smart supplements

pain & inflammation

natural ways to ease the discomfort

Whether it’s chronic or caused by an injury or infection, inflammation causes pain. When you’re experiencing discomfort, you want it to stop, but what’s the right approach? Diet and lifestyle changes can go a long way, as can some supportive supplements.

Soothing supplements

Some over-the-counter supplements have shown promise in helping to beat back an overactive inflammatory response: ✔ Fish oil may help if you’re dealing with joint pain and stiffness. Rich in omega 3s—the good fats that lower inflammation—fish oil is also helpful for back pain and menstrual pain. ✔ Probiotics, the healthy bacteria that keep your gut in balance, may reduce inflammation and help treat the pain and bloating that come with irritable bowel syndrome (IBS). ✔ SAM-e, a synthetic version of a chemical produced by the body, has shown promise in treating arthritis pain as well as some medications do. ✔ Glucosamine and chondroitin may help if you’re dealing with moderate or severe osteoarthritis. Ask your healthcare practitioner about taking glucosamine and chondroitin for pain, and if it’s OK for you, ask what dose you should take. ✔ Curcumin, the active ingredient in the spice turmeric, reduces inflammation in painful conditions including recovery from surgery, arthritis, IBS, ulcers, diabetic nerve pain, lupus, migraine headaches, and more. Certain vitamins have anti-inflammatory properties too: ■ Vitamin A may be helpful for people with IBS or lung disease. ■ Vitamin B6 may help to ease the symptoms of rheumatoid arthritis. ■ Vitamin D deficiency is associated with several inflammatory diseases, including lupus, rheumatoid arthritis, and Type 1 diabetes. ■ Vitamins C, E, and K have also been studied for their anti-inflammatory potential. ●

SELECTED SOURCES “Can supplements help with pain?”; Vitamins that fight inflammation,” www.WebMD.com • “Effects of curcumin

supplementation on clinical features and inflammation, in migraine patients: A double-blind controlled, placebo randomized clinical trial”

by S. Rezai et al., International Journal of Preventive Medicine, 12/1/21 • “Inflammation” by V.J. Drake, Linus Pauling Institute, Oregon State University • “Therapeutic roles of curcumin: Lessons learned from clinical trials” by S.C. Gupta et al., AAPS Journal, 1/13 • “The role of nutraceuticals in osteoarthritis prevention and treatment: Focus on n-3 PUFAs” by F. Oppedisano et al., Oxidative Medicine and Cellular Longevity, 12/10/21 • “Study

shows yogurt may dampen chronic inflammation linked to multiple

diseases,” University of Wisconsin-Madison, 5/14/18

Go for the gold!

Consuming monounsaturated and polyunsaturated fats may help reduce inflammation. Here are some healthy oil options to consider adding to your diet: • Avocado oil is high in oleic acid, a monounsaturated fat known as omega 9. Due to its high smoke point, this oil is perfect for high-heat cooking such as stir fries. Look for unrefined, extravirgin, cold-pressed avocado oil, which will be green and somewhat cloudy. • Walnut oil contains alpha-linolenic acid, an omega-3 essential fatty acid that, unlike omega 9, the body can’t make on its own. Because of its low smoke point, walnut oil is called a finishing oil—meant only to be added to a dish after cooking or used in a way that involves no heat. • Flaxseed oil comes from the seeds of the flax plant and has a nutty flavor.

Like walnut oil, it’s rich in antiinflammatory omega 3s. It can be added to low-heat cooking situations, such as soups, stews, and sauces. It is also great raw and drizzled over dishes such as grilled vegetables. • Extra-virgin olive oil (EVOO) is rich in monounsaturated fat and contains mostly omega 9. When choosing an olive oil, look for the term “extravirgin,” which means the oil was cold pressed from ripe, undamaged olives.

SELECTED SOURCES “Avocado oil review,” www. ConsumerLab.com, 9/7/21 • “Best oils for arthritis,” Arthritis Foundation, www.Arthritis.org • The Big Book of Healthy Cooking Oils by Lisa Howard ($21.99, Page Street Publishing, 2015)