Drugless Pain Solutions

Easy Ways to Reduce Your Reliance on Over-the-Counter Pain Medications

Did you know that your dietary choices directly contribute to inflammation, pain and suffering? Americans take an inordinate amount of medication to reduce pain and inflammation. In fact, it is estimated that each year, Americans purchase literally billions of over-the-counter anti-inflammatory drugs. How do these medications work? By inhibiting the enzymes that normally convert dietary fatty acids into inflammation-producing chemicals that can cause pain. We take medications as a short-term "fix," rather than getting to the source of the problem - poor diet - and making changes. By the way, the side effects from these medications range from intestinal ulcers to reduced bone health, stroke and heart attack. Clearly, it is a good idea to use these medications sparingly.

The modern diet consists largely of nutrient-free calories: approximately 20% from refined sugar, 20% from refined flour and 20% from refined oils derived from corn, safflower seeds, sunflower seeds, cottonseeds, peanuts and soy. Oh, and don't forget another 10 - 20% from overweight or obese animals. That means for too many people, 80% of the calories they consume promote inflammation and thus pain, and lack any appreciable nutrient quality at all.

So the first order of business is to reduce the consumption of foods that cause inflammation and pain. Refined oils and fatty meats are known to contain an excessive amount of omega-6 fatty acids, which are generally inflammatory compared to omega-3 fatty acids. Oily potato and corn chips are excellent examples of foods whose calories are derived largely from the oils mentioned above (which contain only omega-6 fatty acids). In contrast, omega-3s are found in green vegetables, certain seeds (flax, chia and hemp), fish, and wild game or grass-fed animals, from which less than 10% of the average Americans calories are derived.

Most of our calories should come from vegetables, fruit, fish, lean meats and nuts. These foods are the best sources of calories to reduce heart disease because of their anti-inflammatory nature.

You can also consider supplements to help reduce inflammation and pain.

Fish Oil: Fish oil is one of the more popular supplements on the market today and can be taken by almost anyone who is not taking blood-thinning medications.

Vitamin D: Vitamin D has emerged in recent years as a vitamin that has anti-inflammatory and anti-pain benefits. Autoimmune diseases, such as rheumatoid arthritis, are inflammatory in nature and known to be associated with vitamin D deficiency. Low back pain and widespread pain that can be confused with fibromyalgia are also known to be associated with vitamin D deficiency. We get vitamin D from the sun, but its production is reduced 95% when a sunscreen with a SPF of 8 or greater is applied to the skin. There are no foods that contain adequate amounts of vitamin D, so we must either get vitamin D from the sun or from supplements.

Magnesium: Ever since I can remember, we have been bombarded with information about calcium, while magnesium is rarely emphasized. So the average American's intake of magnesium is well below the recommended daily allowance and this has been associated with the expression of numerous conditions including heart disease, hypertension, diabetes, osteoporosis, headache, chronic inflammation, and an increase in nervous system excitability.

Probiotics: Research is emerging that implicates poor digestive function with musculoskeletal pain expression. This speaks to the need to drastically reduce our consumption of sugar, flour products and refined oils that are devoid of fiber and known to compromise healthy gut bacteria. Supplementation with healthy bacteria called probiotics are known to reduce intestinal inflammation, and for many this translates into less musculoskeletal pain as well.

Ginger and Turmeric: Most herbs that we use to spice our meals are known to have anti-inflammatory functions. The most well-studied in the context of inflammation and pain are ginger and turmeric. Each has been shown to reduce musculoskeletal pain. The most economical way to take ginger and turmeric is with meals as an added spice. However, supplements are available and widely utilized - you can even spice your food with the supplements.

B Vitamins: The creation of cellular energy requires most B-complex vitamins. While B vitamins are not traditionally viewed as anti-inflammatory or analgesic, human and animal research suggests that B-vitamin supplementation may offer pain-reducing benefits.

Life is challenging enough without having to deal with the additional burden of physical pain and suffering. Simple dietary and supplement strategies have brought substantial relief to many individuals - so what are you waiting for? Instead of turning to drugs for temporary relief to your pain, think about switching to simple drugless solutions today.