Foods that Mediate Pain
By: Dr. Skip Hellen ND, CNC (Health Doctor)  Rev. 11/26/2013

There are many foods and activities that not only help mediate inflammation and pain but encourage internal biochemical balance restoration balance (optimal health). Below are some non-steroidal and narcotic pain relief drugs and a list of many foods, herbs and activities that promote anti-inflammation and pain relief.

How Pain Relief Drugs Work
Non-steroidal anti-inflammatory & pain relief drugs (NSAIDs) – (ibuprofen, aspirin, and naproxen sodium)
These drugs are widely available over the counter in low doses absent a prescription. They work by blocking prostaglandin production enzyme activity, particularly cyclooxygenase (COX). These enzymes encourage the production of prostaglandins (hormones that increase swelling, inflammation, and pain).

Narcotic (drug) painkillers – (morphine - methadone)
These opiate type drugs work by blocking pain receptors in the brain which stop pain signals from reaching the brain. Unfortunately, opioids are strongly addictive and can cause more problems than they are intended to mediate and eliminate.

Natural Pain Mediators
Foods with strong anti-inflammatory properties reduce inflammation which is a key component of NSAIDs, and is why anti-inflammatory foods reduce pain. The following are goods with anti-inflammatory properties that reduce pain.
- Alfalfa - The leaves of the alfalfa plant are rich in vitamins, protein, and minerals however beyond the high levels of basic nutrients it is also a natural anti-arthritic due to its high Chlorophyll content.
- Apple - “An apple a day keeps the doctor away” Apples contain boron, a mineral that appears to not only reduce the risk of developing osteoarthritis but mediate pain as well.
- Avocado - In some countries, avocado is called “alligator pear” because of their shape and the color of the skin. Many think that avocados are full of. The truth is avocados have very little fat and most of it is healthy monounsaturated. People who are suffering from osteoarthritis and gout should eat avocados to reduce arthritic pain. Avocados are effective cures to reduce chronic back and joint pains.
- Beans and Whole Grains - Beans, lentils, and whole grains contain the known pain reliever tryptophan.
- Berries (Blackberries, Strawberries, and Blueberries) especially dark pigmented - These berries have antioxidant properties, which help prevent cell wall and DNA damage. This can inhibit or prevent painful conditions like arthritis. Other studies have revealed berries to be anti-inflammatory as well.
- Cayenne pepper - Stimulates endorphin production and is an anti-inflammatory agent.
- Celery Seed - Apigenin is the chemical responsible for the anti-inflammatory properties of celery and its seeds. Celery seed is well known and recommended for managing gout pain and preventing gout attacks.
- Chamomile - Is widely known as a natural relaxant and is most commonly found in tea. It is also an anti spasmodic and an anti inflammatory.
- Cherries - Numerous scientific studies have demonstrated the anti-inflammatory properties of cherries. Cherry juice works well, also – fresh, none processed is best.
- Chia seed - Is nutritionally superior to flax therefore provides more therapeutic benefits.
- Chickweed - Is more recognize as an herb than a food, but it is an edible plant that you may find in your yard. Chickweed helps reduce swelling and ease internal pain. It can be eaten much like all green leafy vegetables in a salad green, blended into a green smoothie or brewed in a tea.
- Chile peppers - Chilies contain capsaicin, a chemical responsible for the peppers heat. These vegetables also help block pain by encouraging certain nerve cells to exhaust their supply of substance P, which is used to transmit pain signals.
- Cinnamon - Contains strong anti inflammatory properties that can help it to act as blood thinner and soothe pain. Cinnamon is rich in essential nutrients like calcium, iron, fiber and manganese, all of which help relieve pain.
- Cloves - Are good for reducing the pain and swelling. They naturally alleviate pain and act as an anti-inflammatory.
- Corydalis root - A relative of Poppy helps relieve pain from traumatic injury.
- Curry - A combination of spices that often includes turmeric, garlic, cumin, cinnamon etc. Curry contains powerful antioxidants that relieve inflammation and reduce pain.
- Cramp Bark - Has analgesic, anti-inflammatory, antispasmodic, and sedative properties.
- Exercise - Is one of the greatest ways to relieve pain. Yoga, Pilates, interval training, and Tai Chi are considered confer excellent pain relief when performed correctly. Simple stretching and low impact aerobic exercises can also can be an effective treatment for pain problem. However, caution is paramount to avoid increasing pain.
