If you’ve ever suffered from arthritis, back pain, headaches, PMS, or a number of other conditions that cause pain, you may have reached for ibuprofen or over the counter medications to give you pain relief. In some cases this may offer temporary relief, but an increasing number of my patients have found that they don’t work and even if they do the relief is not permanent, not to mention unpleasant side effects such as stomach upsets. In short, over the counter pain relief medication simply doesn’t cut it.

If you’re wary of pain relief medication the good news is that there are plenty of alternatives – natural ones – that have science on their side. From herbs that attack inflammation to techniques that encourage the brain to release natural pain killers into your body, nature offers a number of remedies for painful conditions such as arthritis, headaches and muscle strain. Here are some natural remedies you may want to consider experimenting with; they can help ease pain and leave you feeling healthier and happier for the long term – without the side effects.

 

Fish Oil: for arthritis related joint pain or autoimmune disorders

 

Studies have shown that fish oil breaks down into a hormone-like substance called prostaglandins which can reduce inflammation. One study, from the University of Pittsburgh, showed that about 40 per cent of the arthritis sufferers who took fish oil every day were able to cut their use of pain relief medications up to a third. People with neck and back pain seemed to fare the best. After about 10 weeks nearly two thirds were able to stop taking pain relief medication altogether.

 

Taking Omega 3 fish oil every day has been shown to help the heart by boosting circulation, but for pain the dose needs to be higher. For osteoarthritis you should take 2,000mg daily and you may need even more for rheumatoid arthritis and autoimmune diseases associated with joint pain, such as lupus. It’s always best to consult your doctor before self –medicating, especially if you have high blood pressure and take heart medication because high doses of omega 3s can thin the blood. If you do want to take supplemental fish oils don’t be tempted to supplement with cod liver oil capsules. In the sea the fish can accumulate toxins and mercury which your body doesn’t want or need. If you don’t want to take fish oils consider supplementing with 1,000 mg daily of linseed oil. Linseed, also called flaxseed oil, contains both omega 3 and omega 6 essential fatty acids, which offer natural pain relief.

 

Do make sure you look at the EPA and DHA content of the fish oil you’re using and don’t be swayed by how much total fish oil content there is. Take at least 700mg EPA and 500mg DHA a day. Ideally, you are aiming to do this in the smallest amount of capsules. The one I use in the clinic is called Omega 3 Plus, which contains that amount in just two capsules. 

 

Capsaicin: for arthritis and headaches

 

An active component of chilli pepper, capsaicin can desensitize pain prone skin nerve receptors called c-fibres; soreness is diminished for 3 to 5 weeks while they regain sensation. One study from Oxford University showed that nearly 40 percent of arthritis patients reduced their pain by half after using a topical capsaicin cream for one month and 60 percent of neuropathy patients achieve the same after two months. Patients at a New England Centre for Headaches decreased their migraine and cluster headaches intensity after applying capsaicin cream inside their nostrils.

 

For arthritis try 0.025 or 0.075 percent capsaicin cream, one to four times daily, for at least two weeks.

 

Magnesium: for PMS

Up to 90% of women will experience Premenstrual Syndrome (PMS) related pain at some point during their reproductive years. While over-the-counter medications can help with bloating and pain, they do little for mood swings and depression and often have unpleasant side effects, such as poor digestion. In a study published recently (in the journal Clinical Drug Investigation) women with PMS were treated with 250mg of magnesium a day over a 3-month period. The study led to a reduction in symptoms by up to a third. Another study (in The Journal of Women’s Health) found that 200mg a day of magnesium reduced PMS fluid retention, breast tenderness and bloating by 40 percent. Magnesium is classed as ‘nature’s tranquilliser’ and women with PMS have been found to have lower levels of red blood cell magnesium than women who don’t have symptoms. Supplementing with magnesium may therefore be extremely useful in alleviating PMS related pain and even more effective when taken with vitamin B6 – another important nutrient that can ease PMS related symptoms.

In addition to magnesium, the herb Agnus Castus is also great for easing PMS related symptoms. Agnus Castus works on the pituitary gland and has a balancing effect on the hormones in the second half of the cycle. I recommend combining other herbs including black cohosh, dong quai, milk thistle and skullcap and take for three months. (See Agnus Castus Plus at www.naturalhealthpractice.com)

 (For more information on natural ways to relieve the misery of menstrual cramps see the article on them in this newsletter.)

