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9 foods that can help your body fight pain

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Ginger

This fragrant spice is often used as a stomach-soothing, traditional remedy for complaints like nausea and travel sickness. One study suggested a ginger powder supplement was as effective for period pain as over-the-counter anti-inflammatory drugs like ibuprofen. Some research suggests ginger may help reduce muscle pain after exercise. A 12 week study on knee osteoarthritis showed a reduction in pain and inflammatory proteins in people given capsules providing 1g of ginger powder a day, compared to those receiving dummy pills.

Blueberries

These sweet, succulent berries contain a unique blend of phytonutrients that have been linked to powerful antioxidant health benefits. A small 2012 research study in women suggested they may help pain by reducing inflammation in the body, including helping muscle soreness after exercise. However, researchers suggested that this benefit was unrelated to their antioxidant capacity. Work on long-distance runners has shown blueberries help modify the inflammation associated with exercise, but athletes had to eat 250-375g (9-13 oz) of blueberries daily to achieve these results.

Pumpkin seeds

Pumpkin seeds are rich in magnesium, manganese and omega-3 fatty acids. Results of animal studies found pumpkin seed oil may be as effective as non-steroidal anti-inflammatory (NSAID) drugs in the treatment of arthritis. However, there aren’t any human studies to show this. It’s likely that the omega-3 content of pumpkin seed oil is the main aid, as extracting the seed oil will lose the mineral content.

Salmon

Studies show that foods like salmon, that are packed with omega-3 fatty acids, may help reduce joint pain in people with inflammatory types of arthritis such as:

Rheumatoid arthritis
Reactive arthritis
Psoriatic arthritis

UK guidelines recommend eating two portions of fish a week, including one oily fish such as salmon, mackerel, sardines or pilchards. Arthritis UK advises that boosting omega-3 fat intake by eating more oily fish or taking fish oil supplements can take a while to have an effect, so you may have to wait up to 3 months to notice any improvement in joint pain. Plant versions of omega-3 fats are found in rapeseed oil, flaxseed oil and walnuts, but their effectiveness in reducing inflammation is less certain.

Curcumin, found in turmeric

In animal studies, supplements of curcumin - the chemical that gives turmeric its vibrant colour - has shown promise in reducing inflammation in a number of conditions. Research shows people with rheumatoid arthritis and osteoarthritis who took supplements of curcumin found they could walk better, without the side effects of taking some drugs. Studies also suggest that curcumin is promising in the treatment of burn pains and wounds, although more research is needed. The active ingredient of turmeric, curcumin, isn’t well absorbed by the body. Studies use a far higher concentration than found naturally in the diet and it’s often given alongside piperine – an extract from black pepper - to help boost its uptake.

Tart cherries

These small, juicy fruits have long been associated with pain relief, from osteoarthritis joint pain, to gout. In one study, runners who drank tart cherry juice 7 days before a race, and again on race day, had significantly less muscle pain than a group who had a similar-tasting drink with no natural juice. Studies on cherry extracts in the lab seem to show a reduction in inflammatory chemicals that contribute to pain, but results in humans are less impressive. Many have used cherry juice extract, providing the equivalent of nearly 200 cherries a day.

Virgin olive oil

A chemical that occurs naturally in virgin olive oil may be the key to its pain relieving properties. The compound, called oleocanthol, gives olive oil it’s peppery bite in the throat, and is thought to work in a similar way to ibuprofen, but has a weaker effect. Extra-virgin olive oil also contains lubricin, a protein that in animal studies suggest may help joint repair after injury. When you cook with olive oil, make sure not to overheat it, or some of the benefits may be lost.

Chillis

Capsaicin, the oily compound that gives chilli peppers their heat, is used as an anti-inflammatory remedy to treat:

Muscle pain
Sprains
Backache
Rheumatic pain

It’s the active ingredient in many topical ointments, gels and patches. Some preliminary research suggests that actually eating hot peppers may be effective in reducing inflammation too. The 'burn' effect of the hot pepper is thought to trigger the release of endorphins, which block pain signals.

Peppermint

Research suggests that concentrated peppermint oil extracts helps soothe the painful cramps, wind and bloating of irritable bowel syndrome (IBS). It may also help soothe the occasional tummy upset.

Related reading

Medically Reviewed by Dr Rob Hicks on August 30, 2016

Sources: Sources

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Dietitian reviewed by Catherine Collins RD

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