One of the easiest ways to reduce the risk of chronic illness or reduce chronic pain you already experience is to be a conscious eater. As you may already know, chronic pain is exacerbated by inflammation, a process your body undertakes in order to try to protect it from infection. Because our body is made of food, our best defense against this unnecessary protection is to nourish our body with foods that fight inflammation. Ultimately, eating plenty of anti-inflammatory foods will help your body thrive and lessen your experience of chronic pain. 

An anti-inflammatory diet and lifestyle, or even making small changes to your current diet to include more anti-inflammatory fruits and vegetables, can help you feel chronic pain-related results in as little as a day. There are long-term benefits to this type of diet too, including reduced risk of heart disease, diabetes, dementia, autoimmuune dieases, joint pain, cancer, and of course, chronic pain.

Here are 5 of the best foods to include in your diet if you’re looking to reduce inflammation and manage your chronic pain: 

Berries
Berries like strawberries, raspberries, blueberries, and blackberries are packed with fiber, vitamins, and minerals. They may be small, but they are mighty when it comes to reducing inflammation because they contain antioxidants called anthocyanins. To keep it short, these antioxidants help your immune system function properly. Try throwing a bunch of berries into a bowl for a sweet and fun afternoon snack that is full of anti-inflammatory properties!

Fatty Fish
Protein and OMEGA-3 fatty acids are essential to every diet because the body needs it in order to function. Some of the best sources of protein and OMEGA-3 fatty acids are fish such as salmon, sardines, herring, mackerel, and anchovies. These fish all contain long-chain OMEGA-3 fatty acids called EPA and DHA, which, after your body metabolizes and turns them into resolvins and protectins compounds, helps to reduce inflammation. Plus, fish is a lot easier to prepare than you may think. Simply throw some lemon and herbs of your choice on some salmon and throw it in the oven until cooked for a delicious, easy, and hearty dinner.

Broccoli
If it’s green, it’s probably good for you. Broccoli is no exception. In fact, research has shown that broccoli and other cruciferous vegetables such as cauliflower, brussels sprouts, and kale are all associated with decreased risk of heart disease and cancer. Broccoli is specifically great for inflammation as it is high in sulforaphane. This antioxidant fights inflammation by reducing certain things in your body (cytokine levels and NF-kB) that cause inflammation. Not a fan of plain steamed broccoli? Try adding some to soup, roasting it with spices, chopping it up into salads, or even grilling them until tender. 

Green Tea
Green tea is supremely underrated for it’s health benefits. Delicious and comforting in any form, it is actually one of the healthiest things you can drink because of antioxidant and anti-inflammatory properties. It contains a substance called epigallocatechin-3-gallate (EGCG) which prevents inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells.

Dark Chocolate and Cocoa
I just had to throw something sweet into this list to show that being on a “diet” doesn’t have to be stressful or boring. You can still indulge in decadent, sweet things that actually benefit your body. Dark chocolate is both delicious and full of antioxidants that your body will love. Dark chocolate contains the anti-inflammatory property called flavanols. This keeps your endothelial cells in your arteries strong and healthy. Just be sure to eat in moderation! Get the most out of your anti-inflammatory diet by making chocolate covered strawberries for dessert.

Honourable mentions:

• Grapes: grapes contain anthocyanin and resveratrol, which are both extremely healthy and have anti-inflammatory properties.
• Extra virgin olive oil: the antioxidant (oleocanthal) found in olive oil has been compared to anti-inflammatory drugs like ibuprofen.
• Turmeric: this staple spice is also a powerful anti-inflammatory because it contains a nutrient called curcumin. Be sure to always add pepper when consuming turmeric as it will help your body absorb the nutrient better. 
• Cherries: this refreshing fruit is high in anthocyanin and catechin, which fight inflammation. If you don’t like the fruit, try drinking it as a juice. 

At the end of the day, the most important thing to remember is the phrase we always hear, “you are what you eat”. This isn’t to be taken literally—you are not an avocado because you eat plenty of avocados—but figuratively because what goes into your body becomes your body. If you continue to nourish it with foods that benefit you and are full of healthy properties, your body will be full of healthy properties (and will start acting and feeling like it too). All it takes is conscious effort into fueling yourself with delicious, antioxidant-rich foods.

If you struggle with inflammation and chronic pain, I can help you. My 25+ years in chronic pain treatment means I have the holistic tools and tips that can help you with your chronic pain. Contact me today at support@kathydegen.com to get started on your health journey. 

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