Natural Pain Relief: 9 Foods to Ease Chronic Pain and Inflammation
Millions of people rely on medicines like ibuprofen and acetaminophen to manage daily pain and inflammation. Wake up with a headache? Pop four ibuprofen. Are your joints a little stiff today? Swallow two tabs of acetaminophen. While some pain is rooted in chronic illness or a healing injury, you’d be surprised how much our diet and daily habits play a role in our pain levels.
The Dangers of Over-the-Counter Painkillers
Of course, sometimes pain is severe and requires a powerful analgesic, and most doctors agree that our bodies can handle an occasional pill. However, studies have shown “these drugs can have serious side effects, and are often taken without medical oversight.” According to one study in TIME Magazine, taking these medicines “over long periods of time can pose dangers to the heart, kidneys, bones, and even hearing.”
It continues, “pain relievers like ibuprofen also affect a group of chemicals called prostaglandins, which help to build bone.”
Natural Diet and Lifestyle Changes Can Ease Pain
Fortunately, there are natural, healthy ways to decrease pain and inflammation through diet and lifestyle, that have proven to be equally or more effective. Our bodies are adept at self-healing, but we need to give them the nutrition, water, and exercise they need to begin the process.
There are several foods and drinks that help your body fight pain and inflammation from within. Likewise, there are some dietary habits that drastically increase pain and inflammation. Here are a few ways to help your body ease its own pain, naturally.
1. Turmeric
This spice is popular in Indian cuisine, but can be used in many recipes as a delicious boost of flavor. Turmeric is a powerful anti-inflammatory; in fact, studies show turmeric is just as effective as ibuprofen at easing inflammatory pain, without all the unhealthy side effects. This flavorful orange powder can ease all kinds of ailments, including:
- Digestive discomfort
- Arthritis pain
- Fibromyalgia
- Headaches
- Menstrual cramps
Grab a handful of turmeric and add it as a regular spice in your recipes. Just be sure to include black pepper, too, as it helps your body absorb the pain-relief properties of the turmeric. You can also take this spice as a daily supplement capsule.
2. Apple Cider Vinegar
Some people drink apple cider vinegar (ACV) as a shot each morning, but there are many ways to incorporate this powerful anti-inflammatory to your diet. Apple cider vinegar makes a tangy base for salad dressing, or can be used in cooking sauces.
AVC eases a laundry list of pains, including:
- Sore throat
- Allergies
- Asthma
- Arthritis
- Digestive ailments
- Acid reflux
- Cold or flu
We suggest mixing ACV into a tonic with other anti-inflammatories like honey, lemon, and hot water to create a breakfast beverage that empowers your body to fight pain all day.
3. Avocados
Avocados are packed with potassium and magnesium, which are critical minerals for easing tight muscles. In fact, studies show magnesium can significantly decrease nerve pain; in fact, some nerve pain is caused simply by having low magnesium. This mineral also aids in relaxation and sleep.
Avocados also have healthy fats, and are rich in carotenoid antioxidants which reduce inflammation. Their silky texture and mild flavor makes them ideal for smoothies, or even chocolate pudding and brownies. Their flavor is barely detectable, but they add a creamy quality that boosts the flavor — and pain-relief powers — of these delicious chocolatey desserts!
If you prefer your avocados savory, use them for zesty guacamole, or bake them with an egg to create a protein-and-pain-relief breakfast!
4. Blueberries
Blueberries are a delicious way to ease your pain. They contain anthocyanins, and studies show their analgesic and anti-inflammatory effect may be more powerful than aspirin! Imagine, easing your pain without risking the digestive ailments caused by taking too much aspirin or ibuprofen.
Aside from helping alleviate pain, blueberries also combat brain aging and memory loss, and may help lower blood cholesterol, and protect your urinary tract. So add a handful of blueberries to your yogurt, or pack a container of blueberries for an after-lunch snack!
