There can be a considerable number of factors that may lead to chronic pain. However, there may be a palpable connection between what we eat and chronic pain. Sometimes, we may be unaware that food quality may either enhance or impede the operation of the immune system. Some foods may trigger this system to overwork when it may not be necessary to do so. Other foods may keep this system in check, allowing it to only perform its homeostatic and protective role in the event of a threat. Let us explore then the various food options... ANTIOXIDANTS Inside the body, oxygen molecules may be present looming around in a negatively charged state. In this state, they present as free radicals. These charged bodies then constantly look to interact with cells in the body. This process may be constantly occurring with a balance to repetitively correct this charged state. An antioxidant thus plays a role in keeping these negatively charged molecules happy so that they do not begin to interfere with your normally healthy cells in the body. Antioxidants therefore act as that buffer protecting normal cells from interacting with free radicals. So what is the link between antioxidant and chronic pain? Antioxidants work to fight off those free radicals so that there are fewer ones that are trying to interact with both your healthy and already injured cells and ultimately this works to reduce effects of tissue damage, minimizing at best the sensation of pain. SOURCES OF ANTIOXIDANTS BEANS One rich source of antioxidants is in beans. Beans carry a rich source of phenols, which is a type of antioxidant. Not only do beans carry a rich source of antioxidants but it has a high protein content and fibre. Beans may be an inexpensive option when considering it as a source of antioxidants. You may include beans as part of either your lunch or dinner meals. Nutrients may be extracted best when the beans are soaked overnight or brought to a boil. The objective is that the beans can reach a soft state for consumption. Soaking beans in water also may help to remove unwanted proteins that may be harmful for the body. Be sure to remove and rinse the beans after soaking overnight. BEET Beetroot carries another group of antioxidants called betalains. ZINC The mineral zinc has a contributory role in protecting normal cells from potential damage of those looming free radicals. This mineral works through various mechanisms to maintain this protective function. It serves as a co-factor for enzymes that participate in the defense against oxidative stress in the body. Moreover, it inhibits enzymes that induce the oxygen free radical states, while inducing synthesis of molecules such as metallothionein, which also works to buffer the free radicals from reaching normal cells in the body. Meats can be prepared by roasting and nuts such as cashew or almond can also be dry roasted. Also, consider low fat or non-fat dairy products in swiss, cheddar or mozzarella cheese and yogurt. Least benefit of zinc occurs if taken from cereals and plant-based foods as these foods contain substance phytate that binds zinc, hence lowering its availability for the body. SPINACH Spinach, one of the green leafy vegetables, provides another strong source of antioxidants to fight against the oxidative stress in the body. Not only is its antioxidative property functional inside the body, but it also produces a substance, lutein that works to protect the eyes from any potential free radical damage by Ultra violet radiation. Caution must be taken however in the quantities of consumption as too much consumption may lead to accumulation of calcium oxalate crystals and eventual stone formation in the renal system. BERRIES Berries provide a blend of nutrients and non-nutritive components that all fight against the oxidative stress that may be induced by free radicals. Berries specifically contains vitamins A, C and E and these vitamins carry not only antioxidant properties but posses properties that fight against inflammation. Greatest benefit is achieved when berries are consumed when fresh and in their raw state, as it remains largely free from heat or oxidation during processing. OMEGA -3 FATTY ACIDS The Omega-3 fatty acids constitute a group of essential fatty acids that are poly unsaturated and these acids reside within the membranes of cells throughout the body. The 3 in “Omega-3” comes from the three acids: ALA - alpha-linolenic acid EPA - eicosapentaenoic acid DHA - docosahexaenoic acid From these acids, there are compounds derived that play a role in fighting against inflammation, helping the body to return to their homeostatic states across various systems. This group of acids, therefore helps to keep in check the normal immune regulatory functioning of the body. Conditions where benefit of the consumption of this group of acids is best demonstrated include Osteoarthritis, Rheumatoid Arthritis, Inflammatory Bowel Disease, Heart Disease and Neuropathy. This group of fatty acids must be sought through consumption of certain foods and these include olive oil, flaxseed oil, and fish such as salmon, sardines, and mackerel. EPA and DHA can be extracted from fish, while ALA can be found in leafy vegetables, nuts and oils, such as flaxseed oil and vegetable oil. REFERENCES A. Hacimuftuoglu, C.R. Handy, V.M. Goettl, C.G. Lin, S. Dane and R.L. Stephens, Jr. Antioxidants attenuate multiple phases of formalin-induced nociceptive response in mice. Behavioural Brain Research; Volume 173, Issue 2 , 16 October 2006, Pages 211-216. Kanner J, Harel S, Granit R. Betalains--a new class of dietary cationized antioxidants. J Agric Food Chem. 2001 Nov; 49(11):5178-85. Kujawska M, Ignatowicz E, Murias M, Ewertowska M, Mikołajczyk K, Jodynis-Liebert J. Protective effect of red beetroot against carbon tetrachloride- and N-nitrosodiethylamine-induced oxidative stress in rats. J Agric Food Chem. 2009 Mar 25; 57(6):2570-5. Clifford T, Howatson G, West DJ, Stevenson EJ. The potential benefits of red beetroot supplementation in health and disease. Nutrients. 2015;7(4):2801-2822. Published 2015 Apr 14. doi:10.3390/nu7042801 Patras A., Brunton N. P., O’Donnell C., Tiwari B. K. (2010). Effect of thermal processing on anthocyanin stability in foods; mechanisms and kinetics of degradation. Trends Food Sci. Technol. 21 3–11. 10.1016/j.tifs.2009.07.004 Bioactive Compounds and Antioxidant Activity in Different Types of Berries. Skrovankova S, Sumczynski D, Mlcek J, Jurikova T, Sochor J. Int J Mol Sci. 2015 Oct 16; 16(10):24673-706. Olas B. Berry Phenolic Antioxidants - Implications for Human Health?. Front Pharmacol. 2018;9:78. Published 2018 Mar 26. doi:10.3389/fphar.2018.00078 Sibille KT, King C, Garrett TJ, et al. Omega-6: Omega-3 PUFA Ratio, Pain, Functioning, and Distress in Adults With Knee Pain. Clin J Pain. 2018;34(2):182-189. doi:10.1097/AJP.0000000000000517
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