Back pain is a debilitating but all too common condition that can impose serious restrictions on a person’s way of life. Many people find themselves trapped on a seemingly endless cycle of painkillers and medication, but that isn’t the only option. Dietary changes can make a big difference, both those suffering from chronic pain and those recovering from surgery.
#1 Cruciferous vegetables
Broccoli, kale, cauliflower, and Brussel sprouts all fall under this classification and are associated with decreased cancer and heart disease risk. That’s all down to their anti-inflammatory properties, making them excellent choices for back pain. These vegetables are rich in antioxidants that reduce the levels of cytokines in your body, combating inflammation.
#2 Salmon
Fatty fish is rich in much-vaunted omega-3 oils, often touted as a superfood with a wide range of health benefits. It also contains the acids EPA and DHA. These two acids metabolize to yield an anti-inflammatory effect, compounded over time if you consume them regularly. Salmon is the best choice, but sardines, herring, mackerel, and anchovies shouldn’t be overlooked either.
#3 Flaxseeds
Much like fish, flax seeds are full of omega-3, as well as omega-6. These work to reduce the body’s inflammatory response. Chia seeds are a great choice too. You can eat these seeds as a healthy snack or add them to salads. Some people even use them in baking, and they make a tasty addition to cookies or muffins.
#4 Turmeric
Turmeric is such a popular anti-inflammatory spice that it’s often sold in shot form and is popular amongst athletes looking to recover quickly after an intense workout. It’s also taken to naturally support recovery after back therapy, surgery, or a visit to a stem cell clinic. Turmeric is a versatile ingredient that makes a tasty addition to curries and a foundation for the traditional Moroccan tagine.
#5 Ginger
Much like turmeric, ginger is widely available in shot and drink form, but you don’t necessarily need to take it that way. Ginger can be baked into most dishes like curries, flavored meats like chicken, or give some additional spice to fish. You can even pair it with steamed salmon and broccoli for a truly anti-inflammatory dish!
#6 Berries
All berries are bursting with vitamins, minerals, and fiber, but they also contain anthocyanins. These are anti-inflammatory compounds that reduce the risk of heart disease and can be useful in pain management. Blueberries are the pick of the bunch, but strawberries, raspberries, and blackberries aren’t far behind. Combining a variety of berries into a fruit salad is a fantastic option for anyone suffering from back pain.
#7 Green tea
Green tea has so many health benefits that it’s easily one of the best drinks to consume. A lot of those benefits can be traced back to its high epigallocatechin-3-gallate content, which reduces cytokine production in the body. This yields an anti-inflammatory, anti-pain response, so it’s an excellent choice for sufferers.
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