Six tips to support pain and inflammation
Date
12 Sep 2024
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Are you one of the 3.3 million Australians who experience persistent, ongoing pain?1The causes of pain are complex and multifactorial, and everyone’s experience of pain is unique.2 It can affect both younger and older people, and most people living with chronic pain find that it restricts them from participating in activities they enjoy.1If you are someone who experiences pain, you may find these diet, lifestyle and nutrient considerations helpful to support your aches and pains.
Mediterranean diet
Following a Mediterranean dietary pattern may help reduce inflammation and musculoskeletal pain.3 A Mediterranean diet is rich in whole grains, olive oil, fruits, vegetables, beans, legumes, nuts, herbs, and spices. Fish and seafood, as well as poultry, eggs, and dairy, are consumed several times per week, whilst red meat and processed foods are only consumed in low amounts.4
Omega-3
Fish or seafood are a great source of omega 3 essential fatty acids. Particularly, deep sea fish, such as salmon or herring, contain omega 3 oils rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega 3 fatty acids can exert anti-inflammatory actions.5 If further support is needed, you may wish to consider fish oil supplementation, which may also relieve mild joint pain and mild osteoarthritis, in addition to relieving inflammation.
Turmeric
Turmeric is a spice commonly used in cooking and is known for its distinct yellow-orange colour. Curcumin, an active constituent from the herb turmeric, may also help to relieve inflammation by inhibiting proinflammatory pathways in the body.5 Curcumin may also relieve symptoms of mild osteoarthritis, including mild joint aches and pains, as well as mild joint swelling.7
Palmitoylethanolamide
In response to pain and inflammation, our bodies naturally produce a fatty molecule called palmitoylethanolamide, more commonly referred as PEA. In supplement form, PEA has analgesic and anti-inflammatory actions, so it may help relieve pain, including mild joint pain or soreness.8
Magnesium
The mineral magnesium plays an important role in supporting muscle activity, which makes it useful for assisting with muscle cramps.5, 9 Foods that have a high magnesium content include dark green leafy vegetables, legumes, whole grains, nuts, and seeds.5
Physical Therapy
Another key management strategy to support pain is to utilise physical therapy. This could include, for example, an appropriate exercise regimen, acupuncture, massage, or hydrotherapy.10
If you would like to know whether you could benefit from any of the above suggestions, please consult with your health care professional.
Always read the label and follow the directions for use and speak to your healthcare practitioner for more information.
References
- Pain Australia. Painful Facts. 13 August 2024. https://www.painaustralia.org.au/about-pain/painaustralia-painful-facts
- National institute of Neurological Disorders and Stroke. Pain. 30 April 2024. https://www.ninds.nih.gov/health-information/disorders/pain
- Kurapatti BS et al. Diet composition’s effect on chronic musculoskeletal pain: a narrative review. Pain Physician. 2023; 26:527-34.
- Harvard Health. Guide to the Mediterranean diet. 30 April 2024. https://www.health.harvard.edu/staying-healthy/guide-to-the-mediterranean-diet
- Braun L, Cohen M. Herbs and natural supplements: an evidence-based guide, 4th ed. Sydney: Churchill Livingstone Elsevier, 2015.
- Peanpadungrat P. Efficacy and safety of fish oil in treatment of knee osteoarthritis. J Med Assoc Thai. 2015;98:110-4.
- Nakagawa Y et al. Short-term effects of highly-bioavailable curcumin for treating knee osteoarthritis: a randomized, double-blind, placebo-controlled prospective study. J Orthop Sci. 2014:19(6):933-939.
- Clayton P et al. Palmitoylethanolamide: a natural compound for health management. Int J Mol Sci. 2021;22(10):5305.
- Roffe C et al. Randomised, cross-over, placebo controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps. Med Sci Monit. 2002;8(5):326-30.
- Better Health. Pain and pain management – adults. 30 April 2024. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/pain-and-pain-management-adults