New studies show some healthy foods have the ability to reduce the stings that go ouch in the night…and day

Comfort food has long been heralded as just what the name implies: gratification through nourishment. Yet, there is another synonym for comfort that is of particular interest to us here at Home Cures That Work: relief.

In fact, this little word that means so much has inspired this month’s issue. But is there any truth in the ability to relieve pain naturally by eating? Glad you asked! Because that’s just what we’re going to find out – right here, right now.

Today, we are going beyond chocolate donuts, mashed potatoes and gravy, and cookies. They are all comfort foods, no doubt, but they have little value on your health outside of a quick boost in serotonin. Sure it makes you feel good, but carbs and starches can pack on the pounds too.

What we are talking about is actual pain relief from certain foods that are not usually associated with comfort. These are healthy food eats that appear to have some proven benefits in knocking out inflammation – even if it’s just through a mood change.

Chewing On The Possibilities – Is Soy A Breakthrough In Pain Management?

Jill Tall, PhD at Youngstown State University in Ohio, says we should not expect a prescription of tofu for pain just yet, but recognizes the potential. “I do believe that as an adjunct to traditional therapies, there are some possibilities,” Dr. Tall said. A couple of the possibilities she is talking about are soy and cherries.

A study conducted with 135 men and women has shown soy has the power to reduce pain from osteoarthritis. The control group consumed 40 grams of soy protein each day for a period of 3 months. Those taking the soy saw a reduction in the arthritic aches and pains, as well as enjoying an improved range of motion in affected joints. Men saw the greatest improvement. Though they are still not sure why soy is so effective, the basic idea is that soy contains isoflavones that have anti-inflammatory properties.

Based on the study, a practical thought comes from Srinivasa N. Raja, MD, a pain management specialist at Johns Hopkins University School of Medicine. He said you would have to eat an unrealistic amount of edamame to hit 40 grams of soy protein, so you are better off mixing a shake with soy protein powder.

Now take a closer look at cherries. Anthocyanins, which give cherries their deep, red color, are also anti-inflammatory substances. They may even be a hair better than the power of aspirin, according to Muraleedharan Nair, PhD, a food-safety researcher at Michigan State University. They do not know what the most effective dosage is, but they encourage folks to eat them at will because, pain management aside, they are good for you!

But Wait – There Is More!

In addition to soy and cherries, here are some additional healthy foods that can reduce pain:

• Grapes
  The skin of grapes contains resveratrol, a compound proven in lab experiments to fight cancer, lower blood sugar levels and yes, reduce cell inflammation. Its benefits have been compared to a COX-2 inhibitor like Vioxx, but unlike Vioxx, there are ZERO dangerous side effects. No lawsuits have been filed and no risk of heart attack ever went up from eating too many grapes!
• Olive Oil
  Popeye loved her – and for good reason. Adding olive oil to your diet is a great way to get the same benefit of NSAIDS (non-steroidal anti-inflammatory drugs). It comes from an ingredient called oleocanthal that is known to keep messenger molecules called prostaglandins from causing inflammation and pain.
• Physic Nut
  No, I am not talking about someone who is crazy for matter and its movement through the space-time continuum. This is another name for an evergreen shrub that lives in Central America and Mexico. An extract from the leaves of the physic nut – or Jatropha curcas – is a powerful pain reliever and has been used as traditional medicine for years in many parts of the world. At 200 – 400 mg doses, this extract is as successful in reducing pain as aspirin.
• Omega-3s
  What aren’t they good for? Get them in healthy food servings of cold water fish. Also, flax seeds, pumpkin seeds, and canola oil are rich in omega-3 fatty acids.
• Whole Foods
  If not already, fruits, berries, and vegetables need to become part of your diet. For so many reasons, but 5 or more servings of green and bright colored vegetables, whole fruits, and mixed berries can specifically help reduce pain by lifting your mood.

In addition to certain anti-inflammatory effects of raw foods, feeding your body right and training it to crave the right stuff will give you the same serotonin rush that certain fattening comfort foods give you — only it will last longer. An improved mood has been shown to lower pain because feeling happy makes everything feel better!

What To Avoid

You knew this was coming…

In addition to doing the right thing to put a freeze on your pain, you should also know what not to do. If you are taking the proper, natural steps to feel better, you do not want to make your job harder by doing things that serve to exacerbate your condition.

There is nothing new here either. We have been telling you to avoid these things for years and now you have another compelling reason.

The following items can cause your aches and pains to worsen:

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  Only get your protein from lean meats. Fish, skinless chicken and turkey are ideal. If you must have red meat, then make sure it is very lean.
• Keep clear of junk food: high fat meats, processed foods and sugar. These will make the pain worse and increase inflammation – not to mention your waste-line.
• Knock added sugar out of your diet by stopping with the soda – or pop. (The two names can conjure up very different images depending on where you’re from. See, I was born in Cleveland and we moved to Florida when I was 9. To my delight our new neighbors offered my brother and me a soda, which to us was a couple scoops of ice cream, flavored syrup and carbonated water: a real treat. What they handed us was a can of Coke — and that was pop. But, I digress…)
• No more pastries, candy, or presweetened cereals. These can bring on the pain, too.
• Here is something you may not really think too much about, but enriched, refined white flour is your enemy. When buying pastas or other products that contain flour, shop for 100% whole grain, and unbleached, non-enriched wheat with no high fructose corn syrup used in the making of your breads.
• Oh, and sorry – no deep fried anything!

While we are on the subject of foods that hurt and things that might not occur to you, there are some plant foods to avoid. These are part of a family called “nightshades” and they can be as menacing as they sound because they can kick your inflammation, fibromyalgia, and even chronic fatigue syndrome up a notch or two. What are these pain-inducing foods, you ask?