- Fatty Fish - Salmon, mackerel, sardines, anchovies, krill, and many deep, cold water fish contain large amounts of essential fatty acids (EFA's) – especially Omega-3s which are anti-inflammatory. Smaller fish tend to represent a lower risk of heavy metal (mercury, lead etc.) contamination which can be a problem with larger fish (tuna, swordfish etc.)
Caution - Excessive omega-3 can increase the risk of bleeding problems, which may interfere with arthritis and blood clotting drugs.
- Fenugreek - Is an anti-inflammatory with phytosteroid properties to help rebuild tissues.
- Feverfew - Is an herb that inhibits inflammatory hormones (prostaglandins) and prevents blood platelet aggregation (coagulation).
- Flaxseed & flax oil - Is rich in Omega 3 fatty acids which have been studied in depth for their anti inflammatory properties as well as their ability to help the body heal and regenerate.
- Garlic - An ancient treatment for tuberculosis, lung problems, and other diseases. Garlic also appears to relieve some forms of arthritis pain. Although never tested in large-scale, double-blind studies, garlic has been found helpful in many case reports. These helpful benefits may be due to the fact that garlic contains sulfur, which has been known for many years to help relieve certain arthritis symptoms.
- Ginger Is a well known, slightly spicy anti-inflammatory root that reduces inflammatory, pain producing prostaglandins. It seems to work very well for muscular pain.
- Hops strobiles - Is a relative of hemp (Marijuana), has nervous system sedating properties.
- Kava kava root - Is enjoyed by many tropical island natives as a skeletal and muscle relaxant.
- Licorice root - Is an anti-inflammatory and is rich in phytosteroids.
- Mango - Mangoes are packed with three powerful antioxidants – 90% of the RDA (Recommended Dietary Allowances) for vitamin C, 75% of the daily dose of beta-carotene, plus vitamin E.
- Meditation - Meditation along with oxycise (deep breathing) properly practiced offers many health benefits including hypertension, anxiety, stress and pain relief.
- Onions - Have anti-inflammatory and antibiotic and anti-viral properties. They help with inflammation from bronchitis and lung disorders.
- Oranges - Are anti-inflammatory and recommended in anti-arthritis diets. Oranges contain beta-cryptoxanthin, a phytochemical that has shown to mediate joint inflammation. Other foods that contain beta-cryptoxanthin are apricots, plums, watermelons, peaches, and papaya.
- Papaya - A folk medicine for diarrhea, hay fever, and other problems, a single papaya contains three times the RDA for the antioxidant vitamin C, plus more than half the daily allotment of beta-carotene.
- Passionflower - This herb slows the breakdown of neurotransmitters serotonin and norepinephrine which mediate pain.
- Red Grapes - Red and to a lesser degree, green grapes contain the highly regarded anti-aging compound resveratrol in their skins. Resveratrol is known to inhibit COX enzyme activity, which is the action of NSAIDs. Resveratrol is also found in dark pigmented mulberries.
- Rosemary - Is an excellent food to treat pain because it naturally eases nerve, muscle tension, and pain. It contains salicin which is a natural form glycoside – which aspirin is made from.
- Sage - Helps improve aching muscles, inflammation and is great to clear the mind.
- Seeds and Nuts - Cashews, sunflower seeds, sesame seeds, peanuts, walnuts, and hazelnuts contain tryptophan. Almonds and peanuts are excellent sources of boron. These chemicals help reduce pain.
- Shitake mushrooms - Has been used to treat immune deficiency resulting from chemotherapy, hepatitis, aids, and other chronic infections. It is a strong cancer fighter and anti viral. It is an excellent treatment to arthritis and chronic joint pain.
- Spinach - Is a powerhouse of nutrients, including vitamin A, vitamin K, folate, and manganese which helps mediate pain.
- Turmeric (curcumin) - Is used to treat inflammation, arthritis pain, headaches, muscular soreness, and ease congestion. The “magic” behind turmeric is in its active ingredient, curcumin.
- Water - Drinking eight glasses (½ gallon) of water per day can help mediate gout by flushing uric acid from the body. This amount of water is what most health experts recommend to keep your body properly hydrated and healthy. For maximum detoxification and hydration, 1 ounce of water is recommended for every 2 pounds of body weight daily.
Other powerful anti-inflammatory and arthritis healing foods are walnuts, olive oil, cheese, soy, broccoli, pineapple, and green tea.
Avoid deep fried and processed foods and red meats, there encourage inflammation and seriously disrupt internal biochemical balance (homeostasis).

