Health & Well-being, Recipe

Can My Diet Really Reduce My Physical Pain?


At some point in our lives we are affected with physical pain, which is a signal that our complex systems of integrated networks that make up our body are out of balance. This physical pain can originate from many different structures of our body such as muscles, joints and our head.  And although there are a lot of prescription and over the counter drugs we can take to reduce our physical pain, really we need solve rather than suppress the reason we are experiencing physical pain. 

So how can our diet help reduce the physical pain we are experiencing?  In a nut shell whole foods and a plant based diet is the key to optimal health and well-being as it allows us to consume a large quality of nutrient rich foods that that repair, support our bodies cell structure, which results in healthier joints and muscles, reduces inflammation and boosts our immunity.

 What should I be adding more off to my diet to reduce my physical pain?

 Muscle Pain

We can experience muscle pain anywhere in our body but most commonly we experience muscle pain in our necks, back and shoulders, which is often caused by de-conditioning, posture issues, dehydration, stress and lack of nutrients. 

  • Add or increase magnesium rich foods to your diet such as flax seeds, almonds, pumpkin seeds, black beans, spinach, barley and tofu.
  • Included antioxidant and anti-inflammatory spices such as turmeric and ginger to your meals.
  • Drink at least 2 litres of water a day to ensure complete hydration and optimal circulation of oxygen is delivered to your muscles.

Muscle boosting porridge


  • 2-3 Tbsps Oats
  • 3/4 cup water
  • 1 Tbsp ground flax seeds
  • 3/4 cup almond milk
  • 1/4 tsp ground turmeric
  • Pinch black pepper
  • 1-inch piece of grated ginger
  • 1/4 tsp cinnamon
  • 1 Tbsp honey


  1. Place the oats, ground flax seeds, water and almond milk in a small to medium pan and stir on low heat.
  2. Leave this to cook while you mix together the grated ginger, turmeric, cinnamon, black pepper and honey in a small bowl.
  3. Pour this mixture into the hot porridge and keep stirring until the porridge starts to thicken. (It should still be quite runny, but if you like it thicker, add more oats.)
  4. Pour in a serving bowl, top with flaked almonds or any other topping of your choice.

Joint Pain

Our joint pain is normally caused by injury affecting any of the ligaments, bursae, or tendons surrounding the joint.  Pain is also a feature of joint inflammation (arthritis, such as rheumatoid arthritis and osteoarthritis) and infection

  • Avoid refined carbohydrates, dairy, sugar and processed foods.
  • Introduce foods rich in alpha-linolenic acid such as spinach, brussels sprouts, peas and tomatoes, beans and flax seed oil

One Pan Lemon Herb Salmon & Zucchini

By Damn Delicious


  • 4 zucchini, chopped
  • 2 tablespoons olive oil
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons brown sugar, packed
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 1/2 teaspoon dried dill
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried rosemary
  • Kosher salt and freshly ground black pepper, to taste
  • 4 (5-ounce) salmon fillets
  • 2 tablespoons chopped fresh parsley leaves


  1. Preheat oven to 400 degrees F.
  2. Lightly oil a baking sheet or coat with non-stick spray.
  3. In a small bowl, whisk together brown sugar, lemon juice, Dijon, garlic, dill, oregano, thyme and rosemary; season with salt and pepper, to taste. Set aside.
  4. Place zucchini in a single layer onto the prepared baking sheet. Drizzle with olive oil and season with salt and pepper, to taste. Add salmon in a single layer and brush each salmon filet with herb mixture.
  5. Place into oven and cook until the fish flakes easily with a fork, about 16-18 minutes.
  6. Serve immediately, garnished with parsley, if desired.

Head Pain

Out of all the physical pain that we experience, head pain is the most common pain because it can be caused by migraines, headache and even neck pain. We tend to suffer from head pain due to poor posture, sleep deprivation, hormone imbalance, stress and dehydration.

  • If you have head pain daily / regularly try and avoid certain foods that that can trigger head pain such as dairy products, wheat, meat, peanuts, eggs, alcohol (especially red wine) and artificially sweetened drinks.
  • Introduce foods rich in magnesium (see muscle pain above) and also foods rich in vitamin D such as spinach, Kale, Soybeans,  White beans, fish (like sardines, salmon, perch, and rainbow trout) and beef liver.

Bitter Greens Stir-Fry 

By migraine relief recipe


  • 1/2 bunch broccoli
  • 2 baby bok choy
  • 1 bunch green onions
  • 2 cloves garlic, minced
  • 2 chilli peppers, hot, such as jalapeño, optional
  • 1 Tbsp extra-virgin olive oil
  • 1 tsp dark toasted sesame oil
  • 1 tsp hot sesame oil, optional
  • 2 Tbsp sesame seeds


  1. Wash, shake dry, and thinly slice the vegetables, including the hot peppers if using.
  2. Heat a large cast-iron skillet or wok over medium-high heat.
  3. Add the olive oil, swirling to coat.
  4. Add the broccoli, bok choy, onions, garlic, and hot pepper if using. Stir-fry for 3 minutes.
  5. Sprinkle on the sesame seeds and stir to mix.
  6. Add the dark sesame oil and hot sesame oil (if using).
  7. Continue to stir-fry until the vegetables are crisp-tender and just starting to brown.
  8. Serve at once.

The food choices we make can have a massive in packet on reducing our physical pain by just avoiding and increasing certain foods to our diet.  By making these simple but effective changes to our diet we are making the choice to nurture our body’s ability to heal its self through the power of nutrients which will enable us to reduce our physical pain and start to get the most out of life again.

Foods That Naturally Reduce Physical Pain

Which of these highly nutritious food groups are you missing from your diet?

Do you have a friend who suffers from a lot of physical pain? Please feel free to share this post with them.



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