• Potatoes (but not yams)
• Eggplant
• Tomatoes
• Sweet/hot peppers
• Goji berries
• Ground cherries – not regular cherries. These are small orange fruits that are more like a small tomato.

So, if you are trying to be healthier and pain-free by eating eggplant, tomato products, or bell peppers but your pain persists, you might try cutting any of the above from your diet and see how it goes. Not everybody reacts to nightshade plants, but you won’t know without experimenting with pain management.

The Meal Deals*

Now here are a couple healthy comfort food recipes for you that may just naturally ease your aches and pains – and make you less reliant or get you off dangerous anti-inflammatory drugs.

Here is a delicious meal in 3 courses with no Nightshades. First course: soup.

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Grilled Ginger Tofu 

• 1 lb. extra-firm tofu, cut into 1/2 inch slices (drain before cutting)
• 1 tablespoon minced fresh ginger
• 1/2 tablespoon minced fresh garlic
• 1/2 tablespoon curcumin
• 1 tablespoon sesame oil
• Soy sauce or tamari

Directions

• Wrap the sliced tofu in paper towels and squeeze it gently.
• Heat sesame oil in a wok or a sauce pan over medium heat. Stir in ginger, garlic and curcumin for about 1 minute.
• Add tofu and grill the pieces until they are browned. This should take about 5 minutes. Add soy sauce (or tamari) and grill them on the other side for 5 minutes.
• Serve immediately.
• Serves 4.

Egyptian Spinach Soup

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  1 tablespoon olive oil
• 1 onion, finely chopped
• 1/4 teaspoon turmeric
• 4 cups chicken stock, preferably homemade and salt-free
• 3 -4 scallions, finely chopped
• 1/3 cup basmati rice
• Salt and pepper
• 1 lb spinach (well washed, large stems removed)
• 2 cups plain yogurt
• 2 garlic cloves, crushed

Directions:

• Heat the olive oil in a large saucepan and sauté the onion until soft.
• Add the turmeric and cook a further minute to let the spice warm through.
• Add the stock, scallions, rice, salt and pepper.
• Simmer gently for approximately 15 minutes until the rice is cooked.
• Do not overcook.
• Cut the spinach into chiffonade, add to pan and cook for another five minutes.
• To serve hot: Beat yogurt and garlic into the soup, and reheat gently so the yogurt does not curdle.
• To serve cold: Allow soup to cool, add yogurt and garlic and puree.
• NOTE: 1/4 to 1/2 teaspoon Madras curry powder can be substituted for the turmeric, depending on how fragrant you want your soup to be.
• Serves 6.

Next course: chicken…

Tunisian Baked Chicken

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  2 whole chicken breasts, split
• 1 ½ tablespoons all-purpose flour
• ½ teaspoon salt
• 1/8 teaspoon pepper
• 1 ½ tablespoons vegetable oil
• 1 cup onions, chopped
• 1 garlic cloves, minced
• 1/4 teaspoon paprika
• 1/4 teaspoon cumin
• 1 pinch cayenne pepper
• 1/4 cup chicken broth
• 1 lemon, juice of, small – use the juice from half; slice the other half thinly
• Pimiento, stuffed green olives, halved
• 1/2 tablespoon chopped fresh parsley

Directions:

• Wash and pat chicken dry. Combine flour, salt and pepper on wax paper. Turn chicken into flour mixture, coat evenly. Shake off excess.
• Sauté chicken, a few pieces at a time, in oil in a large skillet. Remove the pieces to a 13 x 9 x 2-inch baking dish as they brown, arranging them in a single layer.
• Preheat oven to 375 degrees. Add onion, garlic, cumin, paprika and cayenne to skillet. Sauté until onion is slightly softened.
• Stir in chicken broth and lemon juice, scraping up any browned bits. Bring to a boil and pour over chicken.
• Arrange lemon slices on top. Cover. Bake in preheated oven 30 minutes. Uncover, sprinkle with olives.
• Bake, uncovered, 3 minutes.
• Sprinkle with parsley and serve.
• Serves 4.

Finally, dessert!

Warm Berry Topping for Ice Cream

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  2/3 cup brown sugar
• 2/3 cup butter (melted)
• 2/3 cup minute quick oatmeal
• 16 ounces strawberries (slices)
• 2 tablespoons key lime juice
• 2 tablespoons honey
• 10 ounces raspberry preserves
• 1 cup pecan halves

Directions:

• Preheat oven to 375°F.
• Lightly grease an 8×8 baking dish.
• Add sliced strawberries and pecan halves.
• In a medium sauce pan, simmer raspberry preserves, honey, key lime juice, and 1/2 cup sugar for 5 minutes over medium heat.
• Pour Raspberry preserve mixture over strawberries and pecans.
• Mix until evenly blended.
• In a separate bowl mix together butter, oatmeal, and brown sugar. Spread evenly over strawberry mixture.
• Bake for 45 minutes.
• Serves 12.

In The End

Living with aches and pains is certainly optional with anti-inflammatory drugs. But, why risk the side effects of taking chemicals to manage a condition that you can subside naturally? As we’ve seen here, there are many diet choices in healthy foods that taste good and have the same anti-inflammatory properties of drugs – even aspirin and Ibuprofen.

Will all these pain management remedies work for everyone? Maybe not. But eating good nutritious food is never a bad idea. Just like my gramma used to say when we asked if her famous chicken soup would cure our cold, “Ehh, it couldn’t hoyt.”

Indeed, healthy comfort food eating couldn’t hurt!

Which comfort foods allow you to be comfortable in your “skinny jeans,” are low-calorie foods, yet full of flavor and make you feel your best?!

 

*Courtesy www.optiderma.com…and from www.food.com