Eating to mediate pain – The anti-inflammatory diet
With morning pain, analgesics are best. Analgesics contain aspirin-like properties. Dark color berries are great food choices. They are rich with anti-inflammatory phytochemicals and anti-oxidants. It is prudent to include whole grains or cereal to your morning meal. Whole grains are excellent sources of fiber, and a high fiber diet has anti-inflammatory properties.
Those experiencing afternoon pain should focus on anti-inflammatory property foods as well. Foods like avocados, pineapples, legumes, and soy foods such as tofu and soy burgers are anti-inflammatory. In addition, green teas, and spices such as curry, ginger, turmeric, and rosemary have are excellent choices with anti-inflammatory properties.
The right types of fats in the diet can positively impact pain and inflammation. Omega-3 essential fatty acids are very powerful anti-inflammatory agents. They are found in cold-water oily fish, walnuts, flax seeds, and pumpkin seeds. Adding omega-3 fatty acid supplements from flax oil or fish oil may also help reduce inflammation.
Caution – Flax meal and oil are very sensitive to light, heat, and oxidative damage (rancidity). All oils are very unhealthy when rancid. Don’t consume damaged (rancid) oils ever!
Olive oil is another type of oil that will reduce inflammation and is less subject to rancidity but not impervious. In fact, olive oil has been shown to reduce the risk of cardiovascular disease, as will as reduce pain. Other healthy oils include rice bran oil, grape seed oil, and walnut oil. For cooking the only healthy choice is coconut oil. Coconut oil is a saturated fat but holds up under heat better than most oils. The biggest health damaging effects fried foods is the damaged oils. The body has extreme difficulty dealing with damaged fatty acids. The oxidative free radicals resulting from consuming damaged oils cause serious cell wall and DNA biological damage (rapid aging, illness, and disease).
For dinner, a prudent choice is fish (rich in omega-3’s), and/or a salad with walnuts, a variety of green leafy vegetables like spinach, broccoli and perhaps some dark raisons. Raw, organic fruits and vegetables are excellent anti-inflammatory foods which will provide the most anti-oxidant and healing benefits. One should consume five or more servings of fruits and vegetables each day. Green vegetables and whole fruits supply a valuable source of fresh dietary fiber as well. Some sweet deserts can provide healthy and healing properties. However as a rule sweets should be kept to a minimum. For example:
- Dark chocolate (70+% is best) contains flavonoids, which provide great anti-oxidant and anti-inflammatory properties in small portions.
- Many fruits are sweet, provide anti-oxidants and should be consumed in small portions throughout the day.

Other Anti-inflammatory Consumptive Tips
- Avoid pro inflammatory foods.
- Consume more fish, soy, poultry, and less fatty red meat (red meat promotes inflammation). If you choose to eat meat, lean cuts are best.
- Avoid deep fried foods, if you must cook bake or stir-fry meals instead. Reduce junk and fast food consumption! They all promote inflammation and ill health.
- Avoid lunchmeats. All processed meats like hot dogs and sausages contain chemicals such as nitrites that are closely associated with increased inflammation and chronic disease.
- Reduce sweet food consumption as much as possible. High sugar consumption is also associated with inflammation, obesity, and chronic disease such as diabetes, osteoporosis, heart disease, and cancer. Totally eliminate high sugar beverages like sodas and soft drinks as well as pastries, presweetened cereals and candy.
- Snack on whole foods like fruits, nuts, seeds, and fresh vegetables instead of cookies and candy.
- Choose colorful vegetables such as green, orange, and yellow for your side dishes and enjoy them with every meal whenever possible.
- Drink lots of water, fresh 100% fruit and vegetable juices, herbal teas and green tea.
- Follow the old adage, "Eat an Apple a day to keep the doctor away”. Apples contain fiber, anti-oxidants, and quercetin that contain powerful anti-inflammatory properties.
Remember the old saying, “let food be your medicine”.

