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Fight Chronic Pain With Superfoods
Superfoods & Chronic Pain
"Chronic pain" is defined as pain that lasts longer than six months. Chronic pain can be mild or excruciating, episodic or continuous, merely inconvenient or totally incapacitating.
With chronic pain, pain signals remain active in the nervous system for months or even years. This can take both a physical and emotional toll on a person.
The most common sources of pain stem from headaches, joint pain, pain from injury and backaches. Other kinds of chronic pain include tendinitis, sinus pain, carpal tunnel syndrome and pain affecting specific parts of the body, such as the shoulders, pelvis and neck. Generalized muscle or nerve pain can also develop into a chronic condition.
Chronic pain may originate with an initial trauma or injury or infection, or there may be an ongoing cause of pain. Some people suffer chronic pain in the absence of any past injury or evidence of body damage.
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 often accompany some nasty side effects, and some medications 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.
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.
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 oils 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 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.
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 be careful 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. Alternatively, you can add it to a delicious fruit and veggie smoothie.
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.
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.
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're suffering from a chronic ailment. Allicin, a compound in garlic, reduces the body’s production of inflammatory cytokines.
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.
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.
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.
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're safe for your individual health.
Feature Image: therapistreno.com
Superfoods Diagram: 365painfreedays.blogspot.com
Chronic Pain Diagram: totallyessential.org
Dr. Shireen Fernandez, M.D.
Author
Physician & Founder of Dr. Shireen's Wellness Living, Dr. Shireen's Health Wellness Program™ redefines the concept of wellness through prevention, nutrition and non-invasive natural remedies.
She’s also the founder & CEO of
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