Nutrition and pain

A well-balanced diet can be your ally in fighting pain and inflammation.

By Mayo Clinic Staff

Good nutrition is an important part of your overall health. A healthy diet should include a variety of foods, including fruits, vegetables, whole grains, low-fat dairy products, lean proteins and healthy fats. This gives your body the nutrients and energy it needs to function properly. A well-balanced diet is also vital for building your body's immune system and healing power. That's why nutrition can be your ally in fighting pain and inflammation.

Is your diet helping ... or hurting?

Research suggests that there's a link between diet and inflammation, which is your body's response to injury or infection. Inflammation causes heat, redness, swelling and pain in the affected part of the body. While this normal immune system response is important for healing, sometimes inflammation can become chronic and more widespread throughout the body. Long-term inflammation is linked to several diseases and conditions, such as rheumatoid arthritis and heart disease.

Although the exact reason is unclear, it's believed that certain foods offer protection against inflammation, while other foods might actually encourage inflammation.

Pro-inflammatory foods

Pro-inflammatory foods are foods that can contribute to inflammation. Most processed foods are pro-inflammatory, as they tend to be high in unhealthy fats (including saturated and trans fats), added sugars, preservatives and refined carbohydrates. Deep-fried foods, pastries, processed cereals, white rice, white potatoes, sugar, breads and red meat are also pro-inflammatory foods.

Anti-inflammatory foods

The nutrients in some foods have anti-inflammatory or analgesic properties that can help relieve pain. Anti-inflammatory foods may include:

  • Fish and other foods that contain omega-3 fats. Omega-3 fats play a role in altering the inflammatory process and regulation of pain. Salmon, tuna, trout, mackerel and herring are high in these fats. Soy-based foods, walnuts, pecans and ground flaxseed are also good sources of omega-3 fats.
  • Antioxidant-rich foods. Colorful fruits and vegetables, such as leafy greens, avocados, beets and berries, are rich in antioxidants. Antioxidants can prevent, delay or repair some types of cell and tissue damage. Antioxidants include certain vitamins, minerals and plant chemicals, such as vitamin C, vitamin E, carotene, lycopene and flavonoids. A wide variety of other foods are also rich in antioxidants, such as lentils and beans, nuts and seeds, whole grains, green tea, and certain spices, such as ginger and turmeric.
  • Certain dietary supplements. Dietary supplements that have been shown to help provide a healthy balance of inflammatory chemicals in your body include the botanicals cat's claw, devil's claw, ginger root, turmeric and boswellia (frankincense). Other nonherbal dietary supplements — including omega-3 fish oil and antioxidants — are helpful when you don't get enough of these nutrients in your diet.

Always talk to your doctor before starting any supplement regimen, because some dietary supplements can interact with prescription medications.

Specific nutrients and botanicals

Even if you're eating plenty of food, that doesn't always translate to good nutrition. Due to poor eating habits and an abundance of foods that lack essential nutrients, many people aren't getting adequate vitamins and minerals for optimal nutrition.

These nutritional deficiencies can adversely impact many areas of your health and overall well-being — including your energy levels and mood, mental functioning, inflammation levels, and immune response. Good nutrition can even affect how well your body recovers from an injury or surgery. In fact, studies show that people who take certain dietary supplements before and/or after surgery experience several benefits, including fewer complications from infection, better wound healing and faster recovery.

Below are some dietary supplements that can help with pain management. Talk to your doctor about which ones might benefit you.

Curcumin

Curcumin is the active ingredient in the spice turmeric, which comes from a plant in the ginger family. Popular for centuries in Asia for its health benefits, turmeric recently has been the subject of much research in the West. Preliminary studies suggest that curcumin (which is what gives turmeric its bright orange color) has a number of health-promoting benefits. For example, it helps your body to maintain a normal response to inflammatory events, such as reducing soreness and tenderness after strenuous physical activity or promoting healing after surgery or an injury.

