There are different types of aches and pains that we experience throughout the course of our lives. They are caused by various factors in our lives. Be it lifestyle issues like insomnia, incorrect posture, vitamin and mineral deficiencies, sedentary lifestyle, over active lifestyle,  inflammation, auto immune disorders, depression, stress, nutritional imbalances or gut health issues, nerve damage or cancer.

Let’s look at some foods and habits that you must include in your daily life to keep the aches and pains at bay or atleast, manage them better.

‍Food: When your joints are inflamed and you experience back and joint pain, suffer from arthritis, ginger, haldi, cherries are great options to have to heal the inflammation.

‍Ginger: Gingerol, the active ingredient in ginger has commendable anti-inflammatory powers and is as effective as non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen when it comes to relieving the pain of osteoarthritis and easing general muscle aches.‍

Haldi: Commonly found in every indian household, haldi is loaded with curcumin that reduces inflammation and lowers body pain at all times. It is anti-inflammatory, antiseptic, antibiotic and when mixed with a pinch of black pepper and warm milk, works wonders in helping you sleep and quells the pain associated with osteoarthritis and rheumatoid arthritis.

‍Cherries: The ruby red delicious fruits are very important for anyone suffering from chronic pain in the joints and has inflammation of other types in the body. Loaded with antioxidants like anthocyanin they ‘switch off’ pain enzymes just like an NSAID would do, if you popped one to manage your pain. It is recommended you have atleast 40-50 cherries everyday to meet your daily demand of anthocyanin. They also help in post strenuous workout muscle repair and are known for lowering gout attacks. Make sure you’re having natural cherries and not those doused with alcohol and sugar syrups.

‍Ashwagandha: Another miracle herb, ashwagandha is a pain reliever that works as well, if not better than the pain medication lorazepam. Having a tsp of ashwagandha powder with warm milk every day not only helps you sleep better, reduces inflammation and is, thus, highly beneficial for people suffering from rheumatoid arthritis. Sleep activates the original circadian rhythms in the body allowing it to produce enzymes and hormones that lower inflammation in the body to reduce the pain. Ashwagandha can help heal not only joint pain, but also depression and anxiety related pains.

Pineapples: The bromelain in pineapples is a powerful painfighting enzyme. A diet rich in bromelain is well known to lower inflammation and the pain associated with it. It also relieves cramping pain related to IBS.

‍Anaar: Anaar or Pomegranates are another source of powerful pain fighting fruits that you must include in your daily life. Loaded with anthocyanin antioxidants, ellagitannin antioxidants they work very well at managing pains due to arthritis, rheumatoid arthritis by blocking pain signals and changing the perception of pain in the body.

‍Pudina: Pudina is a great herb to have if you're suffering from IBS related pains or have headaches frequently. The presence of menthol in pudina aids in the  prevention of muscle spasms, one of the reasons peppermint oil effectively treats irritable bowel syndrome. The oil is also useful for relieving headaches. Rub some on your temples or wrists and breathe in the minty scent.

‍Peanut Butter: Rich in magnesium, peanut butter is an analgesic that helps promote muscle relaxation and reduces the substance P, a chemical associated with increased feeling of pain perception. PB also has resveratrol which is anti-inflammatory and protects cartilage.

‍Vitamin D  and Calcium supplements: Calcium and Vitamin D supplements, vitamin d promoting natural sources are also known to be very effective in managing pain, reducing inflammation, making bones healthier and improving overall movement function.

Some habits to follow to manage pain

1. Correct Posture
2. Stretching before and after running or any strenuous workout
3. Meditation
4. Fixed quality sleep timings
5. Balanced Diet and fixed eating timings
6. Quit alcohol and smoking
7. Have more fiber
8. Have 2 tsp of ghee everyday.

Inflammation causes a lot of pain in the body apart from hurting it in various other ways. At Nutrition By Lovneet we have a wonderful Inflammation Reduction Program that you can sign up for here.

Cheers,

Lovneet