Quick Links: Self-Help for Pain & Inflammation

Inflammation is a normal and essential process in our body which allows the body to defend against foreign invaders like bacteria and also give the body time to heal itself. Inflammation is necessary in response to an injury, infection, stress, or toxic substances however, when this inflammation becomes chronic, many problems and symptoms can occur. 

One example, is when the gut lining becomes damaged or permeable, allowing foreign invaders and toxins to enter through this lining, leading to infection or disease. Certain foods can also be viewed by the body as toxic or irritating and cause an inflammatory response. Chronic inflammation can lead to chronic pain and occur anywhere in the body. Other causes of pain are inactivity, weight gain, nutrient deficiencies, poor sleep habits, infections, exposure to environmental toxins, and digestive disorders.

The word “itis“ means “inflammation“. For example, “pharyngitis” means there is inflammation in the throat (the medical name for throat is pharyng-/pharynx). We commonly call this a ‘sore throat’. “Arthritis” is inflammation in the joints (the medical name for joint is arthro-). The classic signs of inflammation are pain, warmth/heat, swelling, and possibly redness in the area where pain is felt. 

Autoimmune diseases, cancer, Alzheimer’s Disease, and heart disease are all linked to inflammation. Recent studies have found a link between high cholesterol and inflammation, instead of to dietary cholesterol or saturated fat as once believed. An inhaled irritant or toxin entering through the airways can also lead to chronic inflammation and irritation, and eventually can even lead to cancer. Ulcers are an example of chronic infection caused by the bacterium, Helicobacter Pylori. This bacterium lives inside the stomach and can cause inflammation that may eventually lead to ulcers or stomach cancer. 

An intolerance or allergy to a food can also cause an allergic-inflammatory response. Depending on the degree of sensitivity to the offending food or toxin, this can be an immediate type of reaction or lead to a chronic, low-grade inflammation. 

Another common cause of inflammation is weight carried in the midline of the body or abdomen. Abdominal fat cells are considered an inflammatory organ and can produce cytokines, small proteins which cause inflammation, resulting in increased blood pressure and diabetes. If you suffer from insomnia or lose even just a few hours of sleep every night, the body turns on its own defense mechanisms which trigger inflammation. Sleep apnea, which causes snoring and cessation of breathing, can also lead to chronic inflammation. Whenever there is chronic inflammation there is an increased risk of disease, weight gain and cancer. 

Even certain foods can cause inflammation which can cause  pain. The most  common inflammatory foods are sugar, especially in the form of high fructose corn syrup, dextrose, maple syrup, fructose, maltose and sucrose, as well as unhealthy vegetable oils which are too high in omega 6 fatty acids, like grape seed, cottonseed, corn, safflower or sunflower. These are highly-processed oils and found in most of our fast foods. Unhealthy trans fats also cause inflammation, leading to the oxidation of LDL’s (low-density lipoproteins), sometimes referred to by mainstream medicine as “bad cholesterol”. Trans fats are found in deep-fried foods, fast foods and commercially-prepared baked goods and will appear on food labels as “partially hydrogenated oil". Cows milk can also lead to inflammation in those who are lactose-intolerant, causing symptoms such as stomach discomfort, diarrhea, gas and bloating, skin problems, and joint pain. Alcohol consumption is also linked to inflammation of the esophagus. High consumption of alcohol also affects the liver, leading to cirrhosis, alcohol-induced hepatitis, and cancer. Refined grains like white bread and white rice also cause inflammation. Try to stay away from anything ‘white’, such as white bread, white rice, and sugar. The food additive monosodium glutamate (MSG) and artificial sugars like aspartame can trigger an inflammatory response in the body. Be sure to check food labels to identify these ingredients. If you do not understand the meaning of an ingredient, it probably isn’t something you want to put into your body.