Bromelain

Bromelain is a mixture of enzymes found in the stem and fruit of the pineapple plant. Used topically, bromelain can bring relief to wounds and burns. As a dietary supplement, bromelain can be effective for reducing bruising or swelling after an injury or muscle soreness after exercise. Preliminary research also suggests that bromelain can improve post-surgery outcomes: One study found that when patients were given bromelain before surgery, they had reduced soreness and swelling after the procedure.

Melatonin

Melatonin is a hormone that's naturally produced in the brain by your pineal gland. In supplement form, melatonin is created in a laboratory. Melatonin's primary purpose appears to be regulating sleep — and it has been extensively studied for how it might help people with sleep disorders. Studies have also found that melatonin might have analgesic effects, and it has been studied to determine if it can help relieve pain post-surgery, and in conditions such as fibromyalgia, endometriosis and migraine.

Probiotics

Probiotics are a type of "good" bacteria that provide health benefits when introduced into your body. Just like the existing helpful bacteria in your body already do, probiotics can aid digestion and help provide a balance of healthy bacteria in your intestines, which helps maintain a normal inflammatory response in your GI tract. Probiotics are commonly found in yogurt and are also available in dietary supplements.

Your doctor may recommend a probiotic dietary supplement to help treat occasional diarrhea and nonchronic intestinal conditions. Because probiotics boost the health of your microbiome — the trillions of microorganisms that live in your body — your doctor may recommend a probiotic dietary supplement for surgical care. Research suggests that using probiotics before surgery can help you heal and improve your digestion after surgery.

Proteins and amino acids

Proteins, and the amino acids that create them, are your body's primary building blocks. They're vital for cell renewal, tissue growth and repair, and other body functions. They play a significant role in rebuilding tissues after injury.

Two amino acids that may be of particular interest are:

  • Arginine. Arginine is an amino acid that stimulates immune cells, promotes wound healing and acts as a precursor of nitric oxide — which aids in circulation. Arginine is produced naturally in your body; however, supplementing your natural levels can be helpful in certain cases. For example, studies indicate that using arginine before surgery can result in a shorter recovery time.
  • Glutamine. Like arginine, glutamine is produced in your body and is an important fuel for your body's immune response. Glutamine promotes wound healing, supports immune function and provides energy for intestinal cells. Research suggests that supplementing with glutamine before surgery can also result in shorter post-operative recovery times.

Omega-3 fatty acids

Omega-3 fatty acids are polyunsaturated fatty acids that provide a number of benefits to your body, including supporting cell maintenance, digestion and fertility. Omega-3s are found in fatty fish (salmon, tuna and trout), shellfish (crab, mussels and oysters), some vegetable oils, flaxseed oil and also in dietary supplements.

Omega-3 fatty acids also help the body respond in a normal fashion to conditions that can cause inflammation, and, as a result, may be helpful in managing the swelling and soreness caused by such conditions. They also appear to provide nutritional support to individuals who suffer from headaches. Some research suggests that omega-3 supplements should be taken in the weeks prior to having surgery. Substantial research on the potential benefits of omega-3 fatty acids is ongoing.

Vitamin D

Vitamin D is perhaps best known for its role in bone health, because vitamin D is vital for helping your body absorb calcium. But vitamin D plays an important role in other body systems, too, including supporting healthy immune function and helping the body respond normally to inflammatory conditions.

Vitamin D is found naturally in very few foods — primarily fatty fish, such as salmon, tuna and mackerel, and fish liver oils. It is added to other foods, such as milk, and is synthesized in your skin when you're exposed to sunlight. Vitamin D is also available as a dietary supplement.

Magnesium

Magnesium is a mineral found in your body. It is also present naturally in many foods, including milk, brown rice, black beans, certain nuts and as an additive in other foods. As a dietary supplement, magnesium comes in several forms, including magnesium oxide, magnesium citrate and magnesium chloride.

Healthy magnesium levels may help relieve muscle cramps and spasms. It may also provide nutritional support to individuals who tend to get migraine headaches. Additionally, research has found that magnesium supplementation may play a positive role after surgery. In studies, individuals who took magnesium before surgery ranked their pain lower in the first 24 hours after surgery.

