Pain relief from nature If you’re frustrated with the pain medications which you’ve tried and want to look elsewhere, you’re not alone: people use alternative therapies for pain more than for any other health problem. Fortunately, nature offers a variety of substances with a good track record for relieving pain. You can get them in foods or as supplements. Omega-3 fatty acids, found in fatty fish, may reduce the pain from osteoarthritis (OA). Also effective for OA pain is turmeric, a bright-yellow spice found in many curries. If you live with fibromyalgia, vitamin D or magnesium could reduce the intensity of your symptoms. It’s also worth trying magnesium and vitamin B12 for headache pain. Capsaicin, one of nature’s most versatile analgesics, works well for several types of pain, including neuropathic. Found in chili peppers, the fiery substance edged out the nonsteroidal anti-inflammatory drug (NSAID) diclofenac in a study of back and neck pain. Many people assume that natural means safe, but that’s not always the case. Natural supplements can interact with medications – or with each other. What’s more, certain supplements don’t mix well with some health conditions. That’s why you should inform your doctor and pharmacist about your health status and all of the products that you’re taking. Sources: Health Canada, U.S. Department of Veterans Affairs, Arthritis Society Canada, Canadian Medical Association Journal Health Pulse Stress eating Stress causes the body to release cortisol, which increases hunger and cravings for energy-dense foods. This can set off a bingeguilt-binge cycle that works against your efforts to stay healthy. If you’re prone to “eating your feelings,” these tips may help curb the impulse: ▶ Keep a food diary: this will increase your awareness of what you’re putting into your mouth and enable you to identify patterns – such as eating between meals or while watching TV – and set healthier goals. ▶ Ask yourself if you’re truly hungry. If you sense that your emotions are driving the craving, turn to a different activity, such as walking up and down stairs, calling a friend or drinking flavoured water. ▶ Remove temptations: Keep unhealthy foods out of your home and make it easy to reach for tasty, healthy foods such as green pepper slices and hummus, or yogurt with berries. ▶ Indulge in moderation: accept your stress and allow yourself to enjoy a small treat, taking time to savour the flavour. ▶ Above all, get support for your stress. Research shows that mental health improves when people have strong support networks. Sharing your challenges with family and friends may reduce the urge to self-soothe with food. Sources: WebMD, National Center for Health Research Probiotics: what’s the story? In the world of microbes, probiotics are the good guys: when the mix of micro-organisms in your gut goes off track, probiotics (a.k.a. “friendly bacteria”) can help restore the balance. They come in many forms, including tablets, chewables, powders and drinks. You can also find probiotics in some yogurts and fermented vegetables, such as pickles or sauerkraut. But it’s not just the package that makes the product – each strain of probiotic bacteria has subtly different benefits. For example, certain strains of L. acidophilus help prevent diarrhea from antibiotics, while Bifidobacteria may relieve the symptoms of irritable bowel syndrome. While most people use probiotics to manage their digestive health, some studies have also found them to help with oral health, eczema, allergies and urinary and vaginal health. Probiotics may also reduce the number of colds that you catch. Researchers continue to uncover new benefits of probiotics. For example, the protective substances secreted by probiotics may turn on the immune system and prevent harmful bacteria from taking hold. Stay tuned for further discoveries. While safe for most people, probiotics are best avoided if you have a weakened immune system or some other serious health conditions. Your health provider and pharmacist can advise you regarding the specifics. Sources: Canadian Digestive Health Foundation, WebMD, Harvard Medical School 36 | www.snowbirds.org
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