Dietary Changes May Help Ease Pain

Investigating the Diet - Pain Connection

Pain is the number one cause of disability in adult Americans. It affects 1 in 3, or about 50 million people according to 2005 government figures. Many herbs or specialized nutrients such as Boswellia, Devil's Claw and glucosamine have been studied for arthritic pain, and willow bark was the botanical forerunner of today's aspirin. Yet only now are we beginning to investigate the pain-reducing effects of common foods and the nutrients they provide. Supplemental vitamin C, for example, has been shown to help prevent the debilitating neuropathic pain that can develop after trauma such as fractures and sprains.

Hippocrates advised: "Let food be thy medicine and let thy medicine be food". Although dietary strategies are not meant to take the place of appropriate OTC analgesics and prescribed medications, eating differently may well be a complimentary way to help cope with pain, according to a recent review.

Fish Fats Fight Pain

EPA and DHA from fish have the greatest evidence supporting their pain-relieving effects. Supplemental omega 3s may be as effective as ibuprofen for neck pain and back pain, as well as reducing inflammatory joint pain. Researchers have found that diets low in omega 3 fats are correlated with more severe menstrual pain, while omega 3 fatty acids have been shown to decrease that pain. Some evidence also suggests a protective effect of omega 3s against depression, which can worsen chronic pain.

The omega 3s may be helping in a number of ways. In addition to dampening inflammation, they may influence pain perception through their role in nerve signaling pathways. Though an optimal pain-relieving level of omega 3s is not known, clinicians at the McGill University Pain Centre in Montreal report that they typically use 1 gram daily - an amount found to be clinically effective in various pain conditions. Keep in mind that dietary changes are gradual and may not be noticeable for several weeks to months. Also, the omega-3 fatty acid in flaxseed is not the same as those from fish, and has not been extensively studied.

Cherries Counter Painful Gout, Sore Muscles

Cherries, which have been traditionally used to treat everything from sore throat to more serious pain, are rich in anti-inflammatory compounds called antho-cyanins. Daily consumption of cherries was recently shown to reduce pain in patients with gout by reducing inflammation and helping to eliminate excess uric acid.
In another study, drinking a 12 oz. cherry juice blend twice daily was superior to placebo in quelling post-exercise muscle pain. One professional hockey team, in fact, has reportedly added a tart cherry sports drink to its after-workout regimen to aid muscle soreness.

Soy, Fiber, Tea, Wine & the Occasional Sweet?

A number of healthful foods and beverages may hold pain-relief promise, although more research is needed. For example, a population-health study has linked higher fiber intake with lower levels of menstrual pain in young Japanese women. One theory is that fiber could decrease levels of estrogen, and suppressing estrogen has been associated with analgesic effects.

Soymilk has been reported to decrease menstrual cycle-related breast pain, as well as the pain and discomfort associated with osteoarthritis. And in a preliminary study, substituting high levels of soy for other protein and fat in the diet was found to provide meaningful pain relief for nearly 1/3 of participants who were recovering from surgery or trauma.

Caffeine alone is not very effective for pain. But it can significantly increase the effects of acetaminophen and ibuprofen. In one study, 100 mg of caffeine (about the amount in a cup of strong coffee) doubled the effect of a single dose of ibuprofen after oral surgery. In addition to caffeine, green tea contains a compound (EGCG) that has been experimentally shown to decrease levels of inflammatory markers that can occur in people with rheumatoid arthritis. Animal research, too, raises the possibility of a pain-relieving role for a compound in red wine called resveratrol.

Finally, can our craving for sweets be linked to pain relief? The answer is likely yes, since sucrose (sugar) has been shown to reduce crying and pain behavior after blood draws in newborns. It seems to be the sweet taste itself that brings a mild analgesic effect by stimulating the release of the body's endorphins.

Reference
Pereira J and Shir Y. Reducing pain through dietary changes. Clinical Nutrition Insight. 34:1-4, 2008.