Dec. 15, 2017

See also

  1. 6 tips for living well with ankylosing spondylitis
  2. A Pain-Free Thumbs Up!
  3. Achilles tendon rupture
  4. Acid reflux and GERD
  5. ACL injury
  6. Acute coronary syndrome
  7. Acute myelogenous leukemia
  8. Airplane ear
  9. Anal cancer
  10. Anal itching
  11. Ankylosing spondylitis
  12. Ankylosing spondylitis: Am I at risk of osteoporosis?
  13. Ankylosing spondylitis: Eat well for bone health
  14. Ankylosing spondylitis: Exercising safely
  15. Ankylosing spondylitis: Reduce your risk of falling
  16. Ankylosing spondylitis: Understand your treatment options
  17. Appendicitis
  18. Arthritis creams
  19. Avascular necrosis (osteonecrosis)
  20. Back pain
  21. Back surgery: When is it a good idea?
  22. Bee sting
  23. Bell's palsy
  24. Bipolar disorder
  25. Bipolar disorder and alcoholism: Are they related?
  26. Bipolar disorder in children: Is it possible?
  27. Bipolar medications and weight gain
  28. Bipolar treatment: I vs. II
  29. Blood Cancers and Disorders
  30. Blood tests for heart disease
  31. Broken collarbone
  32. Broken hand
  33. Broken nose
  34. Broken ribs
  35. Bunions
  36. Burns
  37. Bursitis
  38. Calcium supplements: A risk factor for heart attack?
  39. Can vitamins help prevent a heart attack?
  40. Cardiogenic shock
  41. Cellulitis
  42. Cellulitis: How to prevent recurrent episodes
  43. Cellulitis infection: Is it contagious?
  44. Cervical spondylosis
  45. Chagas disease
  46. Chelation therapy for heart disease: Does it work?
  47. Chest pain
  48. Chronic daily headaches
  49. Chronic pelvic pain
  50. Chronic sinusitis
  51. Cluster headache
  52. Collecting Pennies Through the Pain
  53. Complex regional pain syndrome
  54. Contact dermatitis
  55. Costochondritis
  56. Cough headaches
  57. Cyclothymia (cyclothymic disorder)
  58. Daily aspirin therapy
  59. De Quervain tenosynovitis
  60. Deep heat treatment
  61. Degenerative changes in the spine: Is this arthritis?
  62. Diffuse idiopathic skeletal hyperostosis (DISH)
  63. Diphtheria
  64. Diverticulitis
  65. Ewing sarcoma
  66. Factor V Leiden
  67. Fasting diet: Can it improve my heart health?
  68. Fibromyalgia
  69. Flu Shot Prevents Heart Attack
  70. Flu shots and heart disease
  71. Folliculitis
  72. Football Spinal Cord Injury - The Chris Norton Story
  73. Frostbite
  74. Frostbite: First aid
  75. Gaucher disease
  76. Genital herpes
  77. Genital herpes: Can you get it from a toilet seat?
  78. Geographic tongue
  79. Giant cell arteritis
  80. Glucosamine: Does it protect cartilage in osteoarthritis?
  81. Golf and Wrist Pain
  82. Grass-fed beef
  83. Growth plate fractures
  84. Hammertoe and mallet toe
  85. Headaches and hormones
  86. Headaches: Treatment depends on your diagnosis and symptoms
  87. Healthy Heart for Life!
  88. Heart attack
  89. Heart attack prevention: Should I avoid secondhand smoke?
  90. Heart attack symptoms
  91. Heart Attack Timing
  92. Heart disease
  93. Heart disease in women: Understand symptoms and risk factors
  94. Heart-healthy diet: 8 steps to prevent heart disease
  95. Heartburn
  96. Heartburn or chest pain?
  97. Heat therapy
  98. Hemophilia
  99. Herniated disk FAQs
  100. High potassium (hyperkalemia)
  101. Hives and angioedema
  102. How do ankylosing spondylitis and pregnancy affect each other?
