Painkillers are an amazing medical invention. But in some cases it is not necessary to resort to them. Scientists have told you what foods can reduce pain. Supplement your doctor’s treatment with them or use them while waiting for an appointment.
Garlic
The benefits of garlic have been known to us since ancient times. This spice is considered a cure for a hundred diseases. It has been proven that people who regularly consume garlic have a stronger immune system and are less likely to encounter colds.
One of the most useful substances in garlic is the natural antibiotic allicin. It disintegrates within 16 hours when heated to 23 degrees, so garlic should be eaten fresh. So it will help to get rid of the symptoms of colds and reduce the duration of the disease. This is according to a study published in 2015 in the Journal of Immunology Research.
Water
Many experts advise drinking more water during a woman’s critical days. And there is a scientific explanation for this.
In a 2021 study, 140 women with intense pain during their critical days were divided into 2 groups. One was asked to increase her water intake and the other was not.
As a result, women who drank more water suffered less cramping and needed less pain medication. So the first advice during menstruation is to drink more water.
By the way!
If after a party you don’t want to wake up in the morning with hangover symptoms, you should drink 1-2 glasses of water before going to bed. The refreshing moisture will prevent dehydration of the body, which is provoked by alcohol, and also help the body to get rid of toxins resulting from the decay of alcohol.
Fish Oil
The beneficial effects of fish oil on the body are due to its high content of beneficial Omega-3 fatty acids.
A 2016 randomized study examining the properties of fish oil found that the product has a pain-relieving effect and is especially useful for joint pain. It also lowers “bad” cholesterol levels in the blood and is good for cardiovascular health.
Natural sources of fish oil include wild salmon, sardines, trout, flax seeds and chia seeds.
Ginger
This spice has long been used in folk medicine. Due to the chemical substances contained in the root of ginger, it can relieve back pain caused by inflammatory processes in the body. In addition, taking ginger is useful for poor joint mobility and arthritis and for pain in women during menstruation.
One 2009 study confirmed that 250 mg of ginger is as effective for pain relief as popular anti-inflammatory drugs.
By the way!
Studies have also linked ginger to improved brain function because it reduces chronic inflammation, one of the causes of age-related degeneration.
Blueberries
The small, juicy purple berries contain many phytonutrients that can fight inflammation in the body and reduce pain. Moreover, their content in blueberries, as various studies show, is much higher than in other fruits.
In berry season, it is better to eat blueberries fresh, and at other times to include frozen fruit in your diet – for example, adding them to smoothies and porridge.
Interestingly, blueberries also have calming properties. Due to the antioxidant polyphenols, they are great for calming and reducing stress. And it also prevents the development of heart disease. People who have plenty of anthocyanins, the main antioxidants found in blueberries, have a 32% lower risk of heart attacks.
Pumpkin seeds.
Scientists recommend piling on them for those who suffer from migraines. That’s because these seeds are a rich source of magnesium, a mineral that can reduce the number and intensity of migraine attacks.
In addition, they are good for nervous and cardiovascular health because they are rich in Omega-3-6-9 fatty acids. One study published in the journal Surgical Neurology showed that taking 1,200 mg or more of Omega-3 acids a day can reduce back and neck pain.
On a side note.
Arthritis Foundation experts tell us that seeds and nuts are high in vitamin E and l-arginine, substances that reduce inflammatory markers in the body, in addition to magnesium.
They advise more of a binge on walnuts, peanuts, almonds, pistachios, flax seeds, and chia seeds.
Cherry
The rich ruby hue of cherries is given by the antioxidants anthocyanins. They have high analgesic properties, acting in two ways: they block inflammation and inhibit pain enzymes.
A study published in the Journal of Nutrition found that people who ate a bowl of cherries for breakfast had a 25 percent reduction in a marker of inflammation in the body. And other studies have revealed the benefits of cherries for athletes. Runners who drank 350 ml of cherry juice twice a day for 7 days before a running marathon had less muscle pain after the race.
Pineapple
The exotic fruit is known for its ability to “boost” the metabolism. Thanks to the content of bromelain, an enzyme that accelerates the breakdown of fats, it facilitates the digestion of food and prevents the accumulation of excess weight. But this is not the end of its “magical” properties!
In one 2016 study, scientists proved the role of bromelain supplements in reducing pain and inflammation in knee osteoarthritis and rheumatoid arthritis, and in another 2016 research paper found that bromelain can reduce pain in people after dental surgery.
Did you know?
Another way to deal with pain and swelling after a dental procedure is to rinse your mouth with an infusion of chamomile. You can also drink it to relieve inflammation and reduce anxiety. Chamomile infusion can also help you sleep better. Infusion of sage has similar properties.
Greek yogurt
According to American statistics, about 20% of adults suffer from irritable bowel symptoms; for them, abdominal pain is not uncommon. And natural yogurt can help to cope with it.
A 2018 scientific review shows that certain strains of bacteria often found in yogurt (especially B. infantis and L. acidophilus) reduce pain, inflammation, and bloating in the stomach. And another study showed similar results for B. lactis bacteria. To get all the benefits of yogurt, buy a product with live bacteria.
Dark Chocolate
A bar of dark chocolate contains the chemicals iron, zinc, magnesium and potassium, and antioxidants that can fight inflammation in the body.
According to a large Italian study, people who ate one piece of dark chocolate every three days had lower levels of inflammation in their bodies than those who did not like chocolate. And in another small study, female students who ate 120 g of chocolate a day suffered less menstrual pain.
On a side note.
Scientists recommend adhering to a sense of proportion in the consumption of chocolate and choosing a natural, high-quality product with a cocoa bean content of at least 70%.
Green and black tea
All varieties of real tea are rich in the antioxidant flavonoids, which can protect body cells from damage and prolong their health and youthfulness. Because of this, they can bring relief to chronic inflammatory diseases – such as arthritis.
Scientists who published the results of their 2021 study in the journal Nutrients advise replacing your morning cup of coffee with tea.
Conclusion
Healthy foods cannot fully replace medications. But they certainly ease the course of many diseases and help you live longer.
What foods are most often eaten by people who live over 100 years, we told in the article “Nutrition of long-livers: diets from around the world.
Sources:
- Impact of Dietary Flavanols on Microbiota, Immunity and Inflammation in Metabolic Diseases / Martín M. Á., Ramos S. // Nutrients. – 2021
- Cocoa and Dark Chocolate Polyphenols: From Biology to Clinical Applications / Magrone T., Russo M. A., Jirillo E. // Front Immunol. – 2017
- Strain-Specificity and Disease-Specificity of Probiotic Efficacy: A Systematic Review and Meta-Analysis / McFarland L. V., Evans C. T., Goldstein E. J. C. // Front Med (Lausanne) – 2018
- Effect of proteolytic enzyme bromelain on pain and swelling after removal of third molars / Singh T., More V., Fatima U., et al // J Int Soc Prev Community Dent. – 2016
- Potential role of bromelain in clinical and therapeutic applications (Review) / Rathnavelu V., Alitheen N. B., et al // Biomedical Reports – 2016
- Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial / Kuehl K. S., Perrier E. T., Elliot D. L. // J Int Soc Sports Nutr. – 2010
- Consumption of Bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women / Kelley D. S., Rasooly R., Jacob R. A., et al // J Nutr. – 2006Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain / Maroon J. C., Bost J. W. // Surg Neurol. – 2006
- Blueberries Improve Pain, Gait Performance, and Inflammation in Individuals with Symptomatic Knee Osteoarthritis. / Du C., Smith A., Avalos M. // Nutrients – 2019
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