Try these risk free methods to help joint pains, headaches or sports related injuries

By Natasha Turner ND

A popular pain and arthritis medication, Vioxx was removed from the shelves last year because it was found to increase the risk of heart attack and stroke in users. More recently, Celebrex and Bextra, two medications in the same drug class of cox-2 inhibitors, have also had their safety questioned. This may leave many of us wondering which is worse, the disease or the treatment.

Luckily there are many dietary habits and nutritional supplements to safely assist with inflammatory conditions that you can begin to use today. Let’s take a look at some of your options.

Dietary Recommendations for reducing inflammation:

• Avoid bad types of fats like saturated fats in red meats, dairy products, peanuts, pastries, muffins, trans fatty acids, hydrogenated oils and margarines. All of the fats in these products break down into compounds which increase pain and inflammation.
• Increase your intake of healthy fats like olive oil, canola oil, fish oils and avocados as these fats help to reduce pain and inflammation. These foods can assist with arthritis, eczema, psoriasis, bursitis and all other inflammatory conditions.
• Avoid sugar as it increases insulin levels which serve only to increase inflammation and disease in the body. There is also a link between elevated blood sugar levels and cancer risk. Consume low glycemic load carbohydrates like whole grains, fruits, green vegetables, beans and oatmeal while avoiding sweets, candies, pop, pastries and baked goods as often as possible.
• Increase intake of spices like turmeric, rosemary and hops, as well as foods like pineapple and papaya. These all contain ingredients which are naturally anti-inflammatory.
• Watch your intake of vegetable oils like sunflower and safflower oils which can be inflammatory if consumed in excess. Most of us tend to get too many of these oils and not enough of the beneficial omega-3s.

Supplements to assist safely with pain and inflammation (Note: All should be taken on an empty stomach for maximum anti-inflammatory effect):

• Bromelain, an extract from pineapple, is an enzyme that is naturally anti-inflammatory. The typical dose is 500mg three times per day and must be taken on an empty stomach.
• Turmeric: This spice is cancer protective, a potent antioxidant, supports liver function and is anti-inflammatory. This works well mixed with bromelain at a dose of 500mg three times per day.

• Boswellic acid: The herb Boswellia has very effective natural anti-inflammatory ingredients that can be useful for pain and stiffness associated with joint problems and rheumatoid arthritis. Standard dose is 500mg three times per day.
• Ginger: Great natural relief for nausea as well as inflammation. It is used for abdominal upset like bloating, vomiting and diarrhea, as well as rheumatism and arthritis. Ginger may protect the stomach from the damaging effects of alcohol and non-steroidal anti-inflammatory drugs (NSAIDS like Ibruprofen) and may help prevent ulcers. Ginger can be taken quite frequently at 2-4 hour intervals for pain and nausea relief. Capsules are typically 500mg.
• Borage, black currant and evening primrose oil: These omega-6 fatty acids can be taken to assist with joint pain and stiffness. Borage oil, evening primrose oil, and black currant seed oil contain gamma linolenic acid (GLA), a fatty acid that the body converts to a hormone-like substance called prostaglandin E1 (PGE1). PGE1 has anti-inflammatory properties and may also act as a blood thinner and blood vessel dilator. Dosages range from 1500–3000 mg per day.

• Omega-3 fish oils: EPA and DHA, the constituents of fish oils, have anti-inflammatory effects. As a result, fish oil is used to help people with various inflammatory conditions, such as inflammatory bowel disease and rheumatoid arthritis. It seems that the EPA component has especially potent anti-inflammatory aspects making it useful for heart health and treating inflammatory conditions, while the DHA component is an important structural component of the brain, eyes and nervous system. The dosage of fish oils for inflammatory conditions can range from 4–7 grams per day. One capsule of mixed vitamin E should be taken with your dose of fish oils to prevent oxidation of the fats.
• Nattokinase: I use this enzyme frequently in my practice when I have found elevated levels of highly sensitive C-reactive protein in the blood. C-reactive protein is an inflammatory marker. It is often elevated in inflammatory conditions like arthritis and inflammatory bowel disease, but is also associated with an increase in the risk of cancer recurrence, Alzheimer’s disease, inflammatory diseases and heart disease. This is a relatively new test that I highly recommend yearly for anyone over 30 years of age as part of their regular checkup. Safe levels are below 0.80.

There is no doubt that inflammation is the basis of all chronic disease. If you are currently suffering with an inflammatory condition, implementing these dietary changes along with the regular use of many of these supplements can result in a dramatic reduction of symptoms within only a month or two. This should have you feeling limber just in time to begin your summer shape up. Which brings me to my last point, use it or lose it. Keep moving as much as you can—it helps arthritis too!