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Foods that Soothe Pain

Ease Muscle and Joint Pain with Nutrition

People often find they have aches and pains when they begin an exercise program. Delayed onset of muscle soreness won’t inhibit your daily movements if you training in the correct zone for you particular fnatural pain killersitness level. Many people begin at the gym by training too hard and more often than needed. Overtraining is apparent when your soreness inhibits your daily movement and lasts longer than 72 hours. Hire a personal trainer to develop a program for you that will appropriately challenge you without creating “bad” pain.

There are several homeopathic or natural products that can help ease the pain of training. Research has shown that many of our food can help ward off or minimize exercise related muscle pain. Below is a list of a few of those foods however book with a certified nutritionist if you have question about which would be most suitable for you.

Research shows food helps exercise related muscle pain

Capsaicin – An active component of chile pepper, temporarily desensitizes pain-prone skin nerve receptors called C-fibers; soreness is diminished for 3 to 5 weeks while they regain sensation. Nearly 40% of arthritis patients reduced their pain by 1/2 after using a topical capsaicin cream for a month and 60% of neuropathy patients achieved the same after 2 months, according to a University of Oxford study. Patients at the New England Center for Headaches decreased intensity of their migraine and cluster headaches after applying capsaicin cream inside their nostrils.

Aquamin – Great for osteoarthritis, this red seaweed supplement is rich in calcium and magnesium. A clinical study, by David O’Leary of Margot, showed that the ingredients can reduce joint inflammation or help build bone. During their study published in Nutrition Journal, Aquamin users found a reduction in arthritis pain by 20% in a month, and had less stiffness than patients with a placebo.

Arnica – This herb comes from a European flower and is ideal for acute injury or post surgery swelling. Although its healing mechanism is still unknown, it does have natural anti-inflammatory properties. Taking oral homeopathic arnica after a tonsillectomy decreases pain, say British researchers, and German doctors found that it reduces surgery-related knee swelling.

Cherries – British researchers recently found that people who drank one ounce of concentrated cherry juice twice daily for 10 days bounced back faster from their workout than those who skipped the juice. The reason is the anti-inflammatory and antioxidant properties in tart cherries. These are also found in other fruit juices like grape, pomegranate, acai, blueberry and cranberry. They essentially act as natural NSAIDs (nonsteroidal anti-inflammatory drugs, such as ibuprofen and aspirin) which works by reducing exercise-induced muscle damage.

Ginger is rich in inflammation-fighting compounds, such as gingerols, which may reduce the aches of osteoarthritis and soothe sore muscles. In a recent study, people who took ginger capsules daily for 11 days reported 25 percent less muscle pain when they performed exercises designed to strain their muscles (compared with a similar group taking placebo capsules). Another study found that ginger-extract injections helped relieve osteoarthritis pain in the knee.

Boswellia – Available as a topical cream or a supplement. A comparative study conducted on 175 rheumatoid arthritis patients demonstrated that 97% of the patients had considerable reduction in pain , swelling and morning stiffness after consuming 450 to 750mg of boswellic acids daily for 3 to 4 weeks. The outcome was comparable to those for patients taking ketoprofen and phenylbutazone, but unlike the drug treatments with boswellic acids had produced no adverse effects.

Fish oil – Breaks down into hormone like chemicals called prostaglandins, which reduce inflammation. Include salmon to ease inflamed joints and troubled tummies. Preliminary studies find omega-3s may help ease the aches and pains of rheumatoid arthritis. And that’s no surprise, since omega-3s are touted for their ability to reduce inflammation. In addition to soothing aching joints, omega-3s can also settle your troubled tummy (especially when caused by stress) according to a 2005 Scandinavian Journal of Nutrition study.

Sage – When your throat is scratchy and irritated, try sipping on a tea made from brewed sage leaves. It’s a remedy recommended by herbalists that has some support from clinical trials. A 2006 study found that spraying sore throats with a sage solution gave effective pain relief compared to a placebo.

Avocado – The ability of avocado to help prevent unwanted inflammation is absolutely unquestionable in the world of health research. The term “anti-inflammatory” is a term that truly applies to this delicious food. Avocado’s anti-inflammatory nutrients are involved in its ability to help prevent osteoarthritis and rheumatoid arthritis. Some especially interesting prevention mechanisms, however, appear to involve avocado’s phytosterols (stigmasterol, campesterol, and beta-sitosterol) and the prevention of too much pro-inflammatory PGE2 (prostaglandin E2) synthesis by the connective tissue.

Caffeine – Studies show that 200 milligrams of caffeine about the amount in 16 ounces of brewed coffee provides relief from headaches, including migraines. But keep in mind that relying on caffeine long-term can backfire.

Pain Relief Through Better Nutrition

foods for arthritis pain

Principles of Sports Nutrition

This 24- hour online Sports Nutrition Course is perfect for fitness professionals, athletes, health food store retailers, supplement distributors, physical education teachers, coaches, massage therapists, health advisors, wellness consultants and other health care providers.

Notice:

Infofit is in compliance with the WorkSafe BC and the Provincial Health Officer (PHO) orders. Personal Training Certification Courses are in person. Please visit Standards of Safety for more information.

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