Pain, oh how it plagues us and our patients. But fear not, for there are natural remedies backed by evidence to alleviate our aches and discomfort. 

Let's dive into the research on Fibromyalgia, a chronic pain disorder that affects 2-4% of the population. We've discovered that therapeutic exercise, including both aerobic and resistance training, is an effective way to reduce pain. However, it's common for patients to worry that exercise might worsen their pain and fatigue. That's why starting slow and gradually increasing intensity is crucial. Aim for 30 to 60 minutes of moderate-intensity aerobic exercise daily, along with muscle-strengthening exercises (1 to 3 sets of 8–11 exercises with 8–10 repetitions using a load of about 7 pounds, or 45% of your max lifting capacity).

But what about diet? Inflammation often lies at the root of pain. When inflammatory pain receptors are activated, hypersensitization of pain pathways can occur. It's important to steer clear of inflammatory foods such as processed foods and animal products high in saturated fat, trans fat, and cholesterol. Instead, opt for whole plant foods abundant in fiber and phytonutrients, as they possess potent anti-inflammatory properties

Increasing dietary fiber intake plays a key role in pain management. You see, short-chain fatty acids produced by our gut bugs when we consume fiber act as powerful pain mediators by modulating inflammation. So, nourishing the fiber-feeding bugs in your colon is like having your personal factory of anti-inflammatory compounds. But remember, you need to eat the foods that support their growth.

Phytonutrients, specifically plant-derived polyphenols, are also renowned for their anti-inflammatory effects. Incorporating foods rich in anti-pain pathway nutrients into your diet is highly recommended. Think of berries, greens, citrus fruits, nuts, spices like turmeric and ginger, edamame, and green tea. It's incredible how just three cups of strawberries a day can significantly improve pain and inflammation. Imagine the benefits of a whole diet packed with plant foods!

So, my friends, take small steps towards embracing an active and more plant-based lifestyle to tackle those pesky aches and pains, both physical and mental. And don't forget to share these insights with your patients.

Sending you an abundance of positive energy and the tranquility that comes with embracing plant-powered living.

Remember, #dosomethingdaily to nurture your own well-being and embark on a journey towards a healthier and more fulfilled you.

Wishing you health and happiness,

Dr. Shani Esparaz

Double Board-Certified Ophthalmologist, Lifestyle Medicine Specialist, Certified Health & Wellness Coach

• Sosa-Reina MD, Nunez-Nagy S, Gallego-Izquierdo T, Pecos-Martín D, Monserrat J, Álvarez-Mon M. Effectiveness of Therapeutic Exercise in Fibromyalgia Syndrome: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Biomed Res Int. 2017;2017:2356346.
• Towery P, Guffey JS, Doerflein C, Stroup K, Saucedo S, Taylor J. Chronic musculoskeletal pain and function improve with a plant-based diet. Complement Ther Med. 2018;40:64-69.
• Schell J, Scofield RH, Barrett JR, et al. Strawberries Improve Pain and Inflammation in Obese Adults with Radiographic Evidence of Knee Osteoarthritis. Nutrients. 2017;9(9):949.
• Nutritionfacts.org