How can an anti-inflammatory diet help reduce low back pain. What foods should you eat to alleviate back pain symptoms. Why is chronic inflammation linked to various health issues including back pain. Which pro-inflammatory foods should you avoid to prevent back discomfort.

The Link Between Diet and Low Back Pain

Recent research has uncovered a compelling connection between the foods we consume and the likelihood of experiencing low back pain. A study presented at the Association of Academic Physiatrists (AAP) digital conference in February 2021 suggests that adopting an anti-inflammatory diet may be an effective strategy for managing and reducing low back pain symptoms.

Valerio Tonelli Enrico, a physical therapist and doctoral student at the University of Pittsburgh who presented the findings, stated, “Our findings suggest that diets that are more anti-inflammatory tend to be better for back pain.” This revelation opens up new possibilities for those seeking natural remedies for their chronic back discomfort.

What Constitutes an Anti-Inflammatory Diet?

An anti-inflammatory diet typically includes:

• Whole grains
• Abundant fruits and vegetables
• Foods similar to those found in the Mediterranean diet

By incorporating these elements into your daily meals, you may be able to reduce inflammation in your body and potentially alleviate back pain symptoms.

Understanding Chronic Inflammation and Its Impact on Health

While acute inflammation is a crucial immune response for healing injuries and fighting illnesses, chronic inflammation can have detrimental effects on our health. The National Institute of Environmental Health Sciences reports that prolonged inflammation in healthy tissues can contribute to various chronic diseases, including:

• Cancer
• Heart disease
• Diabetes
• Alzheimer’s disease
• Depression

Moreover, chronic inflammation plays a significant role in conditions such as arthritis and back pain. Given that low back pain is the most common type of pain reported in the United States, with one in four adults experiencing it within a three-month period, addressing inflammation through dietary changes could have far-reaching benefits.

The Pro-Inflammatory Diet and Increased Risk of Low Back Pain

The study utilized data from the 2003-2004 National Health and Nutrition Examination (NHANES) survey, analyzing 3,966 subjects. Researchers employed the Dietary Inflammatory Index (DII) to assess the inflammatory potential of participants’ diets based on their 24-hour food recall.

The results were striking: individuals in the top quartile, whose diets were considered most pro-inflammatory, had a 42% higher chance of experiencing low back pain compared to those with the least pro-inflammatory diets. This significant correlation highlights the potential impact of dietary choices on back pain symptoms.

Expert Insights on the Findings

Ryanne Lachman, RDN, a registered dietitian at the Cleveland Clinic’s Center for Functional Medicine, affirms the study’s findings, stating, “From my clinical experience, these findings make sense. We do commonly see pain associated with inflammation.” She emphasizes the significance of the 42% increased risk, noting that it is “absolutely significant and worth paying attention to.”

Identifying Pro-Inflammatory Foods in the Standard American Diet

The Standard American Diet (SAD) is often characterized by its pro-inflammatory nature. Common pro-inflammatory foods include:

• Refined grains
• Sodas and fruit juices
• Trans fats
• Meat from grain-fed animals
• Refined vegetable oils (soybean, vegetable, corn)

Lachman highlights the often-overlooked issue of refined vegetable oils, explaining, “They’ve all gone through a high level of processing, and they contain omega-6 fats which are inherently pro-inflammatory.” These oils are prevalent not only in cooking but also in many baked goods and processed foods.

The Benefits of an Anti-Inflammatory Diet Beyond Back Pain

Adopting an anti-inflammatory diet can have wide-ranging health benefits beyond alleviating back pain. Research has shown that such dietary patterns may help reduce the risk of various chronic diseases and improve overall well-being.

Potential Health Benefits of an Anti-Inflammatory Diet

• Reduced risk of heart disease
• Improved cognitive function
• Enhanced mood and mental health
• Better weight management
• Increased energy levels

By focusing on whole, nutrient-dense foods and minimizing processed ingredients, individuals may experience improvements in multiple aspects of their health.

