Chronic pain can really deter you from doing even your routine activities. Anyone who suffers from any kind of chronic pain can surely tell you how difficult it is sometimes to get up from the bed in the morning because back or knee or neck has ‘pins’ in it. Yes…it’s difficult to take the first step in the morning when you have a spur in your heel. But one has to live with it and beyond it.
“Weight loss helps pain control, but often pain forces you not to exercise. It’s therefore important to eat properly.
Just include these in your diet and see the difference.
Whole grains are rich in fiber, therefore filling. Once you have a stomach full, you are not inclined to eat wrong stuff and you manage your weight. Also, whole grains are a good source of magnesium, a mineral that has been shown in animal studies to short-circuit muscle pain. Include ragi, bajra, jowar puffs in your snacks. Have mixed atta for your rotis. You can even soak the grains, even wheat, overnight and have a chatpata snack adding onion, tomato and masala to steamed grains.
We are blessed with the best spices in India. Use them. Ginger is the best pain killer having analgesic properties like the popular ibuprofen. It contains a quartet, gingerols, paradols, shogaols, and zingerone which are active ingredients to reduce pain. Drink ginger tea in monsoons and winter to get relief from that recurring pain.
Another popular Indian spice is turmeric. Also a ginger family member, it’s powder is used in all vegetables and curries. It contains curcumin that helps nip pain
Olive oil is like liquid gold or elixir when it comes to fighting pain. It is rich in antioxidant polyphenols that help reduce common pain-causing mechanism in the body. Olive oil is also a good substitute for butter, which is high in saturated fat, that erodes bone strength and trigger pain. But use it carefully as it has 120 calories per tablespoon.
Salmon and mackerel
Not so easily available in India, but most restaurants now serve salmon. It is rich in pain-busting omega-3 fatty acids and a great source of another pain fighter: vitamin D. Other fish rich in omega 3 is mackerel, but it is harmful for people having uric acid problems. So it’s best to stick to salmon.
Almonds, walnuts are great source of omega 3 fatty acids and anti oxidants that help in pain control. Add these nuts to your salad or just munch on a handful as an afternoon snack.
Strawberries are full of vitamin C, an antioxidant with powerful pain-reducing properties, according to research. Some studies suggest vitamin C may help people experience less pain after breaking a bone or having orthopedic surgery.
Greens like spinach, amaranth, fenufreek leaves, argula not only have high iron content, but are horders of Vitamin K that helps maintain strong bones and healthy joints. A study shows that older adults with ample blood levels of K were less likely to develop osteoarthritis, compared to a low-in-K control group. However, Vitamin K also helps with blood clotting, so if you’re taking blood thinners, check with your doc before boosting your K intake.
You might not believe, but dairy products like yogurt and cheese can help reduce pain. They contain two bone-building nutrients – calcium and vitamin D. Vitamin D can diminish chronic pain according to research findings.