• What you eat can either enhance the function of the nervous, immune and endocrine systems or make it worse - which can directly impact pain experiences.
• Losing or maintaining weight reduces the load on joints, and reduces inflammation.
• Your weight and dietary intake can impact on the risk and/or severity of developing long term chronic diseases (e.g. cardiovascular disease, diabetes and poor mental health)

1.Reduce inflammation to help protect your body from oxidant damage: Polyphenols are compounds found in fruit and vegetables and have antioxidant and anti-inflammatory properties. For those who struggle to prepare vegetables as a result of being in pain (e.g. not being able to chop as a result of arthritis pain or back pain which prevents you from standing for long periods) incorporating frozen mixed vegetables or frozen fruit into a meal is a healthy nutritional alternative.

2. Good quality fats: Omega-3 fats and olive oil both help to reduce inflammation and enhance the immune system. It's recommended to aim for 2-3 portions of oily fish (salmon and sardines) per week with other high in omega-3 foods including canola oil, flaxseeds and walnuts.

3. Prevent vitamin and mineral deficiencies: Common micronutrient deficiencies in people experiencing pain include Vitamin D, Vitamin B12 and magnesium. Vitamin D, which comes primarily from exposure to sunlight, is an antioxidant and associated with muscle fatigue . Vitamin B12 plays a role in neurological processes related with pain. Magnesium is associated with muscle spasm, inflammation and neuropathic pain. Deficiencies in micronutrients may exacerbate pain so its important to consume a wide range of nutrient-dense foods to ensure you are meeting your vitamin and mineral requirements.

4. Water intake: Dehydration can increase sensitivity to pain. It can also have other effects on health outcomes, especially in older populations, such as poor wound healing and constipation. Water is essential for the circulation of nutrients and the elimination of waste products, both of which can influence healing, and pain management. Try to aim for 2-3 litres/day by either incorporating small frequent drinks between meals and foods with higher water content e.g. soup or fill a large water bottle every day and work through it to ensure fluid goals are met.

5. Increase fibre: Fibre is important for proper digestion and maintenance of a healthy microbiome and weight management. When increasing fibre intake, you should also increase fluid intake. Fibre and fluid work together in promoting bowel health.

6. Reduce and limit ultra-processed foods and sugar intake: These foods and drinks contain high amounts of energy and very little amounts of beneficial nutrients. These foods can increase inflammation and oxidation, the breaking down of cells, this can increase the presence of pain . Higher intakes of sugar and high fat food and drinks can lead to a higher risk of poor health and chronic diseases such as cardiovascular disease and diabetes.