Pain can dominate your life experience. Whether it occurs in the head, stomach, back, joints or muscles, pain can make simple activities difficult and ruin your ability to concentrate. Pain can certainly interfere with body mechanics. For some, every movement must be calculated to avoid discomfort.
We generally address mild pain with over-the-counter remedies, such as ibuprofen and acetaminophen. These are the most commonly used drugs in the US. In fact, they are frequently overused for chronic pain due to assumed safety. They’re so readily available even children can buy them.
While these drugs can reduce inflammation, they don’t always get to the root of the problem and may sometimes only mask the symptoms.
New research suggests that these drugs have more serious long-term side effects than previously believed. They contribute to intestinal damage, liver failure and more that we don’t know about yet.
Prescription pain medications are even more risky while also being dangerously habit forming.
Ideally, you want a pain treatment that alleviates the discomfort, addresses the root causes and promotes health. Fortunately, there are a number of alternative approaches meet this description.
By reducing inflammation, improving circulation and mobility and providing gentle relaxation, specific natural therapies can bring relief and help address underlying causes to support overall health.
Fight Pain with the Power of Nature
- Turmeric is a common Ayurvedic spice that has a well-deserved reputation for controlling pain and supporting longevity and vitality. Turmeric is a powerful and versatile anti-inflammatory spice. It supports healthy circulation, detoxification, immunity and tissue repair, among other areas of health. You can get it in a capsule, as an extract, a powdered form of the root, or the whole root itself.
- Ginger, a relative of turmeric, can reduce inflammation and increase circulation. It’s particularly helpful for joint pain. You can take powdered ginger in a capsule, or you can brew it in a tea, which is the way I like to take it. Ginger root is also a wonderful addition to stir fry, soups, desserts and other dishes.
- Capsaicin is an active compound in chili peppers that has long been known for its ability to relieve pain. Often, it’s used in topical pain-relieving creams. How does it work? Well, we have receptors on our neurons called TRPV1 channels. They are so sensitive to capsaicin that they’re often called “capsaicin receptors.” They’re involved in how you perceive pain, making capsaicin a potent pain reliever. Whole or ground organic cayenne peppers are available at your local health food store. Or you can mix cayenne pepper with water and honey and drink it warm. For supplements, remember that the more heat units each dose has, the more capsaicin it has.
- Vitamin D deficiency has been known to accompany chronic pain. One study compared pain medication requirements among people with normal and decreased vitamin D levels. Those deficient in vitamin D needed almost twice as much pain medication to provide relief.
- Vitamin C is another powerful anti-inflammatory ingredient, and has been found to reduce pain and help people recover from sports injuries.
- The Vitamin B family is useful in treating nerve pain, particularly for those suffering from diabetes.
- Acetyl-L-carnitine and Alpha-lipoic acid relieve diabetic nerve pain.
- Magnesium is one of the minerals our bodies use most. One of its functions is to control NMDA, a neurochemical associated with pain. Magnesium also helps to relax stiff or spasmodic muscles and improve circulation. In addition to taking magnesium orally, there are topical forms as well as the traditional Epsom salts added to a bath; both absorb easily through the skin and can be quite effective.
- Boswellia (Indian frankincense), the resin from the Boswellia serrata tree, contains active components which help reduce inflammation and pain. It can be taken as a supplement as well as used topically.
Driving Away Arthritis
An emerging body of published research has identified a major culprit in inflammation. Fibrosis or excessive scar tissue build up occurs in the joints as a result of chronic inflammation, and causes chronic stiffness and pain.
This process has been shown to be driven by an inflammatory protein called galectin-3. Excessive levels of galectin-3 in the body have also been implicated in arthritis, the spread of cancer, and cardiovascular disease as well as many other conditions. Because galectin-3 promotes inflammation and excessive scar tissue build up, it plays a major role in joint pain and degeneration, as well as other types of inflammatory pain.
In my practice, I recommend patients struggling with arthritis or other inflammatory pain to control their galectin-3 levels with modified citrus pectin (MCP). Derived from the pith of citrus peels, MCP has a unique ability to enter the circulation and bind to galectin-3, inhibiting the inflammatory and fibrotic effects of this “rogue protein.” MCP also safely detoxifies pro-inflammatory heavy metals such as lead, mercury and arsenic, which can accumulate in joints and tissues.
Hands-On for Pain Relief
I also recommend more active approaches to pain relief. There are a variety of manual and energetic therapies that have been found to reduce inflammation and relieve pain.
- Acupuncture has been used in China for thousands of years to treat pain and other conditions. From an Eastern standpoint, the small needles help release energy blockages in painful areas, improving the flow of vital energy (Chi). From a Western point of view, acupuncture releases neurotransmitters that help block pain. Either way, numerous studies have proven acupuncture can be quite effective.
- Acupressure is similar to acupuncture, only instead of needles, the practitioner applies manual pressure to acupuncture points to relieve pain. Again, how this method works depends on perspective, but whether it’s increasing energy flow, releasing feel-good endorphins, or boosting circulation, the end result is the same: Relaxation and relief from sore muscles and tense, painful areas.
- Craniosacral therapy uses gentle manipulations to promote relaxation and improve circulation. The practitioner gently moves bones, tendons and other tissues to increase circulation and release areas of tightness.
- Massage has become a multifaceted art with many techniques and methods. Results combine muscle relaxation with improved circulation, reduction of stress hormones, endorphin release and other relaxation benefits.
- Frequency Specific Microcurrent uses a programmable machine that passes a very light electrical current through the inflamed or injured area to stimulate healing and rebalance sensitive electrical charges at the cellular level. Originally used to accelerate healing of sports injuries, this technology has broad applications for chronic pain and mobility.
Mind Over Pain
Meditation or mindfulness practices can also help reduce chronic pain. One of meditation’s multiple benefits is reducing “fight-or-flight” hormones, such as cortisol. Excess cortisol increases inflammation and even enhances the perception of pain, so anything we can do to relax this response can help reduce pain. There are many studies that have shown meditation can relieve pain for people suffering from a wide range of conditions.
Food Fight
Diet is a critical factor in controlling inflammation, improving circulation and thus, reducing pain. Avoid pro-inflammatory, processed foods such as refined sugar and grains, fried foods and dairy. Instead, emphasize nutrient-dense whole foods, healthy fats, and lots of brightly colored fruits and vegetables to reduce chronic pain and support flexibility.
In many cases, people use a combination of supplements, manual therapies and mind-body practices to find relief from acute and chronic pain. Many of these approaches provide other benefits, controlling pain while improving overall health as well. By experimenting with different approaches and working with a trained practitioner, you can put together a program that is effective to relieve pain for your unique situation.
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