 

Yoga and gentle exercise: for back pain

 

The worst thing you can do if you have back pain is take to your bed. Hull university researchers found patients who followed a programme of stretching and low impact aerobics made a faster recovery from back pain than those who did not exercise. So to keep back pain at bay try the following gentle stretching exercise four to five times a day – it will help to keep your back flexible: from a neutral standing position lean forward gently and then lean back and then move from side to side. Repeat.

 

You may also want to try the following yoga stretch, called a cat stretch, which can help keep your spine mobile and rid it of tension. To perform a cat stretch, kneel down and place your hands on the floor in front of you so that you are on all fours with your knees, feet and hands about a foot apart. Now slowly arch your back into a hump, dropping your head. Hold for a few moments and then gently and slowly lift your head and at the same time gently drop your lower back and stick your bottom out. Repeat this three times slowly and without strain. Just doing this part of the exercise is great for removing tension from your spine and can really help with an aching back. Then gently bend the elbows and place your chin on the floor between your hands.

 

In addition to gentle exercise and stretching, applying heat or ice can reduce pain, stimulate blood flow and speed the healing process by bringing blood cells to clear the damaged tissue site. Generally, heat should be applied on the first day of injury and ice is better for spasms. Apply an ice pack wrapped in a towel, for no longer than 15 minutes at a time though or the cold itself could trigger a muscle spasm. If cold doesn’t help try using a hot water bottle and applying for no more than 15 minutes at a time, up to four times a day. A bath with Epsom salts can also soothe pain, as can Bromelain or Devil’s claw tablets. Bromelain is an enzyme derivative of pineapple and research has found it can be as effective as ibuprofen in relieving back pain – without the side effects. Devil’s claw is an African herb and trials at the University of Reading have found it to be effective in treating pain relief if taken for a minimum of six weeks.

(For some lovely Epsom salts infused with essential oils go to www.naturalhealthpractice.com and click on Natural Lifestyle Products.)

 

Arnica: for acute injury and post surgery swelling

 

Arnica is a herb that comes from a European flower and research has shown it has natural anti-inflammatory properties. Taking oral homeopathic arnica after a tonsillectomy decreases pain, according to British research, and one German study showed that it can reduce surgery related knee swelling.

 

If you want to give arnica a try for acute injuries, use homeopathic arnica as well as ice, herbs or conventional pain relief. Rub arnica ointment on bruises and strained muscles.

 

Count out loud: for needle stick pain

 

And finally, if you’re frightened of the pain from injections counting backward from 100 out loud during an injection can decrease pain, (according to a recent Japanese study from the Yokohama City University Medical Centre in Kanagawa). None of the 46 patients who counted backwards complained afterwards and only one of them could remember pain from the injection at all. Among the 46 who didn’t count, 19 said the injection hurt and 10 recalled what it felt like. Counting out loud might work by distracting the brain from processing the sensation of pain. The trick is probably only useful for short or acute periods and the degree of pain reduction really depends on how well the patient concentrates on counting.

If you’re a hay fever sufferer you’ll know how the unpleasant symptoms of a runny nose, sore scratchy eyes and sneezing can make the summer months a misery. But interesting new research has found that the food you eat may be increasing your risk of these unpleasant symptoms. 

For many years research has shown that fruit and vegetables contain remarkable substances called antioxidants that can help fight infection and disease. But now it seems that the health and immune boosting benefits of five fruit and vegetables a day can also extend to allergies like hay fever too.

 

In 2007 a study asked parents of 690 children aged one to eighteen to fill in detailed questionnaires about their children’s eating habits. The children were tested for the 10 most common allergies and those who ate the most fruit and vegetables had up to 60 percent lower risk of developing hay fever. Top of the menu were tomatoes, oranges, apples and grapes. More research needs to be done but another preliminary study, carried out in 2003 on 334 people, suggested that EPA (an omega-3 fatty acid found in oily fish like mackerel and sardines, as well as nuts, seeds and legumes) can reduce risk of hay fever.

