Why are antioxidants good for people with chronic pain?

A diet high in antioxidants is often suggested for people with chronic pain – but why? When you have chronic pain, it’s common to hear many suggestions about what or what not to eat–however, these are often not accurate or backed by science. 

That said, there is a great reason why antioxidants are good for people in pain. It has to do with how free radicals and oxidative stress can impact the body. This may sound complicated, but this article has simplified what this all means for you. 

In short, antioxidants stabilize free radicals and reduce oxidative stress, leading to health benefits. This article will break this concept down simply and explain why antioxidants are essential for people with chronic pain.

What is oxidative stress?

To understand what oxidative stress is and how it relates to chronic pain, you may need a review of basic chemistry. A stable atom will have electrons that are paired up. When the electrons are not paired, they will try to steal electrons from other atoms, causing reactions.

An atom that is missing an electron is called a free radical. Free radicals are very unstable and will try to gain another electron to become stable again—remember, the electrons want to be in pairs. In the body, free radicals can cause damage to cells as they steal electrons from important molecules that are involved in cellular functioning.

Oxidative stress is when there is an imbalance of free radicals, creating cell damage and disrupting important chemical processes in the body. Free radicals often cause chain reactions, leading to a cascade of negative effects. Continue reading to discover how antioxidants work to protect cells from free radicals.

What are antioxidants?

Antioxidants stabilize free radicals. They can donate electrons to the free radicals, preventing them from damaging your cells. Our bodies naturally have antioxidants, acting as a defense against free radicals. However, this process can become unbalanced if there are more free radicals than antioxidants. This imbalance causes oxidative stress.

Excess free radicals and oxidative stress can be increased due to external factors, like poor diet or exposure to pollution. Therefore, dietary antioxidants are necessary to counteract this oxidative stress.

How does oxidative stress relate to chronic pain?

Oxidative stress has been linked to chronic pain for several reasons. Firstly, oxidative stress can alter many metabolic and cellular processes, which can lead to disease. Along with altering cellular processes, it can damage tissues, too. Damage to nerves due to oxidative stress can be a significant source of pain.

Additionally, the damage that occurs during oxidative stress can trigger an immune response, leading to increased inflammation. This inflammation can cause persistent soreness in muscles and joints.

When these issues compound and persist for a long period of time, they can cause chronic pain. A lack of antioxidants in the diet or exposure to factors that increase free radicals can lead to long lasting oxidative stress. One research review found that subjects with Fibromyalgia reported a greater sensitivity to pain when they had a low level of antioxidants in their diets.

Some other factors that can lead to oxidative stress include: 

• Smoking
• Exposure to pollution and chemicals
• Sun exposure 
• A diet high in processed foods, refined sugar, saturated fats
• High blood sugar

How can antioxidants improve pain?

As previously mentioned, antioxidants can stabilize free radicals. Therefore, increasing the levels of antioxidants available to fight free radicals can help reduce oxidative stress. Giving the body additional resources to balance excess free radicals would protect cells from further damage. 

Over time, the damage caused by oxidative stress would be able to heal and symptoms would improve. For instance, a review of studies researching people with Fibromyalgia found that about 80% of subjects who had taken antioxidant supplements for 6 weeks or more had improvements in their perception of pain.

How to get more antioxidants in your diet

Antioxidants can be found abundantly in a healthy diet. They are naturally found in fruits, vegetables, grains, spices, etc. Some foods are known for their antioxidant content. For instance, ginger and turmeric are high in antioxidants and have anti-inflammatory properties. 

There are several different kinds of antioxidants; for example, alpha-lopoic acid (ALA), vitamin C, acetyl-L-Carnitine (ALC), and coenzyme Q10. Different foods offer different antioxidants, so it’s important to eat a variety of antioxidant-rich foods.

If you’d like to increase your antioxidant intake, eat more: 

• Berries
• Citrus fruits
• Whole grains
• Vegetables
• Dark leafy greens
• Beans
• Nuts and seeds
• Herbs and spices 

Speak with your doctor before greatly changing your diet or taking any supplements. Your doctor may be able to advise you based on your specific health condition, or refer you to a nutritionist.

Conclusion

Antioxidants are important for people with chronic pain as persistent oxidative stress often worsens inflammation, leading to more severe pain. Antioxidants stabilize free radicals, preventing cell damage and metabolic disruption. Eating an antioxidant-rich diet allows you to supplement the body’s ability to fight oxidative stress. Therefore, it’s beneficial to eat more fruits, vegetables, dark leafy greens, and vitamin-rich foods. 

If you found this article interesting, you may enjoy our free nutrition course, Making Healthy Choices to Control Pain: Nutrition for Chronic Pain. The course offers a lot more information on how nutrition can impact your chronic pain and overall health. 

References

Fernández-Araque, A., Verde, Z., Torres-Ortega, C., et al. (2022). Effects of antioxidants on pain perception in patients with fibromyalgia—a systematic review. Journal of Clinical Medicine, 11(9), 24

Ghauri, M. (2022). Health Benefits of Antioxidants in Chronic Pain Relief. Spine & Pain Clinic: North America. Retrieved from: https://www.sapnamed.com/blog/health-benefits-of-antioxidants-in-chronic-pain-relief/ 

Moghim, R. (n.d.). The Role Antioxidants Play in Pain Relief. Colorado Pain Care. Retrieved from: https://coloradopaincare.com/antioxidants-role-in-chronic-pain-relief/ 

Perna, S., Alalwan, T. A., Al-Thawadi, S., et al. (2020). Evidence-based role of nutrients and antioxidants for chronic pain management in musculoskeletal frailty and sarcopenia in aging. Geriatrics, 5(1), 16.

Rondanelli, M., Faliva, M. A., Miccono, A., et al. (2018). Food pyramid for subjects with chronic pain: foods and dietary constituents as anti-inflammatory and antioxidant agents. Nutrition research reviews, 31(1), 131-151.