Eating a lot of colorful fruits and vegetables, consuming a lot of omega-3 will help improve back pain caused by inflammation.
Back pain can be related to tendons, ligaments, vertebrae, discs or nerves. In addition, pain can also come from causes outside the spine. To deal with back pain, many people choose to replace high-tech cushions or ergonomic office chairs. These solutions, although effective, are only short-term and are not considered long-term solutions.
A study to be presented at the American Association of Academic Physical Physicians (AAP) digital conference in 2021 shows that back pain can be improved through a less expensive route. change food every day.
The study used data from the National Health and Nutrition Examination Survey (NHANES) database, which was conducted on 3,966 subjects. Before the study, participants were asked to report back pain in the past 3 months. They were asked to recall all the foods they ate in a 24-hour period. The researchers used the dietary inflammation index (DII) to evaluate. A DII score was assigned to each test participant on the basis of the foods they ate. The higher the score, the more inflammatory substances in the diet.
The results of the study showed that people with a diet high in inflammatory substances had a 42% higher risk of low back pain than the group with an anti-inflammatory diet. As such, an anti-inflammatory diet is more likely to improve inflammation-related back pain.
“Our study shows that an anti-inflammatory diet tends to improve back pain,” said Valerio Tonelli Enrico, physiotherapist, research assistant, and PhD student at the University of Pittsburgh. good. “The anti-inflammatory diet would include whole grains, lots of fruits and vegetables, similar to the Mediterranean diet,” he added.
According to experts, people with back pain caused by inflammation should change their diet. Following an anti-inflammatory diet is fine, but you don’t have to eliminate those foods entirely.
Researchers recommend foods that are good for back pain caused by inflammation, such as:
Colorful fruits and vegetables, If pain relief is the main goal, eat 4 to 6 cups of colorful vegetables and fruits, preferably without sugar.
Vegetables like cruciferous vegetables like watercress, broccoli… have powerful anti-inflammatory benefits.
Consume more omega-3 More can help offset omega-6 intake, eliminating refined oils altogether, but fortifying omega-3s can help provide the anti-inflammatory balance of those oils. Increasing omega-3 consumption while decreasing omega-6 consumption reduces the inflammatory response of a high-fat meal. Cold-water fish such as salmon, sardines and cod, hemp, flaxseed or chia seeds are foods rich in omega-3s.
Besides, spices like Ginger, Turmeric, Cinnamon and Cayenne Pepper Can also be used to reduce inflammation.
The researchers also note that while diet can help improve pain, people shouldn’t think of foods as having an immediate effect as pain relievers. Therefore, if you change your diet and don’t feel a difference in a short time, don’t get discouraged.
Mr. Chi (According to Everyday Health)
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