 

In addition, certain foods have been found to cross react with pollens, making symptoms worse. For example, if you’re allergic to birch pollen, your hay fever may be made worse by apples. The key is knowing exactly which pollens you’re allergic to so you can tailor your diet. You can have a blood test for inhalant allergens to check what you are allergic to. If you are interested in having this done, it can be organised by post so call The Natural Health Practice on 01892 507598 and ask to do the Inhalant Panel (this panel tests for tree pollens including walnut, birch, elm, maple, oak; grass pollens including orchard, timothy, rye, meadow frescue grass; weed pollens including ragwood, mugwort, plantain, lamb quarter, russian thistle; moulds including asperigillus fumigatus, candida albicans, cladisporium herbarum, penicillin notatum, alternaria tenius; animals including dog dander, cat epithelium, horse dander, cow dander; dust mites including D. pteronyssinus, D. farinae, D. microceras).

 

Here are some typical pollen and food combinations that may make your symptoms worse:

 

• Birch – March to May
• Triggers: Celery, curry spices, raw tomato, raw carrot, apples, pears, kiwi
• Grasses – May to August
• Triggers: Oats, rye, wheat, kiwi, raw tomato
• Weed – May to August
• Triggers: Raw carrots, curry spices
• Mould – September to October
• Triggers: Yeast

 

Once you establish exactly what kind of pollen you are reacting to, remove the foods known to cross-react with it from your diet for a week to ten days and take note of your symptoms. Then gradually reintroduce one food at time to see what the effect is. This is important because a number of foods associated with pollens are full of good nutrients so you want to cut out as few of them as possible. If you notice that your symptoms return after reintroducing a certain food eliminate that food for the season, then go back to eating it once the pollen season is over. Do bear in mind that this is not a cure-all and not everyone with hay fever is affected by foods. The good news, however, is that the great majority of pollens are only around for up to three months maximum so you don’t need to give up these foods forever. And in some cases, such as tomatoes and apples, cooking will destroy the substance that is triggering the reaction.

 

Send pollen packing:

 

In addition to the dietary advice above, if you’re allergic to a pollen and have a problem with hay fever, try the following suggestions:

 

Use a tumble dryer: Try not to hang your laundry out on a line to dry because it will pick up pollen. Using the dryer may not be energy efficient, but it can help cut down on hay fever symptoms during the months that you are most prone to them. If you must put it outside, do so between 10am and 3pm when the count is lowest. After your pollen season is over you can go back to using the washing line.

 

Shut it out: Keep pollen out of your bedroom by getting undressed in the bathroom and showering before bed. Keep windows closed at peak pollen times, from late afternoon to early morning, and check local pollen-count forecasts.

 

Change your exercise routine: Regular exercise boosts your immunity to hay fever, so be sure to work out at least 30 minutes a day. Sadly, outdoor activity increases your risk of symptoms. In general, pollen counts are highest in the early morning and decline through the day so consider planning your outdoor walk, run or bike for late morning or late afternoon. If pollen counts are really high consider exercising indoors that day.

 

Wear sunglasses: If you have to be outdoors when pollen counts are high, make sure you wear sunglasses. They will act as a barrier to prevent pollen getting into your eyes.

 

Hoover up: Vacuum the carpet every couple of days and dust with a damp cloth. Pollen can survive indoors for up to three months.

 

Say yes to supplements: Studies have shown that supplemental Vitamin C and the nutrient quercetin have both been found to significantly reduce symptoms.

 

Visit the seaside: Many people find symptoms disappear on the coast because sea air is less polluted and onshore breezes blow pollen inland.

 

Don’t let smoke get in your eyes: Not surprisingly, smoking aggravates symptoms; plus children exposed to more than 20 cigarettes a day are three times more likely to develop allergies like hay fever than those who are exposed to none.

To reduce your risk of osteoporosis cut down on soft drinks. Soft drinks are high in phosphoric acid and sugar, making these drinks highly acidic. Calcium is the main mineral the body uses to neutralise that acid. Phosphoric acid depletes calcium levels by causing it to be pulled from the bones. Calcium is excreted out of the body via urine when this happens, and this lowers blood calcium levels. To remedy this, the parathyroid gland restores calcium balance in the blood by pulling even more calcium from your bones. It’s a downward spiral. Soft drinks aren’t the only culprits. A diet high in red meat and caffeine, with few vegetables and fruits (which are alkaline, even the citrus fruits, once they’re digested) will be highly acidic, causing the body to utilise calcium to neutralise the acid.