pain Reduction Safely?

You can use supplements, including herbal remedies like green tea, alongside dietary and lifestyle changes to reduce pain and manage chronic conditions. 

Some of the most popular supplements, vitamins, and minerals that reduce pain include: 

• Magnesium: May help you manage pain from fibromyalgia, neuropathic conditions, and migraines
• Vitamin D: Reduces joint pain
• Omega-3 Fatty Acids: Make it easier to manage pain caused by rheumatoid arthritis 

You can choose from hundreds of supplements meant to address a wide range of health issues. Consult with a healthcare professional to determine if you would benefit from supplements and which ones would give you the most significant benefits.

How Can Turmeric, Curcumin, Black Pepper, and Vitamin E Help Manage Inflammation?

Turmeric protects cells from damage caused by oxidative stress. A combination of curcumin and black pepper inhibits inflammatory enzymes, while vitamin E protects the gut lining and regulates the inflammatory process. 

These nutrients provide relief from some inflammatory conditions and do the following: 

• Curcumin and Black Pepper: Antioxidant and anti-inflammatory properties that lessen symptoms of some inflammatory conditions 
• Turmeric: Plays a role in treating osteoporosis, irritable bowel syndrome (IBS), psoriasis, and rheumatoid arthritis 
• Vitamin E: Enhances immune function, protects immune cells from oxidative damage, and reduces pro-inflammatory cytokines

LifeSpring Home Nutrition offers meals with healthy herbs and spices that can help manage chronic health issues caused by inflammation. You can choose from a variety of comfort foods, ethnic meals, and other delicious dishes that will enhance your overall well-being. 

Are Anti-Inflammatory Compounds From Foods as Effective as Supplements?

Supplements are generally less effective than getting the same anti-inflammatory compounds from healthy foods. 

However, your body may have trouble absorbing some vitamins and minerals, making supplements essential to avoid nutrient deficiencies. Anti-inflammatory compounds found in foods and supplements offer benefits and may play a role in enhancing your overall health.  

Working With a Dietitian or Nutrition Service

How Can a Dietitian Personalize Anti-Inflammatory Meals for Pain Management?

A dietitian provides education and guidelines for developing a meal plan that reduces inflammation and other conditions impacting chronic pain. 

Understanding your condition, its underlying causes, and potential side effects enables you to make informed decisions about your care and diet. A dietitian will give you the information, resources, and guidance you need to make healthier decisions about the foods you eat. 

What Are the Benefits of Medically Tailored Meals for Chronic Pain and Wellness?

Chronic pain impacts physical and psychological health. Medically tailored meals address underlying health issues that contribute to chronic pain. 

LifeSpring Home Nutrition collaborates with registered dietitians (RDs) and other professionals to ensure people in Southern California have access to personalized meal plans. You can rely on weekly meal deliveries to help address your chronic conditions. 

How Can Nutrition Support Overall Health While Reducing Stress About Food Choices?

Nutrition improves overall health and reduces stress by ensuring your body has the recommended amount of vitamins and minerals. 

Choosing home-delivered meals also gives you more time and energy for other things. You no longer have to create a meal plan, determine what ingredients you may need or affordable alternatives, go grocery shopping each week, or make meals from scratch. 

People who feel stressed are more likely to eat comfort foods high in saturated fats, added sugars, and carbs. According to the International Journal of Environmental Research and Public Health, “Consuming high amounts of ultra-processed foods makes energy regulation difficult, which increases the risk of weight gain and chronic non-communicable diseases (NCDs) such as cardiovascular diseases, type 2 diabetes, and cancers.” 

Making healthier dietary choices can reduce stress by eliminating most processed and unhealthy foods from your diet.

FAQs

Can diet alone reduce joint pain or chronic inflammation?

Diet is only one part of managing chronic joint pain and inflammation. 

Exercise, self-care, mental health, social engagement, and other aspects of everyday life also impact how you react to chronic pain. Your body may combat inflammation better if you adopt a holistic approach to health that addresses your physical, emotional, and spiritual well-being. 

Many people experiencing chronic joint pain use support groups, physical therapy, alternative medicine like meditation, medical treatments, and individual counseling to address the physical and psychological side effects of inflammatory diseases. 

Dietary changes play a crucial role in mitigating inflammatory responses; however, diet alone cannot fully address the immune response and persistent pain associated with arthritis and other conditions. 

Which anti-inflammatory foods are most effective for pain relief?

The type of anti-inflammatory foods you should eat depends on multiple factors, including physical activity, genetics, age, and current health status. 

Your primary care provider can provide information on which types of foods will best address your active and underlying health issues. 

Some of the most effective foods for pain relief include: 

• Fatty fish
• Berries
• Leafy greens
• Walnuts
• Chia seeds
• Almonds
• Brown rice
• Oats
• Olive oil
• Beans and legumes
• Turmeric
• Ginger
• Cinnamon

Everyone has different needs and preferences. LifeSpring Home Nutrition offers a wide range of meals to choose from, allowing you to enjoy foods you like that contain anti-inflammatory properties. MTMs make it easy for you to adhere to dietary guidelines while also eating foods that bring you joy and comfort. 

How quickly can changes in diet affect pain levels?

You may notice a reduction in your pain levels after a few months or weeks of adopting a healthier diet that includes anti-inflammatory foods. 

Most people see the full benefits of an anti-inflammatory diet within six to eight weeks. However, for some people, the process may take longer if they have multiple co-occurring health issues that affect their immune system. 

LifeSpring Home Nutrition, working in conjunction with a care team, will provide you with the tools you need to make informed, healthy dietary and lifestyle changes. 

According to the Department of Veterans Affairs (VA), “It is thought that over 60% of all chronic disease could be prevented if people ate a healthy diet.” Researchers have also found that “[I]n addition to watching what you eat and drink, focusing on other areas of self-care can also help lower inflammation.”

Are there any risks with anti-inflammatory supplements or compounds?

If you choose to use supplements without the guidance of a trained medical professional, you may experience unexpected and sometimes severe side effects that could endanger your health. 

You should not begin taking a supplement without the guidance and supervision of a medical expert with experience in providing dietary guidelines. Many supplements are not regulated for safety or effectiveness. 

Adding vitamin and mineral supplements to your diet may help your body repair damage caused by inflammation. However, some supplements may increase inflammation if taken with certain medications. Many people do not understand the potential dangers of taking supplements without the care of a medical professional. 

How can omega-3 fatty acids and healthy fats support Long-term wellness?

Omega-3 fatty acids and other forms of healthy fat improve your long-term wellness by protecting cell membranes and decreasing damage caused by free radicals. 

Fatty acids from fish or other foods with healthy fats reduce your risk of developing age-related health issues, cardiovascular disease, and preventable inflammatory diseases. LifeSpring Home Nutrition offers a variety of dishes that incorporate healthy fats to create a well-balanced meal. 

You can successfully manage chronic pain caused by inflammation and other health issues by making dietary and lifestyle changes. LifeSpring Home Nutrition offers a variety of meal options that support the immune system and help reduce inflammatory conditions. To learn more about our services and how we can help you develop healthier dietary habits, call us today at (800) 798-5767.