Natural (but effective) Pain Relief

If you are concerned about the side effects of prescription medications, you may be wondering what you can safely do to halt chronic pain and inflammation. While many people believe that natural methods are not strong enough or otherwise ineffective, the fact is that what we eat has a major effect on the way our bodies behave. Scientists have isolated components in foods that soothe inflammation (often halting the process altogether), and others that actively encourage it.

Skeptical? Take a minute to consider this: The human body is built for survival and, as such, incorporates the mechanisms to achieve perfect health. Overly processed foods, excessive meat consumption, and ingestion of bad fats all inhibit these natural processes. The North American diet is typically low in many nutrients including those that have been linked to the development of arthritis. These include vitamins B6, B12, C, D and E; magnesium, selenium and folic acid.

Plan now to follow these recommendations for at least three months. You will be more likely than not to see a significant diminishment of pain, as well as other positive changes in your overall health.

• As basic as it may seem, be sure to get at least eight hours of sleep. The more we learn about sleep, the more we realize how vital it is to the overall health and well being. The National Commission on Sleep Disorders Research in the US, warns that sleep deprivation can be a significant barrier to recovery, and may potentially exacerbate a primary illness.
   
• Make time for regular exercise. Exercise stengthens weakened joints and causes the release of pain moderating substances called endorphins, within the brain.
   
• Consume a wide variety of fruits and vegetables. These are powerhouses of nutrients that help reduce inflammation. Antioxidants from grapes and berries are particularly helpful, so include fresh or flash-frozen berries and grapes in your daily diet.
   
• Drink six to eight glasses of distilled or purified water every day.
   
• Sip green or red (rooibos) tea several times a day. Green and red teas are rich sources of antioxidants that help fight inflammation. Watch your caffeine intake though. Some green teas contain caffeine, although not as much as black tea. (Rooibos tea contains no caffeine.)
   
• Incorporate Omega-3 oils such as flax or pumpkin oil into your diet. Omega-3 fatty acids have been shown to inhibit the inflammatory process. You can find flax and pumpkin oils in your local health food store or progressive supermarket.
   
• Add ginger, garlic and turmeric to your food. These have all been shown to positively affect pain and inflammation.
   
• Take supplements that are formulated to inhibit the inflammatory process. These include flax, walnut, hemp and pumpkin oils, and Recovery, available from most pharmacies and health food stores.
   
• If your pain and inflammation is due to osteoarthritis, consider taking a glucosamine supplement or anti-inflammatory formulation that contains glucosamine. This substance is one of the building blocks of cartilage, and may contribute to the health of your joints.
   
• Avoid hydrogenated oils and trans-fats (read labels carefully). Animal fats are precursors to the Cox-2 (inflammation-causing) enzyme cascade and should be avoided whenever possible. Try replacing meats with nuts and seeds to benefit from Omega-3-rich oils..
   
• Avoid foods that are overly-processed and focus instead on wholesome natural foods. Shop around the edge of supermarkets and shun the centre aisles that are full of processed foods.
   
• Cut down on caffeine and alcohol as they are diuretics that encourage dehydration and can adversely affect lubrication of the joints.
   
• Avoid long-term use of anti-inflammatory substances that contain herbs such as Boswellia or Devil's Claw. While these herbs are safe for short-term use, the jury is still out with respect to safety of herbal formulations over the long term.
   
• If you have arthritis, avoid plants of the nightshade family. These contain substances that aggravate arthritis symptoms. Plants in the nightshade family include tomatoes, eggplant, potatoes and peppers.