Achy joints, migraines and stomach cramps? Ditch the painkil

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Achy joints, migraines and stomach cramps? Ditch the painkil

Postby herbsandhelpers » Mon Jul 11, 2016 11:54 am

Achy joints, migraines and stomach cramps? Ditch the painkillers and learn how to EAT your pain away in seven simple steps

We are struck by some ache or pain at some point in our lives

Instead of reaching for the painkillers, experts reveal you can eat to ease your pain - by including foods that reduce inflammation

Inflammation is often the cause of a person's pain, nutritionists reveal

From getting your 5-a-day to eating the right fats, they offer their top tips

Many aches and pains we experience are caused by inflammation. Instead of reaching for the painkillers, try modifying your diet to ease the agony

Achy joints, dreadful migraines, chronic back pain, toothache, stomach cramps, eye strain... the list goes on.

We are all struck by some sort of ache and pain at some point in our lives.

And for most of us, the natural reaction can be to reach for the painkillers.

But, have you ever stopped to think about why pain actually occurs, and if there is anything you can do to curb it, other than popping pills?

Pain is often an expression of inflammation in the body, explained Shona Wilkinson, nutritionist at SuperfoodUK.com.

Here, she and her fellow experts, reveal how you can reduce inflammation and get rid of pain, simply by changing your diet.

'It's time to say "no", to painkillers and manage your pain naturally,' Ms Wilkinson told Daily Mail Online.

1. GET YOUR FIVE-A-DAY

It is one health message that no-one can claim to be unaware of - eating five pieces of fresh fruit or vegetables each day is beneficial to a person's general health and wellbeing.

However, a specific benefit of eating a rainbow of colours, is that it can also help to get rid of pain, Ms Wilkinson said.

'They are alkalising to the body,' she explained.

'One of the most important aspects of reducing inflammation and pain is to ensure a good acid-alkaline balance in the blood.

'Most fresh vegetables are alkalising, in particular green vegetables such as spinach, rocket, broccoli or green beans – aim to include two servings a day of these.

'Most fruits are also alkalising, although eat them in moderation due to the sugar content.'

Fellow nutritionist, Cassandra Barns, added: 'They are high in antioxidants, which neutralise free radicals produced at the site of inflammation.

'You can find them in dark-coloured berries, dark green leafy vegetables such as kale and spinach and the orange vegetables and fruit such as carrots, sweet potato and apricots.'

'They are also packed in vitamin C,' Ms Wilkinson added.

'Vitamin C contributes to the normal function of the immune system (that governs inflammation) and to the normal formation of collagen for the health of cartilage and bones.

'Think: red cabbage, kiwi, broccoli, Brussels sprouts, kale and papaya.'

One of the many benefits of eating a rainbow of colours, is that it can also help to get rid of pain, Ms Wilkinson said. 'They are alkalising to the body,' she explained. 'One of the most important aspects of reducing inflammation and pain is to ensure a good acid-alkaline balance in the blood'

2. THE 'F'-WORD

Fats in our diet are metabolised in the body and turned into 'local hormones', known as prostaglandins.

Ms Wilkinson explained: 'Depending on the type of fat, these local hormones can either increase inflammation or reduce it.

'There is evidence that the omega-3 fatty acids reduce it. In contrast, omega-6 fatty acids are linked to increasing inflammation (ones that are found particularly in red meats and dairy products).'

Dr Marilyn Glenville, a leading nutritionist and author of Natural Alternatives to Sugar, said: 'Good sources of omega-3 fats are oily fish such as salmon, trout, sardines, mackerel and halibut.

'Aim to have a serving of these around three times a week.

'Other good (vegetarian) sources of omega-3 fats are flaxseeds (linseeds) and chia seeds.

'Buy cold-pressed flaxseed oil or chia seed oil and use it in your salad dressing.'

3. BUILDING BLOCKS

Protein is essential for repair and healing in the body, but high levels of protein from meats may actually have the opposite effect.

'Go for mainly vegetable proteins such as beans, lentils, chickpeas, fermented soya (tempeh or miso) and nuts and seeds,' Ms Barns warned.

'Fish is also a good protein. Organic eggs and a moderate amount of mainly light meats such as skinless chicken or turkey can also be included.'

