HEALTHY LIVING


These Foods Can Reduce Chronic Pain


End your suff ering by switching to a healthier diet. :: BY VERA TWEED


I A


f you suffer from chronic pain, as more than one in fi ve Americans do, what


you eat — or don’t eat — can bring relief. Excess body weight puts


stress on joints and fat in the abdominal area generates infl ammation which is linked to pain, so losing weight can help. However, new research


from the University of South Australia found that even without weight loss, eating more vegetables, fruits, and other unprocessed foods can signifi cantly reduce chronic pain in overweight or obese women.


The eff ect was less


pronounced in men, and experts believe that men most likely need to lose weight while eating a healthy diet to experience meaningful pain relief. “Chronic pain is often


linked to infl ammation, oxidative stress, and imbalances in the gut,” says Angel Planells, a Seattle-based registered dietitian nutritionist and spokesperson for the Washington State Academy of Nutrition and Dietetics.


WHAT TO EAT “If I eat one piece of salmon, my aches aren’t going to go away,” Planells tells


Powerful Pain-Relieving Spices


study led by the University of Florida in Gainesville found that when people ate foods seasoned with certain spices, their


levels of chronic inflammation dropped. Top anti-inflammatory spices were clove, ginger, rosemary,


Newsmax. “But eating salmon and other oily fi sh, such as mackerel, herring, or sardines, several times per week can help.” These fi sh contain anti-


infl ammatory omega-3 fats, shown in studies to reduce pain in people with osteoarthritis (caused by wear and tear on the joints) and rheumatoid arthritis. If you don’t like fi sh,


taking 2,600 mg or more of omega-3s in a daily fi sh oil supplement is an eff ective alternative. Planells says the other


key foods to regularly eat are leafy greens; berries; nuts and seeds; legumes; extra virgin olive oil; green tea; and fermented foods such as yogurt, sauerkraut, and kimchi.


WHAT TO AVOID Foods that trigger infl ammation and oxidation, says Planells, include refi ned grains (switch to whole grains); processed meat such as sausages, hot dogs, and


bacon; fried foods; and sugary foods and drinks, including candy bars and sodas. For some people, he


adds, dairy products can cause problems and should be avoided. Food additives can also contribute to pain. Studies have found that emulsifi ers in highly processed foods disrupt gut microorganisms. Emulsifi ers to avoid include maltodextrin, mono- and diglycerides, polysorbate 80, and carboxymethylcellulose. Emulsifi ers are found


in packaged snacks, baked goods, sauces, soups, salad dressings, and some yogurts. They make the texture of food more appealing and extend shelf life. Planells recommends


making changes to your diet step by step. For example, aim to eat one more vegetable than usual per day, and try a new vegetable once a week or once a month. This way, you can adopt


and maintain healthier eating habits.


turmeric, sage, and cumin. At the University of California, Los Angeles, researchers


found that when people ate a burger cooked with the spice blend below, their levels of oxidation dropped by 49% compared with the eff ect of eating a burger without the spices, which raised levels of oxidation.


GROUND SPICE PER POUND OF GROUND BEEF


GRAMS


APPROXIMATE NUMBER OF TEASPOONS


Cloves 0.9 0.5


Cinnamon 0.9 0.33


Oregano 5.4 3


Rosemary 0.9 0.75


Ginger 2.1 1


Black pepper 1.2 0.5


Paprika 6.1 3


Garlic powder 2.7 1


90 NEWSMAX MAXLIFE | SEPTEMBER 2025


©ISTOCK


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82  |  Page 83  |  Page 84  |  Page 85  |  Page 86  |  Page 87  |  Page 88  |  Page 89  |  Page 90  |  Page 91  |  Page 92  |  Page 93  |  Page 94  |  Page 95  |  Page 96  |  Page 97  |  Page 98  |  Page 99  |  Page 100