Practical Tips for Implementing an Anti-Inflammatory Diet

Transitioning to an anti-inflammatory diet doesn’t have to be overwhelming. Here are some practical steps you can take to incorporate more anti-inflammatory foods into your daily meals:

1. Increase your intake of colorful fruits and vegetables
2. Choose whole grains over refined grains
3. Incorporate healthy fats from sources like olive oil, avocados, and nuts
4. Consume fatty fish rich in omega-3 fatty acids, such as salmon or sardines
5. Limit processed foods, sugary beverages, and refined vegetable oils
6. Experiment with anti-inflammatory herbs and spices like turmeric and ginger

Remember, small changes can lead to significant improvements over time. Gradually incorporating these habits into your lifestyle can help you reap the benefits of an anti-inflammatory diet.

The Role of Nutrition in Pain Management

While dietary changes alone may not completely eliminate chronic back pain, they can play a crucial role in an overall pain management strategy. Nutrition affects various aspects of our health, including inflammation levels, weight management, and tissue repair processes, all of which can impact pain perception and recovery.

How Nutrition Influences Pain

• Modulates inflammation levels in the body
• Supports healthy weight maintenance, reducing strain on the back
• Provides essential nutrients for tissue repair and healing
• Influences gut health, which is closely linked to overall inflammation
• May affect pain signaling pathways in the nervous system

By focusing on nutrient-dense, anti-inflammatory foods, individuals with chronic back pain may be able to complement other treatment modalities and improve their overall quality of life.

Combining Diet with Other Back Pain Management Strategies

While adopting an anti-inflammatory diet can be beneficial for managing back pain, it’s essential to consider it as part of a comprehensive approach to pain management. Integrating dietary changes with other evidence-based strategies can lead to more significant improvements in back pain symptoms and overall well-being.

Complementary Approaches to Back Pain Management

1. Regular exercise and physical activity
2. Proper posture and ergonomics
3. Stress reduction techniques such as meditation or yoga
4. Adequate sleep and rest
5. Physical therapy or targeted exercises
6. Hot and cold therapy
7. Mindfulness practices for pain management

Consulting with healthcare professionals, such as physical therapists or pain management specialists, can help you develop a tailored approach that combines dietary changes with other effective strategies for managing back pain.

The Future of Nutritional Approaches to Pain Management

As research continues to uncover the intricate relationships between diet, inflammation, and pain, we may see an increased focus on nutritional interventions as part of standard pain management protocols. This emerging field of study holds promise for developing more personalized and effective strategies for addressing chronic pain conditions, including low back pain.

Potential Areas of Future Research

• Identifying specific biomarkers affected by anti-inflammatory diets
• Developing targeted nutritional interventions for different types of back pain
• Investigating the long-term effects of dietary changes on pain outcomes
• Exploring the interaction between genetics, diet, and pain sensitivity
• Studying the impact of gut microbiome modulation on pain perception

As our understanding of the diet-pain connection grows, we may see more integrated approaches to pain management that emphasize the role of nutrition alongside traditional treatments.

Overcoming Challenges in Adopting an Anti-Inflammatory Diet

While the benefits of an anti-inflammatory diet are clear, many individuals may face challenges when trying to implement dietary changes. Addressing these obstacles can help increase the likelihood of success in adopting and maintaining a healthier eating pattern.

Common Challenges and Solutions

1. Limited time for meal preparation:
   • Batch cooking on weekends
   • Utilizing meal planning apps or services
   • Keeping a stock of healthy, easy-to-prepare ingredients
2. Confusion about which foods to choose:
   • Consulting with a registered dietitian
   • Using reliable nutrition resources and guides
   • Starting with simple swaps and gradually expanding knowledge
3. Budget constraints:
   • Focusing on seasonal produce
   • Buying in bulk when possible
   • Incorporating more plant-based protein sources
4. Social situations and dining out:
   • Researching menu options in advance
   • Communicating dietary preferences to hosts or restaurants
   • Bringing a healthy dish to share at social gatherings
5. Overcoming cravings for pro-inflammatory foods:
   • Gradually reducing intake of problematic foods
   • Finding healthier alternatives to favorite treats
   • Practicing mindful eating techniques

By addressing these common challenges and developing strategies to overcome them, individuals can increase their chances of successfully adopting and maintaining an anti-inflammatory diet to support their back pain management efforts.

The Importance of Personalization in Dietary Approaches to Pain Management

While general guidelines for anti-inflammatory diets can be beneficial, it’s crucial to recognize that individual responses to dietary changes may vary. Personalization is key to developing an effective nutritional strategy for managing back pain and overall health.

