TOP 5 Foods to Decrease Pain and Inflammation That Work Like Magic

Whether from a meniscal tear during a tough morning workout routine or from a chronic disease such as osteoarthritis, pain can be a nuisance and can make life unbearable. Sometimes, it can be so intense that even pain medications may not help you catch a break. Numerous studies conducted to evaluate the best possible ways of managing such forms of pain have suggested the supplementation of pain medications with some of the foods we consume on a daily basis. While we may take for granted the foods we consume, some of them have proven to have anti-inflammatory properties.

The pain we feel when we get injured is a feature of inflammation. Inflammation by itself isn’t particularly bad. In fact, it is a protective response by the body towards noxious agents. However, in order to reduce the pain felt due to injuries or diseases, it is imperative to address inflammation, and this can be done through the consumption of anti-inflammatory foods. Here are 5 foods that have anti-inflammatory properties to help you combat pain and inflammation.

Salmon

Aside from being a great addition to your diet, Salmon is one of the best anti-inflammatory foods out there. The deep-sea fish is rich is in healthy fats such as the omega-3 fatty acids which have been shown to have potent anti-inflammatory properties.  The omega-3 fatty acids are essential nutrients that contain docosahexaenoic acid (DHA) and Eicosatetraenoic acid (EPA). These compounds contain chemical mediators such as resolvins and protectins which prevent and reduce inflammation by blocking neutrophil migration to the site of injury. Studies have shown that people who consume very little amounts of fish oils are more likely to suffer from chronic inflammatory diseases. It is therefore important that fish such as salmon is added to diet. For those who do not consume Salmon, there are other sources of fish oils such as Tuna, Sardines and Herring. It is recommended that those who do not take fish at least get fish oil supplements.

Turmeric

Turmeric is a wonder herb with so many therapeutic benefits including its potential for reducing pain and inflammation. The herb contains an active compound known as Curcumin through which it mediates its anti-inflammatory properties. A study published in the journal Oncogene reported that it is as effective as some prominent non-steroidal inflammatory drugs (NSAIDs) as Aspirin and Ibuprofen in reducing inflammation. Therefore, it has been used in the management of inflammatory disorders such as arthritis. A study revealed its potential in lowering the levels of inflammatory markers particularly interleukin (IL)-6 which is a cytokine that mediates inflammation in Rheumatoid arthritis.

Ginger

Ginger is one of the most popular dietary condiments today. Aside from its use as a spice, ginger has several potential health benefits. It has anti-inflammatory benefits which make it useful in the management of pain. According to a study published in the journal International Journal of Preventive Medicine, ginger extracts play a role in the inhibition of the synthesis of inflammatory markers. It also has anti-inflammatory compounds such as paradol and zingerone.

Beets

Do you ever add beets to your diet? If you don’t, it high time you do. In addition to having a sweet and earthy flavor, Beets contain antioxidant compounds such as Betalain. These compounds reduce oxidative stress exhibited in damaged cells and therefore reduce inflammation. Beets also contain Magnesium, a very vital nutrient in the body. Without magnesium, the body may not be able to metabolize some other nutrients such as calcium which might lead to conditions such as kidney stones.

Berries:

Raspberries & Strawberries

Not only are the extracts to these fruits delicious, they also contain phytochemicals known as anthocyanins. These compounds which are responsible for the colorful nature of the berries have great potential in the reduction of inflammation. A study conducted to evaluate how effective these fruits are in reducing pain and lowering inflammation reported that those who ate these fruits daily had a 25% reduction in inflammatory markers.

The foods suggested in the article are healthy and can be good additives to your diet. However, it is recommended that you inform your doctor on the various remedies that you are trying out. This will ensure that you do not consume anything that might interfere with your treatment regimen.

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Resources:
  • 12 Foods That Reduce Inflammation. (n.d.). Retrieved from https://www.healthline.com/health/rheumatoid-arthritis/foods-that-reduce-inflammation#simple-choices
  • 8 Natural Foods to Eat for Pain Relief. (9, January). Retrieved from https://greatist.com/health/foods-pain-relief
  • Bode, A., & Dong, Z. (2011). The Amazing and Mighty Ginger. Oxidative Stress and Disease, 131-156. doi:10.1201/b10787-8
  • Joseph, S. V., Edirisinghe, I., & Burton-Freeman, B. M. (2014). Berries: Anti-inflammatory Effects in Humans. Journal of Agricultural and Food Chemistry, 62(18), 3886-3903. doi:10.1021/jf4044056
  • Zivkovic, A. M., Telis, N., German, J. B., & Hammock, B. D. (2011). Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health. California Agriculture, 65(3), 106-111. doi:10.3733/ca. v065n03p106