Chronic ache is a typical problem that follows us closely in our life. It could be in the wake of a surgery or it could come as a result of consistent sitting. Regardless of the source, both acute and chronic pain can be searing in their intensity. Over-the-counter pills offer a solution but their chemical-based formula sends out attractive invites to side effects. A natural remedy in the form of anti-inflammatory foods that help reduce pain is a viable silver lining to our cloud of pains and ache.
Typically, inflammation lies at the heart of chronic pain, which is a problem in 76.2 million Americans. This translates into 1 in 4 Americans experiencing chronic pain that can last for days. In addition to its long life expectancy, chronic pain also correlates with a poor quality of life.
A survey shows that 85% of its respondents couldn’t rest properly under the influence of pain and 74% experienced reduced energy levels. 77% of folks also reported feeling depressed due to the pain with two-thirds of people complaining about the pain preventing them from enjoying their life thoroughly.
However, since the heart of the problem is clear and lies squarely on inflammation, there is a lot that can be fixed with a diet that focuses on anti-inflammatory foods. Shona Wilkinson elucidates the part played by inflammation. She remarks, “Where there is pain, there is nearly always inflammation. Inflammation is a natural process that’s necessary for healing and for fighting infection in the short term. What we don’t want is for inflammation and pain to become chronic and long-lasting, as this can have a negative effect on our wellbeing.”
Therefore, without further ado, here is a list of healthy foods that will help you get rid of all your pains and aches:
Leafy Green Vegetables
Besides their healthy nutrition, the anti-inflammatory properties of these food items is another reason to add green veggies to your vegetable drawers. With their anti-inflammatory flavonoids, these are responsible for curbing the harmful effects of inflammation. Green leafy vegetables are also rich in antioxidants that maintain cellular health. There are numerous healthy recipes that are good hacks for adding these vegetables to your diet.
Coffee is a good treatment for headaches. Commonly, headaches correspond with dilated blood vessels. Caffeine works to narrow the blood vessels to bring pain under control. However, the limit to the amount of coffee consumed should not be forgotten. This is because excess coffee is responsible for headaches itself. In addition to this, researchers state the coffee is good for post-workout pain.
It helps reduce workout pain by 48%. Another study also confirms that coffee can alleviate muscle pain that comes as a result of moderate intensity exercise.
Cherries are enriched with antioxidants that fight pain-causing inflammation and free radical damage. Research indicates that eating a bowl of cherries in breakfast help to cut down inflammation by 25%. At the same time, another study also shows that people who took 12 ounces of tart juice twice in a day were able to curtail their muscle pain.
Muraleedharan Nair, PhD., natural products chemist at Michigan State University’s College of Agricultural and Natural Resources explains the role of cherries in reducing pain. He says, “They block inflammation and they inhibit pain enzymes, just like aspirin, naproxen, and other nonsteroidal anti-inflammatories.”
Ginger falls among useful herbs and spices that provide numerous health benefits. Not only is this root good for fighting nausea but it also curbs pain. The anti-inflammatory properties are credited for ginger’s role in reducing aches. Evidence points out that ginger capsules are as effective as ibuprofen in reducing the intensity of menstrual pain. Not only can ginger be taken in meals but ginger supplements are also gaining prominence. You can also have ginger cookies or ginger juice.
Salmon is a rich source of antioxidants that fight pain-inducing inflammation. On a side note, salmon boasts a high content of protein, which is another reason to have it today for dinner. Studies show that having foods containing omega 3 fatty acids with aspirin helps in the production of natural inflammation fighters. These are useful in fighting health ailments like lung disease, arthritis, and heart problems caused by destructive inflammation.
This seafood item is also applauded for its effective role in curbing neck and back pain. In addition to salmon, herring and sardine are other seafood sources for pain relief.
The golden spice is known for exhibiting a wide range of health benefits. There are more than 10,000 research works that study the health merits of turmeric. The antioxidant content of the spice is high. At the same time, turmeric also boasts anti-inflammatory properties in the form of a compound called curcumin. Pair together both these characteristics and you can get the best help in alleviating pain in the joints and promoting greater mobility in the case of joint arthritis.
Curcumin inhibits pain enzymes too, which is one of the chief ways of providing pain relief adopted by the spice. A study also holds aspirin and ibuprofen as less effective in pain relief. In their stead, it appreciates the anti-inflammatory properties of curcumin.
Olive oil comes among the chief component of a Mediterranean Diet. Evidence suggests that people who have a Mediterranean diet tend to have less pain alongside a good cardiovascular health. To an extent, olive oil plays a key role in providing relief from pain. It is packed with antioxidants that fight inflammation.
Research credits extra virgin olive oil for lessening the intensity of menstrual pain. In fact, it is as potent as non- steroidal anti-inflammatory drugs (NSAIDs) in reducing menstrual pain severity.
Cloves also come among anti-inflammatory foods that reduce chronic pain. It contains a chemical termed eugenol that fights inflammation. Studies show that this chemical inhibits an inflammation-spurring protein, COX-2, which helps in its agenda of pain relief. Cloves are also known for their powerful punch of antioxidants. The combination of both these anti-inflammatory and antioxidant properties helps curb pain and protects against bones and cartilage damage by arthritis.
Oranges and other citrus fruits that boost high content of vitamin C also come among anti-inflammatory foods for pain relief. Vitamin C contains an antioxidant called beta-cryptoxantin that fights against respiratory infections and prevents the onset of colds. This antioxidant is also present in other food items such as cantaloupe and sweet potato. Research indicates that these food items help reduce the odds of anti-inflammatory conditions such as rheumatoid arthritis.
Pineapple contains a digestive enzyme called bromelain, which is known for its anti-inflammatory work portfolio. In addition to this, this enzyme is considered a good aid in regulating immune response that often creates unnecessary inflammation. Pineapple is also a good source of vitamin B1, vitamin C, manganese, and potassium along with special antioxidants that prevent pain and disease formation. Bromelain is also known for its role in cutting the risk of heart attack.
All in all, these anti-inflammatory foods help lessen pain. Most of these foods exhibit a high content of antioxidants and anti-inflammatory properties. They fight inflammation that sits at the heart of chronic pain and adds to the risk of development of several health concerns. These include cardiovascular diseases, and arthritis to name a few.