ease the pain

Natural ways to reduce inflammation and discomfort

Inflammation is a natural and important part of the immune response, and it helps our bodies repair themselves when we are injured. Sometimes inflammation can become excessive, leading to unnecessary pain—chronic inflammation can also increase the risk of developing heart disease, diabetes, Alzheimer’s disease, and even cancer. These natural ways may help to calm out-of-control inflammation.

Diet and lifestyle changes can go a long way. Whole foods, especially plant foods and those with a low to moderate glycemic index, are best. Wild-caught fatty fish and seafood have also been shown to reduce inflammation. Dark fruit like blackberries, blueberries, cherries, cranberries, and dark purple grapes are rich in antioxidants and pigments that combat inflammation—half a cup of fresh or frozen fruit is recommended.

Some types of exercise are helpful for dealing with chronic pain and inflammation, including massage, acupuncture, t’ai chi, yoga, and swimming. Getting enough sleep is also important for maintaining a healthy inflammatory response.

Remember, if you’re dealing with pain, be sure to consult a healthcare practitioner for an appropriate diagnosis.

Soothing supplements

Certain supplements may also help to ease the pain, stiffness, and diminished function associated with many inflammatory conditions. Unlike conventional pain relievers like ibuprofen and acetaminophen, these natural interventions can provide relief without unwanted side effects. Always consult your doctor before taking any new supplements. Here are a few to try:

SUPPLEMENT

Omega-3 fatty acids

Probiotics

Vitamin A

Vitamin B6 HOW IT HELPS

Lowers inflammation and is good for joint pain and stiffness, back pain, and menstrual discomfort. Fish oil is an excellent source.

Healthy bacteria that keep your gut in balance, reduce inflammation, and may help with pain associated with irritable bowel syndrome (IBS).

Helpful for people with IBS or lung disease.

May help ease discomfort from rheumatoid arthritis.

Vitamin D

Vitamin D deficiency is associated with a number of inflammatory diseases including lupus, rheumatoid arthritis, and Type 1 diabetes, as well as other age-related conditions.

Vitamins C, E, and K These vitamins have been studied for their anti-inflammatory potential.

SAM-e

Glucosamine and chondroitin

A synthetic version of a chemical produced by the body, this supplement has shown promise in treating arthritis pain.

May help to ease the pain from moderate to severe osteoarthritis—ask your doctor if this supplement is right for you.

Curcumin

Has been shown to reduce inflammation in painful conditions including arthritis, IBS, ulcers, diabetic nerve pain, and lupus, and during recovery from surgery.

SELECTED SOURCES “Can supplements help with pain?”; Vitamins that fight inflammation,” www.WebMD.com • “Efficacy and safety of Curcuma domestica extracts compared with ibuprophen in patients with knee osteoarthritis . . .” by V. Kuptniratsaikul et al., Clinical Interventions in Aging, 2014 • “Fish oil in knee osteoarthritis . . .” by C.L. Hill et al., Annals of Rheumatic Diseases, 1/16 • “Inflammation” by V.J. Drake, Linus Pauling Institute, Oregon State University • “Regulation of osteoarthritis by omega-3 (n-3) polyunsaturated fatty acids in naturally occurring model of disease,” Osteoarthritis and Cartilage, 2011 • “Therapeutic roles of curcumin: Lessons learned from clinical trials” by S.C. Gupta et al., AAPS Journal, 1/13