If you thought that exercise, medicines and weight loss are the only ways to alleviate pain, then you are mistaken. Diet plays an important role in reducing inflammation and soothing pain. There are certain food with omega-6 fatty acid that can trigger inflammation in the body, which would contribute to existing pain in the hip or lower back. However, foods rich in omega-3 fatty acid help in getting relief from pain. A change in your diet could bring about major difference in your health and help you to overcome pain in various areas of your body.
Foods that are rich in Omerga 6 fatty acids, especially junk food, should be avoided at all costs to reduce the chances of inflammatory responses made by the body. Though some omega-6 fatty acids are necessary for our health, we tend to have so much processed food in our diet that the ratio of omega-3 fatty acids to omega-6 fatty acids becomes out of balance. Excessive consumption of omega 6 fatty acids can speed up the inflammatory response of the body, thereby leading to increased pain. It would also do good to limit alcohol consumption and quit smoking completely. These things have an impact on your body’s inflammatory response apart from damaging vital organs.
Foods to be Included in the DietOmega3 fatty acids are good for the health and they help in reducing inflammation in the body which leads to relief from pain. Dieticians and doctors advise the inclusion of omega 3 rich foods in the diet. When coupled with healthy cooking methods, these foods can actually turn out to be beneficial for your health.
Some Omega-3 fatty acid rich foods are:- Cold-water, fatty fish like salmon, herring, anchovies, mackerel, sardines, and tuna
- Some plant and nut oils like olive, canola, and flaxseed oils
- Leafy green vegetable like broccoli and lettuce
- Walnuts and pecans
- Flaxseeds
If the omega 3 fatty acid requirement is not being fulfilled through these foods then you could take fish oil supplements. Additionally, you should opt for foods with lower glycemic levels such that the blood sugar levels do not fluctuate dramatically. Switching to a whole grain diet should help you in controlling your blood sugar levels.
Certain changes to the cooking / preparation method can bring a lot of difference to the health quotient of the food(s). For example, you could replace butter with olive oil or flaxseed oil for a healthier cooking medium without compromising on taste. For meat eaters, it would be a nice option to try baked salmon instead of steak. There is no dearth of recipes for healthy food that do not compromise on taste at all. In fact, a lot of people come up with their own recipes that not only taste great, but also have great health value.
Did you know that using certain herbs and spices in your culinary preparations can reduce inflammation? Turmeric, often found in Indian food, and ginger have been shown to reduce inflammation. Indian recipes are known for their extensive usage of spices in good concentrations. You could try out some of these recipes yourselves. Indian cuisine has a good balance between vegetarian and non-vegetarian dishes, so you would get to know about the different spices that go into preparing these delicacies.
Lifestyle Changes NeededEating the right food and the right amount of food does help in reducing inflammation, but that alone cannot help you to get relief from pain. Lifestyle changes are equally important for living a pain free life. If you are prone to working long hours without much physical activity, then you should consider using seat cushions for reducing spinal pressure and in turn lowering the risk of back / hip pain . For those who have a hectic schedule and are not able to find out time for exercise or walks, then you should consider doing Yoga for a few minutes every day. This does not require a lot of space or time, and can be done anywhere as long as you have a proper surface. Just be vigilant to the signs and symptoms of body pain and get treatment on time to avoid serious complications later.