5 Superfoods that Fight Chronic Pain
Posted on January 27, 2014 by The Alternative Daily
Millions of people who
suffer from chronic pain, either from an injury or as a result of a health
condition, turn to pharmaceutical drugs for relief. While these drugs may
indeed relieve the pain, they are often accompanied by some nasty side effects,
and some are highly addictive.
The primary culprit
behind chronic pain – and behind most chronic diseases, for that matter – is
inflammation, an activation of the body’s natural response to an invasion,
which often leads to tissue and joint swelling. While this response is
necessary in the short term, if it persists, it can wreak havoc on your body.
Traditional use, and
recent research, has found a number of foods beneficial for reducing
inflammation, as well as lessening various types of chronic pain. Before you
reach for the meds, give the following five superfoods a try.
Ginger root
Ginger functions as a
natural anti-inflammatory agent in the body, thanks to compounds known as
gingerols, as well as other antioxidants. It has been used in traditional
Ayurvedic remedies since ancient times for reducing inflammation, and seems to
have similar pain-relieving effects whether it is raw or heated.
A 2012 study performed at
the Copenhagen University Hospital in Denmark compared the effects of a ginger
extract, ibuprofen, and betamethasone, also known as cortisone, on inflammation
caused by rheumatoid arthritis and osteoarthritis.
Results showed that the
ginger extract worked as well as both the ibuprofen and betamethasone at
reducing inflammation. Like the betamethasone, it also reduced cytokines,
substances released by the immune system that can lead to inflammation and
inflammatory pain. Ibuprofen was not found to have any effect on cytokines.
The key difference
between ginger extract and betamethasone is that ginger does not come with
negative side effects. Betamethasone, on the other hand, has a long list of
potential side effects, including seizures, high blood pressure, depression,
weight gain and severe headaches, to name only a few.
There are many ways to
enjoy fresh ginger. You can brew a tea using four or five slices of the fresh
root steeped to desired strength in boiling water, or you can chop it up and
use it in a variety of recipes. You can also simply chew on a piece of raw,
peeled ginger.
Garlic
Garlic has
anti-inflammatory, antibacterial, antiviral and antifungal properties, and has
been used since ancient times in the treatment and prevention of a number of
chronic illnesses. The antioxidant compounds found in garlic may give your
immune system a much-needed boost if you are suffering from a chronic ailment.
A 2013 study performed at the Namhae Garlic
Research Institute in the Republic of Korea found that allicin, a compound found
in garlic, reduced the body’s production of inflammatory cytokines. This study
also found, however, that when raw garlic extract was heated, it lost some of
its anti-inflammatory properties.
This shows that to get
the most anti-inflammatory benefits from garlic, it should be eaten raw and not
heated at all. Add raw, chopped garlic to salads, salsas, guacamoles and other
spreads and dips.
You can also choose to
eat the cloves on their own or with some olive oil, but the taste may prove to
be too strong for many people. One great way to eat raw garlic is to chop a
clove and combine with some raw honey. This makes it much more palatable.
Turmeric
This delicious Indian
spice is the main ingredient in curry powder. Besides adding a rich, exotic
essence to your meals, it contains a substance called curcumin, which has
documented anti-inflammatory properties.
Traditionally, turmeric
has been used topically to ease the discomfort of inflammatory skin problems
such as eczema and other rashes. It has been used internally to help ease
arthritis pain, digestive distress, headaches, fibromyalgia and menstrual
cramps.
After analzing a series
of human, animal and in vitro trials involving curcumin, the authors of a 2003 study performed at the University of
California, San Francisco concluded, “it (curcumin) may exert its
anti-inflammatory activity by inhibition of a number of different molecules
that play a role in inflammation.”
To get more turmeric in
your diet, simply get out the slow cooker, and start experimenting with various
curry recipes. For a more concentrated effect, add a tablespoon into your
smoothies, or mix into a glass of milk. To use topically, simply create a paste
with equal parts turmeric and coconut oil, and apply.
Olive
oil
Antioxidant-rich olive
oil is thought to be one of the main reasons behind positive health effects of
the Mediterranean diet. Virgin and extra virgin olive oils boast a phenolic
compound known as oleocanthal, which has been found to reduce inflammation
throughout the body.
The authors of a 2011 study performed at Deakin University in
Australia write, “oleocanthal is contained in virgin olive oil and possesses
similar anti-inflammatory properties to ibuprofen. This pharmacological
similarity has provoked interest in oleocanthal and the few studies conducted
thus far have verified its anti-inflammatory properties and potential
therapeutic actions.”
Some of these studies
discovered that oleocanthal works by blocking the body’s production of
inflammatory COX-1 and COX-2 enzymes. The class of pharmaceutical painkillers
known as Non-Steroidal Anti-Inflammatory Drugs (NSAIDs), such as aspirin and ibuprofen,
work by inhibiting these enzymes, as well.
Dr. Paul Breslin
explains, “by inhibiting these enzymes, inflammation and the increase in pain
sensitivity associated with them is dampened.”
Extra virgin olive oil
is perfect as a massage oil, to soothe aching muscles and joints. It also works
great as a base for mixing essential oils for massage application.
Wintergreen oil and
peppermint oil are two other great ones to try for muscle and joint pain.
Drizzling extra virgin
olive oil on your foods, and especially eating it raw in salads with spinach,
kale and other super-greens, may help reduce inflammation throughout your
body’s systems.
Cayenne
pepper (and other hot peppers)
Cayenne pepper, as well
as other hot peppers, contain capsaicin, a substance which has been found to
lead to the release of endorphins, and the lessening of many forms of chronic
pain.
Capsaicin helps relieve
pain by its release of a chemical known as ‘substance P,’ which is also
released by the body when it sustains an injury. Capsaicin’s release of this
substance signals to the nervous system that the body has been injured, which
is what causes the initial burning, and, over time, a lessening of pain in that
area.
When taken internally,
capsaicin can help to relieve indigestion. A 2002 study performed at the University of
Bologna in Italy gave 30 volunteers who suffered from digestive problems, also
known as dyspepsia, either 2.5 grams of red pepper powder, or a placebo, for
five weeks. After three weeks, the volunteers who were taking the red pepper
powder had, “significant improvements in pain, bloating, and nausea as compared
to placebo.”
To use topically, you
can make a paste of 2 parts coconut oil to one part pure, ground cayenne
pepper. Apply to sore muscles and joints, but beware not to get it in your eyes
or on other sensitive membranes.
To take internally, add
half a teaspoon of ground cayenne to a glass of water, and drink once a day. It
may be hot at first, but you will quickly develop a tolerance. Alternately, you
can add it to a delicious fruit and veggie smoothie.
Note: With regards to the above superfoods, always choose organic,
to maximize nutrient content, as well as to avoid potential exposure to
pesticides. Check with a health professional before starting a regimen with one
or more of these foods to treat a chronic condition, to make sure they are safe
for your individual health.-The Alternative Daily
No comments:
Post a Comment