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8Food for relief pain
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. The article discusses various types of pain and their mechanism of action on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The food products that will help reduce the level of pain are indicated, the scientific foundations of pain relief nutrition are considered.
Key words: pain, diagnostics, healthy foods, dangerous foods
Chronic pain is a big problem that the medical community is not coping with. But in your kitchen there is an alternative to painkillers: some fruits, vegetables, spices block pain signals, fight inflammation and improve the quality of life. Unlike drugs, well-chosen natural products have no side effects, and still contain vitamins, minerals and antioxidants. The latter prevent many diseases at the developmental stage, which you may not even be aware of.
What kind of pain can food help with?
The most common types of pain are muscular, headache, in the back and neck, joints, uterus, stomach and intestines. Painful sensations may never completely disappear, because it all depends on the underlying causes. But with the right diet, you can reduce symptoms, improve the daily functioning of organs and systems. [one]
Soreness after a hard workout, the onset of a cold, feeling unwell due to sleeping on the wrong side of the bed - the right food helps to cope with these and other problems faster. But there is also food that has the opposite effect.
Foods to Avoid for Any Kind of Pain
It is necessary to exclude from the diet all provocateurs of inflammation. It's worth starting with sugar
- if you consume more of it than the body can process, this will lead to the release of proinflammatory cytokines and an increase in the inflammatory biomarker C-reactive protein. Nutritionists advise using honey in dishes as a natural substitute.
Refined grains - pasta, white rice and white bread - cause inflammation in the intestines, joints and many organs. Another ban is related to trans fats , the culprits of many cardiovascular diseases and premature death. It is equally important to minimize salt intake.
Eggs, chocolate, wheat, red meat and corn are also associated with some inflammatory processes. It is not always necessary to refuse them, but limited consumption benefits everyone. The main food plate should have fresh vegetables, berries and nutrient-rich fibrous carbohydrates.
Top 15 Natural Pain Relief Products
1. Turmeric
The active substance curcumin has a powerful anti-inflammatory, antioxidant effect and is similar in effectiveness to some drugs. Supplements with it are prescribed for recovery from coronavirus , with rheumatoid arthritis and osteoarthritis . In order for the substance to be better absorbed from the spice, you need to combine it with black pepper or fats (add to milk, cereals with butter). [2]
2. Cherry
The berries contain antioxidants anthocyanins, which reduce pain. They are also rich in polyphenols and vitamin C. Substances help with gout, reduce muscle pain, which has been tested by athletes after marathons. [3, 4]
3. Mint
Peppermint oil relieves painful spasms in irritable bowel syndrome. Mint leaf tea is also good for soothing occasional indigestion and bloating. Studies show that Brazilian mint tea from the Hyptis plant crenata is just as effective as a prescription pain reliever. [5]
4. Hot pepper
Jalapeno , habanero , cayenne, serrano , cherry, chili are types of hot peppers with capsaicin . The substance is well known for its pain-relieving properties, so it is used in creams and patches. The fruits are also rich in antioxidants, vitamins B6 and C, potassium and beta-carotene. [6]
5. Garlic
The bulb plant reduces inflammation, joint pain, and endometriosis with its anti-inflammatory sulfur compounds. When extracted, the component has a wide range of applications - from the destruction of microbes to the fight against cancer. [7]
6. Bone broth
Slow-cooked, strong bone broth contains a sufficient dose of collagen, proline , glycine and glutamine
- assistants in wound healing. It is also high in minerals and anti-inflammatory compounds that are helpful in autoimmune diseases. [eight]
7. Cruciferous vegetables
It is advisable to eat half a glass of cruciferous vegetables daily - broccoli, cauliflower and Brussels sprouts. They are excellent sources of antioxidants, vitamins, and fiber. The antioxidant compound sulforaphane blocks an enzyme that causes pain and inflammation in the joints. In addition to patients with arthritis, it is useful for athletes during periods of high stress. [9]
8. Salmon
Enriched with omega-3 fatty acids, salmon is included in almost all lists of healthy foods. Omega-3 interacts with immune cells, leukocytes and enzymes, cytokines - the main participants in inflammation. Fatty fish are recommended to be eaten twice a week for heart health, joints, and arthritis pain relief (especially in the neck and back). [ten]
9. Extra virgin olive oil
The oily solution causes a slight tingling in the throat due to oleocanthal , a similar action to ibuprofen. Lubricin, which is part of the composition , also provides smooth sliding of the joints, protects cartilaginous tissues from destruction. In order not to lose the benefits of olive oil when cooking, it is necessary to maintain temperatures up to 180°C. [eleven]
10. Green tea
One of the most affordable natural beverages is self-healing. Its polyphenolic compounds have proven anti-inflammatory properties and are considered a good addition to dietary therapy. But only organic green teas are beneficial - their leaves are not treated with carcinogenic pesticides. [12]
11. Ginger
Ginger root is best known for its soothing properties for nausea, but it can also combat joint pain and menstrual cramps. Research confirms that ginger capsules work like ibuprofen. [13, 14]
12. Blueberries
Small, juicy berries contain a lot of phytonutrients needed to fight inflammation and pain. Antioxidants neutralize free radicals and protect healthy cells from them. In the off-season , you can eat frozen blueberries - it retains all the healthy ingredients. [fifteen]
13. Pumpkin seeds
Pumpkin seeds are an excellent source of magnesium. The body needs the mineral for many reasons, including to prevent migraines and osteoporosis. Want to get more magnesium? Add almonds, cashews, dark green leafy vegetables, beans, and lentils to your diet.
