Chronic pain can really impact every part of daily life and overall health. However, new research suggests that eating a healthy diet could help reduce the intensity of this pain, regardless of a person’s weight. A recent study published in Nutrition Research highlights how accessible and useful a healthy diet might be for people dealing with chronic pain.
Sue Ward, the study’s author and a researcher from the University of South Australia, points out the significance of these findings, especially considering how common and limiting chronic pain is. Approximately 52 million Americans and one in five people worldwide are affected by it.
Typically, people with chronic pain tend to have a higher weight than those in the general population. According to Ward, the food choices we make can impact our pain by affecting body weight or triggering processes like inflammation.
In this study, Ward and her team examined data from 654 Australians, which included measurements like weight, BMI, and waist size. Participants also completed surveys on their socioeconomic status, lifestyle habits, pain levels, and regular diets. On average, they were 50 years old, and 96% were white.
Using the Australian Dietary Guidelines, a healthy diet was defined as one rich in “core foods” such as vegetables, fruits, grains, dairy and alternatives, and lean meats. The research found that those who reported experiencing less chronic pain adhered more closely to these dietary guidelines, irrespective of their BMI or body fat levels.
Interestingly, the study noted that diet’s impact on pain differed between men and women. Women typically reported more pain but adhered more to healthy eating, which seemed to influence their pain levels more significantly.
While experts aren’t completely certain why there’s a gender difference in pain experience and diet, researcher Larissa Strath from the University of Florida suggests gut health might play a role. She’s investigating whether women consume more dietary fiber, which can positively affect gut health and pain by regulating blood sugar spikes linked to inflammation.
Poor diet quality seems to be linked to negative pain outcomes. This can be due to weight gain from eating low-quality foods, possibly causing joint or other types of pain. Inflammation, often triggered by eating too many ultra-processed foods or refined sugars, can also contribute to chronic pain because it can activate the immune response similarly to how the body reacts to bacteria or viruses.
Consuming foods high in sugar, saturated fats, and animal protein can lead to oxidative stress, akin to inflammation, which may cause nerve damage and pain. On the other hand, nutrient-rich foods can improve gut health and provide antioxidants that protect against damage, helping reduce oxidative stress and chronic inflammation.
This could partly explain why healthy diets in the study were linked with reduced chronic pain, regardless of body weight. Strath notes that many individuals with a healthy BMI still suffer from chronic pain, indicating that there’s more to consider beyond weight when treating chronic pain.
Although the study can’t definitively prove that bad diets cause chronic pain or the other way around, it supports the idea that eating healthily could offer some relief. Strath suggests honestly evaluating your diet to see if changing your eating habits might help ease the pain.
There’s no one-size-fits-all list of foods to avoid for pain relief, but generally opting for leafy greens, vegetables, berries, and nuts instead of processed foods and sugary drinks is a good start. Consistency is crucial, and adopting a healthy diet coupled with exercise are some of the most beneficial strategies for managing chronic pain, although these require long-term lifestyle changes.
Getting proper nutrition education from a dietitian can ensure these changes are successful and don’t interfere with existing care plans. However, changing diets may not always be feasible, especially for those living in food deserts or with lower socioeconomic status. Addressing these issues is important for meaningful change.
In addition to diet, having a supportive network, leading a healthy lifestyle, and getting good sleep can greatly impact chronic pain and overall well-being, often with positive side effects compared to pharmaceutical options.