To prevent inflammation, you should eat whole foods like fish, which is high in omega-3 fatty acids and whole fruits and vegetables. Foods rich in omega-3 fatty acids are salmon, tuna, sardines, walnuts, and flaxseeds. Be sure to get plenty of fiber in the diet to avoid constipation and which also helps to remove toxins and irritants from the body. Use olive oil, avocado oil and macadamia nut oil instead of oils made from corn, and use butter instead of margarine. Drink plenty of pure or filtered water but avoid drinking it from plastic bottles as this can increase estrogen levels, cause other hormonal imbalances, and even lead to cancer. Green and black tea are healthy options as well, in fact studies show that black tea was able to dilate blood vessels. Green tea and its main component, epigallocatechin-3-gallate (EGCG), were shown in studies to have anti-inflammatory effects and suppress inflammatory cytokines. 

Certain herbs and spices have powerful anti-inflammatory effects backed by science. Turmeric contains a powerful compound called curcumin which gives turmeric its bright color. Studies show that turmeric is as effective as hydrocortisone and Motrin for inflammation and also has anti-cancer properties. In a 2015 study, curcumin was found to possibly reduce pain associated with delayed-onset muscle soreness (DOMS) and enhance recovery of muscle performance. However, turmeric itself may not provide the anti-inflammatory effects necessary , so look for curcumin instead. Ginger is a spice that also has powerful anti-inflammatory properties and can also help with nausea during pregnancy. Basil, rosemary, white willow bark, pycnogenol (maritime pine bark), boswellia serrata resin (frankincense), resveratrol, Uncaria tomentosa (cat’s claw), and capsaicin (chili pepper) are all anti-inflammatory as well and are also backed by research. 

For information on Headache or Migraine Pain, see  “Headaches." under Self-Help.

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When one is experiencing pain the first thing they want to do is to rest and become sedentary. However, physical activity is one of the best ways to deal with chronic pain. If you’re not moving regularly, your muscle tissues stiffen and harden, so exercise is always recommended for inflammation. A sedentary lifestyle and inactivity will cause more pain. Moving keeps your muscles lubricated by bringing oxygenated blood into the areas that haven’t been getting enough. 

Kava kava is an herb that has been used by athletes in the NFL for years. Kava kava has a great safety record but should be avoided by anyone who has liver disease. Many athletes use it to avoid opioids and swear by its effectiveness for pain after or during exercise. Boswellia can improve generalized pain and may prevent musculoskeletal pain by interfering with the mechanisms that cause both pain and inflammation. Powdered protein formulas containing branched chain amino acids (BCAA’s) and glutamine are especially helpful post-exercise for muscle soreness and pain. A study in 2012 showed branched-chain amino acid (BCAA) supplementation taken before exercise reduced muscle soreness and exercise-induced muscle damage. Pau D’Arco (taheebo) may also be helpful for generalized pain. Consider seeing an acupuncturist if dealing with any type of pain. 

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It's important for people with osteoarthritis (OA) to maintain an active lifestyle and avoid becoming sedentary. Exercise helps to strengthen the muscles around affected joints, improve flexibility and balance, and can reduce pain and stiffness. A sedentary lifestyle can worsen OA symptoms and increase the risk of other health problems. Helpful exercises that strengthen muscles and improve flexibility are stretches, walking, cycling, swimming, using an elliptical machines and weight lifting and resistance bands. Start off slowly with short, low intensity exercises and gradually increase the duration and intensity as you feel comfortable, stopping if you feel pain. 

Foods to include in your diet are:

• Omega 3 Fatty acids (fatty fish like salmon, mackerel, sardines and tuna)
• Fruits and Vegetables  (Fruits such as strawberries, blackberries and blueberries. Broccoli and cruciferous vegetables are rich in sulforaphane which may help slow down the progression of osteoarthritis.  Leafy greens like spinach, kale and lettuce are good sources of Vitamins K and C which can help reduce inflammation.  Garlic, onions and leeks may help limit the enzymes that damage cartilage.)
• Whole grains (avoid refined grains which increase inflammation.  Whole grains provide more fiber and nutrients. Avoid if you have any sensitivity or allergy to grains. 
• Healthy Fats (olive oil, nuts, seeds and avocados)
• Lean Proteins (poultry, eggs and beans)
• Green Tea (contained anti-inflammatory compounds)

Foods to avoid or limit in the diet are:

• Processed foods as they can increase inflammation in the body
• Refined sugar or added sugars exacerbate inflammation  
• Trans fats and cooking oils. 
• Any foods to which one has a sensitivity or allergy such as grains/wheat, dairy, eggs, soy, shellfish, tree nuts and peanuts.
• Refined grains like white bread and white rice. 
• High starch foods - Some find reducing these can help with joint pain  (potatoes, bread, pasta and rice)

It's important at the minimum to get rid of all inflammatory foods for 10 days every 3 months to help give your body a break and recalibrate it.

