Welcome to this quarterly review episode with Sakina, science writer & researcher at Doctor’s Kitchen. Every quarter, we pull together insights from recent expert-packed podcasts into one episode - to make it easier to take action.

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Today, we dive into pain, which affects so many of us – whether it’s back pain, joint pain, headaches, IBS or chronic conditions like fibromyalgia and endometriosis. Even menstrual pain, often brushed off as “normal”, can significantly disrupt daily life. This episode is all about giving you tools and ideas to feel better.

We cover:

Invisible pain: Why it’s not just in your head and what you can do about it
Anti-inflammatory foods: Easy swaps to ease pain & what to keep in your kitchen
Daily wins: How small habits, like a 30-minute walk, can make a big difference
Beyond willpower: Why healthy eating isn’t just about personal choices and how changes in our food system could make it easier for everyone to eat well

If you want to dive deeper into the full episodes:

Papers we referenced:

Chronic pain prevalence: Zimmer et al., Pain. 2022
Nociplastic pain: Fitzcharles et al., The Lancet. 2021
Anti-inflammatory diets and pain: Field et al., Pain Medicine. 2021
WalkBack study: Pocovi et al., The Lancet. 2024

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#278 How food can improve back pain and daily habits that add up with Dr Rupy Aujla