More than 51 million Americans live with chronic pain, according to data from the US Centers for Disease Control and Prevention (CDC). This pain can be triggered by various factors, but during the holiday season, a common trigger often gets overlooked: food.
Because holiday meals often feature larger portions and ingredients like sugar that can worsen inflammation, many people notice their symptoms flare up this time of year. Even so, increased pain doesn’t have to come with the season. That’s where expert guidance can help.
At LiveWell Pain Management, interventional pain specialist Nora Taha, MD, regularly helps patients identify and avoid their pain triggers. Here, she highlights five common foods that can worsen chronic pain and explains when to seek professional help.
Let’s take a closer look at five of the most common holiday foods that may trigger chronic pain:
Holiday spreads often feature a variety of desserts, including cakes, pies, and cookies. It can be tempting to load up your plate with a bite of everything, but too much sugar can worsen inflammation and increase pain.
That’s because sugar causes your body to release cytokines, molecules that sensitize nerve endings, promote inflammation, and amplify pain-signaling. You don’t have to avoid your favorite treats, but try to keep portions small. Or, if you prefer, substitute with something healthier, like fruit.
Processed carbs, like stuffing, rolls, and pastries, are a common side at holiday parties. However, eating too much of these items can spike your blood sugar, which may trigger inflammation and worsen chronic pain. This is especially true if you have an underlying musculoskeletal condition, such as arthritis or fibromyalgia.
Don’t feel you need to deprive yourself, but remember to keep portions small. And if you’re doing the baking, consider substituting white flour with whole-grain flour, which may cause less inflammation.
Sausages and other cured meats are staples of most charcuterie boards. Though tasty, these high-protein snacks often also contain high amounts of salt and saturated fats, both of which can worsen inflammation and increase the risk of joint and nerve pain. Eat fatty meats in smaller portions, or choose leaner proteins, like turkey breast, when possible.
Many holiday meals include a toast to the host or well-wishes for the coming year. A small amount of alcohol probably won’t have much effect on your pain, but drinking more than a glass of beer or wine may trigger discomfort.
If you plan to drink, follow each beverage with a glass of water. Many companies now offer non-alcoholic spirits, too. Reducing alcohol can support nerve health, improve sleep, and help manage chronic pain.
Salt is a primary ingredient in many holiday sides, mains, and snacks, so it can be hard to avoid. Even so, if you aren’t careful, it can increase fluid retention and place excess pressure on painful or arthritic joints.
Cutting back on salt may seem like a flavor-killer, but there are plenty of ways to keep dishes tasty. For example, fresh herbs and sodium-free seasonings like Mrs. Dash can add a pop of flavor without the unintended consequence of pain.
Many cases of chronic pain can be managed with lifestyle changes, activity modifications, and over-the-counter medications. If your pain tends to worsen over the holidays, keeping a food journal to track what you eat and drink can help.
Food-related triggers aren’t always as obvious as physical triggers, but tracking your meals can reveal ingredients that make your pain worse. This information can also help Dr. Taha develop a personalized treatment plan that keeps you mobile and comfortable well into the new year.
Don’t let chronic pain limit your joy this holiday season. After an exam and discussion of your symptoms, Dr. Taha can recommend treatments such as acupuncture, regenerative medicine, or physical therapy to help you feel your best.
To learn more, call the nearest LiveWell Pain Management office in Elmwood Park, Englewood, or Paramus, New Jersey, or request an appointment online.
