It is totally normal to feel pain from time to time, but if a pain lasts more than 12 weeks it would be rated as chronic pain. While regular pain is intermittent (it comes and goes depending on the situation) chronic pain is persistent and long-lasting.
The reason for chronic pain
According to different studies, chronic pain is the result of inflammation; a regular background response to frequent, low-level cellular damage. An anti-inflammatory diet helps you uplift your natural inflammatory response back, giving your body a chance to repair itself and get back to working properly.
Top anti-inflammatory foods that beat pain down
The following foods will help your inflammatory system respond, decreasing cellular damage and overall pain. Make the conscious decision and add them to your diet as much as possible.
Besides being the absolute best, caffeine is filled with powerful antioxidants such as chlorogenic acid, hydroxycinnamic acid, kahweol, and cafestol that will help you beat the effects of inflammation.
If you don´t like coffee you can choose green tea or decaf coffee. Both are still good sources of polyphenols, a powerful type of antioxidant that turns off inflammatory pathways and protects your cells from oxidative stress.
2.- Bright Veggies:
Bright color veggies and fruits are high in polyphenols and therefore an incredible source of antioxidants.
Veggies like red cabbage, spinach, kale, rainbow chard, broccoli, and asparagus and fruits like grapes, berries, kiwifruits, plums, apples, and cherries are rich sources of polyphenols.
If you want to decrease inflammation or address chronic pain, focus on eating a couple servings of berries per day for faster results.
3.- Fatty Fish:
Wild Salmon and other fatty fish are a great way to increase your Omega 3 intake. Omega 3 is responsible for decreasing systemic inflammation and preventing tissue damage and swelling that then causes pain.
We recommend the consumption of wild caught salmon because the farmed version has an inferior nutritional value and contains contaminants from farm water.
4.- Olive Oil:
Chronic inflammation is a leading driver of diseases, such as cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimer’s, arthritis and even obesity.
Extra-virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits. Research also suggests that oleic acid, the main fatty acid in olive oil, can reduce levels of important inflammatory markers like C-reactive, a protein that increases inflammation and therefore pain.
To reduce your inflammation levels, aim for an overall healthy diet. If you’re looking for an eating plan that follows the rules of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils. keep in mind that its all about building a better version of you from the inside out and that building lasting results takes time but it will eventually pay off, so keep your motivation up!
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