How an Anti-Inflammatory Diet Can Alleviate Pain

Inflammation is an important part of how your body heals itself. That’s why you may undergo swelling immediately after an injury. It’s called acute inflammation. 

Chronic inflammation is systemic and can last for years, as well as damaging healthy tissue within your body. That increases your risk of conditions like diabetes and heart disease. 

At Commonwealth Pain Management and Wellness in Richmond, Virginia, we take all forms of pain seriously, working hard to improve your quality of life. 

Treating chronic inflammation is often multifaceted, including lifestyle modifications. Your diet can be a powerful tool to help you control systemic inflammation. Today, we look at how an anti-inflammatory diet can alleviate pain. 

Defining an anti-inflammatory diet

There’s no need to fear a wholesale change in the way you eat to adapt to anti-inflammatory eating. Instead, it’s a strategy away from high-sugar and processed foods toward nutrient-dense whole foods. 

Certain foods can help lower the inflammatory markers in your body. These are substances in your blood, produced in response to diseases like: 

• Autoimmune disorders, such as rheumatoid arthritis
• Osteoarthritis
• Inflammatory bowel disease
• Diabetes and other metabolic conditions
• Chronic infections, like hepatitis C
• Cardiovascular disease
• Chronic lung conditions
• Certain cancers

Not all inflammatory responses are equally severe. Rheumatoid arthritis creates much higher levels of markers than osteoarthritis, for example. 

Foods with anti-inflammatory properties

Boost your body’s ability to fight inflammation pain by enjoying choices like: 

• Colorful fruits and vegetables, including  bell peppers, berries, leafy greens, tomatoes
• Fatty fish (omega-3 fatty acids) that include anchovies, herring, mackerel, salmon, sardines
• Healthy fats (olive oil, avocados, nuts, seeds)
• Herbs and spices (garlic, ginger, turmeric)
• Legumes and whole grains, including beans, lentils, oats, quinoa

Freshly prepared foods generally offer the best anti-inflammatory results. 

Foods to avoid or limit

You can lower inflammatory markers by limiting foods that can make inflammation pain worse, such as: 

• Highly processed foods, especially those high in trans fats
• Refined carbohydrates (commercial white bread, doughnuts, pastries)
• High-sugar foods and drinks
• Deep-fried food
• Excessive amounts of alcohol

Careful choices and substitutions can help you lower inflammation pain when you’re dining out. 

Benefits of dietary changes

As your inflammatory markers fall, you could start to enjoy benefits including: 

• Reduced joint stiffness and swelling
• Improvements in comfort and mobility
• Greater energy
• More frequent feelings of wellness
• Support for weight loss, which reduces the strain on joints

The effects of healthy eating take time to emerge, and the impact is greatest when you’re consistent with your dietary changes, limiting cheat days.

Even small changes, though, can result in less pain from chronic inflammation. You can benefit now by making smart substitutions as you work toward increasing the changes to your eating habits. 

Contact us at Commonwealth Pain Management and Wellness as your partner in fighting inflammation pain. Call or click here to request a consultation with Savitri Gopaul, FNP-BC, and our team today.