Newsletter: Expert Insights

Hello everyone!

My name is Tahlia and I am a dietitian that has been working with the Effective Pain Solutions group. For those who don’t know exactly what a dietitian does, we as a profession treat a range of health conditions, as we understand how food can affect the body and overall health and wellbeing (1). As someone who experiences chronic pain, I know first hand how pain can interfere with our daily lives. What I am passionate about is how nutrition actually has a part to play in our experience of pain. So how? Well as you are likely aware, pain can affect many aspects of our lives. This can be medically, psychologically and socially, and as you may have discovered these factors are intricately connected.

Medically, there are many ways pain and nutrition are linked. For example, pain causes a chain reaction in the body that causes inflammation. Consuming healthy fats and antioxidants can have a positive impact on these levels when eaten over a period of time (2, 3). Our gut bugs (a biome of bacteria that live within our gut) also have a role to play here. The more “good” bugs exist within this biome, the better our chances are of lowering inflammation among other positive benefits (4). Eating a wide variety of plants (fruit, vegetables, legumes, wholegrains, nuts & seeds) can increase the number of “good” bugs in the gut and keep us healthy (5, 6). Lastly, the medication for pain management can have some nasty side effects like constipation. Increasing water and fibre intake can help manage the bowels and keep you regular (7).

Psychologically, our mental health can impact our food choices including what we eat, how we eat and why we eat it. When we are feeling low or agitated, which can happen often for those who experience pain, it can be easy to undereat, overeat or not eat mindfully. This could mean we aren’t making the best choices for us, and our pain, at the time. On the other hand, eating certain foods can have a positive effect on our mental health. Research suggests foods like berries, leafy greens, oily fish and nuts (among others) can boost happy hormones and reduce the risk of anxiety and depressive disorders (8, 9, 10).

Our attitude toward food is also relevant in a social setting. When we experience pain, it is easy to withdraw and reduce social connections and interactions (11). This may mean we are missing out on a whole experience with food when we really could be out enjoying food with friends or family. This may even be as simple as catching up with a friend for coffee and cake (cause who doesn’t love dessert!). 

So how can a dietitian help? A dietitian can help you make informed choices about how food fits into your life and around your pain experience. For example, on a “bad” day where many things are difficult, having recipes on hand that are a low mental load can be useful. Let’s take a stir-fry for example. Buying already cut meat, frozen vegetables, microwavable rice and a packet sauce gives you a complete, nutritious meal that is packed with veggies with little to no preparation and leaves more room for self care.

I hope it is a little clearer how pain and nutrition are related, and how working with a dietitian to tailor your specific needs has the potential to improve your experience with pain.