Aim for 2 teaspoons of extra-virgin olive oil per serving of dressing.
The salad: Top off your superpower veggies with extra-virgin olive oil, which
has been shown to have anti-inflammatory properties. One study looking at a
substance derived from virgin olive oil called oleocanthal found that it can
reduce arthritic pain. Another German study found that olive oil may lessen pain
because it contains a number of components that have anti-inflammatory
potential, such as polyphenols and plant sterols. This research further
underscores that you don’t have to fear fats; instead, embrace the healthy ones.
And veggies are always good choices, as many of their vitamins have been
linked to decreasing various kinds of pain.
The wine: Nope, I’m not suggesting that you fill your glass to mask the pain.
Uncork a bottle because wine is rich in a substance called resveratrol, which also
has anti-ageing properties. (We talked about other foods high in resveratrol on
The Bottom Line on Wine.) While most studies on resveratrol and pain mainly
use animal models (so actual wine isn’t used), some research does link the
substance with decreased pain in people. For example, one study found that the
addition of resveratrol resulted in a reduced pain score—and four of five patients
with endometriosis pain reported complete reduction of pelvic pain after two
months of adding resveratrol. Another study, while not directly looking at pain,
did show that resveratrol was associated with an increase in a hormone called
adiponectin, which has been shown to have anti-inflammatory effects. I’m not
suggesting a glass of wine will cure pain, but if it gives a little boost of anti-
inflammatory powers, that’s not a bad thing.
Above all, following the 21-Day Plan will be your antipain starter kit, getting
you used to the foods that will help. While you may need reinforcements in other
nonfood forms depending on your problem and its severity, you can be sure that
one of your most important weapons is eating to bolster your body, not break it
down.