Health and Wellness

 

Painful joints can have such a devastating effect on the quality of our lives and make us feel much older than our chronological age. Living with vibrant health requires good self-care, but it can be hard to stay motivated when we are experiencing pain on a daily basis. Although there are many causes for joint pain, reducing joint pain naturally with diet and herbs can offer significant relief.

There is a surprising amount of research supporting the use of herbs, supplements, essential oils and dietary changes for reducing arthritis and joint pain.

Natural Remedies for Joint Pain

Diet and Joint Pain

Making adjustments in our diet can lead to significant relief for most types of joint pain. Focus on reducing foods that increase inflammation, and include more antioxidant-rich fruits and vegetables to reduce and soothe inflammation.

Eating well doesn’t have to be restrictive, or difficult. It’s all about finding a healthy balance that works for you. Pay attention to the signals your body sends.

Reduce inflammatory foods

• Simple sugars
• Processed foods high in omega-6 fatty acids (safflower oil, corn oil, canola oil)
• Saturated and trans fats (processed foods)
• Refined carbohydrates
• Alcohol
• Gluten and casein (for many people)

Increasing your intake of anti-inflammatory foods will help the body reduce the inflammatory response. Aim to include these in your daily and weekly meal plan: 

• Antioxidant rich fruits – strawberries, blueberries, blackberries, elderberries, goji berries
• Antioxidant rich vegetables –cabbage, kale, spinach, sweet potatoes, winter squash
• Antioxidant rich herbs and spices – clove, cinnamon, turmeric, cocoa, basil, ginger, thyme
• Homemade bone broth made using bones from grass-fed, organic beef and chicken

Ginger (Zingiber officinale)

Ginger has anti-inflammatory properties similar to ibuprofen and COX-2 inhibitors. Research in 2012 found ginger extract reduced inflammation in rheumatoid arthritis as effectively as steroids (Source). Earlier studies showed reduced osteoarthritis pain in knee and hip joints with daily supplementation for three months.

Omega-3 Fatty Acids

Recent research supports the use of omega-3 fatty acid supplements to reduce inflammation and joint pain (source, source).

Omega-3s block inflammatory cytokines and prostaglandins, and are converted by the body into powerful anti-inflammatory chemicals called resolvins. Taking 1,000 mg of fish oil supplements once a day for 8 weeks reduced pain and improved functioning in people suffering from osteoarthritis of the knee. And getting more omega-3s helped people with rheumatoid arthritis reduce their reliance on non-steroidal anti-inflammatory drugs.

Turmeric/Curcumin (Curcuma longa)

Turmeric has a long history of use in the ancient Ayurvedic and Chinese medicine systems, and today there are thousands of peer-reviewed research articles demonstrating the health benefits of turmeric. Curcumin is the chemical in turmeric that reduces joint pain and swelling by blocking inflammatory cytokines and enzymes. Several studies using a turmeric supplement demonstrated long-term improvement in pain and function in patients with osteoarthritis of the knee.

You can read more about the Top 10 Health Benefits of Turmeric and here is a great Recipe for Anti-inflammatory Tea.

Capsaicin

Capsaicin is the substance responsible for the heat in hot peppers. Research has shown significant pain relief for osteo and rheumatoid arthritis with the application of capsaicin cream four times a day for two weeks. Capsaicin is available as a topical cream, gel, or patch. You can also make your own cayenne salve for pain relief. The Herbal Academy has a simple, but highly effective recipe using cayenne, ginger, and turmeric – Warming Ginger Cayenne Pain Relief Salve.

Glucosamine and Chondroitin Sulfate

Glucosamine and chondroitin sulfate are structural components of cartilage, and help support and cushion joints. In addition, glucosamine appears to have natural anti-inflammatory and anti-aging properties.

Studies on the effectiveness of these popular supplements for treating pain and swelling associated with osteoarthritis have been mixed.

Although no serious side effects have been found with taking these supplements, both glucosamine and chondroitin may interact with blood thinning drugs like warfarin (Coumadin) and should be used with caution.

Real Bone Broth

Did you know you can get both glucosamine and chondroitin sulfate from homemade bone broth? Real, homemade bone broth using (organic, grass-fed) chicken and beef bones will provide you with a great source of joint-supporting nutrients like glucosamine, chondroitin sulfate, collagen, and gelatin. You can read more about the ways bone broth supports healthy joints and overall health here.

