Swap your meds for these natural and
effective alternatives.
Athletes often joke
about relying on “vitamin I,” aka ibuprofen, to get through the aches and pains
of training. But they’re not the only ones who depend on nonsteroidal
anti-inflammatory drugs (NSAIDs) for pain relief. Every day, more than 30
million Americans take NSAIDs like ibuprofen, aspirin, and naproxen for
everything from headaches, muscle cramps, and sport injuries to chronic
conditions like arthritis, neuropathy, and back pain.
Much of the pain we feel comes from
inflammation—a defensive response that causes tissues to swell and amplifies
the signal from pain nerves—so reaching for an anti-inflammatory makes perfect
sense. NSAIDs do block inflammation-causing enzymes and lower pain. But
unfortunately, they come with some pretty serious side effects. With regular
use, NSAIDs raise the risk of ulcers, bleeding in the stomach, strokes, heart
attack, and kidney damage—in part, by interfering with important, hormone-like
compounds called prostaglandins. “I wouldn’t take them on a regular basis for
more than a few months, if at all,” says Jonathan Wright, MD, medical director
of the Tahoma Clinic in Washington. “Some individuals might even see adverse
effects after just a few days.”
No need to grin and
bear it though. Nature has provided an array of effective, yet gentle, remedies
that decrease inflammation and soothe pain—letting you say bye-bye to vitamin
I.
Boswellia. Also known as
frankincense, this herb eases both chronic and minor pains. The active
ingredients, boswellic acids, decrease the production of inflammatory compounds
implicated in many chronic diseases such as rheumatoid arthritis. Look for a
formula standardized to 60 percent boswellic acids, and take 750 mg per day in
three divided doses. A 90-percent formulation just came out this year, adds
Wright; follow the dosage on the label of this new formula.
Arnica. This centuries-old
remedy comes from the bright yellow arnica flower, which grows in the alpine
meadows of Europe. Compounds in arnica called sesquiterpene lactones decrease
inflammation and boost the immune system.
In a 2007 Swiss study
involving more than 200 people with osteoarthritis, a topical arnica gel
soothed pain and restored joint function just as well as ibuprofen. Also ideal
for acute injuries, such as sprains, strains, bruises, and postoperative
healing, arnica cream or gel should be applied three to four times a day. For a
one-two punch, take arnica homeopathically at the same time, using remedies of
6c, 12c, or 30c potency—three pellets under the tongue, three times a day.
Curcumin. Often called the
“spice of life,” turmeric contains the compound curcumin, which not only blocks
inflammatory proteins, but also enhances the body’s ability to quell
inflammation. Studies have found curcumin alleviates the chronic pain of
rheumatoid arthritis, and numerous animal studies suggest it helps ward off
Alzheimer’s, heart disease, and diabetes. Take 400 to 600 mg of curcumin three
times daily. To increase absorption, take it with equal amounts of bromelain—an
anti-inflammatory enzyme found in pineapples—20 minutes before meals.
Omega-3 fatty acids. “These are critical
for long-term pain reduction,” says Wright, “because your body breaks omega-3
fatty acids down into anti-inflammatory compounds.” Also, if you don’t get
enough omega-3s in your diet, you’ll experience more pain and greater
inflammation when you do get injured or ill.
Found in flaxseed,
hempseed, and cold-water fish such as salmon, sardines, and mackerel, omega-3s
also come in supplement form. For basic maintenance, shoot for 1,000 to 2,000
mg a day. For chronic pain, take 2,000 to 4,000 mg a day.
Make sure to take 400
IU of vitamin E (in “mixed tocopherols” form) each day as well, which will
prevent the omega-3 fatty acids from oxidizing in your body and attacking
healthy cells.
Ginger. This flavorful root
contains enzymes that inhibit the production of inflammatory compounds. But
“the amount of ginger in a spice, tea, or candy isn’t going to provide much
pain relief, no matter how good it tastes,” says Paul Anderson, ND, at Bastyr
University in Seattle. For acute pain, 2 grams of ground dehydrated ginger
daily, in three divided doses, should do the trick. For chronic conditions, cut
to 1 gram daily, in three divided doses.
Devil’s claw. Native to South
Africa, the prickly devil’s claw is a hard fruit covered with sharp little
hooks that snag onto fur and flesh, causing pain. As an herbal remedy, however,
it takes pain away, with research showing it significantly alleviates back pain
and arthritis.
One four-month study
examined more than 120 people with knee and hip osteoarthritis and found that
devil’s claw decreased pain and increased function just as well as a common
osteoarthritis medication, but with far fewer side effects. Other studies have
shown similar results for low-back pain.
The active ingredients
appear to be compounds called iridoid glycosides, in particular, one called
harpagoside, which have potent pain-relieving and inflammation-fighting
properties, says Wright. Take 50 to 100 mg of harpagoside daily or 400 mg of dried
devil’s claw. People with stomach ulcers should consult their doctor first
since devil’s claw stimulates the production of gastric acid.
White willow bark and
feverfew. Nothing sends you
racing for a bottle of aspirin quite like a screaming headache. Yet one natural
remedy that may work equally well is white willow bark. It contains salicin, a
compound very similar to aspirin. It decreases inflammation, just like aspirin
does, but is gentler (Note: Do not give willow bark to children because of the risk
of Reye’s syndrome). An extract with 120 to 240 mg standardized salicin every
three to four hours should work wonders.(Information gathered from "Just Naturally Healthy"
