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iVillage: Foods That Fight Chronic Pain

Hot, Hot, Hot

Want to spice up your life, and reduce your pain? Think peppers, and the hotter the better. Fiery peppers contain more of an active ingredient called capsaicin than mild peppers do. “Capsaicin can stimulate the production of endorphins, the body’s natural opiates, which can help to reduce pain and anxiety,” says Muraleedharan Nair, Ph.D., professor of natural products and chemistry at Michigan State University. “When you chew or eat a hot pepper you may sweat a little but at the same time you get this feeling of a high. That is the endorphin rush.” Capsaicin can also block the transmission of pain signals in the body, and inhibit an enzyme that causes the release of prostaglandins and other substances that increase pain.

(CREDIT: Michelle McMahon/Flickr/Getty Images)

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Eat Your Way to Less Pain

Eat Your Way to ...

The latest science suggests that changing the way we eat may ease chronic pain. Research is revealing that certain foods may reduce inflammation, block pain signals in our bodies, and increase brain chemicals that make us feel good. The best part? The same foods that offer these benefits also add more color, flavor and a nutritional jolt to our diets, making our meals not only better for us, but better tasting, too. Here, 15 foods that may help reduce your pain—plus recipes that will inspire you to eat up.

(CREDIT: Tara Moore/Cultura/Getty Images)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Want to spice up your life, and reduce your pain? Think peppers, and the hotter the better. Fiery peppers contain more of an active ingredient called capsaicin than mild peppers do. “Capsaicin can stimulate the production of endorphins, the body’s natural opiates, which can help to reduce pain and anxiety,” says Muraleedharan Nair, Ph.D., professor of natural products and chemistry at Michigan State University. “When you chew or eat a hot pepper you may sweat a little but at the same time you get this feeling of a high. That is the endorphin rush.” Capsaicin can also block the transmission of pain signals in the body, and inhibit an enzyme that causes the release of prostaglandins and other substances that increase pain.

(CREDIT: Michelle McMahon/Flickr/Getty Images)

The Full Story from iVillage.com

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Sweet and Spicy Orange Chicken

Sweet and Spicy ...

Here's a delicious way to get some pain-relieving capsaicin. This chicken’s got some pep in its step! Bust out the chopsticks for a takeout favorite that’s been modernized with just the right amount of sweetness and heat.

Get the recipe!

(CREDIT: Casey Barber)

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Put a Cherry on Top

Put a Cherry on ...

In one study, Nair and other researchers found that cherry extract was 10 times more effective at reducing inflammation than aspirin. “Cherries contain compounds called anthocyanins that give them their red color, and that also help to block the action of certain enzymes that can lead to inflammation in the body,” Nair says. But don’t consume beets and cherries at the same meal, he cautions. Beets contain chemicals that can nullify that action of the anthocyanins in cherries. And if you have type 2 diabetes, check with your doctor before adding cherries to your diet, since the fruit is also high in sugar.

(CREDIT: Christopher Robbins/Riser/Getty Images)

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Cherry-Cashew Salad with Wild Rice

Cherry-Cashew Sa...

This salad’s double trouble: it gets two layers of nuttiness with tender cashews and toothsome wild rice, and twice the sweetness from juicy cherries and aged balsamic vinegar.

Get the recipe!

(CREDIT: Casey Barber)

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Whether brewed into a tea or used in cooking to enhance meats and vegetables, sage not only provides a distinctive flavor, but it may help reduce pain, too. Studies in Switzerland and Germany found that when used in a throat spray, the herb reduced the inflammation and pain of sore throats just as well as an analgesic medication or a throat spray containing a topical anesthetic—and with a lower risk of side effects like a bitter taste in the mouth or a slight swelling of the tongue. Sage has both anti-inflammatory effects and what doctors call antinociceptive (pain-reducing) properties.

(CREDIT: Tom Flynn/The Image Bank/Getty Images)

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Orzo, Delicata Squash & Chicken Soup with Sage

Orzo, Delicata S...

You can save time making this colorful and plentiful soup by using leftover rotisserie or roasted chicken. You can also substitute a different type of squash, or sweet potatoes. Make it meatless by omitting the chicken, substituting vegetable broth, and serving with shaved Parmesan.

Get the recipe!

(CREDIT: iVillage)

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If you have osteoarthritis, you may be able to reduce your pain, increase your joint mobility, and possibly even help your joints heal by increasing your intake of soy protein, according to research from Oklahoma State University. “We have found higher concentrations of estrogen in the synovial fluid of joints in people who have osteoarthritis compared to people who don’t, and this locally-produced estrogen is associated with increased pain and swelling in the joint,” says lead researcher Bahram H. Arjmandi, Ph.D., RD, now chair of the department of nutrition, food, and exercises at Florida State University. “Soy contains plant estrogens called isoflavones that appear to block the effects of the estrogen produced in the joint, reducing pain, increasing mobility, and possibly stimulating the regeneration of the cartilage in the joint.” Try tofu, soymilk, meat-substitute products (such as soy hotdogs) or snacking on edamame.

