Do you want to manage pain naturally?
Whether it be a headache, menstrual cramps, or muscle aches, often our body can become unwell or in pain. Thankfully, there are many herbal remedies, healthy supplements, and lifestyle changes that can help support our body to feel its best.
In this article we share with you our top tips for decreasing inflammation, managing pain, and maintaining optimal health.
Diet Tips For Managing Pain
Your diet has a vital role in influencing the inflammation levels in your body. For example, a diet that includes high amounts of added sugar and processed foods can cause inflammation. When we consume sugar it produces free fatty acids in the liver, triggering inflammatory processes. Chronic inflammation can be caused by eating high amounts of sugar, which can cause body pain, digestive issues, depression and anxiety.
By having a natural anti-inflammatory diet you can reduce pain levels and inflammation. This can include increasing your intake of green, leafy veggies (kale, cabbage, broccoli, radish, and Brussel sprouts are all excellent choices). Having a diet that is rich in flax seeds, hemp seeds, olives (and oil), nuts, and coconut products are also great for reducing inflammation and maintaining optimal health. For a further health boost, increase your intake of fresh coriander, parsley, and basil which are all full of detoxing properties.
Our latest HAPPY HEALTHY YOU book is a helpful guide featuring an easy diet plan to follow and continue for the long term. It also features dozens of nutrient-dense vegetable recipes.
Additionally, to a plant-based diet, there are many herbs and supplements we can add to our food for managing pain while also giving an extra health kick. Here are some of our recommendations.
Turmeric
Curcumin, an active substance in turmeric, has powerful antioxidant properties and can reduce inflammation and neutralise free radicals on its own. It also helps stimulate the body's own production of antioxidant enzymes. Research has shown that it may particularly be helpful to people with joint symptoms.
Turmeric can also reduce inflamed skin, and relieve redness and pain while also leaving your skin feeling nourished.
You can add turmeric to curries and other rice dishes or to your favourite smoothie. For an easy way to add some turmeric to your everyday life and give your health a boost, see our herbal remedy Happy Turmeric. Our product MSP, MAGNESIUM SLEEP PAIN also contains turmeric.
Boswellia
This herb can alter chemical reactions that cause pain and inflammation. Research shows that it can reduce inflammation and can help with conditions like rheumatoid arthritis, inflammatory bowel disease, and asthma. Further, taking Boswellia in addition to turmeric can increase the efficacy of their healing properties.
A recommended dosage is 300-500 milligrams once or twice daily and is a component in MSP. If you are also taking other medications such as aspirin, naproxen, or ibuprofen be sure to speak with your doctor before taking.
Birch Leaf
This leaf has a range of medicinal benefits, helping to treat arthritis, lupus, skin disease, kidney stones and more. The leaves provide detoxifying and anti-fungal properties and can also help to stop wrinkles, enhance circulation, or even reduce fever. It is also packed with Vitamin C. The health and medicinal benefits are countless.
Birch Leaf is best taken as a cup of tea, ideally a few cups a day.
Devil’s Claw
This herb is great for treating numerous health conditions – among them are liver and reflux problems. It also has anti-inflammatory effects and can reduce pain from arthritis, headaches, low back pain and cramping.
Take an extract that provides 50 to 100 milligrams of dried root or capsules daily for as long as your pain lasts.
White Willow Bark
This herb provides great relief from menstrual cramps, muscle pains, headache, arthritis, or post-surgery as it promotes blood flow and reduces swelling.
You can take this herb as a tea, leaving it for two to three minutes in hot water.
Bone Broths
Bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur, and others. It's a restorative tonic that is excellent at helping to reduce inflammation, arthritis and joint pain.
Make a warming and soothing bowl of bone broth to feel its healing properties and maintain good health. Veggie broth is also an excellent alternative.
Apple Cider Vinegar
Apple Cider Vinegar is made from crushed and fermented apples. It works to relieve heartburn, indigestion, and bloating. It can also help to stop infection and soothe a sore throat or congestion.
