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Natural Anti-inflamatories

October 10, 2014 by Osteopath - Vicki Aldridge BSc (Hons)

After an injury one of the first things to happen is that tissues swell and become inflamed (warm, red and swollen).  This inflammatory process is what causes us pain, as the damaged tissues become more swollen and pressured.   Ironically inflammation is part of the healing process and therefore important.  However a bit like a high fever which shows the body is fighting the infection. Excessive inflammation can increase pressure and therefore cause long term damage.  It can be helpful to moderate inflammation when symptoms are abnormally acute (severe with sudden onset) or when they are abnormally chronic (long term).

 

The most common medication for limiting the inflammatory process are the Non Steroidal Anti Inflammatories Drugs (NSAIDs) such as ibuprofen, naproxen, diclofenac, which can help moderate inflammation and therefore help reduce the pain. However many people cannot tolerate anti inflammatory medication, particularly those with asthma or stomach problems. They are also people who have long term issues such as arthritis who struggle with long term anti inflammatories.

 

Luckily nature has an answer.  Maybe not as immediate or as powerful, but if you are intolerant to NSAIDs, certainly worth a try as they usually have less known side effects. Here is an example of some foods that are reported to have natural anti-inflammatory properties...

 

Tumueric - Curcumin is the main active ingredient in turmeric and it has powerful anti-inflammatory effects and is a very strong antioxidant.  However, the curcumin content of turmeric is not that high… it’s around 3%, by weight.  Most of the studies on this herb are using turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day. It would be very difficult to reach these levels just using the turmeric spice in your foods. Therefore, if you want to experience the full effects, then you need to take an extract that contains significant amounts of curcumin.  Unfortunately, curcumin is poorly absorbed into the bloodstream. It helps to consume black pepper with it, which contains piperine… a natural substance that enhances the absorption of curcumin by 2000%, and it is better absorbed in oils.

 

 

Ginger - This wonder spice has time-tested, digestion-friendly properties, in addition to its numerous other health benefits. In India, ginger is liberally used in daily life. Ginger-infused chai is a household favourite, and it’s grandma’s antidote of choice for battling cold and flu.  It also has anti inflammatory properties.

Omega-3 - Long chain omega-3 fatty acids, EPA and DHA, are found in the fatty tissue of cold-water fish, and algae (good source of DHA). Short-chain omega-3 fatty acids, ALA, are plentiful in flax, walnuts, and canola. While consuming both long-chain and short-chain fatty acids has a myriad of health benefits, much research focuses on the long-chain. DHA and EPA have especially been found to help treat inflammation.

Cherries - Most of the scientific research has centred on the health benefits of tart cherries. Sweet and tart cherries contain pigments called anthocyanosides, antioxidants that give cherries their dark red color. Tart cherries are among the top fruits as far as antioxidant levels go. Tart cherry juice and dried tart cherries are even higher in antioxidants than blueberries and more powerful than Vitamin E. Anthocyano have powerful anti-inflammatory properties and according to the American Chemical Society, eating 20 tart cherries (or drinking the equivalent in juice concentrate) a day could provide the same pain relief that aspirin or ibuprofen do.

Pineapple – Containing the anti-inflammatory Bromelain, is an example of something we eat that actually eats us back. Commonly used as a meat tenderizer, when used appropriately it can tenderize our overly inflamed and fibrin-congested muscles and connective tissues with its enzymes.

Caution: Bromelain's fibrinolytic properties can contribute to thinning the blood, so those on blood-thinning medications must be careful, especially when consuming part of the bromelain-rich core. Also, bromelain has the ability to enhance the absorption of other nutrients and drugs due to its ability to modulate intestinal permeability. This can be a good thing, for instance, if one is trying to absorb more of a therapeutic herb or nutrient, but a bad thing if one does not wish to disrupt the delicate pharmacokinetics of the bodily absorption and distribution of potent drugs.

Apple Cider Vinegar - One of the most traditional cures for almost anything is apple cider vinegar. Over the centuries, the ancient folk remedy is touted to relieve just about any ailment you can think of including diabetes, obesity and even cancer.  However, after a bit of research on the internet we did not find any respectable claims of its anti-inflammatory properties

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