From the perspective of a dietitian who has been dealing with chronic back pain and neuropathy from a relatively young age, what you eat 100% makes a difference in the amount of pain we experience. If you are currently experiencing any type chronic pain, then you may want to check in with your diet. Some examples of common pain include:
Back or neck pain
Joint pain
Arthritis
Nerve pain / neuropathy
Headaches / migraines
There can be quite a few reasons why not getting the proper nutrition can have an impact on your pain experience, and below are the two most common. It's always important to go back to the basics when you're dealing with pain: hydration and a essential nutrients.
Systemic Inflammation
Inflammation itself is a natural and necessary way for our bodies to be able to provide a protective threat response, and repair damage. It is supposed to be used as a response to acute stresses and injuries, not necessarily the chronic low-grade stressors many of us experience today. When you combine those stresses with a nutrient-poor, pro-inflammatory diet... you will likely experience some problems.
Consistently consuming pro-inflammatory foods such as highly processed packaged foods, refined sugars, fast foods, and fried foods, it will naturally result in an increase in systemtic inflammation. You will likely have an increase in pro-inflammatory cytokines (little proteins released by immune cells), an increase in oxidative stress, and a higher amount of damaging free radicals - almost as if your body is constantly trying to fight off something that is not there. When your body is trying so hard to reduce inflammation and get things returning to normal, other essential functions are not going to be focused on working optimally.
Lack of Basic Essential Nutrients
Your body needs adequate amounts of certain nutrients to carry out essential functions, like energy production, proper neuron communication, bone health, hormone regulation, digestion, repairing and building tissue, immune function, and much more. Essential nutrients includes protein, fat, carbohydrates (especially fiber), vitamins, minerals, and water.
Protein - Proteins are made up of amino acids, which we need for muscle, bone, cartilage, and other tissue repair and maintenance. A diet low in high quality protein may result in muscle wasting, which is commonly associated with muskuloskeletal pain and a decreased ability to recover from injury and surgeries. Some amino acids are also precursors to neurotransmitters involved in our perception of pain, so lack of protein could result in a lower pain tolerance.
Healthy Fats - Our brains and the structure of all cells are made up of mostly fat, making it absolutely essential for managing chronic pain. Healthy fats, such as omega-3s and monounsaturated fats, are essential for brain health, absorbing fat-soluble vitamins (such as vitamin D which is necessary for bone health, or vitamin E which is an important antioxidant), regulating cholesterol, and decreasing overall inflammation.
Fiber - Unrefined, high fiber foods play an important role in keeping our gut healthy (by feeding our good gut bacteria), regulating digestion, lowering inflammation, reducing LDL cholesterol, helping excrete excess waste, and overall maintaining a healthy weight.
Vitamins & Minerals - Think of vitamins and minerals (i.e. micronutrients) as the "micro"-managers of the body. They are essential for important managers of pain such as central nervous system regulation, maintaining bone density, wound healing, immune function, hydration, reducing oxidative stress and stabilize free radicals, and more. Each nutrient has a different job, which is why it is so important to include a variety!
Water - More than half of our bodies are made up of water, so this one should not come as much of a surprise. It is responsible for cushioning and lubricating the joints, detoxification of waste products, and carrying oxygen to cells, among other functions. Even mild dehydration can result in increased joint pain, headaches, lack of enerrgy, or a build up of waste products.
Overall, it is extremely important to get a variety of lean proteins (chicken, turkey, fish, lean red meat, tofu and other soybean based foods like edamame, eggs...), healthy fats (avocado, nuts, seeds, olive oil, olives...), complex carbs high in fiber (whole grains, fruits, sweet potatoes...), color from herbs, vegetables, and spices, and plenty of water!
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