You can ease your aches with the right foods. A recent research study suggests that some pack as much pain-fighting potency as common pain medications like ibuprofen. Beth Reardon, M.S., R.D., a nutritionist at Duke Integrative Medicine at Duke University Medical Center in Durham, North Carolina says, "What we eat has a dramatic impact on levels of pain in the body."
Red grapes
This deeply hued fruit contains resveratrol, a powerful compound that blocks the enzymes that contribute to tissue degeneration. In lab experiments at Rush University Medical Center in Chicago, IL, resveratrol protected against the cartilage damage that causes back pain.
Although this research is preliminary, it can’t hurt to fill up on foods rich in resveratrol, including blueberries and cranberries. Or a glass of red wine, if your diet permits it. According to Rush researcher and bio-chemistry instructor Xin Li, M.D., Ph.D. resveratrol in red wine is far more easily absorbed due to the form it is in.
Edamame
Photo credit:
Shaline Miller
Ginger has long been used as a digestive aid and is an effective pain killer. According to a six-week University of Miami study, almost two-thirds of patients with chronic knee pain reported less soreness upon standing after taking a ginger extract. Those who consumed ginger also reported less pain after walking 50 feet than did those taking a placebo – and they needed less pain medication. Christopher D. Black, Ph.D., assistant professor of kinesiology at Georgia College and State University in Milledgeville, Georgia says ginger relieves pain by blocking an enzyme that is a key component of the inflammatory process. Two to three teaspoons or cut a small slice of fresh ginger root a day should do the trick. The ginger can be added to a stir-fry or soup.
Soy
Adding some soy to your diet can cut your osteoarthritis knee pain by 30 percent or more. An Oklahoma State University study found that consuming 40 grams of soy protein daily for three months slashed patients’ use of pain medication in half. According to Bahram H. Arjmandi, Ph.D., R.D., professor at Florida State University, the secret lies in soy’s isoflavones which are plant hormones with anti-inflammatory properties.
Tofu, soy milk, soy burgers, and edamame are some soy options.
Cherries
High amounts of antioxidants called anthocyanins are the key to cherries’ pain-fighting power. In a U.S. Department of Agriculture study, participants who ate 45 Bing cherries a day for 28 days reduced their inflammation levels significantly. A John Hopkins study of rats given cherry anthocyanins also suggested that these substances might protect against arthritis pain. According to a University of Vermont study, a cherry-juice drink reduced symptoms of muscle damage among men exercising. Their pain scores dropped significantly compared with the scores of those who did not drink the juice.
Turmeric
A recent Thai study found that the spice common in many Indian foods fights the rheumatoid pain as effectively as ibuprofen. According to research on rats at the University of Arizona, turmeric also seems to inhibit the destruction of joints from arthritis.
Turmeric inhibits a protein called NF-kB; when turned on, this protein activates the body’s inflammatory response, leading to achy joints.
Add a little turmeric to your cooking.
Coffee
Ever wonder why so many over-the-counter cold and headache medications contain caffeine? Studies show it enhances the effects of common painkillers such as aspirin and acetaminophen. But recent data suggest caffeine has pain-lowering powers of its own-at least when it comes to the pain associated with exercise. University of Georgia researchers found that moderate doses of caffeine-equivalent to two cups-reduce post-workout pain by almost 50 percent. Caffeine seems to raise your pain threshold, making it easier to keep exercising.
Fish
The omega-3 fatty acids in fish, which help keep your heart in top shape, fish may also tame the pain or inflammation of rheumatoid arthritis, migraines, and certain autoimmune diseases.
Aim for two to four meals a week of fatty fish such as salmon, sardines, or trout. If you don’t like fish, consider a daily supplement containing both EPA and DHA, the key omega-3 fats.
Note: if you are on a blood thinner, check with your doctor first; omega-3s may increase that drug’s effects.
Source: AARP the Magazine
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