Let’s talk about pain with Phil Beard MSc

​Recent decades have witnessed a steep rise in chronic pain and inflammatory disorders, with an estimated 1 in 5 people in the UK now suffering. As a result, the use of anti-inflammatory and pain-relieving medication has sky-rocketed in an attempt to manage the symptoms.
No-one who has experienced chronic joint pain, a migraine or an acute injury needs to be told how pain feels or how debilitating it can be, but the underlying mechanisms that create or relieve pain are more complicated.
Although food and fitness might be the last thing you would think of as contributing to joint pain, arthritis and pain in general, it turns out they may not only be a viable way to relieve pain but be the cause of symptoms in the first place!

​Lose the weight of arthritis
Being overweight increases inflammation in your body which can result in cartilage degeneration over time and is linked to increased aches and pains. Fortunately, weight loss can help relieve arthritis. For example, a 16-week weight loss plan in women with arthritis resulted in a significant symptomatic reduction in symptoms in 64% of people in the study.
 
Try the preferred alternative
One of the most powerful and safe pain-relieving medications is a pair of shoes, walking shoes that is. Exercise is a common medical recommendation for arthritis because it is about as effective as pain relieving medication but has no side effects, and people tend to prefer it as an alternative. Just 30 minutes a day of moderate intensity exercise such as walking can significantly reduce arthritis pain within six months and has benefits that last for years.
 
Massage, yoga and tai chi
Traditional therapies like massage, yoga and tai chi are being re-discovered as drug-free ways to help ease pain and soreness and they can be very effective. Tai chi and yoga are especially effective for pain relief, while massage also helps improve flexibility and movement. Impressively, massage has been shown to decrease muscle strain, reduce muscle tension, improve the function of your muscles, improve joint flexibility and movement, reduce inflammation, and reduce pain. If you are getting a lot of joint and muscle stiffness and pain, try a one-hour massage once a week for eight weeks.
 
Start an anti-inflammatory diet
Certain foods increase inflammation and pain while others can decrease it. The key to eating an anti-inflammatory diet is in increasing the consumption of whole grains, fruits, vegetables, herbs and spices, fish, legumes, poultry, nuts, fibre and healthy fats while decreasing the consumption of fried food, refined grains, sugar, red and processed meats. In a study of people aged 19-70 with arthritis a vegan, whole-food diet resulted in a significant reduction in pain compared to an ordinary western diet, with statistically significant pain reduction seen as early as two weeks.
 
Supplement appropriately
For quick relief, consider Boswellia serrata extract or a high potency Curcumin extract from turmeric. For the prevention of cartilage degeneration consider Glucosamine sulphate which may help slow the degeneration over time and to also provide some symptom relief. Supplement with a good quality fish oil or vegan omega-3 supplement as low dietary intakes of omega-3 are commonly associated with inflammatory disease and improving daily intake can be helpful.
Dosage recommendations can be found in your local specialist health food store.
 
Article by Phil Beard MSc, qualified nutritionist and sports practitioner, Technical Trainer at Viridian Nutrition. www.viridian-nutrition.com
 
The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.
 
© Viridian Nutrition 2018.
 
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