At West Lakes Physio, we often talk about movement, strength, and recovery — but what you eat also plays a powerful role in how you feel and perform. In this newsletter, we look closely at how nutrition can support pain management, function, and long-term health.

Top 4 Diet Tips for Chronic Pain

Dietitians play an important role in helping people with chronic pain understand how food choices influence well-being. Katherine Brain from Chronic Pain Australia highlights four key strategies that can  help reduce the inflammation in our bodies and reduce pain:

• Eat a rainbow of fruits and vegetables. Red, purple, and blue varieties are rich in polyphenols — natural antioxidants that may reduce pain in ways similar to mild anti-inflammatories [1–3].
• Include healthy fats. Oily fish, nuts, seeds, olive oil, and avocado provide omega-3 fatty acids that help combat inflammation [1].
• Cut back on ultra-processed foods. A simple guide: if the ingredients list reads like a science experiment, it’s best avoided [1].
• Support your gut microbiome. Aim for 30 g of fiber daily from whole grains, fruits, vegetables, and fermented foods like yoghurt, kimchi, or sauerkraut. Probiotics can help in specific cases, but food-based nutrition should come first [1].

Katherine also emphasises keeping nutrition realistic and accessible — for example, swapping fresh produce for frozen or tinned alternatives, or tossing frozen veggies onto a wholemeal pizza for a quick, balanced meal can make the process of eating well that bit easier [1].

References
1. Chronic Pain Australia. (2024). Managing Pain Through Diet for Dietitians Week.
2. Dong, H.J., Brain, K., Olsson, M., Dragioti, E., Gerdle, B. and Ghafouri, B.,(2024). Eating habits and the desire to eat healthier among patients with chronic pain: a registry-based study. Scientific Reports, 14(1), p.4705.
3. Herald Sun. (2024). Polyphenols and pain reduction (subscription may be required).