Current research offers a more appetizing alternative to common pain medications, which for some individuals may actually be dangerous.
“What we eat has a dramatic impact on levels of pain in the body,” says Beth Reardon, M.S., R.D., a nutritionist at Duke Integrative Medicine at Duke University Medical Center in Durham, North Carolina.
1. Red Grapes
Red Grapes contain resveratrol, a powerful compound that blocks the enzymes that contribute to tissue degeneration.
Where’s the proof? In lab experiments at Rush University Medical Center in Chicago, resveratrol protected against the kind of cartilage damage that causes back pain.
Blueberries and cranberries are also rich in resveratrol. Need a good excuse to have a glass of wine? “Resveratrol in red wine is far more easily absorbed due to the form it is in,” says researcher Xin Li, M.D., Ph.D., a biochemistry instructor at Rush.
2. Ginger
Known for its digestive aid, ginger is also an effective painkiller. Ginger blocks an enzyme partially responsible for the inflammatory process.
According to a 6-week study at the University of Miami, approximately two-thirds of patients with chronic knee pain reported less soreness upon standing after taking a ginger extract. It was also noted that those who consumed ginger also said they had less pain after walking 50 feet than those taking a placebo — and they needed less pain medication.
How much Ginger do you need to take to reap the benefits?
Adding two to three teaspoons a day to a stir-fry or soup will do the trick, or you could have some ginger tea or a beverage made with fresh ginger.
3. Tumeric
Instead of taking ibuprofen to deal with rheumatoid arthritis pain, eat some good old spicy Indian food, a recent Thai study suggests.
Indian food is loaded with Turmeric, which according to the National Institutes of Health, appears to inhibit the destruction of joints from arthritis, which blocks a protein called NF-kB; which when turned on, activates the body’s inflammatory response, and that results in achy joints.
4. Cherries
The secret ingredient found in Cherries, anthocyanin, is not only a high powered antioxidant but according to a U.S. Department of Agriculture study, if you eat 45 of them every day for a month, you can significantly reduce your inflammation levels.
Further studies hinted that anthocyanins might also protect against arthritis pain, and reduce symptoms of muscle damage post-exercise. You can also find Anthocyanins in blackberries, raspberries, and strawberries.
Read about the benefits of cherry juice.
5. Coffee/ Caffeine
Recent data through the University of Georgia suggests that caffeine can help reduce the pain associated with exercise by 50%.
A little caffeine jolt can boost your workout, raising your pain threshold, making it easier to keep exercising or work out harder than you would have otherwise. Just don’t overdo it.
6. Fish
The heart-healthy omega-3 fatty acids found in fish may also tame the pain or inflammation of rheumatoid arthritis, migraines, and some autoimmune diseases, including Crohn’s disease.
A University of Pittsburgh study reported that 60 percent of chronic neck and back pain patients experienced some relief after taking fish oil for three months, and almost as many dropped their pain drugs altogether.
“We found we could substitute fish oil in place of drugs – an anti-inflammatory with no side effects in place of pharmaceuticals with side effects,” says Joseph C. Maroon, M.D., clinical professor in the Department of Neurological Surgery at the University of Pittsburgh Medical Center and the study’s coauthor.
How much fish should you eat to get enough omega-3 fatty acids?
Strive to consume two to four meals a week of fatty fish such as salmon, Atlantic mackerel, sardines, trout, halibut, light tuna, snapper, and striped bass.
What if you don’t like fish?
Consider taking a daily supplement containing both EPA and DHA — the key omega-3 fats.
For more information about Pain Fighting Foods, click here.
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