14. Coffee
Caffeine can reduce discomfort from muscle injuries, physical exertion. A study found that supplementing with 100-130 mg of caffeine (the same amount of caffeine in one cup of drink) enhanced the effects of ibuprofen. [16, 17]
15. Cranberry juice
Cranberry juice blocks H. pylori from sticking to the mucosa, a spiral-shaped bacterium that attacks the protective lining of the stomach and small intestine, causing ulcers and pain. To get the result, you need to drink less than a glass of sugar-free juice daily for three weeks. An acidic drink is allowed to be diluted with water, sweetened with honey, stevia . [eighteen]
Other ways to deal with pain
Physiotherapy, individually selected sets of exercises relieve chronic pain, as they reduce swelling, improve blood circulation and the functionality of the affected body part. Physiotherapeutic procedures include hot and cold applications, myofascial relaxation, massage. For many patients, yoga and acupuncture become salvation. [19]
You can take nutritional supplements in capsules - curcumin , omega-3, collagen to restore connective tissue.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
Sometimes, to reduce pain, it is enough to change the way of life. It is difficult to immediately give up bad habits acquired over the years, so it is easier to start with nutrition correction. This does not mean that you need to use all the products from the recommended list - they should be chosen taking into account pathologies. If after changing the diet, the condition remains the same, consult a nutritionist - a specialist will identify food sensitivities and help you return to a full life faster.
Literature
1. Food pyramid for subjects with chronic pain: foods and dietary constituents as antiinflammatory and antioxidant agents, https://pubmed.ncbi.nlm.nih.gov/29679994/
2. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials, https://pubmed.ncbi.nlm.nih.gov/27533649/
3. Cherry consumption and decreased risk of recurrent gout attacks, https://pubmed.ncbi.nlm.nih.gov/23023818/
4. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial, https://pubmed.ncbi.nlm.nih.gov/20459662/
5. Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and metaanalysis, https://pubmed.ncbi.nlm.nih.gov/24100754/
6. Unraveling the Mystery of Capsaicin: A Tool to Understand and Treat Pain, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3462993/
7. The Effect of Garlic Tablets on the Endometriosis-Related Pains: A Randomized Placebo-Controlled Clinical Trial, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8315864/
8. Neuroprotective Effect of Enriched Chicken Bone Broth as a Dietary Supplement in a Model of Migraine Mediated by Early Life Stress, https://pubmed.ncbi.nlm.nih.gov/32326809/
9. Anti-nociceptive and anti-inflammatory actions of sulforaphane in chronic constriction injury-induced neuropathic pain mice, https://pubmed.ncbi.nlm.nih.gov/28054242/
10. Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal antiinflammatory drugs for discogenic pain, https://pubmed.ncbi.nlm.nih.gov/16531187/
11. The Inhibitory Effect of Extra Virgin Olive Oil and Its Active Compound Oleocanthal on Prostaglandin-Induced Uterine Hypercontraction and Pain-Ex Vivo and In Vivo Study, https://pubmed.ncbi.nlm.nih.gov/33008039/
12. The potential role of green tea and its main constituents (Epigallocatechin - 3-Gallate) in pain relief: A mechanistic review, https://pubmed.ncbi.nlm.nih.gov/33372878/
13. Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea, https://pubmed.ncbi.nlm.nih.gov/19216660/
14. Ginger--an herbal medicinal product with broad anti-inflammatory actions, https://pubmed.ncbi.nlm.nih.gov/16117603/
15. Blueberries Improve Pain, Gait Performance, and Inflammation in Individuals with Symptomatic Knee Osteoarthritis, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413191/
16. Caffeine as an analgesic adjuvant for acute pain in adults, https://pubmed.ncbi.nlm.nih.gov/22419343/
17. Caffeine attenuates delayed-onset muscle pain and force loss following eccentric exercise, https://pubmed.ncbi.nlm.nih.gov/17161977/
18. Suppression of Helicobacter pylori infection by daily cranberry intake: A double-blind, randomized, placebo-controlled trial, https://pubmed.ncbi.nlm.nih.gov/32783238/
19. Dry needling - peripheral and central considerations, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3201653/
An extended HTML version of this article is available on the edaplus.info website. food for pain relief
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Received 06.10.2021
Abstract. The article discusses various types of pain and their mechanism of action on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The food products that will help reduce the level of pain are indicated, the scientific foundations of pain relief nutrition are considered.
