The healing power of Greens.
October 4, 2023
How a high vegetable intake assists in pain management.
Vegetables have long been hailed as nutritional powerhouses, providing a plethora of health benefits. One lesser-known advantage of a diet rich in vegetables is its potential to assist in pain management. Whether you are dealing with chronic conditions like arthritis or trying to alleviate discomfort from an injury, increasing your vegetable intake can be delicious and effective way to ease your pain.
Anti-Inflammatory properties
- Pain often stems from inflammation in the body. Vegetables, especially leafy greens like kale, spinach and broccoli, are rich in antioxidants and phytonutrients that combat inflammation. They can help reduce the production of pro-inflammatory molecules and promote a balance immune response.
Fibre for digestive health
- A diet high in vegetables provides a large amount of dietary fibre, which help supports a healthy digestive system. Good digestion is essential for nutrient absorption, and when your body absorbs nutrients efficiently, it can help support the healing process and minimize pain. Vegetables like broccoli, Brussel sprouts and carrots are great sources of fibre.
Tissue Repair
- Vegetables are packed with essential vitamins and minerals that play a crucial role in tissue repair and regeneration. For example, vitamin C, found in Capsicum, citrus fruits and broccoli, is vital for collagen production, which helps maintain healthy joints and cartilage.
Alkalizing effect
- Many pain conditions are associated with an acidic internal environment, which can exacerbate inflammation and discomfort. Vegetables have an alkalizing effect on the body, which can help reduce pH levels. Alkaline rich veggies like cucumbers, spinach and celery can contribute to a more pain friendly internal environment.
Weight management
- Maintaining a healthy weight is essential for managing pain, especially if you suffer from conditions like osteoarthritis or back pain. A diet rich in vegetables is naturally low in calories and can help support weight management. Furthermore, vegetables are filling, making it easier to control calorie intake.
Reduced oxidative stress.
- Oxidative stress is linked to various pain conditions. The antioxidants in vegetables combat oxidative stress by neutralizing harmful free radicals. Dark, leafy greens, as well as colourful vegetables like sweet potatoes and beetroots, are excellent sources of antioxidants.
Better blood sugar control
- High blood sugar levels can contribute to inflammation and nerve damage, leading to pain conditions like diabetes. Vegetables, especially those with a low glycaemic index, help regular blood sugar levels. Examples include cauliflower and asparagus.
In conclusion, a diet rich in vegetables can be a powerful tool in pain management. Their anti-inflammatory properties, nutrient density, alkalizing effect, and impact on digestive health makes vegetables an essential tool with reducing and managing pain. By incorporating a colourful array of vegetables into your daily meals, you can not only enhance your overall health but also provide your body with the tools it needs to cope with pain. So, make veggies an essential part of your plate, and watch them work wonders. As our mum always said when we were kids, eat your greens!