Factors Influencing Individual Dietary Needs

• Genetic predispositions
• Existing health conditions
• Medication interactions
• Food sensitivities or allergies
• Lifestyle factors (e.g., activity level, stress)
• Cultural and personal food preferences

Working with healthcare professionals, such as registered dietitians or functional medicine practitioners, can help individuals develop tailored dietary plans that address their specific needs and goals while supporting back pain management.

Approaches to Personalizing an Anti-Inflammatory Diet

1. Food sensitivity testing to identify potential trigger foods
2. Keeping a food and symptom journal to track individual responses
3. Gradual elimination and reintroduction of certain foods to assess impact
4. Regular check-ins with healthcare providers to adjust dietary strategies
5. Incorporating personal preferences to ensure long-term adherence

By taking a personalized approach to implementing an anti-inflammatory diet, individuals can optimize their nutritional intake to support their unique health needs and potentially experience greater improvements in back pain symptoms.

The Role of Supplements in Supporting an Anti-Inflammatory Diet

While a well-balanced, anti-inflammatory diet should provide most essential nutrients, some individuals may benefit from targeted supplementation to support their efforts in managing back pain. However, it’s crucial to approach supplementation cautiously and under the guidance of a healthcare professional.

Potentially Beneficial Supplements for Back Pain Management

• Omega-3 fatty acids (fish oil or algae-based supplements)
• Curcumin (the active compound in turmeric)
• Vitamin D
• Magnesium
• Glucosamine and chondroitin
• Probiotics for gut health

It’s important to note that supplements should not replace a healthy diet but rather complement it. Additionally, some supplements may interact with medications or have contraindications for certain health conditions, making professional guidance essential.

Considerations When Using Supplements

1. Consult with a healthcare provider before starting any new supplement regimen
2. Choose high-quality, third-party tested supplements
3. Be aware of potential interactions with medications or other supplements
4. Start with lower doses and gradually increase as tolerated
5. Monitor for any adverse effects or changes in symptoms
6. Regularly reassess the need for continued supplementation

By carefully incorporating appropriate supplements into an anti-inflammatory diet plan, individuals may be able to enhance their nutritional support for back pain management and overall health.

Integrating Mindful Eating Practices with an Anti-Inflammatory Diet

Adopting an anti-inflammatory diet is not just about what you eat, but also how you eat. Incorporating mindful eating practices can enhance the benefits of your dietary changes and promote a healthier relationship with food, potentially contributing to better pain management and overall well-being.

Key Principles of Mindful Eating

• Eating slowly and without distraction
• Paying attention to physical hunger and fullness cues
• Engaging all senses while eating
• Noticing the effects of food on your mood and energy levels
• Appreciating your food and its origins
• Recognizing emotional triggers for eating

By combining mindful eating practices with an anti-inflammatory diet, individuals may experience improved digestion, better portion control, and a greater awareness of how different foods affect their body and pain levels.

Tips for Practicing Mindful Eating

1. Set aside dedicated time for meals without distractions
2. Take small bites and chew thoroughly
3. Use all five senses to fully experience your food
4. Pause mid-meal to assess your level of fullness
5. Practice gratitude for your meal and those who prepared it
6. Keep a food journal to track not just what you eat, but how it makes you feel

Integrating these mindful eating practices into your anti-inflammatory diet approach can help you develop a more intuitive and balanced relationship with food, potentially leading to better adherence to your dietary goals and improved management of back pain symptoms.

Anti-inflammatory Diet Could Help Reduce Low Back Pain

If you’re one of the millions of Americans with low back pain, chances are you’ve tried a variety of lifestyle adjustments and remedies to improve your symptoms. Although it may help to upgrade to a high-tech mattress or an ergonomic office chair, new research suggests that you may be able to improve your back pain via a less obvious (and less expensive) route: by changing the foods you eat every day.

The research, presented at the February 2021 Association of Academic Physiatrists (AAP) digital conference, found a link between what people ate and their chances of having low back pain.

“Our findings suggest that diets that are more anti-inflammatory tend to be better for back pain,” says Valerio Tonelli Enrico, a physical therapist, research assistant, and doctoral student at the University of Pittsburgh, who presented the findings.

“An anti-inflammatory diet would include whole grains and lots of fruits and vegetables — similar to the Mediterranean diet,” Tonelli Enrico says.

