The Top 4 Nuts for Pain Relief: Ancient Wisdom & Modern Science

In my clinic, I often see women who are "doing everything right" but still suffer from nagging aches - chronic lower back pain, stiff knees, or menstrual cramps that just won’t quit.

In Traditional Chinese Medicine (TCM), we don’t just look at calories; we look at the energy of the food. Does it warm you? Does it build bone? Does it relax tension?

While we previously discussed how Walnuts and Chestnuts act as the "Architects" of the body, we cannot ignore the rest of the crew. To build a pain-free body, you need variety. Here are the 4 best nuts to add to your daily rotation for pain relief and hormonal balance.

1. The Inflammation Fighters: Walnuts (Hu Tao Ren)

If you have chronic pain, inflammation is likely the fire fueling it.

The Western View: Walnuts are the undisputed king of plant-based Omega-3s. They are rich in Alpha-Linolenic Acid (ALA), a fatty acid that the body uses to manage inflammation. Research shows that just 30 grams of walnuts (a small handful) provides 2 grams of ALA, making them the most efficient nut for this purpose.

The Eastern View: In TCM, Walnuts strengt the Kidney Yang. The Kidneys govern the lower back and knees. If your pain is dull, chronic, and comes with a feeling of coldness or fatigue, Walnuts are your specific medicine.

• Best for: Lower back ache, weak knees, feeling cold.

• Dosage: A small handful daily (raw, never roasted).

2. Why Almonds Are Essential When Choosing Nuts for Pain Relief

Do you suffer from tight shoulders, leg cramps, or painful menstrual cramps? You might need a mineral boost.

The Western View: Almonds are an "excellent food," rich in protein and essential minerals. They are packed with calcium and magnesium. Magnesium is nature's muscle relaxant - it helps unknot tight fibers and calm the nervous system. Additionally, almonds contain phytosterols, which can help balance cholesterol and support hormonal health.

The Eastern View: Maimonides (The Rambam), one of the greatest physicians in history, specifically praised almonds for their ability to maintain health and vitality. Unlike other nuts that can be heavy, almonds are considered balanced and nourishing for the lungs and gut.

• Best for: muscle tension, cramps, constipation (due to fiber content), and general vitality.

• Doc’s Tip: Soak them overnight to remove the peel and improve digestion.

3. The Structure Builders: Chestnuts

We often forget chestnuts, but for orthopedic health, they are essential.

The Western View: Chestnuts are unique. They are low in fat but high in minerals such as manganese and copper, which are essential for building bone matrix and connective tissue.

The Eastern View: Known as the "Fruit of the Kidney," chestnuts are warmer than other nuts. They specifically strengthen the tendons and bones of the lower body. They are the go-to food for "bearing weight" - helping you stand taller without back fatigue.

• Best for: Frailty, osteoporosis prevention, and "heavy" legs.

4. The Thyroid Guardians: Brazil Nuts

Many of my patients dealing with chronic pain also suffer from low energy, weight gain, or thyroid issues (Hashimoto’s).

The Western View: Brazil nuts are the world's richest source of Selenium. Selenium is critical for the conversion of thyroid hormones to their active forms. Without it, your metabolism slows, and muscle pain (myalgia) can increase.

Best for: Fatigue, thyroid support, and metabolic slowdown.

Dosage: You only need 2-3 nuts per week.

How to Prepare Nuts for Pain Relief Safely

To use nuts for pain relief effectively, you must respect their chemistry. The oils in nuts are delicate and can easily become toxic if treated incorrectly.

1. Never Roast Your Nuts. Avoid roasting nuts, especially walnuts. High heat (e.g., 400°F used in roasting) causes healthy fats to oxidize, producing trans fats, which are pro-inflammatory and harmful to the body. Always eat them raw or lightly soaked.

2. Soak Your Almonds. It is highly recommended to soak almonds (preferably overnight). This improves digestion and ensures effective nutrient absorption.

3. Store Them Cold. Nuts rich in Omega-3 Fatty Acids, such as walnuts, are highly susceptible to oxidation. They should be stored in

Which nut does your body need today?

• Cold & Achy? Walnut.

• Cramped & Tense? Almond.

• Weak & Frail? Chestnut.

• Tired & Sluggish? Brazil Nut.

  
  

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References

• Bozan, B., & Temelli, F. (2008). Chemical composition and oxidative stability of flax, safflower and poppy seed and seed oils. Bioresource Technology.

  
  

• Maimonides, M. (1135–1204). Medical Writings.