“Let food be your medicine” – this quote from Hippocrates sounds like a cliché until you experience how profoundly nutrition can alleviate pain. Many high performers accept morning stiffness, headaches, or irritated joints as a “normal price” for success. But what if precisely chosen dietary fats, reduced sugar, and a cup of green tea activate biochemical switches that measurably reduce inflammation and pain? Modern studies show: with the right diet, the nervous system calms down, the immune system becomes more effective – and the mind clearer.

Inflammation is not merely a “redness and pain” episode. Chronic, low-grade inflammation Low-grade-Inflammationquiet, persistent activation of the immune system drives fatigue, pain sensitivity, and metabolic issues. Crucial are inflammation-activating signaling pathways like NF-κBtranscription factor that gives the “go-ahead” to inflammatory genes and cytokines like TNF-α and IL‑6. Nutrition acts directly here: Omega-3 fatty acids provide anti-inflammatory mediators, while trans fatsindustrially hardened fats and excess saturated fatsmainly found in fatty dairy and meat products can amplify pro-inflammatory signals. Sugar – particularly fructose – also alters immune balance, and polyphenols from olive oil and green tea modulate oxidative and neuronal processes that influence pain pathways. For high performers, this means: smart fat sources, fewer refined carbohydrates, targeted polyphenols – and the body switches from alarm to recovery mode.

More Omega-3, less inflammation: In a randomized intervention, the intake of EPA/DHA led to a decrease in pro-inflammatory markers such as TNF-α, IL-6, and IL-18, while anti-inflammatory IL-10 increased – accompanied by the activation of receptor FFAR4, which supports insulin sensitivity and inflammation resolution ^[1]. Green tea provides EGCG, which shows anti-nociceptive effects in reviews – pain is noticeably reduced through antioxidant and anti-inflammatory mechanisms ^[2]. In animal studies, EGCG even dampens the excitability of pain-conducting neurons similarly to a local anesthetic – suggesting that polyphenols can exert direct pain-relieving effects beyond being “generally healthy” ^[3]. Olive oil, rich in monounsaturated fatty acids and polyphenols, is associated with fewer cardiometabolic events, better blood lipid profiles, and reduced oxidative stress – mechanisms that downregulate inflammation and thus pain amplifiers in the system ^[4]. In contrast, too many saturated fats increase pro-inflammatory signaling pathways; experimental studies showed that saturated fats triggered IL-1β/IL-17 axes and worsened inflammatory skin reactions ^[5]. Red and processed meat are linked to higher CRP levels – especially in individuals with cardiometabolic burdens – and can shift immune status ^[6]; in models, red meat exacerbated intestinal inflammation and changed the microbiota in a pro-inflammatory direction ^[7]. High fructose intake further promotes Th1/Th17 dominance – a T cell signature that drives inflammation ^[8]. The sum: nutrition is a switchboard for pain.

Three strands of evidence paint a consistent picture. First, randomized data on marine Omega-3 fatty acids show: Eight weeks of EPA/DHA in a controlled diet activated the fatty acid receptor FFAR4 and lowered central inflammatory markers (TNF-α, IL-6, IL-18), while IL-10 increased – an immediate, clinically relevant inflammatory shift that can positively influence both metabolic stability and pain perception ^[1]. Second, the literature on green tea suggests dual effects: reviews demonstrate safe, often effective pain relief due to EGCG's anti-inflammatory and antioxidant properties ^[2]. Additionally, in vivo neurophysiology data show that EGCG dose-dependently inhibits the firing rate of nociceptive neurons – mechanistically plausible via modulation of voltage-gated sodium and potassium channels – thus suppressing pain signals at the source ^[3]. Thirdly, cardiometabolic and dietary studies support the significance of olive oil and the reduction of problematic fats: extra virgin olive oil, the core of the Mediterranean diet, correlates with fewer cardiovascular events and lower oxidative stress; moreover, mechanistic reviews indicate potential NF-κB inhibition and improvements in insulin resistance – both relevant to inflammation ^[4][9]. In contrast, a recent meta-review links higher intakes of red meat – especially processed – with increased CRP ^[6], and preclinical data demonstrate the exacerbation of colitis and pro-inflammatory microbiota by red meat ^[7]. The direction is clear: a polyphenol- and MUFA-rich diet plus Omega-3 shifts the immune system towards resolution, while trans and saturated fats as well as excess sugar fuel the flame.

- Eat fatty fish (e.g., salmon, mackerel, herring) 2–3 times a week. Aim for approximately 1–1.5 g of EPA+DHA per day over the week. These doses have activated FFAR4 in studies and reduced TNF-α, IL-6, and IL-18 – while IL-10 increased ^[1].
- Substitute butter and animal fats with extra virgin olive oil. Use it cold for dressings and for light sautéing. The polyphenols and monounsaturated fats are associated with lower inflammatory processes and better vascular health ^[4][9].
- Reduce refined carbohydrates: sugary drinks, white flour, syrups. High fructose levels promote Th1/Th17 responses and exacerbate inflammation – noticeably also as a pain amplifier ^[8]. Opt for whole grains, legumes, and berries.
- Drink 2–3 cups of green tea daily. EGCG acts anti-inflammatory and can dampen the excitability of pain-conducting neurons – a natural lever for pain relief ^[2][3].
- Avoid trans fats (fried/industrially hardened products) – they increase inflammatory markers and damage endothelial function ^[10]. Keep saturated fats low and limit red/processed meat; processed meat has been associated with higher CRP levels in RCTs ^[6].

The next years will become more precise: we will couple personalized inflammatory profiles with food – from FFAR4 activation through EPA/DHA to polyphenol “doses” for neuronal calm. Expect digital markers and microbiome signatures that link your dietary choices in real-time with pain and performance data – nutrition as a daily, smart anti-inflammation tool.