一个nti-inflammatory Diet Could Help Reduce Low Back Pain

如果您是数百万美国人之一back pain，您可能尝试了各种生活方式调整和补救措施来改善症状。尽管这可能有助于升级到高科技床垫或人体工程学办公室椅子，但新的研究表明，您可能能够通过不太明显（且价格较低）的路线来改善背痛：通过更改每天吃的食物。

Theresearch在2021年2月的学术生理学家协会（AAP）数字会议上发表的，发现人们吃的东西与他们患有腰痛的机会之间有联系。

“Our findings suggest that diets that are more anti-inflammatory tend to be better for back pain,” says Valerio Tonelli Enrico, a physical therapist, research assistant, and doctoral student at the University of Pittsburgh, who presented the findings.

“一个抗炎饮食将包括全谷物以及许多水果和蔬菜 - 类似于Mediterranean diet，” Tonelli Enrico说。

Chronic Inflammation’s Role in Disease and Pain

炎症并不总是一件坏事：急性炎症实际上是一种重要的免疫反应，有助于治愈伤害或抗击疾病。但是，根据慢性炎症 - 健康组织中发生或持续数月或数年的炎症 - 可能导致许多慢性疾病，包括癌症，心脏病，糖尿病，阿尔茨海默氏病和抑郁症。国家环境健康科学研究所。慢性炎症也可以在关节炎或背部疼痛等疾病中发挥作用。

Low back pain is the most common type of pain reported in the United States; one out of every four adults report having low back pain in the previous three months, according to theCenters for Disease Control and Prevention (CDC)。

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促炎饮食的人更有可能的腰痛

The study used data from the 2003–2004 National Health and Nutrition Examination (NHANES) survey database and included 3,966 subjects. The incidence of back pain was assessed by whether or not a participant had experienced low back pain at any time in the three months before the survey.

Diet was evaluated through a survey in which participants were asked to recall all the foods they ate in a 24-hour period. Researchers used the Dietary Inflammatory Index (DII), a measure based on nearly 2,000 studies on different foods and their effect on different inflammatory markers, according to a paperpublished in 2019 in一个dvances in Nutrition。

一个DII score was assigned to each participant in the trial on the basis of the foods they reported eating; the higher the score, the more likely the diet was considered “pro-inflammatory,” or likely to cause inflammation.

Researchers ranked the participants and placed them into quartiles according to their DII score. People in the top quartile, who had the most inflammatory diet, had a 42 percent higher chance of having low back pain compared with the group with the least pro-inflammatory diet.

“从我的临床经验来看，这些发现很有意义。”Ryanne Lachman，RDN，俄亥俄州克利夫兰诊所功能医学中心的注册营养师。她说：“我们通常会看到与炎症有关的疼痛。”

“A 42 percent higher chance of having low back pain with a pro-inflammatory diet is absolutely significant and worth paying attention to,” says Lachman. The DII measurement tool and the inflammatory biomarkers the researchers used are both reliable sources of information, she says.

研究人员控制了体育活动，体重指数（BMI）和教育，这增加了他们的发现。”拉赫曼说。腰痛可能与higher BMI她补充说，改进的不仅仅是因为某些低炎性饮食的重量较小，这是有意义的。

RELATED:U.S. News & World Report’s Best and Worst Diets of 2021

What Is a Pro-Inflammatory Diet?

Lachman说，许多增加炎症或“促炎症”的食物都可以在美国标准的美国饮食（也称为悲伤饮食）中找到。她说：“这是一种饮食，我们主要食用的精制谷物很容易吸收并造成挥之不去的血糖问题和体重增加。”Lachman说，来自谷物喂养动物的苏打水，果汁，反式脂肪和肉也可以是促炎性的。

“One source of inflammation that I think a lot of people don’t realize are refined vegetable oils such as soybean oil, vegetable oil, and corn oil. They’ve all gone through a high level of processing, and they contain omega-6 fats which are inherently pro-inflammatory,” she says. These oils are not only used in cooking, but often used in baked goods such as cookies or cupcakes.

Lachman说：“其中一些事情并不是小剂量的彻底有害，但是当我们将它们嵌入每种产品中时，每种加工食品以及每家餐厅都使用它们时，这就是慢性炎症可能发生的时候 - 从长期暴露中。”

RELATED:好脂肪与坏脂肪：关于脂肪和心脏健康的一切

抗炎饮食更有可能改善与炎症有关的背痛

对于这项研究，研究中包括三个月内经历下背部疼痛的每个人，无论原因是什么。

“腰痛是由许多不同问题引起的复杂综合征，并非所有经历过腰痛的人都炎症是主要的驱动原因。有些人可能会因为受伤或机械问题而感到背痛。”托内利·恩里科（Tonelli Enrico）说。

Inflammatory back pain is typically caused by a form of inflammatory arthritis, such asankylosing spondylitis或者psoriatic arthritis，根据National Institute of Neurological Disorders and Stroke。

Mechanical causes of back pain can result from such things as sleeping on a bad mattress, straining your back during a workout, or being injured in a fall or a car accident.

他说：“如果我们可以在炎症是最重要的因素的背痛的人群中归零，那么我认为抗炎饮食甚至可能会在减少下背部疼痛的可能性方面产生更大的影响。”

Expert Tips on Reducing Inflammation in Your Diet

Lachman说，尽管饮食可能有助于改善疼痛，但人们不应该认为食物具有止痛药可能提供的直接作用。她说：“如果您改变饮食习惯，并且在短期内不会有所不同，请不要灰心。”

拉赫曼说，抗炎饮食不仅仅是消除引起炎症的食物。“我们还需要吃足够的食物，以减少诱因以进行炎症。”

• Eat lots of colorful fruits and vegetables.Lachman说：“如果减轻疼痛是主要目标，那么食用4至6杯彩色蔬菜和水果而没有任何添加的糖，将基本上保证提供抗炎营养素的供应以及许多其他好处。”“这主要是蔬菜，尤其是在十字花科家族中的东西，例如豆瓣，西兰花和芝麻菜；他们确实具有很强的抗炎益处。”她补充说。
• 消耗更多的omega-3可以帮助抵消Omega-6。“I suggest steering clear of refined oils altogether, but increasing omega-3s can help provide a more anti-inflammatory balance of those oils,” says Lachman. Research, including a论文于2018年11月发表在BMJ，表明，在减少omega-6消耗的同时增加omega-3消耗量减少了高脂餐的炎症反应。“我提高omega-3摄入量的建议包括鲑鱼，沙丁鱼和鳕鱼等冷水鱼。基于植物的选择可以包括大麻，亚麻或嘉种子”拉赫曼说。
• 用抗炎香料准备食物。香料如生姜、肉桂和cayenne can be used to decrease inflammation, as well. Turmeric is another good example of this; you can use it in savory foods or add it to a smoothie, says Lachman.

您烹饪某些食物的方式也会恶化炎症。一个2017年荟萃分析发表在科学报告found that frying, roasting, microwaving, searing, or grilling meats, fish, and eggs produces compounds called advanced glycation end products (AGEs).

尽管您的身体会自然产生年龄，并且在生物产品中发现它们，但烹饪，尤其是在高温下，形成了新的年龄。组织和血液中的高水平化合物会引起炎症反应，并怀疑会增加体内炎症。

为了限制这种效果，请尝试准备需要蒸，煮或炖的肉类菜肴，然后削减加工食品根据，经常暴露于高烹饪温度以提高其保质期关节炎基础。