Food to fight pain

You've heard the expression you are what you eat? It's also true that you feel what you eat. By making some judicious choices and eating food to fight pain you can help manage and relieve your discomfort.

According to the National Center for Complementary and Integrative Health (NCCIH) 11 percent (25 million adults) experience chronic pain which refers to pain that lasts for three months or more. Forty million adults experience severe pain.

One common denominator of pain is inflammation according to the National Institutes of Health. With that in mind if you increase your consumption of anti-inflammatory foods you up your chances of reducing pain. The following top three foods are known to reduce inflammation and may help fight pain.

Ginger

Used to help with digestion and stomach upset for centuries ginger is also a natural pain reliever and an excellent food to fight pain. A National Institutes of Health (NIH) study of ginger and its effect on rheumatoid arthritis found that the phytochemicals in the herb provide pain relief and even stop bone destruction.

Ginger's inflammation-fighting benefits can be enjoyed by grating fresh ginger and adding it to soups stir-fries and casseroles. You can also use fresh ginger to make tea.

Fatty fish

NCCIH reports that eating fish high in omega-3 fatty acids including salmon sardines trout and Atlantic mackerel is good for heart health and can reduce pain from arthritis.

For maximum pain relief benefits eat two to four meals of fatty fish a week. The healthiest way to prepare fish is to grill poach or steam it. When preparing dry fish such as salmon brush it with a small amount of olive oil before cooking. Add extra flavor to fish by seasoning with salt-free products including fresh herbs. Keep in mind that fish cooks quickly and overcooked fish will become rubbery and not as appetizing.

Soy

Soy has been eaten for centuries by a wide variety of cultures. Soy tends to be high in protein and offers a range of health benefits. A 2017 study by Penn State found that eating soy protein may ease the pain of inflammatory bowel disease.

Soy comes in many forms including tofu and edamame the latter of which is an excellent choice for snacking. There are many possibilities when cooking with tofu. It can be used to make soup salad dressing in stir-fries and even to create tasty desserts. Aim for 50 grams of soy protein a day.

Living with chronic pain is difficult but there are solutions. Making simple dietary changes may help you reduce and relieve pain. For additional pain-relieving options the professionals at Reid Health are available to answers questions and assist you.