Top tips to ease muscle and joint pain

Written by May 2016 Phoebe Wynne-Lewis, BHSc, Dip Nat Med, Dip Herb Med – FxMed Technical Support

  • Holistic Tips
  • Foods to Increase
  • Foods to Avoid

Holistic Tips to Help Ease Muscle and Joint Pain
  • Drink more water – to increase the lubrication and protection of joints. Without enough water, there is increased friction between the cartilage surfaces of the joints.
  • Exercise – may help control the excess pressure and strain that inflames the joint, and help strengthen the muscles that support the joint, while keeping the joints fully lubricated. Always warm up properly before performing any stretching exercises.
  • Massage – can provide soothing relief for aching joints and muscles. Massaging with various oils may help to reduce joint pain and inflammation.
  • Acupuncture – may diminish pain by “untying muscular straitjackets – releasing tight, shortened muscles prone to spasm, while also helping to stimulate the release of natural pain-fighting endorphins.
  • Turmeric – may help to reduce painful swelling and joint inflammation. The dark yellow spice promotes healthy functioning of the joints, and may reduce pain particularly among people who suffer from rheumatoid arthritis. Add to your daily cooking or Thorne Meriva SR contains curcumin complexed with phosphatidylcholine for optimal absorption.
  • Magnesium – is essential for absorbing calcium, which strengthens the bones and taking Magnesium supplements can support muscle relaxation and relieve muscular pain.
  • We have many forms of Magnesium and Magnesium/Calcium combinations to choose from to suit every patient.
  • Epsom Salts – magnesium sulphate relaxes the muscles and nerve endings, which become aggravated by inflammation. Soaking hands or feet in a bowl of water with Epsom salts can help alleviate the discomfort. As a rich source of magnesium, it will help to regulate the pH balance levels in the body. The salt keeps the pH levels low to prevent inflammation. Not for internal consumption.
  • Boswellia – is an Ayurvedic herb which helps support a healthy inflammatory response and restores blood vessels around inflamed connective tissue. Ayush Boswelya Plus contains Boswellia, Ginger, Curcumin and Withania.
  • Fish Oils – ccontain omega-3 fatty acids, EPA and DHA, which are effective at suppressing the prostaglandin reaction that causes joint inflammation and also may help combat collagenase, an enzyme known to damage joints. An increase in omega-3 fatty acids may be effective at a cellular level resulting in the reduction of inflammatory cytokines and inflammatory prostaglandins. Nordic Naturals ProOmega Joint Xtra combines double strength EPA+DHA, glucosamine sulphate, and UC-ll collagen.
  • Nordic Naturals ProOmega Joint Xtra combines double strength EPA+DHA, glucosamine sulphate, and UC-ll collagen.
  • Cayenne Ointment – The capsaicin of the cayenne pepper acts as a natural dopamine to block out pain signals from the neurological system. It disrupts the Substance P, which transmits pain signals to the brain. Cayenne ointment applied to the joints may provide some reduction in pain.
  • Extra Virgin Olive Oil – acts like a natural aspirin to help heal painful joints. The oil contains the inflammatory enzymes COX-1 and COX-2, which help lubricate the joints and provide pain relief. Either consume 2-3 teaspoons or rub olive oil on the affected joint.
Foods to Increase
  • Garlic, Ginger and Turmeric – are known as anti-inflammatory herbs and have been shown to help decrease inflammation and alleviate pain from arthritis.
  • Sulphur containing foods i.e asparagus, eggs, garlic, onions are needed for the repair and rebuilding of bone, cartilage, and connective tissue and also aid in the absorption of calcium.
  • Fresh pineapple contains Bromelain which is effective in reducing inflammation.
  • A high-fibre diet provides a boost of vitamins, minerals, protein and healthy nutrients, while also helping to lower markers of inflammation. Consuming a low-fibre diet has been linked to increases in C-reactive protein, which is one of the acute phase proteins that increase during systemic inflammation. .
  • MUFAs include olive oil, avocados and nuts (especially almonds, cashews, and peanuts). PUFAs include fatty fish (one of the best sources of omega-3 fatty acids) like salmon, tuna, herring, trout, sardines and seeds such as sunflower, sesame, pumpkin. These healthy fats may play a role in lessening arthritic inflammation by reducing tenderness in joints, decreasing morning stiffness.
Foods to Avoid
  • Research has shown that diets high in refined carbohydrates, especially white flour and sugar, can lead to inflammation.
  • The nightshade vegetables (peppers, eggplant, tomatoes, white potatoes) contain solanine to which some people suffering muscle and joint pain are sensitive.
  • Hydrogenated and saturated fats have been shown to promote inflammation.