8 Natural Foods to Eat for Pain Relief

Whether it’s residual aches from an exceptionally tough workout, the beginnings of a pesky cold, or waking up on the wrong side of the bed, some research suggests supplementing those pain pills with certain foods could be just as helpful.

Believe it or not, those healthy fruits, veggies, and whole grains we try to pack in our diets may do more than just feed our bodies well—many of them are considered to have anti-inflammatory properties. Sometimes inflammation is a good thing, we’ll give you that—it protects our body when we’ve been injured—but it can also be painful. (Think asthma and arthritis, inflamed sore throats, and cuts or scrapes.) While some have linked certain foods (including chocolate, eggs, wheat, meat, and corn) to causing inflammation, there’s also evidence that a few select delectables could help prevent it, too . Here are eight foods that research suggests may actually help reduce pain.

1. Coffee

Just one more excuse to grab that second cup of Joe! Research suggests caffeine can reduce pain in those suffering from exercise-induced muscular injury and pain . Not only that, when taken with a standard dose of pain reliever (ibuprofen, for example), one study found that a 100mg to 130mg caffeine supplement — equal to about the amount of caffeine in one cup of coffee — increased pain relief .

2. Ginger

Ginger is basically a wonder root. It combats nausea and motion sickness, and fights off pain with its anti-inflammatory properties . Some especially great news for the ladies: One study showed that ginger (specifically in the form of a 250g or 500g capsule of powdered ginger) was as effective as ibuprofen in relieving menstrual pain ! Plus, ginger can be ingested a variety of ways, from supplements, to tea and cookies, to stir fry.

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3. Salmon

Not only is salmon tasty and a healthy protein, but it’s full of omega-3 fatty acids, which have been shown to reduce arthritic pain (especially in the neck and back) . In one study, the relief experienced from consuming omega-3s in the form of a fish oil supplement was comparable to the relief experienced from taking ibuprofen. Chow down on some of those omega-3s with this baked salmon with avocado yogurt sauce tonight.

4. Tart Cherries

Turns out tart cherries are good for more than causing a pucker face. Studies have found they can help treat gout (a painful form of arthritis that causes swollen, hot, red joints caused by a buildup of uric acid in the blood) . But it’s not just for gout—athletes can benefit, too. In one study, those who drank tart cherry juice for seven days prior to an intense running event showed reduced muscle-pain after the race . Drink up!

5. Echinacea and Sage

Got an aching throat? Some research shows that throat sprays containing sage or echinacea can help provide relief from that nasty sore throat , though there have been few other studies on this benefit, so the evidence isn’t hulk strong. Another survey looking at 14 different studies found that echinacea can decrease the number of cold infections caught, and reduce their durations . Sage is easy to find at most grocery stores and is also especially tasty in any of these recipes, while echinacea is more commonly found in pill and ointment form. When choosing to take a supplement like echinacea, be aware: Supplements aren’t regulated by the FDA, so manufacturers can often get away with makingunproven claims about both the contents of the pills and the benefits of those contents.

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6. Oranges

While vitamin C has been linked to helping prevent the onset of colds and respiratory infections, an antioxidant called beta-cryptoxanthin, found in oranges and other orange fruits and veggies such as sweet potato and cantaloupe, has been found to help reduce the risk of anti-inflammatory conditions like rheumatoid arthritis . Another reason to get out that juicer and start making fresh OJ each day. (Or, you know, just eat an orange.)

7. Evening Primrose

Usually found as an oil, this flower’s powers have been linked to treating atopic dermatitis (a chronic itchy skin condition), rheumatoid arthritis, and PMS symptoms . The gamma-inolenic acid in the oil has anti-coagulant effects that may help reduce the effects of cardiovascular illnesses .

8. Whiskey

No, we do not recommend whiskey for a broken heart or curing any sort of emotional pain. But, it turns out adding a spoonful to warm water may just do the trick to kick that pesky sore throat.

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