Mediterranean Diet Can Reduce Chronic Pain and Inflammation: Study

Eating a diet rich in fish, greens, and wild grains might offer benefits for the 1 in 5 Americans with chronic pain.

Shutterstock

The Mediterranean diet—with its abundance of fresh, plant-based ingredients and fresh sea catches—may offer more than a delicious dinner option for the growing number of Americans with chronic pain.

A recent scientific review shows that Mediterranean-style dining could reduce inflammation and musculoskeletal pain.

Published in the journal Pain Physician, the review analyzed 32 research articles to determine the eating patterns most effective in alleviating pain. The Mediterranean diet, as well as vegetarian and vegan diets, had the most substantial evidence to that end.

Calming Inflammation

Inflammation is the underlying driver of pain caused by injuries and arthritis. Yet not all inflammation is bad; short-lived inflammation is how the body mends itself after injuries and fights infections. Under normal circumstances, this inflammatory response is site-specific, and the immune system shuts it down once new tissue is formed.

However, when not calmed, the immune response becomes chronic, like a campfire that spreads throughout a forest. For example, in patients with rheumatoid arthritis and osteoarthritis, continuous inflammation in the joints causes cartilage damage and crippling pain. Fortunately, changes in diet can reduce or even reverse chronic inflammation and pain.

“We know that certain foods are beneficial for our bodies and can improve joint discomfort,” Cari Riker, a registered dietitian specializing in chronic pain issues, told The Epoch Times. “For most people, the Mediterranean diet is a well-balanced diet that offers a wide variety of plant-based foods that can really support our immune function, as well as calm down overall inflammation.”

For those seeking the best anti-inflammatory foods and lifestyle, the Mediterranean diet shows promise for keeping inflammation at bay.

An appetizing Mediterranean salad with cucumbers, bell peppers, baby arugula, and chickpeas. Cara Michelle Miller

How Does the Mediterranean Diet Ease Pain?

Beyond their great flavors and health-boosting ingredients, the foods common to the Mediterranean region are full of vital antioxidants shown to play a role in reducing pain. In a study published in January, women consuming diets with the most antioxidants had a 11.7 percent lower risk of experiencing lower back pain compared to those who ate diets with the least antioxidants.

Antioxidants decrease oxidative stress, protect tissues from damage, and help to reduce inflammation. Hundreds of different antioxidants are found on a typical Mediterranean plate, but three stand out for their potential pain-reducing properties: alpha-lipoic acid (ALA), coenzyme Q10 (CoQ10), and hydroxytyrosol.

It may be this diet’s abundance of these essential nutrients, along with high amounts of omega-3 fatty acids, that make it effective in easing chronic pain.

1. Increases Alpha-Lipoid Acid

Wild greens and many other fresh ingredients plentiful in Mediterranean cuisine are full of alpha-lipoic acid. ALA converts blood sugar (glucose) into energy. ALA supplements have been shown to decrease inflammation, according to a meta-analysis.

Foods with ALA include anything leafy—spinach, kale, arugula, and romaine lettuce—and other vegetables, such as broccoli, peppers, Brussels sprouts, tomatoes, potatoes, and peas.

Other sources of ALA to consider eating occasionally are lean red meat and organ meats, which Mediterranean people consume in limited portions. Health experts recommend 90 percent lean/10 percent fat for ground meats. In traditional Mediterranean dishes, kidneys, liver, and spleen are sometimes enjoyed from free-range sources.

2. Boosts Coenzyme Q10

CoQ10 occurs naturally in the body, but production declines with age, decreasing the body’s ability to manage inflammation and oxidative stress effectively. Research has shown that CoQ10 reduces inflammation and improves joint pain. In one study, taking an additional CoQ10 supplement while on a Mediterranean diet significantly lowered inflammation.

Dietary sources of CoQ10 include oily fish, lean chicken, walnuts, sesame seeds, and germinated whole grains. Grains common to the region include barley, buckwheat, bulgur, farro, oats, polenta, and rice.

Most people get sufficient CoQ10 through a balanced diet, but a health care provider may recommend supplementation for people with chronic pain.

Oily fish such as salmon are a primary source of CoQ10. FotograFFF/Shutterstock

3. Adds Hydroxytyrosol

Olives are central to the Mediterranean diet. Hydroxytyrosol occurs naturally in the olive fruit, pulp, and leaves and is found in extra-virgin olive oil, olives, olive paste, and olive leaf extract. Although the authors of the Pain Physician study did not find sufficient evidence that olive oil reduces chronic pain, not all olive oils contain the same amounts of hydroxytyrosol.

Animal-based research has shown that hydroxytyrosol can reduce inflammation and associated pain. Hydroxytyrosol helps immune cells make interleukin-10, which calms inflammation.

4. Offers Omega-3 Fats

The fresh catches from the Mediterranean region provide meals high in omega-3 polyunsaturated fatty acids, which have anti-inflammatory effects.

Recent research also shows that omega-3s relieve pain and improve joint function in patients with osteoarthritis.

Omega-3s aren’t limited to fresh tuna, mackerel, sardines, and anchovies, although these are excellent sources. Walnuts are one of the best plant-based sources of omega-3 fatty acids. In fact, a handful of walnuts, about one-quarter cup, provides more than the daily recommended value of omega-3 fats.

5. Limits Processed Foods

Another critical characteristic of Mediterranean eating is that it limits how much ultra-processed foods and sugar one eats. These foods trigger inflammation when eaten regularly. Replacing packaged snacks and chips with hummus and pita bread or vegetables, fruits, nuts, or yogurt makes for a far healthier diet.

The hallmark of this diet is the diversity of fresh fruits, vegetables, whole grains, legumes, fish, nuts, seeds, and olive oil, balanced with some dairy and meat.

Besides the Mediterranean diet, another eating pattern rich in plant-based foods—and full of these powerhouse antioxidants—is an Asian diet. Additionally, researchers found evidence that using turmeric, a potent anti-inflammatory spice common in Asian cuisines, also helps to reduce inflammation and associated pain.

Foods with ALA include anything leafy and other vegetables, such as broccoli and tomatoes. Joaquin Corbalan P/Shutterstock

Making the Change

Different factors contribute to chronic inflammation, including diet and lifestyle. Specifically, certain foods can have positive or negative roles.

“Inflammatory markers increase based on what we’re eating,” Ms. Riker said.

“It’s important to get a snapshot of someone’s overall diet and lifestyle to see what things are helping or hurting their pain condition.”

If someone eats the standard U.S. diet, it’s essential that they get foods that can relieve the causes of their discomfort.

“It’s important to eat foods that have been shown to help ease pain and inflammation,” Ms. Riker said.

Equally crucial is matching the food preparation with the condition. For example, eating raw vegetables can aggravate certain chronic pain conditions, such as irritable bowel syndrome.

Additionally, eating is a common way to cope with pain, which can make dietary changes even more difficult.

“One way to start is by trying one new food or dish every week and gradually increasing your intake of these foods,” Ms. Riker said.

This slow introduction to the Mediterranean diet can make the changes seem less drastic while offering all of the potential benefits.