Chronic Inflammation’s Role in Disease and Pain

Inflammation isn’t always a bad thing: Acute inflammation is actually an important immune response that helps heal injuries or fight illness. But chronic inflammation — inflammation that occurs in healthy tissues or that lasts for months or years — can cause damage and contribute to many chronic diseases, including cancer, heart disease, diabetes, Alzheimer’s disease, and depression, according to the National Institute of Environmental Health Sciences. Chronic inflammation can also play a role in conditions such as arthritis or back pain.

Low back pain is the most common type of pain reported in the United States; one out of every four adults report having low back pain in the previous three months, according to the Centers for Disease Control and Prevention (CDC).

RELATED: Best Home Remedies for Low Back Pain: Advice From a Physical Therapist

Low Back Pain Is More Likely in People With a Pro-inflammatory Diet

The study used data from the 2003–2004 National Health and Nutrition Examination (NHANES) survey database and included 3,966 subjects. The incidence of back pain was assessed by whether or not a participant had experienced low back pain at any time in the three months before the survey.

Diet was evaluated through a survey in which participants were asked to recall all the foods they ate in a 24-hour period. Researchers used the Dietary Inflammatory Index (DII), a measure based on nearly 2,000 studies on different foods and their effect on different inflammatory markers, according to a paper published in 2019 in Advances in Nutrition.

A DII score was assigned to each participant in the trial on the basis of the foods they reported eating; the higher the score, the more likely the diet was considered “pro-inflammatory,” or likely to cause inflammation.

Researchers ranked the participants and placed them into quartiles according to their DII score. People in the top quartile, who had the most inflammatory diet, had a 42 percent higher chance of having low back pain compared with the group with the least pro-inflammatory diet.

“From my clinical experience, these findings make sense,” says Ryanne Lachman, RDN, a registered dietitian with the Center for Functional Medicine at Cleveland Clinic in Ohio. “We do commonly see pain associated with inflammation,” she says.

“A 42 percent higher chance of having low back pain with a pro-inflammatory diet is absolutely significant and worth paying attention to,” says Lachman. The DII measurement tool and the inflammatory biomarkers the researchers used are both reliable sources of information, she says.

“The researchers controlled for physical activity, body mass index (BMI), and education, which adds some weight to their findings,” says Lachman. Low back pain can be associated with a higher BMI, and so it’s meaningful that the improvements weren’t just because some people on a low-inflammatory diet weighed less, she adds.

RELATED: U.S. News & World Report’s Best and Worst Diets of 2021

What Is a Pro-Inflammatory Diet?

Many of the foods that increase inflammation, or are “pro-inflammatory,” can be found in the standard American diet, also known as the SAD diet, says Lachman. “This is a diet where we consume mainly refined grains that are too easily absorbed and create lingering blood sugar problems and weight gain,” she says. Sodas, fruit juices, trans fats, and meat from grain-fed animals can be pro-inflammatory as well, says Lachman.

“One source of inflammation that I think a lot of people don’t realize are refined vegetable oils such as soybean oil, vegetable oil, and corn oil. They’ve all gone through a high level of processing, and they contain omega-6 fats which are inherently pro-inflammatory,” she says. These oils are not only used in cooking, but often used in baked goods such as cookies or cupcakes.

“Some of these things aren’t outright harmful in small doses, but when we have them embedded in every product, every processed food, and every restaurant uses them, that’s when chronic inflammation can ensue — from chronic exposure,” says Lachman.

RELATED: Good Fats vs. Bad Fats: Everything You Should Know About Fats and Heart Health

Anti-Inflammatory Diet More Likely to Improve Back Pain Related to Inflammation

For this study, everyone who had experienced lower back pain within a three-month period was included in the study, no matter what the cause.

“Low back pain is a complex syndrome that be caused by many different issues, and not all these individuals who experienced low back pain had inflammation as a main driving cause. Some people might have back pain because of an injury or mechanical issue,” says Tonelli Enrico.

Inflammatory back pain is typically caused by a form of inflammatory arthritis, such as ankylosing spondylitis or psoriatic arthritis, according to the National Institute of Neurological Disorders and Stroke.

Mechanical causes of back pain can result from such things as sleeping on a bad mattress, straining your back during a workout, or being injured in a fall or a car accident.

“If we can zero in on the subset of people with back pain where inflammation is the most important factor, I think that an anti-inflammatory diet might even make a bigger difference in reducing the likelihood of lower back pain,” he says.

