Medically speaking, if you have pain for less than six weeks, it is considered acute, whereas any pain lasting longer is termed chronic.
Pain is most often accompanied by some level of inflammation; inflammation is the body’s natural reaction to an injury, irritation, or infection (both viral and bacterial). The key symptoms of inflammation are: heat, swelling, and redness at the affected site.
Inflammation normally helps fight infections and initiates the healing process after an injury. This is true whether the injury results from a cut, burn, bruise, infection, or even autoimmune diseases such as rheumatoid arthritis or fibromyalgia.
The type of pain and inflammation most of us are familiar with is joint and back pain. In fact, just a few short years ago, chronic inflammatory diseases were defined largely by arthritis and other “-itis” diseases. Over the past several years, however, medicine has started to recognize the fundamental role of inflammation in nearly every disease process.
Newsweek’s Anne Underwood wrote, “Researchers are linking inflammation to an ever-wider array of chronic illnesses. Suddenly medical puzzles seem to be fitting together, such as why hypertension puts patients at increased risk of Alzheimer’s, or why rheumatoid-arthritis sufferers have higher rates of sudden cardiac death. They’re all connected on some fundamental level.”
How Pain Can Run Amok
Even after trauma, however, the inflammatory response may be excessive and result in continued and unnecessary pain. In some conditions, as with rheumatoid arthritis, the inflammation serves no useful purpose and is actually a component of the disease rather than part of the healing process.
Injuries cause pain. The greater an injury is, the greater the pain will be. It takes even the healthiest body some time to heal. As the body heals, the pain begins to lessen. However, chronic pain resulting from runaway inflammation is insidious. This type of pain is what we will be addressing in this article.
Diet Can Be a Strong Contributor to Inflammation and Pain
Today we know that diets high in sugar, refined grains, saturated fats, processed foods, and fast foods are key contributors to the massive inflammation epidemic underlying many major health problems. When inflammation goes unchecked, it damages cells, tissues, and eventually whole organs and systems. This condition is called chronic systemic inflammation.
The following diet tips can help strengthen your body’s defenses against runaway inflammation and the pain that comes with it:
Treating Pain Naturally
EAT FRESH FOODS: Foods should be free of artificial flavors, additives, preservatives, and chemicals, and preferably organic. The fresher the food, the better. For example, blueberries are loaded with anti-inflammatory phytochemicals and antioxidants.
CUT DOWN ON ALL CAFFEINE: Caffeine stimulates the central nervous system, creating a fight-or-flight response. It can increase muscle tension and is associated with a higher incidence of PMS and fibrocystic breast disease in women. If you are a coffee drinker, consider reducing intake gradually to avoid withdrawal symptoms.
REPLACE COOKING OILS WITH OLIVE OIL: Extra-virgin olive oil contains oleocanthal, which acts similarly to ibuprofen by inhibiting COX-2 enzymes involved in joint inflammation.
DRINK PLENTY OF WATER: Proper hydration supports muscle and joint health. When the body’s water supply is low, muscles and connective tissues become weaker and stiffer, leading to more pain.
SPICE IT UP!:
- Ginger: Helps increase blood flow and warm painful joints.
- Cayenne: Blocks substances that transmit pain signals and is often used topically.
- Saffron and Rosemary: Offer anti-inflammatory benefits.
- Turmeric: Fights inflammation and reduces swelling. Consult your healthcare provider before supplementing.
Supplements That Can Help
Omega-3s: Omega-3 fatty acids help suppress inflammation. Good sources include salmon, mackerel, herring, lake trout, sardines, and albacore tuna.
White Willow Bark: Contains salicin, a compound similar to aspirin. It may provide pain-relieving and anti-inflammatory effects. Consult your healthcare provider before use.
A Word About the Role of Regular Exercise in Pain-Relief Management
While rest is sometimes necessary, regular gentle exercise can help manage inflammatory conditions.
Pool Exercises: Studies show improvements in fibromyalgia symptoms and walking ability among participants who engaged in structured pool exercise programs.
Walking: Even a single walking session can reduce low back pain by 10–50%. Just 10 minutes of treadmill walking has been shown to significantly reduce back pain.
“Walking is one of the simplest things you can do for yourself,” says Dr. Dave Drake.
Final Thoughts
Pain and inflammation are natural parts of the body’s defense and healing systems, but when inflammation becomes chronic, it can quietly contribute to long-term discomfort and disease. The encouraging news is that daily choices — including nutrition, hydration, movement, and targeted supplementation — can play a powerful role in restoring balance. By taking proactive steps to reduce inflammation naturally, you support not only pain relief, but your overall long-term health and vitality. Always consult with a qualified healthcare provider before beginning any new supplement or exercise program, especially if you have an existing medical condition.
Until next time, stay healthy!
Yours in health,
Dr. Gregg Gittins
