Manage Pain through Diet and Nutrition: Fighting minor pain is easy when you follow a healthy diet plan of nutritious healthy foods that maintain proper joint function, promote a healthy response to inflammation, and alleviate minor aches and pains associated with daily life.
Eating healthy is a win-win situation
Following a healthy diet is advisable, even if you don’t suffer from pain. The best diet plans include low fat, vitamin-enriched foods for optimum heart health, maintaining already healthy levels of cholesterol and blood sugar, and controlling your weight.
Healthy foods for minor pain
Many healthy foods contain antioxidants that promote a healthy inflammatory response and protect cellular and tissue health. Including these foods in your diet is an excellent way to supplement your current minor pain management program. However, it is not advisable to forgo any prescription pain medications without first consulting in your physician.
1) Sesame seeds
Sesame seeds are rich in bone-healthy calcium and zinc. Additionally, sesame seeds contain copper, an essential mineral for normal inflammatory response.
Try this: Crunchy Sesame Seed Candy, a healthy sweet treat made with brown sugar, honey, sesame seeds, and ginger. –Food.com
Spinach is a powerhouse of nutrients, including vitamin A, vitamin K, folate, and manganese. Eating fresh, frozen, or canned spinach is helpful for strengthening joint cartilage, building healthy bones, and promoting cardiovascular health.
Try this: Jamie’s Cranberry Spinach Salad, complete with almonds, sesame seeds, cranberries, and fresh spinach. –Allrecipes.com
3) Flax seeds
Ground flax seeds and flax oil are premium sources of Omega-3 fatty acids, in addition to an essential fibrous phytonutrient, lignan. Don’t use flax oil for cooking; instead, add a teaspoon of flax oil to salad dressings and dips. Flax seeds have a nutty flavor that complements many dishes. Use it as a topping for yogurt, ice cream, and fruit salad.
Try this: Oven Fried Chicken, a healthier version of fried chicken, coated in crushed crackers and ground flax seed. –Ameriflax.com
4) Raw walnuts
Resist the urge to toss them in brownie batter; walnut oil’s healthful properties are optimal in their raw form. Crunch on a handful of raw walnuts for a healthy snack, or use walnut oil in your cooking.
Try this: Black-Eyed Peas & Walnut Lettuce Wraps, a healthy “taco” that uses large lettuce leaves instead of corn taco shells. –Walnuts.org
One study proved that tart cherries are significantly effective at promoting a healthy response to inflammation. Whether you choose sweet or tart, a few spoons of cherry juice should do the trick. Add cherry juice to lemonade, smoothies, or salad dressings.
Try this: 4 J’s And A Cherry, a non-alcoholic bar drink containing cherry juice, pineapple juice, orange juice, and cranberry juice. –Bar None Drinks.com
Celery and celery seeds contain many nurturing agents, including apigenin. Add crunchy celery to Waldorf salad and tuna casseroles, or sprinkle celery seed on salads, stews, and roasts.
Try this: Celery Root and Potato Purée with Chervil (Céleri Rave en Purée) , a grown-up version of mashed potatoes. –Epicurious.com
In addition to reducing nausea and vomiting, ginger also relieves many minor everyday aches and pains. Taken in a capsule, the “gingerols” contained in ginger supplements are 25% effective at regulating muscular tone.
Try this: Ginger Ale, home brewed with fresh grated ginger, dry yeast, sugar, lemon juice, and filtered water. –BBC Good Food.com
8) Fatty fish
Studies prove that fatty foods containing Omega-3 oils are effective at regulating your healthy inflammatory response. Salmon, mackerel, and herring the richest seafood sources of Omega-3 fatty acids.
Try this: Salmon & ginger fish cakes utilizes the pain-killing power of salmon and ginger! –BBC Good Food.com
Turmeric spice is a popular staple in Indian and Middle-Eastern cuisine; in addition to flavoring curries such as Aloo Gobi and Lamb Tagine, many also use turmeric for a healthy response to inflammation. For centuries, people have used turmeric for cellular and tissue health. Today, we know that the “magic” behind turmeric lies in its active ingredient, curcumin.
Try this: Indian-Style Rice with Cashews, Raisins and Turmeric, a fragrant, exotic dish of basmati rice, coconut milk, raisins, cashews, and spices. -Allrecipes.com