Expert Tips on Reducing Inflammation in Your Diet

Although diet may help improve pain, people shouldn’t think that food has the immediate effect that pain medications may provide, says Lachman. “If you change your diet and don’t feel different in the short-term, don’t get discouraged,” she says.

Following an anti-inflammatory diet isn’t just about eliminating foods that cause inflammation, says Lachman. “We also need to eat enough of the kinds of foods that will reduce the triggers for inflammation.”

• Eat lots of colorful fruits and vegetables. “If pain reduction is the primary goal, eating 4 to 6 cups of colorful vegetables and fruits without any added sugars will essentially guarantee a supply of anti-inflammatory nutrients, along with many other benefits,” says Lachman. “This should mostly be veggies, especially things in the cruciferous family such as watercress, broccoli, and arugula; they have really strong anti-inflammatory benefits,” she adds.
• Consuming more omega-3s can help offset omega-6s. “I suggest steering clear of refined oils altogether, but increasing omega-3s can help provide a more anti-inflammatory balance of those oils,” says Lachman. Research, including a paper published in November 2018 in the BMJ, shows that increasing omega-3 consumption while reducing omega-6 consumption reduces the inflammatory response of a high-fat meal. “My suggestions for upping omega-3 intake would include cold-water fish like salmon, sardines, and cod. Plant-based options can include hemp, flax, or chia seeds,” says Lachman.
• Prepare foods with anti-inflammatory spices. Spices such as ginger, cinnamon, and cayenne can be used to decrease inflammation, as well. Turmeric is another good example of this; you can use it in savory foods or add it to a smoothie, says Lachman.

The way you cook certain foods can also worsen inflammation. A 2017 meta-analysis published in Scientific Reports found that frying, roasting, microwaving, searing, or grilling meats, fish, and eggs produces compounds called advanced glycation end products (AGEs).

Although your body produces AGEs naturally and they are found in raw animal products, cooking, especially at high temperatures, forms new AGEs. High levels of the compounds in tissues and blood can trigger an inflammatory response and are suspected to increase inflammation in the body.

To limit this effect, try preparing meat dishes that call for steaming, simmering, or braising, and cut down on processed foods, which have often been exposed to a high cooking temperature to increase their shelf life, according to the Arthritis Foundation.

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Relieving back pain with what you eat

Back pain is one of the most common ailments and it almost always comes with inflammation. It can occur as a result of an injury, poor posture, a too-soft mattress, or improper sleeping position. Luckily, there are ways that inflammation can be remedied. Lifestyle and diet modifications, like adopting a Mediterranean Diet, or eating a plant-based diet, often helps to reduce inflammation in the spine and joints by decreasing pro-inflammatory foods and adding anti-inflammatory foods to your diet.

Inflammation can be triggered by what we eat. Some examples of food that may increase or trigger inflammation, also known as pro-inflammatory foods, are:

• Saturated fats – red meat (especially grain fed animals) and whole fat dairy
• Trans fats – hydrogenated oils seen in baked goods/crackers
• Omega 6 – corn oil, safflower oil, soybean oil, sunflower oil
• Sugar – table sugar and other simple carbohydrates such as cake, white rice and bread

Eating a well-balanced diet comprised of a variety of whole, colorful foods can help reduce inflammatory markers. Some examples of anti-inflammatory foods are:

• Omega 3 – canola oil, walnuts, fish
• Monounsaturated fats – olive oil, peanut oil, nuts, avocado
• Fruits and vegetables
• Whole grains
• Herbs, spices and teas – ginger, turmeric, oregano, sage, cinnamon, cloves, rosemary and green tea

When selecting food to eat, think about including all the colors of the “rainbow” in your shopping cart. Not only will eating these foods provide anti-inflammatory benefits, but they’ll also increase your intake of vital antioxidants. Here’s our starter guide to anti-inflammatory foods to try and how you can incorporate them into meals:

1. Avocados
   Avocados are high in monounsaturated fat. They can help to decrease inflammation of the joints and are good for brain health including neurogenerative diseases.
   Meal idea: Eggs with avocado over whole grain toast