You can take 2-3 tablespoons daily as a drink before meals. 1 tablespoon with 8 ounces of water is a good ratio to go by.
Magnesium
Clinical experience, as well as research in nerve pain conditions, has shown that magnesium can be an effective treatment for pain. Studies have proven that magnesium decreases nerve pain.
Magnesium is best absorbed when several forms are taken at once like our 4 magnesium MPS. Some recipes and smoothies are packed with magnesium. If taking it as a supplement it is good to take it consistently either first thing in the morning or with a meal. Take up to 1000 mg per day.
Fish Oils
Omega-3 has powerful benefits for both your body and your brain. Among many other benefits, it can boost circulation, reduce inflammation, fight depression and anxiety, and even reduce the risk of Alzheimer's disease.
Fish rich in omega-3 fatty acids include salmon, sardines, mackerel, cod, herring, tuna, and anchovies. Alternatively, you can take a supplement to effectively improve health. Take 2000 mg per day.
Lifestyle Changes
As well as including these herbs, supplements, and foods into our diet, we can also reduce and manage pain through our lifestyle. Here we share with you some of the exercises, activities, and habits we can take part in to naturally relieve pain. Many of these can also be completely free!
Meditation
Meditation can help to lower stress, improve focus, and encourage us to feel more calm. It can also help to relieve pain, as you find yourself refreshed and reinvigorated. Lowering stress can also decrease inflammation.
Meditation is the practise of focusing on your breathing, bringing awareness to your body, and clearing brain chatter. Make meditation part of your morning or evening routine to manage stress and reduce inflammation. You can find many guided meditations on free apps or online.
Yoga
Yoga is a gentle exercise that can be performed by women in pain. It can be performed to your comfort level, and this gentle movement of the body is vital to encourage circulation. Moving your body is an important way to reduce pain, and yoga is a simple way to do this.
We have some wonderful yoga videos at Happy Healthy You, and you can shop for yoga videos here.
Hydration
One easy, quick way to reduce pain is simply to stay hydrated. Drink lots of fluids to promote the transport of nutrients in your body.
Laughter
Laugh more often. Studies have shown that laughter actually increases pain tolerance. Surround yourself with people who make you happy.
Sleep
Getting enough sleep is critical for managing pain and promoting healing within the body. When you sleep is when the body does the most repair. Try to get 8 hours and feel refreshed and ready to take on the day!
Additional Changes
Self care is another way to reduce stress, tension, and consequently inflammation. Here are some examples of how you can make self care a priority, relax with ease, and feel calmer.
Epsom Salts
When you end the day with a relaxing bath, try adding a few cups of epsom salts. They are a great source of magnesium which helps provide external muscular relaxation.
Essential Oils
There are many to choose from: lavender, camphor (in topical heat balms), chamomile and more. You can often find beautiful blends that can be used topically or in diffusers.
Arnica
This herb is a well-known natural painkiller (often used by athletes) that has excellent anti-inflammatory properties. It speeds the body’s healing process, and can help bruising and acute injury.
You can apply it as a cream or gel a few times a day. Do not use it on open wounds. Do not take pure arnica as it can be toxic to your liver if taken internally.
Summary
Taking some of these recommendations can help you to gradually build a higher pain tolerance, reduce inflammation, and manage pain when you experience it. As you can see, there are many ways you can do this naturally while also boosting your overall health. Take those steps to improve your health and feel your best self! You’ve got this.
REFERENCES
Siddiqui, M.Z. Boswellia Serrata, A Potential Antiinflammatory Agent: An Overview. Indian Journal of Pharmaceutical Sciences. 2011 May-Jun; 73(3): 255–261.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3309643/
Thomas, S., Browne, H., Mobasheri, A. and Rayman, M.P. What is the evidence for a role for diet and nutrition in osteoarthritis? Rheumatology (Oxford). 2018 May; 57(Suppl 4): iv61–iv74.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5905611/
Harvard Health Publishing. Can diet heal chronic pain? Harvard Men's Health Watch. 2018 July.
https://www.health.harvard.edu/pain/can-diet-heal-chronic-pain
