By: Sarah Grace Powers – Confluence Daily is your daily news source for women in the know.
I messed up my lower back big time last week. In my over-eagerness to keep up with a new exercise program I ignored some subtle signals my body was sending me and re-activated an injury from a car accident that occurred several years ago.
Oh boy! I had hoped never to experience that pain again. Apparently, the sacroiliac joint was locked up – but all I knew is that it hurt like hell.
Although I’m a natural gal and avoid most OTC medications, one that has been my friend in most pain situations is ibuprofen. However, it barely made a dent with this particular back issue. I knew I had to reduce the inflammation though, so my body could relax enough to allow healing. My sister, who is a nurse practitioner, advised me to take 600 mg every six hours.
That’s a lot of ibuprofen! The medication might be my friend when I need to dial down an occasional headache so I can function in the world, but it’s definitely not a friend to my (or anyone’s) liver. Nor does it do anything for maintaining optimal gut health.
I popped those pills for a couple of days, but I could feel it wasn’t really doing me any good. That’s when I knew it was time to turn to some of my favorite natural anti-inflammatories.
These are some proven anti-inflammatories, and I recommend them as standbys for every natural medicine cabinet. Some of these can be used regularly for prevention and overall good health. While others can be your go-to when the pain amps up.
- Turmeric
I’ve written entire articles about this amazing plant, which is now becoming more well-known for its potent anti-inflammatory properties. In the west we’ve mainly used it as a coloring agent and flavoring spice for curries and other spice blends, but it has long been employed as medicine in Ayurvedic healing as well as Traditional Chinese Medicine.
The active ingredient is called curcumin, and it’s that bright orange/yellow pigment that will turn your fingernails a bit yellow if you handle the fresh root or even the powder. However, a little yellow on your hands is totally worth it to receive the healing benefits of this powerful herbal medicine.
Normally I would go to the health food store and purchase a high-quality Turmeric or Curcumin supplement, but since I’m living in Mexico I was lucky enough to head out the market and pick up some fresh roots. I chopped them up with some fresh ginger and was able to enjoy a delicious turmeric “golden milk” tea.
Turmeric’s healing properties are most efficiently released with the addition of a little black pepper. So I added a couple of peppercorns to my tea, simmered it for 20 minutes or so, and then stirred in an equal amount of coconut milk. Yum.
If you are buying turmeric, you want to be sure you are purchasing from a reputable company and that some black pepper is added to the formulation.
It has many other healing properties besides being a strong anti-inflammatory, and it’s safe to take every day for general health maintenance. But, if you’re got some inflammation going on, up your dose.
- Omega 3 Fatty Acids
I’ve known for a long time that Omega 3s are super good for you, but I’ve only fairly recently discovered that omega-3 polyunsaturated fatty acids are some of the most effective natural anti-inflammatory agents available.
In fact, its use in treating muscular diseases dates back to the 1800s when cod liver oil was a household remedy. Fortunately for us, since cod liver oil tastes terrible and goes rancid quickly, we have other options.
Fish oil capsules are easy to find and purchase and are relatively inexpensive. Again, look for a reputable source with high quality ingredients. When it comes to supplements you get what you pay for.
Better yet, dine on wild-caught salmon and other fish high in omega 3s such as salmon, mackerel, sardines, and lake trout. Try to find fish that is low in mercury levels though.
There are a few options out there for vegetarians and vegans to get Omega 3s, but fish oil is the most concentrated source.
Omega 3 EFA fatty acids have been studied for their effect on more chronic inflammation problems such as arthritis and autoimmune diseases. But – it can’t hurt to increase your intake if you are experiencing the temporary inflammation of an injury as well.
- Arnica
I never travel without my arnica. It is a homeopathic remedy that works so well it has become readily available even beyond the natural foods store. When I am injured, or if my muscles get sore and strained from over-activity, I take it both internally and externally.
For internal use, it is sold in little bottles or vials as pellets that you allow to dissolve under the tongue. It comes in various potencies, ranging from 6X to 200c. For an acute injury take about four 30c or 30x pellets four times a day. Sometimes, if I know I’ve worked my body way too hard, I’ll take a couple of arnica pellets preventatively and it really helps keep my muscles from getting as sore.
For external use you can find it as a gel, a cream, or an oil. Which one you use is a personal preference, but you will come across it most often in the gel form, sometimes labeled ‘sports gel’, and it sinks into the skin instantly. You can apply arnica topically as often as you want, but don’t put it on cuts or broken skin.
It is well beyond the scope of this article to get into what homeopathy is and how it works. And, honestly, the uber rational part of me is always surprised when it does. But believe me Arnica helps! One of its main purposes is to help the body recover from any sort of trauma, but it is also a very gentle and natural anti-inflammatory.
- Bromelain
This is another one that doesn’t pop to mind instantly when thinking about dealing with inflammation. But studies show that once absorbed into the bloodstream bromelain reduces pain and inflammation.
I have experienced this firsthand when it was recommended to me for dealing with a nasty case of poison oak that had broken out all over my face. That is the mother of all inflammations, let me tell you! The bromelain definitely helped to calm it down and even relieve the intensity of the itching.
Bromelain can be purchased as a supplement, and it is also found in high quantities in pineapple. You would probably have to eat a lot to get enough effect though. Try making an anti-inflammatory smoothie that includes pineapple, turmeric and ginger.
- White Willow Bark
This herbal remedy has been used for millennia and is one of the precursor plants that was used when they first created aspirin. Its active ingredient is salicin, just like in aspirin. It’s well known for its ability to reduce pain and is used in many natural headache formulas.
Similar to aspirin, the way white willow bark works as a COX-1 and COX-2 inhibitor, so it blocks inflammatory prostaglandins. I wish I had had some around this week because recent studies have shown it is particularly effective for lower back pain.
You can find white willow bark dried for making tea, in capsules, or as a tincture or liquid extract. I recommend the liquid extract for best strength and quickest absorption into the bloodstream.
Some people find that natural remedies for pain just don’t pack the punch of drugs, while others find that they work even better. Often the results are more subtle, or take a little more time to be felt. But you can be sure that the anti-inflammatory activity is happening. And, since even over-the-counter drugs create side effects, bad reactions, and can cause longer term damage, why not give these natural remedies a try first?
Sarah Grace Powers is a certified life coach and EFT Practitioner. She is a ‘dream resuscitator’, helping clients rediscover their passions and reinvent themselves no matter what their age or circumstance. In her previous career she owned and operated an herb shop and has practiced holistic living for over three decades. Find her at sarahgracecoach.com
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