You may have been asked about your diet during a health check-up before, but did you know that pain and food are intricately connected? People who suffer from long-term pain often report low satisfaction levels with the food they eat.
Many patients say things like:
“I don’t have much appetite.”
“Meals aren’t enjoyable anymore.”
“I can’t taste food as delicious.”
“I’ve become picky about what I eat.”
While the general rule is 3 meals a day (breakfast, lunch, and dinner), some people only eat one or 2 meals, depending on their job, physical condition, or constitution.
The key is to approach meals in a way that doesn’t cause stress. (Of course, the time of day you eat matters, but above all, avoiding stress during meals is key.) This is where Serotonin plays a crucial role
The Pain-Fighting Power of Serotonin
Your body naturally possesses substances known as analgesic substances that help suppress pain. These aren’t produced automatically; they require the consumption of food to be generated.
The implication is that the body’s natural pain-relief chemical, serotonin, is produced through diet.
This means diet is the fundamental cornerstone of pain management.
Key Nutrients for Serotonin Production
To produce the pain-relieving substance serotonin, your body needs the essential amino acid called Tryptophan.
- Tryptophan: This is abundant in many foods, especially soy products and dairy products, which are suitable for all ages, so try to actively incorporate these into your diet (unless you have allergies).
To efficiently create serotonin, you need more than just Tryptophan, your body also needs:
- Carbohydrates
- Vitamin B6
The food that provides a good balance of all these nutrients is the banana 🍌. Eating it during the day is recommended.
(Note: Eating excessive amounts of soy or bananas won’t increase their effectiveness; be mindful of intake balance.)
Summary
① Eat Stress-free
Make sure to eat without feeling stressed. Furthermore, Enjoy your meals and enhance your experience by focusing on the taste, presentation, smell, and texture of your food.
* (If you have underlying medical conditions, please watch your food quantity and quality.)
② Be Mindful of What You Eat
Focus on foods that help create Serotonin (the pain-suppressing substance):
| Nutrient | Function | Food Sources |
| Tryptophan | Builds serotonin | Dairy products, soy foods |
| Vitamin B6 | Supports conversion | Salmon (Sockeye/Red Salmon), mackerel, Pacific saury (pike mackerel) |
| Carbohydrates | Energy source | Sprouted brown rice, whole grains |
Next time, we’ll share more points to be mindful of for improving your diet and reducing pain.
* Please also pay attention to the illustration above.
