Pain in your joints, muscles, tendons – you might start realizing that you experience these aches after sitting for a long time or when you get up in the morning. While some people might dismiss this as natural, a part of aging that you have to put up with, there is another reason behind these persistent pains: inflammation. Inflammation is almost always what precedes pain, except when caused by injury. Recently, researchers have found that inflammation, and consequently pain, is caused by poor diet.
The Effect of Omega-6 in Your Diet
The standard American diet is high in Omega-6 essential fatty acids (EFA). Although the body can’t produce these fatty acids itself, consuming them in excess could lead to local and systematic inflammation. Sources of excess Omega-6 EFA can be found in:
- Rapeseed oil (Canola oil)
- Grape seed
- Safflower
- Corn Oil
- Soy oil and other soybean products
- Processed foods such as cookies, crackers, cakes, chips, and baked goods
- Fried foods like French fries and doughnuts
- Movie and microwavable popcorn
- Margarine
- Mayonnaise
- Granola bars
- Fast food chicken or fish sandwiches
Moreover, some of these Omega-6 sources also contain trans-fats, which are responsible for reducing blood vessel pliability and could lead to heart attacks and strokes.
Increasing Omega-3 and Reducing Omega-6 Intake
One important step in living a pain-free life and maintaining good health is by increasing your Omega-3 intake, which has anti-inflammatory properties, and reducing Omega-6 consumption simultaneously. This will help:
- Reduce pain in joints, muscles, tendons, and ligaments
- Lower blood pressure
- Prevent heart disease through balancing cholesterol and triglycerides
- Diminish depression
- Boost brain health and cognitive functions
- Reduce autoimmune disorders
- Reduce degenerative nerve disorders in children (using Lorenzo’s oil)
- Decrease the need for NSAIDs
- Moderate mood disorders
Sources of Omega-3s
While DHA and EPA from fish sources are the most known sources of Omega-3s, here are some fish and plant sources that have a healthy Omega-6 to Omega-3 ratio:
Fish Sources (avoid those with PCBs or mercury):
1. Krill Oil
2. Fatty Fish (the amount of Omega-3s in mg per 3 oz serving are shown in the chart below)
| Fish | EPA | DHA | Total |
|---|---|---|---|
| Herring | 1056 | 751 | 1807 |
| Anchovy | 649 | 1099 | 1478 |
| Mackerel | 369 | 677 | 1046 |
| Sockeye Salmon | 353 | 690 | 1043 |
| Pink Salmon | 275 | 569 | 844 |
| Sardines | 402 | 433 | 835 |
| Rainbow Trout | 220 | 524 | 744 |
Plant Sources:
1. Seeds: Flax, chia, hemp, sunflower, and sesame (tahini)
2. Perilla oil
3. Leafy greens: Romaine, arugula, spinach, kale, and purslane
4. Cruciferous vegetables: Cauliflower, brussels sprouts, broccoli, and bok choy
5. Beans: Mung, navy, kidney
6. Squash: Acorn, butternut, winter, and pumpkins
7. Nuts: Walnuts, pecans, cashews
8. Spices: Basil, cloves, spearmint, grape leaves, tarragon
If you’re able to change your diet to include more Omega-3 sources and decrease Omega-6 intake – along with avoiding sugar, high-fructose corn syrup, trans-fats, and excessive alcohol consumption – you’ll eventually find that your pain will be significantly reduced.
