Sandeep Dhand
Nutritionist And Health Educator
What is Chronic Pain?
Chronic pain is long-lasting pain that stays in the body for more than three months. Unlike normal pain that goes away after an injury or illness heals, chronic pain stays even after the body has recovered. Sometimes, the pain can come from an old injury, surgery, or illness. But in many cases, the reason is not clear. Chronic pain can affect any part of the body and can make daily life hard.
How Does It Feel?
People with chronic pain may feel:
A dull ache
Sharp or burning pain
Throbbing pain
Stiffness
Soreness
Pressure
The pain can be constant, or it can come and go. It can be mild, or it can be so strong that it stops a person from doing daily tasks.
Causes of Chronic Pain
There are many possible causes, such as:
- Old injuries – even after healing, pain may stay.
- Arthritis – swelling in the joints can lead to long-term pain.
- Nerve damage – this can happen due to diabetes or injuries.
- Back problems – such as herniated discs or poor posture.
- Autoimmune diseases – like lupus or fibromyalgia.
- Cancer – some cancers or treatments can cause long-term pain.
- Infections – some infections leave lasting effects.
Symptoms of Chronic Pain
Other than the pain itself, chronic pain can cause:
Tiredness or fatigue
Trouble sleeping
Anxiety or depression
Mood swings
Poor concentration
Less interest in daily activities
Impact on Life
Chronic pain can change a person’s whole life. It can make working, walking, or even sleeping hard. Some people may feel alone, stressed, or angry. The mind and body both suffer.
Treatment of Chronic Pain
There is no one single cure for chronic pain. But there are many ways to reduce pain and live a better life. These include:
- Medicines
Painkillers like paracetamol or ibuprofen
Muscle relaxants
Antidepressants for nerve pain
Creams or patches for local pain relief
- Physical Therapy
Gentle exercises to move the body
Stretching and strength-building
Massage and heat therapy
- Psychological Support
Talking to a counselor
Stress management
Relaxation techniques like meditation
- Lifestyle Changes
Good sleep
Balanced diet
Light daily activity
Avoiding alcohol and smoking
- Alternative Therapies
Acupuncture
Yoga
Breathing exercises
How Diet Can Help the Body in Chronic Pain
What we eat plays a big role in managing chronic pain. Some foods help reduce swelling (inflammation) in the body, which can ease pain. A healthy diet also helps in improving mood, energy levels, and sleep.
Here is a simple diet plan that can support the body:
- Anti-Inflammatory Foods
These help reduce swelling and pain:
Fruits – blueberries, oranges, papaya, grapes, apples
Vegetables – spinach, kale, broccoli, carrots, beets
Spices – turmeric, ginger, cinnamon
Nuts and seeds – almonds, walnuts, flaxseeds, chia seeds
Whole grains – oats, brown rice, quinoa
Olive oil – use it for cooking or in salads
- Foods Rich in Omega-3
Omega-3 fats help reduce joint pain and stiffness. Sources include:
Fish – salmon, sardines, mackerel
Walnuts
Flaxseeds
Soybeans
- Protein for Muscle Support
Protein helps in repairing tissues and keeping muscles strong. Choose:
Eggs
Lentils and chickpeas
Tofu and paneer
Chicken or fish
Milk and curd
- Calcium and Vitamin D for Bone Health
They are important for people with arthritis or back pain:
Milk, curd, paneer
Almonds
Leafy greens
Fortified cereals
Sunlight for vitamin D
- Stay Hydrated
Water helps to keep the body active and supports joints and muscles.
Drink 8–10 glasses of water daily
Include coconut water, lemon water, or herbal teas
- Foods to Avoid
Some foods can increase inflammation and make pain worse. Try to avoid or limit:
Fried and fast food
Sugary snacks and soft drinks
Too much caffeine
Processed meats (like sausages)
Excess salt
Sample Meal Plan for Chronic Pain
Morning (empty stomach)
Warm water with lemon or a pinch of turmeric
Breakfast
Oats porridge with fruits and flaxseeds
Boiled eggs or paneer
Herbal tea or milk
Mid-morning snack
A handful of almonds and walnuts
One fruit (apple or papaya)
Lunch
Brown rice or roti with dal
Cooked vegetables (like spinach, carrots, or beans)
Curd or buttermilk
Evening snack
Roasted chana or sprouts salad
Green tea
Dinner
Quinoa or millet roti
Grilled vegetables or soup
Small bowl of curd
Bedtime
Warm milk with a pinch of turmeric or nutmeg
Tips for a Pain-Free Life
Eat on time and chew slowly
Avoid eating heavy food at night
Do light stretches daily
Get 7–8 hours of sleep
Practice deep breathing or meditation
Keep a diary to track foods that may increase pain
Final Thoughts
Chronic pain can feel like a never-ending struggle, but with the right mix of medical care, healthy habits, and a pain-friendly diet, life can be much better. Food is a powerful tool — not just for energy, but for healing. Choose foods that support your body and help you feel better every day.