Part 2: Is Your Pain What You Eat?

Share on facebook
Share on google
Share on twitter
Share on linkedin

Part 2:   

Is Your Pain What You Eat?                                       

By Megan Doyle, MS, OTR/L, FPS, Cert-APHPT

Occupational Therapist, Fellow of Pain Science,

and Certified Applied Prevention Health Promotion Therapist

And Stephanie Wakeman, PT, DPT, Cert-APHPT

Certified Applied Prevention Health Promotion Therapist

Part 1 taught us that what we eat influences our gut and our pain.  Accumulation of fatty tissue is correlated with an increase in low grade inflammation(1) and consumption of ultra-processed foods results in more calorie consumption, especially simple carbohydrates, that eventually leads to more fatty tissue in the body(2) and more inflammation. So, how do you break the cycle?  I’m sure you already know…..

 

Eat more fresh fruits, veggies, whole grains and some herbs and spices! In theory this sounds easy, but let’s face it; It’s easier and more tempting to open that bag of chips than it is to clean, cut and eat your way through a platter of broccoli and carrots. Let me give you something to chew on….

 

  • Consider a commitment to add 1 additional vegetable to your diet each day.  If you already eat 2 servings of veggies each day; bump it up to 3. This veggie can be raw or roasted/sauteed in olive oil. 

 

  • Spice it up! Cinnamon, turmeric, ginger and garlic all offer anti-inflammatory properties and improve the taste and satisfy cravings for flavor. 

 

  • Crunch away! Add a handful of healthy nuts with just a touch of salt to satisfy that salty, crunchy craving. Remember, with nuts, a little goes a long way!

 

How colorful can your plate be? Phytonutrients are the compounds that give fruits and veggies their color and they have been shown to be potent disease fighting agents!(3) Just don’t peel those skins! Instead, scrub ‘em clean and get an extra dose of fiber and anti-inflammatory goodness. 

 

Lastly, don’t deprive yourself of those snacks you’ve come to enjoy. Just cut back and add in a fruit or veggie here and there.  Slowly, your palate will change, and you’ll start to crave all the delicious flavors of nature without feeling deprived. Over time, the added benefit of the plant foods will reduce the systemic inflammation, improve your gut health, calm the nerves, and decrease pain.  

 

1: Francisco, V., Pérez, T., Pino, J., López, V., Franco, E., Alonso, A., Gonzalez-Gay, M. A., Mera, A., Lago, F., Gómez, R., & Gualillo, O. (2018). Biomechanics, obesity, and osteoarthritis. The role of adipokines: When the levee breaks. In Journal of Orthopaedic Research. https://doi.org/10.1002/jor.23788

 

2: Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., Chung, S. T., Costa, E., Courville, A., Darcey, V., Fletcher, L. A., Forde, C. G., Gharib, A. M., Guo, J., Howard, R., Joseph, P. V., McGehee, S., Ouwerkerk, R., Raisinger, K., … Zhou, M. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism. https://doi.org/10.1016/j.cmet.2019.05.008

 

3: https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501

 

DISCLAIMER

This telehealth service is provided by licensed physical therapists to provide advice as to potential treatment options for musculoskeletal pain that is affecting your activities of daily living. Examples of musculoskeletal pain include lower back pain and pain in your joints.

While we can suggest treatment, we cannot guarantee any particular course of treatment will be successful.

A telehealth consult with a licensed physical therapist is not a substitute for an in-person physical examination by a licensed physical therapist or physician. Chronic or severe pain may be indicative of a larger health issue that can only be diagnosed and treated by a licensed physician. If you are having a medical emergency, please dial 911 or go to the nearest hospital emergency room.

This service is provided for adult consumers over the age of 18. If you are under the ageof 18, it is unlawful for you to use this service without parental consent.

Navigate Pain, LLC, disclaims all warranties with regard to the telehealth services provided. In no event shall Navigate Pain, LLC, or any shareholders, members or employees, be liable for any damages whatsoever including but not limited to special, indirect or consequential damages resulting from personal injuries, medical expenses or loss of income arising out of the use of this service or any of the information provided through this telehealth service.

I give my consent to Navigate Pain and its affiliates to both collect private health information and provide counsel and offer recommendations about managing my musculoskeletal pain and best course of action to take regarding my symptoms. I acknowledge that no guarantees have been made to me as to the effect of such examinations or counsel on the condition and I am responsible for all charges in connection with advice treatment rendered.