Pain is a fact of life that afflicts approximately 4 million Canadians afflicted with arthritis.

From strenuous physical activity to injuries, we face pain. Sufferers often find themselves cutting down on exercise to reduce pain. As we age, we are less able to deal with the stressors in our lives that cause pain.

There are many herbs that possess pain-relieving properties and help to reduce inflammation in the joints. Two in particular are turmeric and boswellia.

Turmeric

A member of the ginger family, turmeric has many medicinal uses, with its most popular one being its ability to reduce inflammationdue to osteoarthritis. Turmeric is a bright yellow spice used in Indian curries. The primary active ingredient in Turmeric is curcumin. Like ginger, curcumin exerts its anti-inflammatory activity by inhibiting the enzymes and prostaglandins that play a role in inflammation.

Researchers at Baylor University Medical Center in Dallas divided 45 patients with rheumatoid arthritis into three groups. One group received curcumin, the second group was given a standard rheumatoid arthritis drug and the third group was given both. After eight weeks, both the group who took curcumin alone and the group that got both the drug and the spice had a greater reduction in symptoms such as joint swelling and pain compared with those who took the drug. Also notable is that the curcumin groups had no side effects, while 14 percent of those in the drug therapy group had side effects that led to discontinuation of the drug.

Boswellia

Also know as Indian Frankincense, boswellia has demonstrated clinical evidence for its usefulness in various conditions involving inflammation and degeneration of the muscles. Modern research has shown that a group of triterpenoids called boswellic acids are responsible for these effects. Researchers have concluded that the boswellic acids are more beneficial, less toxic and more potent than standard anti-inflammatory drugs.

A double-blind study with 30 people suffering from osteoarthritis of the knee was conducted by researchers who compared boswellia against placebo. Participants received either boswellia or placebo for 8 weeks and were then switched over to the opposite treatment for an additional 8 weeks. Their results demonstrated significantly greater improvement in knee pain, knee mobility, and walking distance with boswellia compared to placebo.

Are these the right supplements for you?
Only you and your health care provider can decide that.

Image sources: sciencedaily.com , anjapparcanada.com and Wikipedia

If your joints are stiff and painful it is tempting to pop a pill. As a naturopathic physician I certainly don't want my patients to suffer, but often a "quick fix" painkiller can prevent or delay a real recovery.

Patients who are willing to make a few dietary changes, and give natural products a chance to support their body's natural healing processes, often find long term relief from pain and stiffness of arthritis.

The food connection is shown in research that suggests a low protein diet, high in complex carbohydrates is a preventive basic. Inflammation is the redness and swelling that occurs when blood rushes to an area that has been damaged or infected. Inflammation is a key reason for the pain of arthritis and it can also contribute to other non-optimum health conditions.

To help my patients reduce joint inflammation I give them this simple chart and encourage them to pump up their intake of brightly coloured fruits and vegetables.

Prevent inflammation & arthritis	Increase inflammation
Apple cider vinegar	Dairy products
Molasses	Refined sugar, honey, corn syrup
Fatty Fish like salmon (omega-3s)	Corn, corn oil
Walnuts, flax seeds and flax seed oil	Coffee, carbonated drinks
Olive oil	Beef/red meats
Tart Cherries	Trans fats/saturated fats
Berries and antioxidant fruits	Wheat products, gluten
Turmeric, cayenne pepper, rosemary	Egg yolks
Kale, chard, cucumbers	Alcohol
Onions	Processed meats

Do these things help? Yes. Reports from my patients are excellent. Of course anyone with food sensitivities or allergies would have to modify the list to avoid their trigger foods.

Most of my patients (and friends) who have osteoarthritis also use glucosamine and chondroitin sulfates and MSM supplements. Omega-3 essential fatty acid supplements are also unsung heros of joint support. It's almost as if omega-3s "oil" the joints. While that may not be the scientific methodology, fish and flax oils definitely do ease joint pain and stiffness in many cases. Moderate exercise can also ease pain, strengthen muscles and reduce inflammation - but if you have osteoarthritis, check with your health care practitioner before working out.

As an added bonus, lifestyle choices and foods that prevent arthritis also support overall good health.