Lunchtime Read: Do You Have Chronic Pain? Inflamm-ageing Much? There's a Diet for That.
A recent study shows that changing your diet can help reduce chronic pain. Adopt a healthier overall eating pattern, which includes more fruits, vegetables, whole grains, and plant-based proteins.
Are you tired of living with chronic pain? You're not alone. Millions of people around the world suffer from chronic pain, and it can be a real challenge to manage. But did you know that what you eat can make a big difference in how you feel? A recent study has shown that making healthier food choices can help reduce chronic pain.
The study looked at different ways to use food and nutrition to reduce pain. The results were promising, and they showed that making healthier food choices can make a big difference. The study found that the most effective way to reduce pain was to change your overall diet to a healthier eating pattern. This means eating more fruits and vegetables, whole grains, and plant-based proteins, and cutting back on processed foods, sugary drinks, and foods high in unhealthy fats.
Why Does it Work?
Low-Glycemic Index (GI) Foods: Participants were encouraged to consume foods with a low GI, which are foods that cause a slower and smaller rise in blood sugar levels. Low-GI foods can help reduce inflammation and may be beneficial for pain management.
Limiting Fat Intake: Participants were instructed to limit their fat intake to 20–30 grams per day. Reducing fat intake can help lower inflammation in the body, which may contribute to chronic pain.
No Animal Products: The diet excluded all animal products, making it a vegan diet. Animal products can be high in saturated fats, which can increase inflammation.
B12 Supplement: Participants were given a 1000 mg B12 supplement daily. Vitamin B12 is important for nerve function and can help reduce pain. Since B12 is mainly found in animal products, it's important for vegans to get it from supplements or fortified foods.
Education: Participants were provided with weekly nutrition classes to help them understand and follow the diet.
It's important to note that the effectiveness of a low-fat, plant-based diet may vary depending on the individual and the specific pain condition. It's always a good idea to consult with a healthcare professional before making any significant changes to your diet.
Let’s Keep These in Your Pantry
Here's a grocery list of ingredients that you'll need to cook foods based on the low-fat, plant-based diet mentioned in the article:
Proteins:
- Chickpeas
- Lentils
- Green peas
- Black beans
- Tofu
Whole Grains:
- Quinoa
- Brown rice
- Whole wheat bread
- Whole grain pasta
Vegetables:
- Spinach
- Kale
- Zucchini
- Bell peppers (red, yellow, and green)
- Carrots
- Potatoes
- Tomatoes
- Onions
- Garlic
- Ginger
Fruits:
- Berries (strawberries, blueberries, raspberries)
- Apples
- Oranges
- Lemons
Nuts and Seeds:
- Almonds
- Walnuts
- Flaxseeds
- Chia seeds
Spices and Herbs:
- Turmeric powder
- Cumin seeds
- Coriander powder
- Garam masala
- Paprika
- Fresh basil
- Fresh parsley
- Fresh cilantro
Oils and Vinegars:
- Olive oil
- Balsamic vinegar
Supplements:
- Vitamin B12 supplement
Remember to choose organic and whole foods whenever possible. Also, consult with a healthcare professional before making any significant changes to your diet, especially if you have health conditions or take medications. Your doctor can help you find a plan that's safe and right for you. Enjoy cooking and eating these delicious and nutritious foods as part of a healthy diet to help manage chronic pain!
Recipe Time!
This recipe is vegan, low in fat, and includes low-GI foods and anti-inflammatory ingredients.
Lentil and Vegetable Stew
Ingredients:
- 1 cup green lentils, rinsed and drained
- 4 cups vegetable broth
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, sliced
- 2 medium potatoes, diced
- 2 cups kale, chopped
- 1 can (14.5 oz) diced tomatoes
- 1 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh parsley, chopped (for garnish)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and sauté until it becomes translucent.
2. Add the garlic, turmeric, cumin, paprika, salt, and pepper. Sauté for another 2 minutes.
3. Add the carrots and potatoes to the pot. Stir to coat the vegetables with the spice mixture.
4. Add the lentils, vegetable broth, and diced tomatoes (with their juice) to the pot. Bring the mixture to a boil.
5. Reduce the heat to low, cover the pot, and let it simmer for about 25 minutes or until the lentils and vegetables are tender.
6. Add the chopped kale to the pot and stir to combine. Cook for an additional 5 minutes or until the kale is wilted.
7. Garnish with fresh parsley.
8. Serve the stew with whole grain bread or brown rice.
This recipe is low in fat, high in fiber, and includes anti-inflammatory ingredients like turmeric and garlic. It's also vegan and made with whole, plant-based ingredients. Enjoy this hearty and nutritious stew as part of a healthy diet to help manage chronic pain.