Depending on the type of fat you eat, it is broken down into local hormones, which can either increase inflammation or reduce it. There is evidence that the omega-3 fatty acids reduce it. In contrast, omega-6 fatty acids are linked to increasing inflammation (ones that are found particularly in red meats and dairy products)'

Protein is essential for repair and healing in the body, but high levels of protein from meats may actually have the opposite effect. Opt for protein-rich nuts and seeds, beans, lentils, chickpeas and soya

4. SPICE IT UP!

Include plenty of gentle spices in your meals.

The spices turmeric, cayenne and ginger are known to have an anti-inflammatory action in the body.

But, if you're not a big fan of aromatic and spicy food?

5. HOLD ON TO YOUR WATER BOTTLE

Water transports nutrients to where they are needed in the body and removes toxins, waste products and dead cells, which are produced in higher quantities when there is inflammation.

'Nettle tea, green tea and rosehip tea may also be helpful, or make ginger tea with fresh ginger,' explained Dr Glenville.

'Fruit juices can be included as part of your fluid intake but are best if freshly squeezed and mixed with fresh vegetable juices.

'You can also dilute half-and-half with water to reduce the concentration of sugar.'

Water transports nutrients to where they are needed in the body and removes toxins, waste products and dead cells, which are produced in higher quantities when there is inflammation

6. SAY 'NO' TO...

You are what you eat.

'Diet has a major impact on inflammation in our body,' reiterated Ms Wilkinson.

'We all know that noshing on high-carb, high-sugar and processed food won't do any good for us.

What exactly should we stop eating?

Sugary foods and refined carbohydrates - Sugar is especially acid-forming and pro-inflammatory. Refined carbohydrates – white bread, pastries, pasta, pizza etc. – break down quickly into sugars when digested so are just as problematic. Don't forget about alcohol - it is the most refined carbohydrate!
Coffee
Fizzy drinks - they are either high in sugar or artificial sweeteners
Red meat, organ meats (e.g. liver, kidney, heart, brain) and game meats (venison, pigeon, goose). They are acid forming and high in the pro-inflammatory arachidonic acid
Saturated fats – found mainly in red meats, full-fat dairy products, fried foods, sausages, meat pies, etc.; and hydrogenated and 'trans' fats found in margarine, poor-quality refined cooking oils and many other processed foods
Citrus fruits, especially oranges and orange juice, can worsen symptoms in some inflammatory conditions such as arthritis
Nightshade family vegetables may exacerbate pain and inflammation for some people, especially those with arthritis. These include tomatoes, white potatoes, aubergine and peppers
You are what you eat. 'Diet has a major impact on inflammation in our body,' reiterated Ms Wilkinson. 'We all know that noshing on high-carb, high-sugar and processed food won't do any good for us.' Among the food and drinks to limit are coffee, saturated fats, sugar, citrus fruits and red meat

You are what you eat. 'Diet has a major impact on inflammation in our body,' reiterated Ms Wilkinson. 'We all know that noshing on high-carb, high-sugar and processed food won't do any good for us.' Among the food and drinks to limit are coffee, saturated fats, sugar, citrus fruits and red meat

P

Stress causes acidity in the body and increases free radicals – contributing to pain and inflammation.

Dr Glenville said: 'Balancing blood sugar is essential in lowering stress as the crashes in sugar levels (due to long periods without food and not eating the right foods) stimulate the stress hormones, adrenaline and cortisol to be released.

'Ensure you have a small meal every two to three hours that contains protein.

'This will stop those roller-coaster highs and cravings for sweet foods.

'Because your blood sugar isn't allowed to drop, your body will no longer have to ask you for a quick fix!'.

Martina Della Vedova, Nutritionist at Nature's Plus UK, added: 'Simply make sure you get enough sleep.

'Stress, sleep and anxiety are all related.

'If we don't get enough sleep we can find it harder to adapt to challenging situations,and when we can't cope as efficiently with stress it can be harder to have a good nights rest.

'Magnesium is known as 'nature's tranquiliser' and is needed to relax our muscles and nerves, which helps us to fall into a peaceful sleep.

'To ensure you're getting enough magnesium try and include plenty of magnesium-rich foods in your diet such as, pumpkin and sunflower seeds, fish and leafy green vegetables.

Source: Daily Mail
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