How To Reduce Pain and Inflammation with Diet

Healthy eating as a cure for chronic disease. These are foods proven to reduce pain and inflammation- with a bonus recipe!

The medical community has discovered that certain foods act as powerful medicine, and are effective in reducing chronic inflammation, pain and disease. 

When diet is wrong, medicine is of no use. When diet is correct, medicine is of no use. 

Ayurvedic Proverb

Our Diet

Our diet plays an integral role in our health and well-being. Consuming a low carbohydrate, low sugar, lean meat, and plant based diet means less inflammation, pain, and chronic illness. Eating less sweet food, refined carbohydrates, salt, saturated fat, French fries, soda and red meat can significantly help to reduce the incidence of inflammation and pain.

If you wish to rid yourself of inflammation and pain for good, begin by following an anti-inflammatory diet.

I recently read a book titled: The Pain of Modern Civilization written by Dr. Ajay Issar & Dr. Alka Issar. This book discusses ways of preventing diabetes, arthritis, stroke, hypertension, high cholesterol, high triglycerides, migraine headaches and immune diseases. 

The information in this book dispels the myth that chronic disease is inevitable with aging. It goes on to say that chronic ailments are not necessarily determined by one’s genetics and can often be reversed. 

We know that frozen shoulder is most often caused by inflammation. The capsule of the shoulder joint has ligaments that hold the shoulder bones to each other.. When the capsule is inflamed, the shoulder bones are unable to move freely in the joint. 

When I had frozen shoulder, I would have done anything for relief. I did. I changed my way of eating. 

Chronic disease is not a mystery, nor does it necessarily require medical intervention and diagnosis. This is really good news! 

Unhealthy Food Facts

  • Increased sugar consumption can lead to diabetes.
  • Increased saturated fat can lead to heart disease.
  • Increased salt can lead to high blood pressure.
  • Increased refined carbohydrates can lead to elevated triglycerides and cholesterol.
  • Several of the modern day diseases are linked to inflammation. These include diabetes, heart disease, cancer, depression, arthritis and Alzheimer’s. 

Anti-inflammatory medicines have existed far longer than the tablets manufactured at scale by international corporations. They come from the ground beneath our feet. All natural, these ingredients have been present in our diets from as early as humans roamed the earth. 

Anti-Inflammatory Foods

Anti-inflammatory foods include tomatoes, green leafy vegetables, and fatty fish like salmon, mackerel, sardines and tuna. Also included are blueberries, cherries, oranges, strawberries, almonds and walnuts. 

These foods are very high in antioxidants and polyphenols, the protective compounds found in plants. They act to reduce inflammation and pain. 

I was happy to hear that coffee may also protect against inflammation.

The Mediterranean Diet

Have you heard of the Mediterranean diet? It is linked to lower inflammation, healthy aging, decreased insulin resistance, decreased bowel cancer, decreased cell damage, decreased fatty liver disease and improved thinking skills. It is rich in vegetables, fruits, legumes, fish and olive oil. This diet is also low in red meat and saturated fats.

I experimented with an anti-inflammatory diet during my course of frozen shoulder. A few weeks after changing my diet, I began to feel better. 

I started small. I replaced soda with lemon water, sweet dessert with fruit, red meat with salmon or tuna a couple of times a week. I also enjoyed a fresh salad and vegetables with dinner, and snacked on unsalted walnuts and almonds during the day. I was never hungry, and even lost a few pounds. 

Simple and Tasty Anti-inflammatory Recipe for Herb-Baked Eggs.

This recipe requires only a couple of minutes to prepare. It serves one person. 


  • 1 teaspoon melted butter
  • 1 tablespoon milk
  • 2 eggs
  • Sprinkle of garlic powder, dried oregano, dried thyme, and dried dill

Cooking Instructions:

– 500 °F / 260 °C / Gas Mark 10

  • Grease the bottom of a small baking dish with milk and butter.
  • Crack the eggs on top of the milk and butter mixture.
  • Sprinkle with dried herbs and garlic.
  • Broil for 5–6 minutes depending on your preference.


Photo by micheile dot com on Unsplash

Photo by Chepe Nicoli on Unsplash

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