For the pain experienced by osteoarthritis or joint pain, Boswellia can be extremely helpful, especially if it is combined with herbs like Ginger, Turmeric and celery seed.  Chlorophyll may also be beneficial because it neutralizes guanine, a normal byproduct of protein breakdown in the body, thereby providing pain relief.  Gota Kola can also be helpful for joint pain as well as the brain and aging skin.  Gota Kolu is an anti-inflammatory herb which modulates the production of collagen, reduces bone and cartilage erosion and prevents scar tissue.  Look for a quality-sourced liquid Gota Kola, such as MediHerb.  Be sure to pair Gota Kola with a food-sourced Vitamin C to even more greatly enhance it's effects along with improve overall skin health and aging.   

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In dealing with chronic back pain, it is important to strengthen the muscles in the areas of the back, buttocks, abdomen and legs. Try using yoga, Pilates, TRX, a personal trainer, physical therapy, or other type of exercise which uses these muscle groups. You may also have back pain due to asymmetry or misalignment, for example, one shoulder being higher than the other or one hip being lower than the other, etc. In this case, you’ll want to work with a chiropractor. 

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Fibromyalgia Myofascial Pain Syndrome mainly involves muscular pain, whereas Fibromyalgia involves more widespread body pain or tenderness, along with other symptoms, such as headaches, gastrointestinal problems like Irritable Bowel Syndrome (IBS), tiredness, weakness, and mood changes like depression and anxiety. Fibromyalgia can cause  persistent pain that ranges from mild to severe and can even interrupt deep sleep. It is a considered an autoimmune disorder and many of the symptoms involved are similar to those of chronic fatigue and arthritis. 

Fibromyalgia involves painful, tender and recurrent aches in several parts of the body, called “trigger” points.  The most effective treatment in dealing with Fibromyalgia  pain focuses on nutrition and exercise. The diet should consist mostly of fresh vegetables and some fruits which have been shown to reduce joint stiffness, pain, and tissue damage due to their high antioxidant content. Refined carbohydrates and sugar must be eliminated along with processed vegetable oils, shortening, margarine and processed, packaged, and fast foods.

Beneficial supplements and nutrients for fibromyalgia are magnesium, iodine (in the form of seaweeds), omega-3 essential fatty acids (both EPA and DHA), digestive enzymes, probiotics, and antioxidants. Other helpful supplements are 5-HTP, SAMe, MSM (Methylsulfonylmethane), and indol-3-carbonyl or DIM. Magnesium is needed for the synthesis of ATP or adenosine triphosphate which is the energy powerhouse for our cells. A magnesium deficiency reduces energy and leads to lactic acid buildup and pain in the muscles. Magnesium helps the muscles relax and if there is a deficiency, this can result in muscle stiffness. Many supplements for fibromyalgia usually contain a combination of magnesium and malic acid as their main ingredients. Iodine is an essential mineral for the thyroid gland and many who have fibromyalgia also have a dysfunctional thyroid. However, it is best to get iodine from foods like kelp, black walnut, bladderwrack, Irish moss, and Dulse, especially if one has an autoimmune condition such as Hashimoto's Autoimmune Thyroiditis as iodine supplements can irritate the thyroid in these individuals. Black Walnut is also anti-microbial, anti-parasitical, and mildly detoxifying. Omega-3 essential fatty acids are very important when fighting any inflammatory condition or dealing with pain. Other helpful approaches are supplementation with a digestive enzyme, fiber, and gentle detoxification. A parasite or liver cleanse may be necessary but start gradually and go slowly. There may also be inflammation in the gut causing intestinal permeability, also called Leaky Gut Syndrome. This can be caused by a nutrient deficiency, poor digestion, environmental allergies, infections, parasites and some medications.