Sean Young
Workers Compensation Specialist ‑ Team Leader East (AEP, ESSAM)
Exercise Rehabilitation Services – WA
Each year, more than 53,000 knee replacements are performed in Australia, with that number steadily increasing. It's predicted that by the year 2030, this number will rise to over 150,000. Unfortunately, genetics play a significant role in whether you will develop osteoarthritis and require a knee replacement. However, there are several proactive steps you can take to reduce your risk. Weight Management Maintaining a healthy weight is important for reducing the risk of knee osteoarthritis. Excess weight puts additional stress on your knees, increasing the risk of developing osteoarthritis. Live an Active Lifestyle Engaging in a variety of exercises, including both strength training and aerobic activities, is essential for maintaining healthy knees. Strength training helps build muscle around the knee, providing better support and reducing the strain on the joint. Aerobic exercises, such as walking, swimming, and cycling, improve cardiovascular health and promote overall physical fitness. A well-rounded exercise routine can help reduce the risk of injury and osteoarthritis. Avoid Repetitive Knee Injuries Preventing knee injuries is another key factor in reducing the risk of needing a knee replacement. It’s been shown that people who have had multiple knee injuries and or surgeries are more likely to develop knee osteoarthritis later in life. Brody Kilbey Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services – WA
Central Park will be hosting the Step-up for MSWA charity event on Sunday, the 22nd of June 2025! Below are some tips on training in the lead up to the event, and what you can do to prepare day of! Training tips: Take the stairs The best way to train is to do more of what you’ll be doing—climb more stairs and increase your daily walking. Add high-intensity activities like running, cycling, or incline walking to boost endurance, especially if you're aiming for a fast finish. No fitness watch? Most smartphones can track your steps! Sleep & eat well Aim for 7–9 hours of sleep and fuel your body with a balanced diet: lean protein, whole carbs, and minimal processed foods. Good sleep and nutrition help with both performance and recovery. Build strength Stronger legs and joints help prevent injury. Include squats, lunges, and calf raises in your routine to support stair climbing. How to prepare on the day: Eat smart Have a light, balanced meal about 1–2 hours before the event. Include carbs for energy and stay hydrated. Dress appropriately Wear comfortable workout gear and proper shoes with good grip and support. Bring essentials Pack a water bottle, a sweat towel, and any medical needs (like asthma puffers). Pace yourself Keep a steady pace and listen to your body. Stay positive Remember you're climbing for a cause—supporting people living with MS! Be sure to enjoy the experience!
1. Time of Day Identify, if you haven’t already, if you are a morning person or a night owl. Now I don’t necessary mean whether you struggle to wake up before 8am or find it impossible to fall asleep until the clocks strikes 12. I mean, identify when the BEST time is for YOU to complete 45-60 minutes of uninterrupted regular structured exercise (RSE). This can take time, but once you do find the ideal time of day for your RSE, stick to it, make plans AROUND your RSE time and make that time for yourself. Be firm but also be fair to yourself when life inevitably creeps back in to dismantle your routines. Find ways to work around it, and make it work for you. 2. Buddy System Call on a partner, friend, family member, colleague, or your furry loved ones. This person should ideally be someone who you can hold accountable, and who you know will hold you accountable. In no way do you have to train together, bonus points if you do, but they are there to encourage, support, and empower you to get to your fitness destination. 3. Goal Setting Like a lot of aspects in our lives a way to maintain consistency throughout your fitness journey is goal setting. Goal setting is a very powerful way to turn a dream or a thought into an actionable and achievable task. The simplest way to set a goal is to follow the SMART goal process. Specificity: What is it you are looking to target? Improve strength – okay, stronger in what exactly? Lose weight – absolutely, how much weight? Measurable: Can the above specific goal be measured if so, how? Achievable: Is the goal realistic or is it far-fetched. It's okay to have big goals, but it's more important to break your big goals down into smaller, more achievable goals. Relevant: Apply the goal to your life, a goal becomes reality before you know it if the goal has relevance to you. i.e. a running race coming up, would require you to train more, or maybe your wedding is on the horizon and you want to be in the best shape of your life. Time bound: The final element of any excellent goal is setting a time-based deadline. Now this doesn’t mean it’s the end, far from it, this is where you will evaluate your goal against your performance, and in turn, set another goal. 4. Have a Spot This can mean a lot of different things for a lot of different people, and can greatly depend upon your goals (yes, a call back). For many people obtaining a gym membership is the ideal way to train and maintain consistency, for others, a home-based gym with the necessities is all they need, for some a good pair of running shoes and their favourite running loop. Having a dedicated space is very important however, can be different for everyone, find what works the BEST for you. 5. Practice Like many aspects of our life, the more we do any one thing, the better we get. The same applies to behavioural changes like consistency. The first weeks can be easy because its new and exciting, or it can be daunting because its new and terrifying. However, in a roundabout sort of way, the key to consistency specifically with exercise, is finding the BEST form of exercise for YOU. Find the one where you get the most enjoyment from and run with it (pun intended). Lachlan Simpson Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ QLD
