Blog - Swell Physiotherapy and Pilates

Written by Kiah Schafer – Clinical Nutritionist

Living with inflammatory pain can be exhausting, but the right nutrition can make a significant difference. Your diet can improve function of the body's immune, nervous and endocrine systems which impacts a person's experiences of pain. By incorporating certain foods and habits into your diet, you can help manage inflammation and support your overall health. Here are some effective nutrition tips to help reduce inflammatory pain.

Foods That Can Reduce Inflammation and Pain

Incorporating anti-inflammatory foods into your diet is a great first step. Have you ever heard of an anti-inflammatory diet? This diet targets chronic and systemic inflammation by incorporating foods that provide anti-inflammatory processes while decreasing pro-inflammatory foods. It is typically predominantly plant based and abundant in antioxidants and phytochemicals.

Fatty Fish: Oily fish such as salmon, mackerel, sardines, trout and even tuna are rich in omega-3 fatty acids, which have been shown to reduce inflammation. It is recommended to have 2-3 serves of fish per week.
Fruits and Vegetables: Berries, cherries, spinach, and broccoli are packed with antioxidants and phytonutrients which are crucial in fighting inflammation.
Nuts and Seeds: Walnuts and flaxseeds are excellent sources of omega-3s and can help decrease inflammatory markers. Sprinkle these on your breakfast, in your baking or even your smoothies to increase your intake.
Olive Oil: Extra virgin olive oil contains oleocanthal, which has similar effects as anti-inflammatory medications.
Herbs and spices: Anti-inflammatory properties are found in turmeric and ginger. Nutritionist tip: make sure you pair turmeric with black pepper to enhance the absorption of the turmeric!
Fermented foods: The gut microbiota produces anti-inflammatory factors. Having a negative balance of gut bacteria has been linked to increased link in inflammatory and autoimmune diseases.

Maintain a Healthy Body Weight

Excess body weight can elevate inflammation and put extra weight on your joints, leading to increased pain. A balanced diet combined with regular physical activity can help you achieve and maintain a healthy weight. Focus on whole foods, portion control, and mindful eating to create a sustainable approach to weight management.

Be Prepared for Pain Flare-Ups by Meal Prepping

Meal prepping can be a lifesaver during pain flare-ups. When you're feeling good, prepare meals that are rich in anti-inflammatory ingredients. Having these meals ready to go can help you avoid reaching for less healthy options when pain strikes. Consider prepping:

Recipe inspiration: Soups, stews, curries and vegetable loaded Lasagne are all great options
Pasta sauces: All you need to cook on the day is the pasta to combine
Have frozen vegetables and fruit ready to take as you need: They hold just as much nutritional value as fresh produce
Portion your meat: Divide your meat into meal-sized portions to make it easier to thaw and prepare later

Eat Foods to Support Your Mood

Nutrition plays a crucial role in mental health, which can affect your perception of pain. Foods rich in omega-3 fatty acids, like fatty fish and walnuts, support brain health. Additionally, dark chocolate and fermented foods (like yogurt and kimchi) can boost your mood and overall well-being. Don’t forget to include whole grains, which can stabilize blood sugar and help maintain energy levels.

Fibre Is Your Friend

A diet rich in fibre supports a healthy digestive system, balance of good gut bacteria, and weight maintenance. Incorporate foods like:

Whole grains: Oats, brown rice, and whole grain bread.
Legumes: Lentils, chickpeas, and beans are not only high in fibre but also rich in protein.
Fruits and Vegetables: Aim for a variety of colours and types to maximize your nutrient intake.

Stay Hydrated

Hydration is often overlooked but is vital for reducing inflammation. Water helps flush out toxins and can alleviate some discomfort. Aim for 8-10 cups of water per day, and consider herbal teas like green, ginger or chamomile, which also have anti-inflammatory properties.

Check in with a Nutritionist to prevent vitamin and mineral deficiencies: Individuals who are in pain frequently lack certain micronutrients, such as magnesium, vitamin B12, vitamin E, and vitamin D. Muscle tiredness is linked to vitamin D, Vitamin E is well known to decrease inflammation and pain. Pain-related neuronal processes are influenced by vitamin B12. Neuropathic pain, inflammation, and muscle spasms are all linked to magnesium. Micronutrient deficiencies may make discomfort worse. It is important to remember self-prescribing supplements can be dangerous (and expensive). It is recommended to have bloodwork analysed by a registered nutritionist or dietitian to verify your individualised requirements.

Limit Intake of Ultra-Processed Foods and Sugar

Ultra-processed foods and high sugar intake contributes to increased inflammation in the body. Foods like sugary snacks, soft drinks, processed meats and fast food can aggravate pain and inflammation. Focus on whole, minimally processed foods as much as possible. When you do indulge, try to choose healthier options that won't compromise your health.

Limit Alcohol consumption

Excessive alcohol intake can exacerbate inflammation and lead to a range of other health issues. Here are a few reasons why cutting down on alcohol is recommended:

Inflammatory Response: Alcohol can trigger the release of inflammatory properties in the body, worsening symptoms for those already suffering from inflammatory pain.
Impaired Recovery: Drinking alcohol can impair your body’s ability to recover and repair itself, hindering your overall health and amplifying chronic pain conditions.
Nutritional Deficiencies: Alcohol can interfere with the absorption of vital nutrients, which are essential for maintaining a balanced diet and supporting the body’s anti-inflammatory processes.

By implementing these nutrition tips into your daily routine, you can make significant strides toward managing inflammatory pain. Remember, everyone’s body responds differently, so listen to your body and adjust your diet accordingly. Consult with a registered nutritionist or dietitian for personalised advice tailored to your needs.