Fibromyalgia suffers are usually under a lot of stress, so supporting the adrenal glands with adaptogens like Ashwaganda and Cordyceps can be helpful. Epsom salt baths can also be relaxing at the end of a long day and will help to alleviate muscle pain. An imbalance in blood sugar levels and cortisol can occur during periods of extreme stress, interfering with sleep and the ability to deal with stress. It is important to take time to rest and learn to cope with stress effectively. Exercise is extremely important for individuals who have fibromyalgia. Start slowly, working up to exercising daily or several times weekly. Consider exercises like muscle strengthening, aerobic exercise, stretching, long walks, Pilates, yoga, or tai chi.

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Kava kava is an herb that is helpful when there is general muscle soreness, pain and cramping.  Kava kava herb  has been used by athletes in the NFL for years. Many athletes use it to avoid opioids and swear by its effectiveness for pain after or during exercise. Kava kava has a great safety record but should be avoided by anyone who has liver disease. 

Stretching can be very helpful in relieving cramps. For muscle cramps in the calf area, reach down and pull your toes toward your head until the cramp is relieved. Or try lunging forward with the leg that isn’t cramped, stretching out the cramped leg behind you. There’s scientific evidence that shows that stretching before you go to bed reduces the frequency and severity of nighttime leg cramps. A 2012 study of 80 adults over age 55 showed that those who stretched their calves and hamstrings before sleep, suffered fewer and less painful leg cramps during the night. In general, walking around may relax your leg muscles and ease leg cramps. 

Powdered protein formulas containing branched chain amino acids (BCAA’s) and glutamine are especially helpful before or post-exercise for muscle soreness and pain. A study in 2012 showed branched-chain amino acid (BCAA) supplementation taken before exercise reduced muscle soreness and exercise-induced muscle damage.

You might try applying an ice pack or heating pad. Also try taking a hot shower or bath, adding Epsom salts to your bath water.  Try a topical over-the-counter liniment or ointments like Biofreeze or Tiger Balm. Check for deficiencies in vitamin D, calcium, potassium and magnesium.

For menstrual type cramps, try magnesium, ginger, or red raspberry. In a 2010 study, the combination of magnesium and vitamin B6 was shown to be an effective and affordable treatment for the painful symptoms of premenstrual syndrome (PMS).

Lastly, be sure to stay well-hydrated throughout the day and refrain from alcohol. A 2018 study showed that alcohol consumption was strongly associated with having leg cramps at night.

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For a sore throat, try bayberry, capsicum, colloidal silver, tea tree oil, garlic oil, OSHA root, or a calendula tea gargle.  Salt water gargles throughout the day are also helpful.  Slippery elm made into balls the size of a lozenge are soothing for both adults and children. Empty one capsule of slippery elm and mix with a drop of maple syrup or honey, shaping it into a ball. The slippery elm ball can be sucked on as a lozenge. It helps if you freeze them first because the coldness will help in soothing the throat.  Slippery elm has also been shown to soothe the G.I. tract, relieving symptoms of burning and pain.  You may also try a throat spray such as Echinacea/Gold Propolis Throat Spry by Gaia Herbs.  

Important Note: Do not give honey to children less than 1 year old. 

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Be sure to immediately elevate the extremity and apply an ice pack to the affected area to reduce swelling and inflammation. After 24 hours you can then apply a hot compress to the area to increase circulation and speed healing. Soaking in a hot bath can help. Add five drops of eucalyptus essential oil and/or 1-2 cups of Epsom salts. Topically,  you can apply Arnica cream or gel to the affected area 3 times daily. Also try over-the-counter liniments and ointments that contain menthol like Biofreeze or Tiger Balm. Short-term use of ibuprofen may be necessary. For a severe sprain or strain, or for unrelieved pain, please see a medical doctor. 

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