  103. Ice therapy
  104. Impacted wisdom teeth
  105. Ingrown hair
  106. Inguinal hernia
  107. Intervention: Help a loved one overcome addiction
  108. Jellyfish stings
  109. Keratitis
  110. Kidney infection
  111. Knee bursitis
  112. Lead poisoning
  113. Living better with ankylosing spondylitis
  114. Lyme disease
  115. Mayo Clinic Minute: Health Precautions You Need to Know About Pedicures
  116. Mayo Clinic Minute: Patch testing for contact dermatitis
  117. Mayo Clinic Minute: Why the risk of frostbite is greater than you think
  118. Mayo Clinic Minute: Will there be a Lyme disease vaccine for humans?
  119. Menstrual cramps
  120. Mental health: Overcoming the stigma of mental illness
  121. Mental health providers: Tips on finding one
  122. Mental illness
  123. Menus for heart-healthy eating
  124. Mittelschmerz
  125. Mumps
  126. Myelofibrosis
  127. Myelofibrosis
  128. Myofascial release therapy: Can it relieve back pain?
  129. Nail fungus
  130. Neurofibromatosis
  131. What is ulcerative colitis? A Mayo Clinic expert explains
  132. Nighttime headaches: Relief
  133. NSAIDs: Do they increase my risk of heart attack and stroke?
  134. Nuts and your heart: Eating nuts for heart health
  135. Omega-3 in fish
  136. Omega-6 fatty acids
  137. Oral lichen planus
  138. Oral thrush
  139. Osteoarthritis
  140. Osteochondritis dissecans
  141. Osteomalacia
  142. Osteomyelitis
  143. Pain Management
  144. Painful intercourse (dyspareunia)
  145. Patellofemoral pain syndrome
  146. Pelvic inflammatory disease (PID)
  147. Periodontitis
  148. Phantom pain
  149. Pilonidal cyst
  150. Pinched nerve
  151. Plantar fasciitis
  152. Plantar warts
  153. Polymyalgia rheumatica
  154. Polypill: Does it treat heart disease?
  155. Postherpetic neuralgia
  156. Priapism
  157. Ramsay Hunt syndrome
  158. Mayo Clinic Minute: Rattlesnakes, scorpions and other desert dangers
  159. Reactive arthritis
  160. Red wine, antioxidants and resveratrol
  161. Rickets
  162. Ruptured spleen
  163. Sacroiliitis
  164. Sciatica
  165. Scorpion sting
  166. Scrotal masses
  167. Shingles
  168. Shingles and alcohol
  169. Shingles vaccine: Can I transmit the vaccine virus to others?
  170. Shingles vaccine: Should I get it?
  171. Silent heart attack
  172. Sinus headaches
  173. Sleeping positions that reduce back pain
  174. Somatic symptom disorder
  175. Spider bites
  176. Spinal cord injury
  177. Spinal stenosis
  178. Sprains
  179. Heart disease prevention
  180. Stress fractures
  181. Sun allergy
  182. Sun damage
  183. Sunburn
  184. Swimmer's ear
  185. Syringomyelia
  186. Tailbone pain
  187. Tendinitis
  188. Tendinitis pain: Should I apply ice or heat?
  189. Integrative approaches to treating pain
  190. Pain rehabilitation
  191. Self-care approaches to treating pain
  192. Thumb arthritis
  193. Thumb Reconstruction
  194. Thunderclap headaches
  195. Transverse myelitis
  196. Trigeminal neuralgia
  197. Ulcerative colitis
  198. Ulcerative colitis flare-ups: 5 tips to manage them
  199. Varicocele
  200. Video: Allergy or irritant: The truth about your rash
  201. Video: Heart and circulatory system
  202. Heartburn and hiatal hernia
  203. Vulvar cancer
  204. West Nile virus
  205. Wisdom teeth removal: When is it necessary?
  206. Wrist pain