2023-12-13 11:49:45
Nutrition can improve health and directly influence people with chronic pain. Leading a healthy lifestyle, with a diet that balances the intestinal microbiota and is rich in polyphenols and omega 3 acids can help to cope with this continuous discomfort. Knowing how to take care of yourself is essential.
Cover of the guide “Self-care for people with pain”. Photo provided
Not only nutrition, but also rest, sleep, physical activity or sexual life in people with chronic pain are essential to try to calm it and prevent it.
This is stated in the guide “Self-care in people with pain”coordinated by the nurse Manuela Monleónspecialist in family and community nursing and doctor in health care, in collaboration with the pharmaceutical company Grünenthal.
The publication promotes in a simple way the development of “analgesic behavior” to combat pain, that is, “what they can do to feel better and live with the disease, which will have an impact on the patient’s health and autonomy,” explains the nurse.
People who have any chronic health problem, such as those who suffer from permanent pain, need to take measures to achieve the highest level of autonomy and quality of life that the disease situation allows, the guide states. .
Nutrition against chronic pain
It is not just about feeding ourselves, but about nourishing ourselves and that means that our body absorbs, transforms and uses the nutrients in food to obtain the energy necessary to live.
Different health problems are related to inadequate nutrition and some diseases and pain can be aggravated by this bad habit, the guide warns.
What should be avoided?
“Miracle” diets: The eating plan must be individual and adapted to each person. For this reason it is advisable to seek advice from a professional specialized in nutrition.
Overweight and obesity: A high weight overloads the joints, promotes poor posture and favors the appearance of pain and other diseases. The diet must be adjusted to real needs (weight, height, occupation, etc.), ensuring that it contains the nutrients we need daily.
Toxic habits: It is recommended to avoid the consumption of alcohol, tobacco and other types of drugs.
Toxic habits increase inflammation, pain in certain diseases and create dependency.
Saturated and trans fats: We can find them in butter, convenience foods, hydrogenated vegetable oils, sunflower oil and safflower oil. Reducing saturated and trans fats, in addition to helping to control cholesterol and triglyceride levels, reduces the risk of cardiovascular diseases and inflammatory processes.
What diet should you take?
To have a balanced and nutritious diet it is necessary:
Take care of the intestinal microbiota
The intestinal microbiota is unique and varies depending on modifiable factors like eating habits; drugs used; environment and livelihood; overweight/obesity; and others not modifiable such as genetics, anatomy of the gastrointestinal tract, gestational age, type of delivery and age of the person.
That is why it is good to consume foods rich in probiotics: natural yogurt, sauerkraut, fermented soy, kombucha, kefir, sourdough bread, pickles (pickles, chives…), among others, the publication notes.
Some studies link probiotics with inflammation and are considered to help reduce abdominal pain in irritable bowel syndrome.
Polyphenols have antioxidant properties, vasodilatory effects and help control cholesterol and triglycerides. A nutrition rich in these compounds can improve health and reduce chronic pain and the incidence of other diseases.
Infographic of the guide “Self-care for people with pain”. Photo provided
Omega 3 acids help reduce inflammation and improve the immune system, according to the guide “Self-care in people with pain”.
Salmon, sardines, nuts or avocados are some of the foods that contain them.
Vitamins and other micronutrients
Vitamin D: It has an important role in the nervous, muscular and immune systems, and is essential in bone mineralization at all ages. In addition, it is an antioxidant and its deficiency is associated with muscle fatigue.
Experts recommend sunbathing your arms and legs for 10-15 minutes a day and consuming foods such as oily fish, beef liver, milk and other dairy products, and egg yolk.
Vitamina B12: intervenes in neurological processes related to pain. It is found in foods such as meat, beef liver, poultry, eggs, fish and clams, and milk and dairy products.
Magnesium: Its deficiency is associated with muscle spasms, inflammation and neuropathic pain.
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