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What To Eat & Avoid When You Have Neck Pain?

Healthy food with the right amount of physical exercises can support the health of bones, nerves and other connective tissues in the body. Especially when you suffer from any pain or diseases, an anti-inflammatory diet usually helps you avoid these conditions.

Chronic neck pain and inflammation typically co-exist. When your pain persists for several months without giving a room for recovery, a potential anti-inflammatory diet perhaps helps.

Neck pain, be it caused by bad posture, poor sleep, increased level of stress, a sudden twist or injury are the everyday common complaints. Your neck is made of seven vertebrae that are separated by shock absorbing cushions called disks.

The flexibility of the bones helps to support your head without discomfort. So when it stressed due to many factors and the wear and tear of years of activity can result in neck pain. Research states that a suitable diet along with neck strengthening exercises is quite helpful in preventing neck pain.

What To Eat When You Have Neck Pain?

Omega 3 Fatty Acids – Fish oils contains omega 3 fatty acids which are regarded as a healthy diet have lower levels of inflammation. Since your body is not framed to produce omega 3 fatty acids, you can take this through diets. High intake of this diet have a reduced risk of various disorders.(3)

Antioxidants And Fiber- Antioxidants found in food protect your cells from the effects of free radicals and eventually results in decreasing inflammation in your body. In other words, they can counteract oxidative stress, protect cells and reduce inflammation. Antioxidants like carotenoids and flavonoids can help to reduce body inflammatory response. Similarly, a high-fiber diet feeds beneficial bacteria that can promote lower levels of inflammation.(1)

Eat Food Rich In Calcium And Vitamin D– Inflammation is one of the leading drivers of many common diseases. The right amount of vitamins can help lower the body’s level of inflammation. However, too much of vitamins can create an imbalance. Osteoporosis is one of the factors for causing neck pain, so required levels of calcium can prevent this condition.(4)

What To Avoid When You Have Neck Pain?

Avoid Heavily Processed Foods- Food high in added sugars like chocolates, cakes, soft drinks, pastries, and certain cereals is not a good choice for you and can trigger inflammation that leads to the diseases. Processed foods put us at a higher risk of disease. So, you should replace your diet with refined foods and nutrient-rich foods.(2)

Red Meats- Lean meats such as chicken and turkey are less inflammatory however red meats such as beef, lamb, and pork cause inflammation. In fact, some of these foods have been associated with an increased risk of chronic pain.

How Certain Foods Can Provide Neck Pain Relief?

Mother Nature has provided us with abundant nutrients that promote good skeletal health. Our body parts are normally associated with a metabolic process that involves the creation of free radicals. Oxygen in the human system fragmented into atoms with unpaired electrons.

However, electrons in the body always tend to be in pairs. The atoms often referred to as free radicals go in search of other electron and form pairs. This can be damaging to the cells, DNA and protein. If there are too many free radicals floating in the bloodstream to seek the electrons, they can cause an imbalance. This imbalance is called oxidative stress.

This stress can contribute to chronic inflammation in the body. Therefore, to compensate for this imbalance, you should start with antioxidants which can reduce the damage and inflammation. Foods that are high in antioxidants have the potential to neutralize an increased level of oxidative stress and thereby reduce inflammation.


Doctors have increasingly recognized the importance of nutrition in upholding the physical health. If you are a victim of neck pain, keep up with the diet that reduces inflammation and improve the strength of your bones and muscles.


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Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:July 3, 2019

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