I came across an article entitled 13 Foods to Stop Pain. As I did some research I found that there are two or three versions of basically the same article floating around the Internet. As I am trying to be more mindful of what I eat and how it affects my body, I wanted to find foods that affect my body in positive ways. I felt this article was very helpful. I would like to give credit for the majority of this research to Michelle Schoffro Cook, PhD. I have used a lot of her research and supplemented with a few other tid bits I found.
1.
Cherries
Muraleedharan
Nair, PhD, professor of natural products and chemistry at Michigan State
University, found that the anthocyanins in cherries were
found to be equivalent to two common over-the-counter painkillers. In fact tart cherry extract is ten times
more effective than aspirin at relieving inflammation. Only two tablespoons of
the concentrated juice need to be taken daily for effective results.
2. Blackberries 3. Raspberries 4. Blueberries and 5. Strawberries
Dr. Muraleedharan Nair, PhD later
found the same anti-pain compound found in tart cherries was also present a
variety of berries. Moreover, scientists discovered that
blueberries increase the amounts of heat-shock proteins that are in our
bodies. Heat shock proteins are compounds that decrease as people age,
thereby causing inflammation and pain. By increasing heat shock proteins,
blueberries reduce inflammation, pain, and even tissue damage.
Blueberries are packed with vitamins C, E, riboflavin, niacin, and folate.
6.
Celery and Celery Seeds
Celery was first recognized for its medicinal properties as early as the
9th century before being utilized as a food source during the Middle
Ages It has been recognized as having positive effects on conditions such as Diabetes, Gout, Cardiovasular Disease, and even some forms of cancer. . James
Duke, Ph.D., author of The Green Pharmacy, found more than 20 anti-inflammatory
compounds in celery and celery seeds, including a substance called apigenin,
which is powerful in its anti-inflammatory action. Apigenin is most prevalent in parsley and celery, but can also be found in apples, oranges, nuts and other plant products. A study reported in the journal Phytomedicine revealed that
celery seeds can provide dramatic pain relief by suppressing
cyclooxygenase-2 (COX-2), an enzyme involved in the synthesis of
pro-inflammatory cells. Add celery seeds to soups,
stews or as a salt substitute in many recipes.
7. Ginger
Ginger reduces pain-causing prostaglandin levels in the body and has been
widely used in India to treat pain and inflammation. Ginger helps relieve
nausea, arthritis, headaches, menstrual cramps and muscle soreness. During
colder days, ginger can help spice up your circulation, too! A study by
Indian researchers found that when people who were suffering from muscular pain
were given ginger, they all experienced improvement. Ginger is a perfect complement
to vegetables, marinades and sweets, ginger is also delicious in tea. To make
fresh ginger tea, you can cut up the root, boil it for 10 minutes, then strain
the water and sip as tea. In a pinch, you can use ginger tea bags, available in
health food stores. The recommended dosage of ginger is between 500 and
1,000 milligrams per day. If you’re taking medications, check with your health
practitioner for possible herb-drug interactions.
You can also reap relief from pain by applying a ginger compress to the
affected area. Grate the root; wrap the ginger in cheesecloth; place it in hot
water for 30 seconds; let it cool and place on the affected area for 20
minutes.
8.
Turmeric
Turmeric
the spice that gives curry its distinctive flavor and coloring, also has plenty
of pain-relief benefits. In research it has been shown to be a more effective
anti-inflammatory than steroid medications when dealing with acute
inflammation. New research suggests that turmeric possesses anti-inflammatory
and anti-cancer properties and also helps to improve circulation and prevent
blood clotting.Turmeric has been used in traditional medicines for easing the
pain of sprains, strains, bruises and joint inflammation, as well as for
treating skin and digestive issues. Its main therapeutic ingredient is
curcumin, which lowers the levels of two enzymes in the body that cause
inflammation. You can add turmeric to your diet easily by sprinkling it
on your food as you cook, much like you would season with salt and
pepper. Or you may obtain turmeric in supplemental form; choose a
standardized extract with 1500 mg of curcumin content per day.
9.
Salmon 10. Mackerel and 11. Herring
Many fatty
fish like salmon, mackerel and herring also contain valuable Omega-3
oils. Omega-3s convert in the body into hormone-like substances that
decrease inflammation and pain. According to Dr. Alfred D. Steinberg, an
arthritis expert at the National Institute of Health, fish oil is an
anti-inflammatory agent. Fish oil acts directly on the immune system by
suppressing 40 to 55 percent of the release of cytokines, compounds known to
destroy joints. Many other studies also demonstrate that eating moderate
amounts of fish or taking fish oil reduces pain and inflammation, particularly
for arthritis sufferers.
12.
Flax Seeds
Flax seed
oil contains both omega-3 and omega-6 fatty acids, which are needed for health.
Flax seed oil contains the essential fatty acid alpha-linolenic acid (ALA),
which the body converts into eicosapentaenoic acid (EPA) and docosahexaenoic
acid (DHA), the omega-3 fatty acids found in fish oil. Some researchers think
that flaxseed oil might have some of the same benefits as fish oil, but the
studies suggest that the body is not as efficient at converting Omegas found in
flax seed as it is is Omegas found in fish. Yet, despite the mixed
studies, ALA has been shown to decrease inflammatory reactions in humans. And
studies in animals have found that lignans can decrease levels of several
pro-inflammatory agents. Reducing inflammation associated with plaque buildup
in the arteries may be another way flax seed helps prevent heart attack and
strokes.
1 to 2 tablespoons of ground flax seed a day is currently the suggested dose, according to the Flax Council of Canada.Freshly-ground flax seeds and cold-pressed flax oil,
contain plentiful amounts of fatty acids known as Omega-3s. Ground flax seed is
preferred over flax seed oil, due to its significant impact on numerous body
systems when consumed in whole form. When using oil, note that you should
not cook with flax oil; otherwise; it may have the opposite effect-irritating
the body’s tissues and causing pain. Pregnant women and breastfeeding
woman should not supplement their diets with flax seed until more research is
published.
Walnuts and Walnut oil contain similar Omega-3s and
are likewise beneficial for reducing the body's inflammation.
13. Valerian Root
Often called
nature's tranquilizer, Valerian has been used for centuries to regulate
the nervous system and relieve insomnia, tension, irritability, stress,
and anxiety. Valerian is also a natural pain reliever that reduces
sensitivity of the nerves. Try a cup of Valerian tea the next time
you’re in need of pain relief! I sometimes use Rutavala: a combination of Ruta graveolens, Valerian root, and lavender oils to help with relaxation and sleep -- now I can try to be mindful of it's help with pain relief. (This essential oil can be quite smelly...try rubbing a few drops on the soles of your feet rather than using it around your nose. You'll thank me later!)
