Pain is behind about half of the medical consultations and its origin can be very varied: from the abdominal that causes chronic constipation to the muscular character of asthenia or headaches, among many more.
However, most of the time we only go to the doctor when the discomfort is very intense. The rest of the time, we get used to “living” with them. A mistake, because pain should never be resigned.
Apart from the recommended medical treatment, it is proven that the diet helps to relieve pain, even to solve the cause that causes it (in some cases).
It has been shown, for example, that a certain diet days before an operation aids a better recovery.
Be that as it may, fiber, omega 3 fatty acids, vitamins, isoflavones, or coenzyme Q-10 are some of the substances contained in foods that have been proven to play a fundamental role in pain management.
Including them in your diet will help you feel better. Here are five menus against some of the most common pains.
1. Constipation and tummy aches
What’s happening to you? When you do not regularly go to the bathroom, the stool accumulates in the intestine and causes gases that also accumulate, so that the belly swells and causes pain.
The ideal menu
- Breakfast: Semi-skimmed milk with wheat bran, Olive oil, Wholemeal bread, Pear
- Mid-morning: Green tea, York ham, Wholemeal bread
- Food: Lentils, Chicken with mushrooms, Tangerines
- Snack: Fresh cheese, 1 tablespoon of honey
- Dinner: Leek puree, Steamed hake with vegetables, Skimmed yogurt
Star foods
Wheat bran is the outer covering of cereal grain. It provides a large amount of insoluble fiber, so it has a high water retention capacity, increasing stool volume and improving constipation in a short time. Just one teaspoon a day.
A daily yogurt helps improve intestinal transit because of the effect it has on the digestive system, as it helps the regeneration of bacterial flora. It also provides protein, calcium, and vitamin D.
A tablespoon of fasting olive oil acts as a lubricant to help feces move along the intestine. It also provides a large amount of essential fatty acids.
Advice
It is essential to exercise and drink 1.5 liters of water a day. You can complete this amount by making infusions with a few drops of lemon.
2. Muscle pain due to tiredness
What’s happening to you? Asthenia occurs when there is a feeling of both physical and mental fatigue and a lack of generalized vitality without any previous effort.
The stress maintained is its main trigger.
The ideal menu
- Breakfast: Semi-skimmed milk, Brewer’s yeast, whole grains, Banana
- Mid-morning: Ham, Bread
- Food: Ratatouille, Onion’s liver
- Snack: Corn pancake, Orange juice, Brewer’s yeast
- Dinner: Vegetable puree, Sardines, Skimmed yogurt
Star foods
Sardine is a blue fish rich in omega 3 polyunsaturated fatty acids, very valuable for its anti-inflammatory power and for relieving muscle pain.
In addition, it provides coenzyme Q10, a basic antioxidant to obtain energy from nutrients.
The liver contains a large amount of iron, necessary for the blood to properly deliver oxygen to all parts of the body. And when this does not occur, decay states occur. In addition, the iron provided by the liver, unlike that derived from vegetables, is easily absorbed. Include it once a week in your menus.
Brewer’s yeast concentrates proteins, B vitamins, and zinc. In times of stress or decay take 3 or 4 tablespoons daily.
Advice
It is very important to follow a diet rich in vegetables. Check with your doctor about the possibility of taking vitamin and mineral supplements but do not take them on your own.
3. Leg pain from fluid retention
What’s happening to you? If you notice swollen and heavy legs you probably do not eliminate fluids well. The reason ?: sedentary lifestyle, a diet high in salt, obesity, hypertension…
The ideal menu
- Breakfast: Coffee with milk, Wholemeal bread, Jam, Melon
- Mid-morning: 1 cereal bar, Roasted apple
- Food: Vegetable stew, Chicken fillet with garlic and parsley, Skimmed yogurt
- Snack: Quince with cottage cheese, Horsetail infusion
- Dinner: Julienne soup, Bread with cooked ham, Persimmon
Star foods
Fresh and natural ingredients are your best ally to eliminate liquids correctly. Keep in mind that sausages, commercial soups, canned foods, pickles, cured cheeses, and industrial sauces contain a lot of sodium and therefore cause fluid retention.
Spices and herbs such as parsley are excellent substitutes for salt because they contain no sodium or calories, but give the recipe the right touch of flavor.
The infusion of horsetail provides potassium, helping to remove excess fluid through the urine. Vegetables, vegetables, and fruits are also good sources of this mineral.
Advice
Sleep with your legs slightly raised. Do not spend much time sitting or standing. Avoid tight clothes, and high shoes and drink plenty of water.
4. Stomach ache from heavy digestions
What’s happening to you? Pressure, cramps… Stomach pain may be due to an ulcer or intolerance, but many times the fault is just bad dietary habits.
The ideal menu
- Breakfast: Soy drink, Whole wheat toast, Grapefruit
- Mid-morning: Toast with spreads, Peppermint
- Food: Salad with tuna and hard-boiled egg, Wholemeal pasta with tomato, Peach
- Snack: Toast with ham, Skimmed yogurt
- Dinner: Tomato soup, Grilled monkfish, Infusion of agrimony
Star foods
A soy drink or lactose-free cow’s milk is an option to clarify the causes of stomach upset. If a mild or moderate intolerance is confirmed, you should limit milk, which has much more lactose than other dairy products, such as yogurt or cheese.
Monkfish and fish in general contain little fibrous and low collagen proteins so it is easy to digest. Also keep in mind that simple cooking techniques (boiled steam, oven, or fat-free iron) make stomach work easier.
Peppermint contains anti-inflammatory components, and agrimony tannins improve digestion.
Advice
Eat slowly and avoid drinking a lot of water during the meal because it neutralizes the stomach acids necessary for good digestion.
5. Nerve tension headache
What’s happening to you? When the nerves of the neck muscles and the scalp are tightened, a headache appears. And it is easy for this to happen if you suffer stress.
The ideal menu
- Breakfast: Kefir, Wholemeal bread, Hazelnuts, 2 plums
- Mid-morning: Lemon beebrush infusion, Vegetable sandwich
- Food: Zucchini with grated cheese, thyme, and rosemary, Lean pork with salad, Fruit salad
- Snack: Semi-skimmed milk, Whole grains
- Dinner: Chicken soup with carrot, potato, leek, onion and chickpeas, Pasta salad with boiled egg and tuna, Apricot
Star foods
Luisa herb has a relaxing effect that helps calm the nerves. In addition to taking it as an infusion, you can use it as an aromatic herb in fish and meat dishes.
Hazelnuts provide magnesium, a mineral that helps prevent migraine attacks. it is recommended to take 300 mg/day of magnesium. An amount you get by eating 30 g of hazelnuts, a serving of white beans and spinach, and 60 g of whole wheat bread.
Additive-free Monosodium glutamate and aspartame can give a headache. It can contain commercial drinks and juices, sauces, and precooked foods.
Advice
Avoid drinking alcohol, tea, coffee, tobacco, and some foods such as sausages or chocolate.
As a nutritionist, I research, find and experiment with recipes, natural diets and meal plans for weight loss, bodybuilding, and detoxing.