Amazing last couple of weeks on my end. I was lucky enough to catch the end of April in Kentucky, thanks to the help of my boyfriend who drove me to Ohio and a friend from Cincinnati who took me the rest of the way. After spending a weekend back home in Windsor with my family for my sisters baby shower, I was very excited to finally get back outside, especially after the hard winter I’ve had with a broken leg. The week started off rainy but I was still able to get some good climbing in. I had to be careful not to take any bad falls due to my freshly healed leg. By the end of the week I was starting to get my confidence back, just in time for amazing weather. I was scared that I was going to really struggle with the hikes in and some of the longer routes with my weak leg. My leg did great out there and only started to give in towards the end of the week when I really started to go for it. While I had a really great trip down south and was incredibly happy to see all of my friends in the Red, I had to cut the trip short and leave after just one week due to a bit of swelling in my ankle.
I made my way back to Kitchener thanks to the help of two lovely Canadians (who I am very excited to climb with in Ontario this summer) that I met in Kentucky. I had some catching up to do when I returned to the city but was able to escape once again by mid-week. My boyfriend and I spent the last few days in Lionshead and enjoyed some of the nice spring weather we’ve been waiting for. We spent loads of time kayaking, hiking (to the craig… which was SOAKED. Probably needed the break
Here’s a couple of pictures taken by my boyfriend of me doing yoga in Lionshead
Here’s a picture taken of me in Kentucky!
How many of us are free of pain or inflammation? From that achy tennis elbow to an arthritic joint, pain is one of the most common complaints among patients to physicians. You could even say that it’s a socially acceptable ailment these days; something to talk about with friends and family. Why do we tolerate it and the complaints of others when there are so many easy natural health options to manage it? On top of pain, inflammation is the primary factor that is responsible for the majority of today’s diseases. In fact, most of us that reside in the developed world experience chronic inflammation being a factor for the pandemic of chronic diseases. From heart disease to cancer, diabetes to obesity, inflammation is not something that should be treated lightly and should be managed immediately.
Inflammation: what is it and why do we get it?
Inflammation is our natural response to any kind of stress; immune cells (e.g. white blood cells) accumulate to protect our body tissues against further damage, typically resulting in a sensation of pain. Without inflammation, infections and wounds would never heal, but when inflammation becomes a chronic condition we predisposition ourselves to a slew of other health problems. Though most people associate this stress with physical injury or trauma, inflammation, especially chronic inflammation, is usually derived from things such as a poor diet, continued mental stress, inactivity and a lack of sleep. For example, diets low in omega 3 or fruits and vegetables or high in sugar are a common underlying cause of inflammation. Just one poor night’s sleep is associated with whole body inflammation, not to mention the long term sleep loss that most of us experience with our go-go lifestyles. Lastly, being overweight or obese is also demonstrated to result in higher levels of inflammation, with weight-loss being effective strategy to reduce those levels. Clearly inflammation is multifactorial, but rest assured, by making simple changes, you can make a huge difference in the pain and inflammation that you experience.
Drugs or diet?
From the beginning of the study of inflammation, approximately 30AD, we began creating drugs to manage it. Willow leave extracts where one of the first remedies, which ultimately lead to the invention of aspirin. Today, we have so many pharmaceutical options that are readily available to us including acetaminophen (e.g. Tylenol) and non-steroid anti-inflammatory drugs (NSAIDs) such as ibeuprophin (e.g. Advil). While these drugs are effective at managing inflammation and pain, they also come with a long list of concerning health risks. For example, long-term ibeuprophin use puts us at a higher risk for strokes, heart disease, infertility among women, gastrointestinal issues (e.g. diarrhoea, indigestion, stomach inflammation and pain) and ulcers. Acetaminophen is the leading cause of liver failure in the developed world when overdosed or used following the consumption of alcohol (not ideal for people who use it to ease a hangover). Long term use of acetaminophen also can damage your liver. As a result of these health risks, the most appropriate remedy for pain and inflammation should come from natural sources. When we make lifestyle changes instead of opting for the easy solution of pill-popping, not only will we manage our pain and inflammation, we can address the root of the problem and set ourselves up for health and wellness into old age.
With all of that said, here are 6 functional foods that can help ease your pain and inflammation!
