Foods to Have:
Cherries 1 cup
Ginger ½ teaspoon
Hot peppers 1 cup
Salmon (cooked) 3 ounces
Tumeric ½ teaspoon
Also consider: Olive oil, berries
What causes pain and how can these foods help?
We are a nation in a lot of pain. Millions of Americans use prescription and nonprescription drugs daily in an effort to control it. In 2008, nearly 75 percent of all prescription drug overdoses in the United States were caused by pain-relieving drugs. Much of this pain is related to the consequences of lifestyle choices, such as overeating and inactivity that lead to painful joint and muscle pain and also digestive challenges that can cause pain. Inflammation targets pain receptors and set them ablaze. This list of top-researched pain-relieving foods are rich in nutrients that help reduce inflammation and pain—but, of course, seek your doctor's advice for the best path for controlling and hopefully eliminating what ails you.
Did you know?
A certain group of vegetables called nightshades could be painful to swallow, especially for osteoarthritis and gout sufferers. A plant chemical called solanine has been found to contribute to arthritic pain, but for only those who may have sensitivity to it. Members of the nightshade group include tomatoes, potatoes (not sweet potatos or yams), eggplants, and peppers (not the black or white seasoning varieties). The good news is if you are someone who suspects that they have sensitivity to solanine, you should see a difference in one to two weeks of abstaining from nightshades. If you don't respond, you can welcome nightshades back with open mouth!
Supplements:
Some research supports that the following dietary supplements may offer pain relief:
- Omega-3 fats (reduce inflammation)
- Glucosamine sulfate (for painful joints)
- Vitamin D (bolsters bone health); many studies correlate low levels of vitamin D with pain
- S-adenosyl-L-methionine (outside the USA, a prescribed drug for depression and osteoarthritis)
- Cayenne pepper (relieves topical pain and reduces inflammation)
- Alpha lipoic acid (reduced nerve pain, a.k.a. neuropathy)
- Methylsulfonylmethane (benefits osteoarthritis)
- Bromelain (an anti-inflammatory)
Cherries
Packed with pure goodness , cherries have been found to have pain-reducing effects similar to those of anti-inflammatory drugs such as aspirin. A recent study published in the Journal of the International Society of Sports Nutrition found that consuming tart cherry juice before long-distance running can reduce postrun muscle pain. Several studies support the pain-relieving effects in joints, too!
Ginger
Ginger is loaded with powerful antioxidants, such as shogaols, zingerones, and gingerols, which are all effective anti-inflammatories. As reported in the Journal of Pain, a randomized, double-blind, placebo-controlled study found that subjects who either ate about ½ teaspoon of raw or cooked ginger for eleven days prior to muscle pain from exercise saw pain reduced within 24 hours, compared to the control group. In another related study, ginger was not effective for reducing pain when it was taken twenty-four to forty-eight hours after exercise. The study's authors emphasized the importance of consuming ginger daily for maximum pain relief.
Hot Peppers
Why would something that causes pain to the tongue, or God forbid, touches any of your mucous membranes, be helpful in stopping pain anywhere else? Well, for starters, hot peppers are extremely rich in vitamin C, which helps repair wounded tissue that causes pain. This nightshade contains an abundance of phytochemicals that reduce pain-causing inflammation, such as flavonoids and capsaicinoids, including capsaicin. Capsaicin has long been used externally for pain relief as an ingredient in topical salves and dermal patches, but what about its effectiveness internally? A randomized, double-blinded study of thirty patients with chronic dyspepsia (upset stomach) found that those who ingested about ½ teaspoon of red pepper (2.5 g) daily for five weeks had 60 percent reduction in reports of stomach pain, fullness, and nausea, compared to the placebo group that experienced a 30 percent reduction of complaints. Long-term ingestion of hot chiles was found to improve dyspepsia and GERD symptoms in small randomized, controlled studies.
Salmon
At this point, you should know that salmon is one of the best fish sources of omega-3s. Its omega-3 and vitamin D have been shown in study after study to help with aches and prevent arthritis and joint soreness. Omega-3s help reduce the production of inflammatory cytokines and enzymes that cause painful joints, muscles, and nerve endings. Clinical studies have shown that intake of omega-3 fats found in such foods as salmon result in reduction in pain associated with arthritis, dysmenorrhea (painful menstrual cramps), inflammatory bowel disease, and neuropathy (nerve pain).
Turmeric
Turmeric contains iron, manganese, potassium, and vitamins B6 and C; however, you would need to consume quite a bit to see any appreciable amount of those nutrients. But as with most therapeutic herbs and spices, its phytonutrients are the stars: Turmeric is loaded with pain- and inflammation-fighting curcumin. Several animal and human studies show that the curcumin in turmeric is an effective pain reliever; for example, a double-blind placebo-controlled study found that this spice was effective for relieving postsurgical pain and fatigue.