Most of us will suffer from chronic pain from osteoarthritis and another inflammatory conditions as we get older.
Through research we know now the pain-relieving properties of certain foods as well as the predisposition of many other to aggravate pain.
There is a long list of foods and food-based supplements that are considered as pain-fighters.
The foods we eat, combined with the effects of stress and chronic disease, contribute to pain.
What the research shows Recent studies support eating more omega-3 fats in salmon and other cold-water fatty fish to combat arthritic and other pain, as well as keep your heart healthy.
Increasing your intake of omega-3 fats can:
How much A twice-weekly serving of fish like salmon, Atlantic mackerel, sardines, or trout (light tuna, halibut, striped bass and snapper are also good sources of Omega-3s). If you don’t like fish or want to take fish oil supplements, check with your doctor first, since they can increase the effects of blood thinners.
What the research shows Antioxidant compounds called “anthocyanins” in tart cherries may reduce inflammation at levels comparable to non-steroidal anti-inflammatory drugs (NSAIDS).
Some recent research found:
How much The Agriculture Department says eating 45 Bing cherries a day for 28 days significantly reduces inflammation. A one to one-and-a-half ounce glass of concentrated cherry juice once or twice a day (or two tablespoons of cherry extract) may also do the trick.
3) Berries (and red grapes)
What the research shows Like cherries, berries and grapes contain anthocyanins and another antioxidant, “ellagitannins,” which studies suggest reduce inflammation at levels comparable to NSAIDs and protect your body against free radicals.
According to the scientists:
How much To get the biggest benefits, eat a cupful of two to three types of fresh, frozen or dehydrated berries each day. Add fresh berries to non-fat yogurt, sprinkle on some wheat germ, and you have a healthy parfait.
What the research shows Tumeric (curcumin), the yellow spice that gives curry its distinct color and flavor, relieves pain via mechanisms such as regulating expression of key inflammatory enzymes.
According to some studies:
How much Turmeric is a great cooking spice, not only for curries and soups, but for other dishes, like scrambled eggs. If you want to try a standardized curcumin extract, the dose used in some clinical studies was 1,500 mg of curcumin extract a day.
5) Onions and Garlic
What the research shows Onions and garlic are among the richest sources of flavonoids – plant chemicals that that mop up damaging free radicals and fight inflammation in rheumatic conditions.
According to scientists:
How much It depends on your individual taste. Onions and garlic are low in calories and add flavor to your salads and just about anything you cook.
What the research shows Ginger is loaded with plant chemicals called gingerols and shogaols, which decrease oxidative damage and reduce muscle soreness.
Some recent research:
How much Experts suggest using two to three teaspoons of ginger a day, which you can add to soups, stir-fries, cookies and cakes. There are also ginger tea and drinks made with fresh ginger. If you prefer ginger extract, the recommended dose is between 500 and 1,000 mg a day.
The downside Ginger can interact with drugs, so do check with your doctor.
What the research shows Soy is a great source of protein and is also packed with anti-inflammatory phytochemicals called isoflavones that have anti-inflammatory properties.
The chemicals in soy can:
How much Try for the most grams of soy protein a day, preferably in foods containing unprocessed soybeans like (edamame), tofu, tempeh and miso. It could take two to three weeks to feel the effects.
The downside Genistein is a plant estrogen, so if you’re at risk for breast cancer, discuss soy intake with your doctor. Some sources say that soy checmicals can interfere with the absorption of thyroid medications; again, check with your doctor. Also, if you’re concerned about genetically modified foods, look for the “No GMO” label.
What the research shows Caffeine (and coffee) enhances the effects of many popular pain relievers and has pain-fighting powers of its own.
How much Limit yourself to 200 mg (the amount in two, 8-ounce cups of coffee or one large-size coffee drink).