{"id":62543,"date":"2025-11-26T13:31:31","date_gmt":"2025-11-26T12:31:31","guid":{"rendered":"https:\/\/mivisalud.com\/?p=62543"},"modified":"2026-04-14T11:49:28","modified_gmt":"2026-04-14T09:49:28","slug":"nutrition-and-pain-what-to-eat-to-reduce-inflammation","status":"publish","type":"post","link":"https:\/\/mivisalud.com\/en\/blog\/nutrition-and-pain-what-to-eat-to-reduce-inflammation\/","title":{"rendered":"Nutrition and pain: What to eat to reduce inflammation?"},"content":{"rendered":"<p style=\"font-weight: 400;\">The relationship between what we eat and how we feel goes far beyond body weight. For people with <strong>chronic pain<\/strong>, the right diet can make a big difference. At <strong>mivisalud.com<\/strong>, we explore how an anti-inflammatory diet can help you reduce pain, improve your well-being and complement your medical treatment in a natural way.  <\/p>\n<p style=\"font-weight: 400;\"><strong>What is inflammation and how is it related to pain?<\/strong><\/p>\n<p style=\"font-weight: 400;\"><strong>Inflammation<\/strong> is a natural response of the body to injury, infection or toxins. Although beneficial in the short term, when it becomes chronic it can contribute to the development of multiple diseases and <strong>persistent pain such as<\/strong>arthritis, fibromyalgia, muscle or back pain. <\/p>\n<p style=\"font-weight: 400;\">A <strong>pro-inflammatory diet<\/strong>, rich in sugars, trans fats and ultra-processed foods, can worsen this condition. In contrast, a diet based on anti-inflammatory foods can help relieve pain, improve mobility and promote a better quality of life. <\/p>\n<p style=\"font-weight: 400;\"><strong>Anti-inflammatory diet: What foods help reduce pain?<\/strong><\/p>\n<p style=\"font-weight: 400;\">Here are the main <strong>foods that reduce inflammation<\/strong> and that you can include in your daily diet to complement <strong>comprehensive pain management<\/strong>:<\/p>\n<ol>\n<li style=\"font-weight: 400;\"><strong>  Fruits and vegetables rich in antioxidants<\/strong><\/li>\n<\/ol>\n<ul style=\"font-weight: 400;\">\n<li>Examples: blueberries, strawberries, spinach, broccoli, carrots.<\/li>\n<li>Benefits: combat oxidative stress and reduce inflammatory markers in the body.<\/li>\n<\/ul>\n<ol start=\"2\">\n<li style=\"font-weight: 400;\"><strong>  Healthy fats<\/strong><\/li>\n<\/ol>\n<ul style=\"font-weight: 400;\">\n<li>Examples: avocado, extra virgin olive oil, nuts, chia seeds.<\/li>\n<li>Benefits: rich in omega-3 fatty acids, which have proven anti-inflammatory properties.<\/li>\n<\/ul>\n<ol start=\"3\">\n<li style=\"font-weight: 400;\"><strong>  Oily fish<\/strong><\/li>\n<\/ol>\n<ul style=\"font-weight: 400;\">\n<li>Examples: salmon, sardines, mackerel.<\/li>\n<li>Benefits: they contain high levels of omega-3, associated with less joint pain and stiffness.<\/li>\n<\/ul>\n<ol start=\"4\">\n<li style=\"font-weight: 400;\"><strong>  Legumes and whole grains<\/strong><\/li>\n<\/ol>\n<ul style=\"font-weight: 400;\">\n<li>Examples: lentils, chickpeas, oats, quinoa, brown rice.<\/li>\n<li>Benefits: they provide fiber, regulate blood sugar and reduce intestinal inflammation.<\/li>\n<\/ul>\n<ol start=\"5\">\n<li style=\"font-weight: 400;\"><strong>  Anti-inflammatory spices<\/strong><\/li>\n<\/ol>\n<ul style=\"font-weight: 400;\">\n<li>Examples: turmeric, ginger, garlic.<\/li>\n<li>Benefits: they have bioactive compounds that block inflammatory processes at the cellular level.<\/li>\n<\/ul>\n<ol start=\"6\">\n<li style=\"font-weight: 400;\"><strong>  Green tea<\/strong><\/li>\n<\/ol>\n<ul style=\"font-weight: 400;\">\n<li>Benefits: contains catechins, antioxidants that may help reduce systemic inflammation.