2. Fatty fish
   Fish such as sardines, salmon, anchovies and mackerel are high in omega 3 fatty acids. Since we don’t make omega 3 in our bodies, we must get it from food sources. Nutrients found in these fish can help with autoimmune disorders, diabetes and brain health.
   Meal ideas: Salmon burgers, smoked salmon, sardines over salad
3. Cruciferous vegetables
   Veggies like broccoli, cauliflower and Brussel sprouts are high in phytochemicals, antioxidants, vitamin K, vitamin C, magnesium, and fiber. Broccoli in particular helps to protect against cancer and decrease inflammation.
   Meal ideas: Broccoli salad, steamed broccoli, cauliflower rice
4. Garlic
   Garlic helps combat damage caused by free radicals. Free radicals are unstable atoms that can damage cells, causing illness and aging. Garlic also contains quercetin which may help protect against heart disease and cancer as well as stimulate the immune system to fight diseases.
   Meal ideas: Shrimp in garlic sauce, sautéed garlic with swiss chard
5. Ginger
   Ginger helps to decrease pain and inflammation by “turning off” pain receptors. Ginger also improves gut immunity.
   Meal ideas: Scallops with ginger, ginger soup, ginger tea
6. Flax and chia seeds
   These seeds are high in fiber and omega 3’s and can help balance blood sugar levels, improve gut health and fight free radicals.
   Meal ideas: Add to shakes, yogurt, and salads
7. Berries
   Berries contain anthocyanins which act as antioxidants to help fight free radicals and may offer anti-inflammatory, anti-viral and cancer-fighting benefits.
   Meal ideas: Add to shakes, yogurt, and salads, or have on their own as a snack

David J. BenEliyahu, DC, DAAPM, DABCSP is the Administrative Director of the Back & Neck Pain Center at Mather Hospital. 

Nicole Drepaniotis, MBA, MS, RDN, CSOWM, CDN, is a Registered Dietitian Nutritionist and Nutrition Education Coordinator in Mather Hospital’s Center of Excellence in Metabolic & Bariatric Surgery.

Diet, nutrition in diseases of the back and joints

Many diseases of the musculoskeletal system are often caused by metabolic disorders in the human body, which are often the result of malnutrition. Consider how food can affect the functioning of the musculoskeletal system.

1. The intra-articular fluid has the most alkaline pH-7.74.

   When it changes to the acidic side, cartilage is malnourished, accumulation of under-oxidized products and uric acid salts, which leads to premature wear of cartilage tissue. Therefore, in the diet, it is necessary to limit the consumption of products that lead to acidification of the internal environment of the body, namely: meat, flour, sweet and canned foods. Alkalinization and restoration of the pH of the joints contribute to: dairy products, vegetables and fruits (especially fresh).

2. Formation of uric acid salts.

   When eating protein foods, uric acid salts are formed in the body, which is then excreted through the organs of the excretory system (liver, kidneys). With excessive intake of protein or in violation of the function of internal organs, additional ways of its excretion open: skin, mucous membranes, including the synovial membranes of the joints. This contributes to the accumulation of uric acid salts in the joint cavity, in periarticular tissues, as well as the formation of stones in the internal organs, in the oral cavity (tartar).

   Prevention consists in observing the norm of daily protein intake – no more than 80-100 g per day, limiting meat products. It should be borne in mind that a lot of protein is found in dairy products, cereals, cereals, nuts, and legumes.

3. The use of essential macro- and microelements, vitamins.

   Sulfur is an important element in the construction of collagen and elastin fibers. Its sufficient intake contributes to the timely restoration and renewal of cartilage tissue. A lot of sulfur is found in legumes.

   Calcium is an important building block of bone tissue. Found in dairy products, cheese, spinach, beans, nuts.

   Vitamin D3 improves the absorption of calcium by bone tissue. It is formed in the skin during sunburn, and is also found in fish products.

4. Ensuring normal blood circulation in the muscular-articular apparatus. The main causes of blood flow disorders associated with food intake:

• Blood with cholesterol hinders the movement of blood through the vessels, contributes to the formation of cholesterol plaques, which narrow the lumen of the vessels, limit the flow of nutrients to the tissues. Prevention consists in the need to limit the intake of food rich in cholesterol – meat, fatty foods.
• Blood clotting. To eliminate blood clotting, it is necessary to take a sufficient amount of water up to 1.5-2 liters. per day. This amount also includes water contained in food, in first courses.
• Viscous blood containing a large amount of protein that sticks red blood cells together.
• High level of adrenaline, appears if a person is nervous all the time or is at a high level of adrenaline professionally (eg driver, leader, artist, etc.). Adrenaline always constricts blood vessels, contributing to the difficulty of blood flow.
• The presence of toxins in the blood. To remove them, it is necessary to periodically carry out cleansing procedures, observe the correct diet.

