There's a well-known truth that has persisted for decades: sugar gives you energy. Short, catchy, easy to remember.
The problem is that our knowledge of how the body — and especially the brain — functions has moved several steps forward.
Today we know one thing: sugar does NOT strengthen.
It provides a momentary boost and a sense of bliss, but in the long run:
- It destabilizes the nervous system
- It amplifies inflammation
- It disrupts the mechanisms regulating mood and energy
Only when I began experiencing chronic pain myself did I understand how real these mechanisms are and how quickly the body reaches for what offers immediate relief.
Chronic pain changes brain function
Chronic pain is not just a signal from a damaged nerve. It is a complex biological process involving the nervous, hormonal, and immune systems. During this process, the brain — which makes up only about 2% of body weight yet consumes 20% of energy and oxygen — begins to operate differently.
Neurotransmission changes, receptor sensitivity shifts, neurotrophin levels fluctuate. The body adapts, but the cost of that adaptation is enormous.
In my case, one of the first "rescue" mechanisms was reaching for food — especially what tasted best to me: sweet, chocolatey.
Not by accident.
Food as quick relief — the neurobiology of comfort
From an evolutionary perspective, food isn't just fuel. It's also a reward. Consuming food, especially food rich in sugars and fats, activates the dopaminergic system — the so-called reward center. A rise in dopamine and serotonin provides a momentary sense of relief, safety, and even happiness.
In conditions of chronic pain, this effect takes on special significance.
Pain:
- Lowers levels of neurotransmitters like serotonin and dopamine
- Disrupts stress axis function
- Increases systemic inflammation
The brain then begins "demanding" quick ways to improve mood. And the quickest is food — especially highly processed food rich in sugar. The problem is that this relief is short-lived.
Sugar — momentary reward, long-term cost
Over time, I began noticing something troubling: the more often I reached for "quick" food, the worse I felt. Not just physically, but mentally too.
Today we know that a diet high in simple sugars:
- Amplifies neuroinflammation
- Disrupts insulin signaling in the brain
- Lowers BDNF — a key protein supporting neuronal plasticity
- Increases the breakdown of serotonin and dopamine
In practice, this means one thing: the more sugar, the greater the risk of worsening mood, concentration, and psychological resilience.
A vicious cycle forms: pain → need for relief → eating → momentary improvement → worsened brain function → even greater need for relief.
Breaking this cycle was a breakthrough for me.
The moment of change — mindfulness instead of automaticity
The real change began not with a diet, but with mindfulness.
I started observing what was happening. Not just on the plate, but above all in my body and mind. I set a goal: to notice the connections. To understand that pain is not just a nerve impulse, but an entire biological context in which I function.
I understood that since the brain is so "hungry," I had to stop feeding it randomly.
Nourishing the brain — real support for chronic pain
This isn't about restrictions or perfection. It's about providing what the nervous system actually needs to function more stably.
The most important elements that began making a difference:
1. Omega-3 fatty acids (EPA and DHA)
They build neuronal membranes, improve communication between neurons, and have anti-inflammatory effects. Adequate amounts support neuroplasticity and may alleviate depressive symptoms.
2. Protein and amino acids
Neurotransmitters are made from these. Without adequate supply, the body cannot produce sufficient serotonin or dopamine.
3. B vitamins and vitamin D
Crucial for nervous system function, mood regulation, and brain energy processes.
4. Minerals (magnesium, zinc, iron, selenium)
They influence nerve conduction, stress resilience, and sleep quality.
5. Antioxidants
They protect neurons from oxidative stress, which is particularly elevated in chronic pain.
6. Gut microbiome
Growing research shows that the gut and brain are closely connected. What happens in the microbiome affects mood, immunity, and pain perception.
A lifestyle, not a diet
Over time, I stopped thinking in terms of "dieting." That word always felt like restriction to me. Instead, I began building a lifestyle that supports the brain:
- Minimal processed food
- More natural products
- Stable meals instead of glucose spikes
- Mindfulness about the body's signals
The pain didn't disappear. But everything around it changed.
Living with pain — double support for yourself
Chronic pain teaches humility. It shows how dependent we are on our own biology, yet it also offers the possibility of conscious influence.
Today I know that food is not just a way to survive the day. It is one of the most powerful tools we have to support the brain, regulate emotions, and reclaim at least some control.
What you see in the photo reaches my stomach far less often than it used to. Today it's more of a conscious choice and a reward for weeks of caring for nutrition, movement, and nervous system regulation — because living with chronic pain demands that kind of consistency.
And maybe that's exactly where it's worth starting — not from fighting the pain, but from asking yourself one question:
What am I feeding my brain today?
Reference:
*Tak działa mózg* (This Is How the Brain Works) — Dr. Asia Podgórska
Natalia — since 2014 I've been living with trigeminal nerve pain. I write in plain language, based on reliable sources and personal experience. Read my story →
Frequently Asked Questions
Can chronic pain affect memory and concentration?
Yes. Research shows that chronic pain, including trigeminal neuralgia, can lead to measurable changes in brain function — affecting memory, attention, processing speed, and executive function. This is sometimes called 'brain fog' and has a real neurobiological basis.
What is trigeminal neuralgia?
Trigeminal neuralgia is a chronic facial pain condition. It manifests as sudden, severe, usually one-sided pain attacks — often described as an electric shock. A single attack typically lasts from a few seconds to about two minutes.
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