5. Oily Fish
Oily fish — like salmon, tuna, or sardines — are full of anti-inflammatory omega-3 fatty acids. According to Arthritis.org, those healthy fats “interfere with immune cells called leukocytes and enzymes known as cytokines, which are both key players in the body’s inflammatory response.”
“The marine omega-3 fatty acids nip inflammation in the bud before it ignites,” the article explains.
These oily fish can reduce joint pain and morning stiffness. A diet rich in these fish, as well as fish oil supplements, can ease discomfort caused by inflammation.
6. Walnuts
Just like oily fish, walnuts are full of Omega-3 fatty acids, which provide a great anti-inflammatory effect for people suffering from rheumatoid arthritis, gout, or other forms of stiffness and inflammation.
Some studies indicate walnuts may also improve resting heart rate and blood pressure. They are an excellent source of Vitamin E, which can help control free radicals that cause inflammation. So toss a few walnuts on your salad!
7. Ginger
Ginger is well-known for promoting digestive health by easing nausea. For thousands of years, this root has been used for headaches, upset stomachs, and painful inflammation. In fact, some studies show ginger is superior to NSAIDs like ibuprofen and acetaminophen. These drugs “only work on one level: to block the formation of inflammatory compounds. Ginger, on the other hand, blocks the formation of the inflammatory compounds-prostaglandins and leukotrienes, and also has an antioxidant effect that breaks down existing inflammation and acidity in the fluid within the joints.”
Adding fresh ginger to your recipes, or drinking ginger tea, is a great way to include this ancient anti-inflammatory to your diet.
8. Herbal and Green Tea
In a world of increasing soda consumption, many people are drinking less water and tea, healthy beverages that promote healing. Instead, studies show the carbonation in soda can actually cause pain!
Slowing down and relaxing over a warm cup of tea provides many benefits. Warm water is excellent for soothing intestinal distress, and herbal tea comes in dozens of curative combinations. Whether your tea has ginger, turmeric, honey, lemon, peppermint, camomile, or any number of healing herbs, you can craft a cup of tea specifically to meet your unique pain-needs.
Instead of carbonated high fructose corn syrup, which is damaging to your health and inflammation, tea acts as a vessel for low-calorie, healing herbs and spices. Sweeten with honey or lemon, which are anti-inflammatory, anti-viral, and delicious.
9. Water
This sounds too simple, but you’d be surprised how much better a well-hydrated body functions. Even slight dehydration can cause headaches, joint pains, nausea, and fatigue.
The good news is that the herbal tea and turmeric cocktails described earlier in this article can count towards your daily water consumption!
Some foods also count as water, including:
- Watermelon
- Oranges
- Cantelope
- Honeydew
- Smoothies
How does water ease pain? “Joint pain usually occurs when the cartilage has been weakened or damaged, which leads to symptoms of inflammation, pain, and stiffness. Since approximately 60% of joint cartilage is made from water, it is critical we keep hydrated during periods of joint damage, or else our production of synovial fluid will be reduced and we increase our risk of friction pain and cartilage deterioration.”
Seriously, just try adding more water to your diet for two weeks. We bet you’ll be shocked how much better you feel.
OsteoStrong Exercises Help Control Pain Naturally
Aside from eating a healthy, anti-inflammatory diet, there are certain exercises and simple lifestyle changes that can make a huge impact on chronic pain. The professionals at OsteoStrong can set you up with a FREE 10-minute session that strengthens bones and protects you from osteoporosis — without medicine! Our drug-free program goals include:
- Improved bone density
- Improved posture
- Improved balance
- Less joint and back pain
Remember, pain is often just a signal that your body needs something. Take a moment to evaluate exactly what your body needs. Do you need an analgesic, or is this headache just a sign that you need sleep? Are your muscle aches really severe enough to warrant drugs, or are they just stiff from sitting still for too long?
Next time you go to grab a pill bottle, consider picking up a healthy boost and doing a gentle 15-minute yoga session, trying a free session at OsteoStrong, or taking a nap on a heating pad instead.
Then, re-evaluate whether or not your pain is severe enough to need medicine.