Resume . For normal operation and prevention of diseases of the musculoskeletal system, it is necessary to adhere to a dairy-vegetarian diet, while limiting meat and sweet foods. It is also necessary to limit the total amount of food, do not overeat. Do physical education. Purify the body and normalize the functioning of internal organs with the help of diet and herbal medicine.

Taste of happiness: how to get rid of back pain | Articles

Tons of books and scientific articles have been written about the dangers of the so-called Western diet – fried, fatty, overly sweet or salty foods made from red meat, eggs, bread, cheese. Scientists do not get tired of making more and more new discoveries on this burning topic – it has long been found out that this type of diet is harmful not only to the figure and health of the body as a whole, but also negatively affects brain activity, reproductive functions, and contributes to the appearance of cardiovascular and oncological diseases. Another study suggests that eating sausages, meatballs and other common fast food ingredients contributes to the persistence of chronic pain. Details – in the material “Izvestia”.

Pain and disease

Chronic pain syndrome affects 20% of the world’s population – every fifth earthling. This is pain that lasts more than 3 months and may not be associated with any overt ailment. The mechanism of its occurrence and formation is quite complicated, and often even a complete examination by specialists of various profiles does not help to get rid of this pain. In the West, there are already special pain clinics where specialists treat this ailment as an independent health disorder. Similar institutions have begun to appear in Russia in recent years.

Photo: Izvestiya/Pavel Bednyakov

— There is a concept of physiological pain, that is, good, if I may say so — when there is damage and a person does something to save himself. But when pain exists for a long time, it loses its physiological features and becomes pathological, that is, bad pain that does not carry a danger signal. It already brings suffering in itself – the tissue heals, the damage is eliminated, but it continues to hurt, – a neurologist, associate professor of the Department of Nervous Diseases and Neurosurgery of the Medical Faculty of the First Moscow State Medical University named after M.V. THEM. Sechenov, board member of the European Pain Federation Maxim Churyukanov.

According to him, the mechanism of the occurrence of such pain is associated with disturbances in the nervous system and not quite adequate perception on its part of the received signal of danger. Most often, chronic pain syndrome is felt in the head, back and joints. And the main way to treat it is cognitive-behavioral psychotherapy.

Therapeutic Diet

A new US study published in the journal Nature Metabolism suggests that dietary changes can help relieve chronic pain. Researchers at the University of Texas Health Sciences Center at San Antonio found that pain associated with inflammation and neuropathy can be reduced by reducing dietary omega-6 polyunsaturated fatty acids.

On the one hand, they are necessary for the body, but in processed foods, such as sausages and fast food cutlets, pasta, salad dressings, their content is too high. During the course of the study, scientists noticed that by reducing the amount of omega-6 and increasing the amount of omega-3 polyunsaturated fatty acids contained in minimally processed marine fish, the intensity of pain in the subjects was significantly reduced. According to experts, this discovery is of great importance, since reducing pain in other ways is a very difficult task, and sometimes impossible.

Photo: Izvestiya/Pavel Kassin

This is not the first study to support the link between diet and chronic pain intensity. According to a meta-analysis published in the Journal of Clinical Medicine, plant foods are particularly effective in reducing musculoskeletal pain. So, in seven out of nine cases, by changing the diet, scientists were able to reduce pain in the subjects.

Natural antiseptic

A similar type of nutrition is also recommended for people who experience pain that is not at all phantom, but real, accompanying inflammatory processes in the body. According to a study published in the Journal of the American College of Cardiology, eating certain foods leads to chronic inflammation and subsequent cardiovascular disease.

A team of researchers at the Harvard School of Public Health developed an anti-inflammatory nutrition index by evaluating the amount of inflammatory biomarkers in the blood of subjects. And then she compared it with data from long-term studies on the diet of more than 200 thousand people and the frequency of heart disease or stroke in this group.

Photo: Izvestia/Pavel Bednyakov

As a result, it turned out that diets high in red and processed meat, refined grains and sugary drinks increase the risk of heart disease by 46%, and the risk of strokes by 28%.