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><strong>Foods to avoid if you suffer from chronic pain<\/strong><\/p>\n<p style=\"font-weight: 400;\">Just as some foods help, others can <strong>aggravate inflammation and pain<\/strong>. The main culprits include: <\/p>\n<ul style=\"font-weight: 400;\">\n<li><strong>Refined sugars and sugar-sweetened beverages<\/strong><\/li>\n<li><strong>White flour and ultra-processed products<\/strong><\/li>\n<li><strong>Trans fats and fried foods<\/strong><\/li>\n<li><strong>Processed meats (sausages, sausages)<\/strong><\/li>\n<li><strong>Alcohol in excess<\/strong><\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Reducing your intake can help you feel more energetic, less stiff and less painful on a daily basis.<\/p>\n<p style=\"font-weight: 400;\"><strong>Why is nutrition important in comprehensive pain management?<\/strong><\/p>\n<p style=\"font-weight: 400;\">Adopting an anti-inflammatory diet is not an instant cure, but it can become a <strong>powerful and sustainable tool<\/strong> to reduce symptoms, improve response to treatments and recover your quality of life.<\/p>\n<p style=\"font-weight: 400;\">At <strong>mivisalud.com<\/strong>, we promote a comprehensive approach to treating pain, which includes:<\/p>\n<ul style=\"font-weight: 400;\">\n<li>Specialized medical evaluation<\/li>\n<li>Adapted physical activity<\/li>\n<li>Psychological support<\/li>\n<li>Complementary therapies such as <strong>mindfulness<\/strong><\/li>\n<li>And of course, <strong>evidence-based nutrition education<\/strong>.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><strong>Practical tips to get started today<\/strong><\/p>\n<ul style=\"font-weight: 400;\">\n<li>Swap processed snacks for fresh fruits or nuts.<\/li>\n<li>Incorporate vegetables in at least two meals a day.<\/li>\n<li>Substitute white flours for whole-grain options.<\/li>\n<li>Add a teaspoon of turmeric and ginger in your soups or smoothies.<\/li>\n<li>Choose fish twice a week instead of red meat.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Small, sustained changes can generate large long-term benefits.<\/p>\n<p style=\"font-weight: 400;\"><strong>Conclusion: Eat well to live with less pain<\/strong><\/p>\n<p style=\"font-weight: 400;\">Your diet can be your best ally in <strong>reducing inflammation and relieving chronic pain<\/strong>. Adopting an anti-inflammatory diet will not only help you better control your symptoms, but also help you prevent disease and feel more vital every day. <\/p>\n<p style=\"font-weight: 400;\">At <strong>mivisalud.com<\/strong>, we accompany you with advice, personalized guides and the support of professionals to improve your well-being from the root.<\/p>\n<p>By  <a href=\"https:\/\/www.linkedin.com\/in\/hugo-quintana-lavado-76a3a0175\/\">Hugo Quintana<\/a><\/p>\n<p>General Director of Physiotherapy<\/p>\n<p style=\"font-weight: 400;\">\n","protected":false},"excerpt":{"rendered":"<p>The relationship between what we eat and how we feel goes far beyond body weight. For people with&hellip;<\/p>\n","protected":false},"author":3,"featured_media":63660,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[984],"tags":[],"class_list":["post-62543","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u25b7 Nutrition and pain: What to eat to reduce inflammation? | Mivi<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mivisalud.com\/en\/blog\/nutrition-and-pain-what-to-eat-to-reduce-inflammation\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u25b7 Nutrition and pain: What to eat to reduce inflammation? | Mivi\" \/>\n<meta property=\"og:description\" content=\"The relationship between what we eat and how we feel goes far beyond body weight. 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