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Pain is such an uncomfortable feeling that even a tiny amount of it is enough to ruin every enjoyment -Will Rogers

A picture of berries.Chronic pain affects an estimated 86 million adults in America. Certain foods may trigger the release of neurotransmitters that heighten sensitivity, says Daniel Arkfeld, MD, a rheumatologist at the University of Southern California’s Keck School of Medicine.

Keep your health in mind while celebrating 4th of July this year:

Pass on the Pie. It may be tempting to reach for the Red, White and Blue cupcakes or the banana cream pie, but keep in mind increased insulin levels will typically dramatically worsen pain. Instead, grab eat more fruits and vegetables, especially leafy greens and fresh fruits.

Skip the Potato Salad. Potatoes, tomatoes, sweet and hot peppers, eggplant, paprika, and cayenne peppers are classified as nightshade foods. This group may trigger arthritis and pain conditions in some people. Doctors and researchers have said that 1 in 3 people with arthritis experience worse symptoms after consuming nightshade foods. It is recommended eliminating nightshades for 2 or 3 weeks to see if your arthritis symptoms improve.

Put down the Pasta. About 90 percent of fibromyalgia patients have low adrenal functioning, which affects metabolism of carbohydrates and may lead to hypoglycemia. These people crave sugar, but they also experience the crash that follows the initial energy high. “If you’re hypoglycemic, you want to keep that sugar level as stable as possible. Try carbs with a mix of protein and fat,” says Dr. Arkfeld.