1) Pineapple
Bromelain, an enzyme found in the stem and fruit of pineapple, is a highly anti-inflammatory compound. Aside from being demonstrated in clinical trials to increase the effectiveness of antibiotics against common infections, prevent diarrhoea, be highly anti-microbial, reduce risks of cancer and heart disease, aid digestion and bowel disorders and improve respiratory conditions, it has been shown to be a strong agent against pain. Bromelain has been demonstrated to speed the healing of injuries and bruises, reduce swelling and pain following an injury, reduce knee, hip and joint stiffness and pain in patients with osteoarthritis, reduce pain and inflammation in patients with rumetoid arthritis and improve recovery post-surgery. Bromelain is only one of the many healthy nutrients in pineapple. Other nutrients that pineapple is rich in includes vitamin C, which supports collagen formation, iron absorption, antioxidant support, etc., and manganese, which supports a better bone density and an improved metabolism. Pineapple is delicious; while it makes an excellent addition to smoothies, pizzas, desserts and other entrees and salads, what’s better than eating a big slice of pineapple just on its own!
2) Arnica
The topical application of Arnica gel has been shown to have similar effectiveness as common pharmaceutical NSAIDs. When compared to ibuprofen, it had better results at pain reduction. It is readily available in cream and gel forms, usually combined with other topical pain relievers such as menthol from mint. Although this homeopathic remedy is available in forms that you can ingest, a word of caution when using arnica internally as it has the potential side effect of systemic toxicity and hypertension. Arnica gels (e.g. trameel, which is a very popular and effective arnica gel product) are affordable and can be easily found at your local health food store!
3) Cherries
Cherries have been shown to have a very high anti-inflammatory and anti-oxidant profile, making them another pain relieving option. Aside from the fiber and high levels of antioxidants such as melatonin (Aside- cherries have also been demonstrated to improve sleep) and carotenoids, cherries are rich in anthocyanins flavonoids. These flavonoids have been demonstrated to have similar pain and inflammation reducing effects as NSAIDs. Daily cherry consumption is associated with significant reductions in inflammatory markers in patients with osteoarthritis, as well as lower scores of pain and blood urate, making it useful in the treatment of gout (a painful condition derived from the crystallization of uric acid). Tart cherry juice has been demonstrated to reduce muscle damage and inflammation after a strenuous workout as well as improve recovery between workouts. Cherries willsoon be in season, so keep an eye out for them at your local grocery store to reap their pain relieving benefits.
4) Turmeric
Turmeric hosts one of the most popularity bioactive ingredients in today’s nutritional research, curcumin. While the research has only begun in the 40s, turmeric has been used medically as far back as 6000 years ago in many eastern medicine practises. By 2012, there were already 67 clinical trials and 35 in progress. Aside from being an excellent agent against pain, likely due to its outstanding ability to reduce inflammation, it is also protective against arthritis, cancer, diabetes, heart disease, h.pylori and GERD. Turmeric can be easily found, although fresh is best (but harder to find), and has the best curcumin absorption when used in a food form (vs. a supplement). It is pungent and spicy and makes a great addition to curry dishes.
5) Ginger
Next to black pepper, Ginger is one of the most commonly used spiced world-wide, used traditionally for thousands of years in many eastern medicine practises. In India it is considered “the great medicine” due to its ability to alleviate and sometimes resolve a number of ailments including migraines, heartburn, nausea, common colds, digestive problems and poor appetite. It has also been shown to reduce risks for heart disease, cancer and diabetes due to its ability to dilate blood vessels, improve blood pressure, increase insulin sensitivity, reduce the speed tumour growth and lower inflammation. Aside from all of these amazing health benefits, ginger has mounting research demonstrating its strong capacity at reducing pain, likely due to its strong anti-inflammatory and anti-oxidant profile.This root can be simply grated in while cooking to make dishes a bit more aromatic with a hint of spice. It can be grated into boiling water (with honey and lime) to make a delicate tea (enjoyed either hot or iced) or added to smoothies of all kinds, giving them a nice, spicy kick.
6) Fresh herbs
Fresh herbs, used worldwide throughout history to improve flavor and preserve foods, have been demonstrated to come with a slew of health benefits, derived prominently from there polyphenol and essential oil content. They are excellent sources of antioxidants with a high capacity at preventing and eliminating inflammation, making them useful when managing pain and inflammation. For example, cilantro (coriander) and rosemary have both been demonstrated to help alleviate pain, as well as improve circulation, reduce inflammation and be effective against many arthritic conditions. Aside from their ability to fight pain, fresh herbs can also improve digestion, improve blood sugar, fight infections and aid in the prevention of cancer, heart disease and diabetes. Fresh herbs can be grouped into either tender (e.g. cilantro, basil, and peppermint) or robust (rosemary, thyme, oregano and sage). Typically robust herbs can withstand longer cooking times whereas tender herbs should be added right before the dish is done cooking. Moreover, tender herbs can also be eaten raw and make excellent additions to salads and sandwiches.
These functional foods are an excellent start but be sure to make the necessary lifestyle changes (e.g. more sleep, more omega 3, less sugar, more exercise) if your serious about pain-free health and wellness into old age.
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