(CREDIT: Peter Dazeley/Photographer's Choice/Getty Images)

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Honey-Soy Broiled Salmon

Honey-Soy Broile...

A sweet, tangy and salty mixture of soy sauce, rice vinegar and honey does double-duty as marinade and sauce. Toasted sesame seeds provide a nutty and attractive accent. Make it a meal: Serve with brown rice and sauteed red peppers and zucchini slices.

Get the recipe!

(CREDIT: Ken Burris)

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Ginger’s medicinal uses—from treating headaches to motion sickness to the common cold—date back more than 2,000 years. Recent research shows that consuming ginger may alleviate pain and other symptoms related to osteoarthritis. In one study of people with osteoarthritis of the knees, doctors at the University of Florida found that participants who consumed ginger for six weeks were more likely to note improvement of their pain upon standing than people who did not consume ginger. “Ginger offers both antioxidant and anti-inflammatory benefits,” says Christine Gerbstadt, MD, RD, an anesthesiologist and nutritionist and a spokesperson for the Academy of Nutrition and Dietetics. “You can use it either fresh or dried in teas, stir fries, baking and many other ways.”

(CREDIT: Steven Morris Photography/PhotoLibrary/Getty Images)

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Nonfat Gingersnaps

Nonfat Gingersna...

Guiltlessly sink your teeth into these tasty treats!

Get the recipe!

(CREDIT: Maren Caruso)

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While some foods improve pain once you have it, prunes (dried plums) might actually prevent pain by strengthening your bones to avoid fractures. In one study, Arjmandi and colleagues at the University of Florida compared postmenopausal women who consumed about 10 prunes a day to those who ate about the same amount of dried apples. Over a year, the prune group had significantly higher bone density in their spines and arm bones than the apple eaters. Prunes, Arjmandi says, appear to have anti-inflammatory properties and may also help prevent the breakdown and reabsorption of bone, which can result in bone thinning, a process that speeds up after menopause.

Prunes are high in fiber, so if you’re not used to consuming them, Arjmandi advises increasing your intake gradually. “Start by eating two or three dried plums a day for a week, then add another two the following week until you work up to eating eight dried plums per day,” he says. And be sure to drink lots of water; without it, prunes can actually leave you constipated.

(CREDIT: John Carey/PhotoLibrary/Getty Images)

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The oils in salmon, mackerel, herring, anchovies and many other fish can help reduce inflammation, and studies show they may lessen pain and improve other symptoms of conditions including arthritis, inflammatory bowel disease (like Crohn’s disease and ulcerative colitis) and severe menstrual cramping and pain. The omega-3 fatty acids, especially eicosapentaenoic acid (EPA ) and docosahexaenoic acid (DHA), in fish are believed to reduce pain and inflammation in the body by minimizing the body’s production of certain pain-stimulating substances including prostaglandins, leukotrienes and thromboxanes. In studies, women with severe menstrual symptoms who consumed fish oils were able to stop taking their ibuprofen or other medication, or at least take less. Other studies of people with rheumatoid arthritis find that fish oil consumed alone can reduce pain and inflammation; when taken with other medication, it can have a synergistic effect, improving symptom relief so that you might need less of your medication. Talk to your doctor about the best way for you to get more fish oil into your diet. If supplements are not recommended, simply adding one or two more fish meals per week to your diet may help reduce your pain without side effects.

(CREDIT: Daisy Gilardini/The Image Bank/Getty Images)

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Fusilli with Cherry Tomatoes and Fresh Tuna

Fusilli with Che...

Awaken your taste buds with this easy-to-prepare meal!

Get the recipe!

(CREDIT: James Peterson/Kitchen Simple/Ten Speed Press)

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Garlic and Onions, Oh My!

Garlic and Onion...

Stock up on breath mints, because the benefits of garlic and onions are worth the pungent aromas they leave behind when you eat them. Onions and garlic have components that act as antioxidants to prevent cell damage, and they’re anti-inflammatory agents that may reduce swelling and pain in your body. Onions are among the best natural sources of quercetin, a substance that some research shows may reduce inflammation in heart cells, lowering your risk for heart disease. Quercetin may also help with certain pain conditions including chronic pelvic pain and, in men, prostatitis. Garlic contains sulfur compounds that have both anti-inflammatory and anti-arthritic effects in the body. “Include garlic and onions as part of your daily diet and over the long-term you are likely to reap the pain and inflammation-fighting benefits of these foods,” Arjmandi says.

(CREDIT: John Rensten/Photographer's Choice RF/Getty Images)

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Baked Chicken with Onion, Garlic, and Tomatoes

Baked Chicken wi...

This fragrant meal is just too finger-lickin'-good to pass up!

Get the recipe!

(CREDIT: iVillage)

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See Which Other ... Click here to see which other foods help fight your common aches and pains.

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