It is estimated that between 26.4 million and 36 million people abuse opioids worldwide. In the United States, an estimated 2.1 million people are suffering from substance use disorders that started with prescription opioid pain relievers. There is an ongoing effort to find other methods of treating pain, including everything from exercise to meditation. One possibility that you may not have considered is that some foods can help alleviate chronic pain.
Many diseases, including arthritis, have been linked to chronic inflammation, which is when the body releases white blood cells as part of an immune response to foreign or harmful substances. Rheumatoid arthritis is an inflammation of the joints that occurs when the immune system attacks healthy tissue. By eating foods that reduce inflammation, you may be able to relieve at least some of the pain.
Some examples of anti-inflammatory foods are ginger, blueberries, pumpkin seeds, salmon and other cold-water fish, turmeric, tart cherries, olive oil, chili peppers, and mint.
Cherries contain compounds called anthocyanins, which are antioxidants that block inflammation and they inhibit pain enzymes. According to a study in the Journal of Nutrition, people who ate a bowl of cherries for breakfast reduced inflammation by 25%.
Ginger can help with migraines, arthritis pain, and muscle aches. It can be grated into various Asian dishes or made into a tea.
Fish high in omega-3 fatty acids can help back pain by improving blood flow and reducing inflammation in blood vessels and nerves. Taking omega 3 supplements, which come from plants as well as fish, can further help with inflammation.
Coffee can amplify the effects of painkillers, which is why caffeine is often included in over the counter migraine and back pain medications.
Menthol in peppermint helps prevent muscle spasms and can relieve headaches. You can chew the leaves or rub the oil on your forehead or wrists and inhale. Mint can also be used in tea.
Soy proteins as found in edamame, tofu, and tempeh reduce pain.
Capsaicin, an ingredient in hot peppers, stimulates nerve endings and reduces pain. It comes as an over the counter pain relief rub, or you can eat the peppers. The hotter the pepper, the more capsaicin it contains and the more pain relief you’ll experience.
Turmeric contains an anti-inflammatory substance called curcumin. It can also protect the body from tissue damage. It’s an ingredient in curry but can also be used on salad dressings, soups, cooked grains, and vegetables.
The bacteria strains B. infants and L. acidophilus in yogurt can reduce pain and inflammation. Look for yogurt with probiotics and live and active cultures. Vegans can substitute soy yogurt with probiotics.
Generally speaking, people who follow strict vegan or Mediterranean diets have the best experience with pain relief.
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