Pain-Free? Allergies? Food Sensitivities?
Those with muscle pain, fatigue, and other symptoms of chronic aches and discomfort may turn to diet and lifestyle changes for relief. Many people with pain in the body often have food sensitivities that may not show up in food allergy or intolerance tests. Would you ever think that consuming certain foods could make pain and stiffness worse? Certain foods and beverages can trigger the release of neurotransmitters in the brain that heighten sensitivity in nerve cells in the body, causing pain.
There are some general rules to consider that can reduce symptoms and/or severity of pain in the body. They include:
Eat Whole Foods At Every Meal– fresh foods do not contain additives, preservatives or fillers that might contribute to irritable bowel syndrome (IBS), fibromyalgia and cause pain in the body.
Choose Organic Foods Whenever Possible – they are grown without chemicals and pesticides that can trigger pain in the body. Alternatively, wash your fruits and vegetables with soap and water to help remove pesticide chemicals.
Do NOT Drink Too Much Caffeine – drinking too much caffeine may boost energy, however too much may cause more harm than good. Pain in the body caused by fibromyalgia is linked to an imbalance of chemicals in the brain that controls mood and is often accompanied by fatigue and restless sleep.
Test Your Response to Nightshade Vegetables – such as potatoes, tomatoes and eggplant with components that are neurotoxins and have been shown to aggravate joint pain and arthritis in some people.
Eat Fish – getting plenty of omega-3 essential fatty acids through eating fish like salmon are good for the heart and brain as well as for reducing inflammation in the body. If you are not a fan of fish, consider a high quality fish oil supplement or krill oil if you are over the age of 50 for better absorption. Take a look at the following list of fish that contains mercury:
Moderate Mercury Eat six servings or less per month:
- Bass (Striped, Black)
- Cod (Alaskan)
- Croaker (White Pacific)
- Halibut (Atlantic and Pacific)
- Jacksmelt (Silverside)
- Lobster
- Mahi Mahi
- Monkfish
- Perch (Freshwater)
- Sablefish
- Skate
- Snapper
- Tuna (Canned chunk light)
- Weakfish (Sea Trout)
High Mercury Eat three servings or less per month:
- Bluefish Grouper
- Mackerel (Spanish, Gulf)
- Sea Bass (Chilean)
- Tuna (Canned Albacore)
- Tuna (Yellow Fin)
Highest Mercury Avoid eating:
- Mackerel (King)
- Marlin
- Orange Roughy
- Shark
- Swordfish
- Tilefish
- Tuna (Bigeye, Ahi)
Beware Of Gluten And Yeast – both have been shown to add to pain in the body. They are both found in a variety of breads, baked goods, cakes, cookies, pies, and processed foods. A two-week gluten free trial can help you to determine if you have gluten sensitivity or actual celiac disease. If you are sensitive, your doctor can test you for celiac disease.
Are You Lactose Intolerant? Many people have trouble digesting dairy products simply because they lack the lactase enzyme to digest the lactose (sugar) in dairy foods. It can trigger a response in the immune system that can trigger inflammation and pain in the body.
Cut Back On Processed Carbohydrates – those dealing with fibromyalgia often have low adrenal gland functioning and that affects the metabolism of carbohydrates that can lead to hypoglycemia. Eating high-quality protein and fats with carbohydrates helps keep blood sugar stabilized.
Avoid Aspartame – aspartame is an artificial sweetener found in soft drinks and sugar-free desserts to salad dressings and frozen foods. It is not dangerous to most people if consumed in moderation, however it can trigger irritable bowel syndrome and fibromyalgia. In fact, avoid all soda—they are either high in sugar, or high in artificial sweeteners.
Watch Out For Food Additives – make note of how you feel after eating a meal. If you experience headaches or pain in the body, it might caused by MSG – a flavor enhancer that is high in sodium, and often found in Chinese food, fast food and many processed pre-packaged foods.
Find A Healthy Substitute For Junk Food – junk food is highly processed and often full of sugar, caffeine and trans fats that contribute to weight gain, poor sleep, compromised immune system and irritated muscles. Instead of choosing something to eat from a vending machine, bring or pack a healthy meal or snack.