Summary
There are many natural ways to effectively mediate pain and inflammation. Drugs work to mediate both pain and inflammation but are highly addictive and seriously compromise health by promoting not curing illness and disease in many cases. Natural pain and inflammation mediation not only promotes optimal health it can be more effective in some cases than drugs absent all the negative health effects. Adopting a predominantly raw, whole food lifestyle is the best way to achieve lasting optimal health. Choose to take the UHRI optimal health challenge by purchasing one or all of UHRI's achieving optimal health program courses. A better investment in your future can not be better spent.

"Illness and disease are optional, choose not to participate" ~ Dr. Skip Hellen

Important understanding
It’s important to understand that optimal health can only be achieved and maintained when nutritional, physical, and mental requirements are met resulting in systemic biological balance (homeostasis).

The following are the cornerstones of success with anything in life, make these qualities an important part of your life strategy and you will achieve excellence in anything you do. 

   Personal responsibility encourages excellence,
character requires personal excellence,
commitment advances positive action,
discipline strengthens personal power,
tenacity promotes success ~ Dr. Skip Hellen 

OPTIMAL HEALTH ACTION STEPS
1. (Develop) a strong sense of self respect and discipline
2. (Pledge) Take the "Declaration of Health Independence" pledge
3. (Test) Complete the health assessment test (establish a personal health baseline)
4. (Decide) Set a goal to achieve personal health excellence (optimal health)
5. (Education) Learn health principles how to achieve optimum health
6. (Heath Compass) Buy a pH litmus test kit, start testing frequently – keep a test result log
7. (Manage/Adjust) Change behavior habits for best results
8. (Commitment) Stay the course until achieving personal health excellence
9. (Mentor) Help another achieve personal health excellence

Since behavior habits and nutrition are critical components of human health and longevity, denial, shortcuts and misguided beliefs can be very costly not only in terms of lost monetary wealth but in compromised health leading to rapid aging, illness, disease and death. DON’T TAKE YOUR HEALTH FOR GRANTED. IF YOU DON’T TAKE PROPER CARE OF YOUR HEALTH, WHO WILL?

The important thing to remember is consumptive habits (foods) will form the foundation of either optimal health or illness and disease. The old saying "you are what you eat" is absolutely true when it comes to health.

Developing strong personal character (respect, belief, knowledge, discipline, commitment) are the cornerstones of all personal excellence accomplishments. Taking the "Declaration of Health Independence" pledges and adopting the behavior principles solidifies a vital first step on the road to optimal health success. These pledge commitments not only help develop the skills required to accomplish the goal but better define the path to personal health excellence. The second step is purchasing a litmus test kit to accurately monitor health progress. (see below for event test kit sale)

Perhaps the hardest part of achieving optimal health is changing unhealthy behavior habits to healthy habits.

YOU provide the Courage, Dedication, Commitment and Action,
UHRI will provide the EDUCATION/KNOWLEDGE and DIRECTION

To get health help and learn more about “Mastering the Secrets of Ultimate Health” and achieve personal health excellence goals, log onto the web site below. UHRI is ready, willing, and able to help everyone achieve optimal health.

Litmus test kits are on sale for $10 (Events Only)
(A litmus test kit is an absolute must for those who are serious about ultimate health)

To learn more information on how to resolve health problems or achieve personal health excellence, refer to UHRI at www.uhealthri.com. Educational classes, programs, mentors and consultants are ready to help you achieve all your health goals including optimal health. Contact UHRI Office at - 714-969-1681

Live long, happy, ultimately health and wise

Dr. Skip Hellen