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You often hear the phrase “you are what you eat”, well what most people do not know is that this is particularly true when it comes to your chronic pain level.


According to Dr. Fred Icaburg a researcher from Harvard Department of Nutrition says, “A lot of chronic pain is the result of chronic inflammation and the evidence is quite strong that your diet can contribute to increased inflammation. But your diet is the best way to reduce it”.


Here are 5 foods that you can easily put into your diet to live better, longer, and with less inflammation.



These juicy little superfoods are an incredible way to reduce inflammation and lessen pain. They are loaded with phytonutrients that are pact with fiber, vitamins, and minerals. Berries provide antioxidants known as anthocyanins, these compounds help reduce inflammation, boost immunity, and reduce heart disease.


Berries are top of the list for ways to live a healthier life because they are easy and enjoyable to implement in our daily routine. They are great additions to smoothies, protein shakes, oatmeal, yogurt, and a replacement for your side of potato chips!


Start adding these berries into your diet.

  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries



This fatty fish (healthy fat) has the long chain omega-3 fatty acids EPA and DHA. The EPA and DHA help reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney issues. Salmon is also a heart healthy nutrient food that can relieve joint tenderness if you have rheumatoid arthritis.

Other varieties include

  • Tilapia
  • Tuna
  • Markel
  • And if adding fish to your diet daily is impractical you can add a daily fish oil supplement


Pumpkin Seeds

This food is especially beneficial to increasing the longevity of our health, because it is a terrific source of magnesium. Up to 50% of the US population is magnesium deficient.  Vitamin D can’t be metabolized without sufficient magnesium levels, meaning Vitamin D remains stored and inactive for as many as 50% of Americans. Magnesium is also a mineral that helps with those nasty migraines and prevent osteoporosis.


Other food choices to get your daily magnesium requirements include.

  • Cashews
  • Spinach
  • Beans
  • Almonds



Ginger has been a staple for anti-inflammatory medicine for hundreds of years. The medicinal herb is most used to fight nausea and indigestion. However, ginger also has extraordinary anti-inflammatory properties that fight pain and achy joints.


Ginger is like berries because it can be easily thrown into spices, sauces, and marinades. This addition of ginger will not just benefit your health but give life to your plate. YUM! It is also included in many Asian recipes and famously used as a side with your sushi.



Turmeric is another staple used in medicine for hundreds of years. It originates in India and has proven to have medicinal properties.

Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammation effects and is an extraordinarily strong antioxidant. And a recent analysis of research published in the Journal of Medicinal Food on turmeric extracts concluded that eight to 12 weeks of treatment with standardized turmeric extracts can reduce pain due to arthritis, compared with placebo.


This may be surprising to many, but turmeric can be a practical addition to our diets.

  • Blend it in smoothies
  • Add in soup Recipes
  • Turmeric is the spice that gives curry chicken its yellow color
  • Add in rice dishes

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