SAM-e

SAM-e acts as a pain reliever and has anti-inflammatory properties. Research shows it may stimulate cartilage growth. Studies show the use of SAM-e offers similar pain relief as NSAIDs, but without the side effects.

Evening Primrose Oil

Evening primrose oil comes from a flowering shrub native to North and South America. The seeds contain high levels of gamma-linolenic (GLA), an essential omega-6 fatty acid. Research on the use of evening primrose oil for reducing joint pain in rheumatoid arthritis is not conclusive, but there is some evidence it can reduce morning stiffness and offers anti-inflammatory benefits.

Other Natural Remedies for Joint Pain

Epsom Salt Soaks

High in magnesium and sulfates, Epsom salts are easily absorbed through the skin to provide quick relief as they lower inflammation, reduce muscle spasms and relax tense areas.

There are two effective ways to use Epsom salts –

Add two cups of Epsom salts to warm bathwater and soak for 20 minutes, or create a compress by diluting two cups of salts into a gallon of water and soaking a towel in the salt water for several minutes. Apply the towel to the sore area and re-soak after 10 minutes.

Essential Oils for Joint Pain

Essential oils are rapidly absorbed through the skin, delivering benefits quickly.

Frankincense and Myrrh Essential Oils

The active components in both frankincense and myrrh have anti-inflammatory and pain-relieving properties (source), and research shows the combination of frankincense and myrrh to be most effective in reducing inflammation and pain in joints.

Peppermint and Eucalyptus Essential Oils

Applying peppermint and eucalyptus oils to spots that are inflamed and swollen will help relieve heat, swelling, and discomfort (source). The cooling menthol of these oils help remove heat and discomfort as the oils are absorbed. In animal studies, these oils were able to reduce swelling and fluid retention.

Pain-relieving Remedies to Make at Home:

Click on the links for (FREE) pdf files to save or print.

Anti-inflammatory Tea

Arthritis Relief Lotion with Frankincense and Myrrh

Arthritis Massage Oil

Wishing you health and pain-free living,
~ Michelle

Please Note: the information provided here is not intended to replace professional medical advice and care. It is simply my perspective for you to consider as you make good choices for you and your family’s health. The use of herbs is a time-honored approach to strengthening the body and maintaining health. Herbs, however, can trigger side effects and can interact with other herbs, supplements, or medications. For these reasons, you should take herbs with care. The information provided has not been evaluated by the FDA and is not meant to diagnose any disease, nor is it intended to treat, cure, or prevent any disease. Seek the support and care of a physician and/or complementary care practitioner you trust, and above all, listen to and trust in yourself. Be well!

Migraines are the big bad wolves of headaches. They’re persistent, hard to keep out, and they’ll ruin your day real quick. Women tend to suffer from migraines almost three times as much as men do. When you’re in the midst of a migraine, there’s not much you can do but buckle down and try to get through it. You may close your eyes and go somewhere quiet, but those don’t do much to stop the glaring pain in your head. Luckily, prevention and effective healing herbs can work for migraines. Read on to see our list of helpful herbs for migraines.

A Quick Note

We know that some medicinal herbs are great for cooking, like lemon balm and rosemary. They’ve been proven pretty safe, particularly in small amounts. However, it’s important that we mention you should always talk to a medical professional before making any major dietary changes— especially if those changes include medicinal herbs.

Many of the herbs on this list have limited modern research behind them, even if they’ve been used for hundreds or thousands of years. Many healing herbs can also interfere with medication, so it’s always best to talk to your doctor before going herb crazy!

Now that that’s out of the way, let’s get to it.

Herbs for Migraine

Peppermint

Pretty much everyone is familiar with this herb in some way or another. It’s been used for a very long time to treat:

• Toothaches
• Muscle Spasms
• Stomach Problems

Menthol, the active ingredient in peppermint oil, has been shown to be effective against migraines when applied to the skin of the forehead and temples. In the study, they found that a 10% solution worked well.

You can also get peppermint tea or capsules for ingestion, although the data on its effectiveness through digestion is lacking.

Ginger

The ginger plant is amazing in my ways. Studies show that ginger has anti-inflammatory, antiviral, antifungal, and even antibacterial properties. But it has also been shown to be as effective against migraines as one prescription migraine medicine. Ginger has been used to treat:

• Stomach Pain
• Common Cold and Flu
• Arthritis
• Nausea

You can find ginger in many forms at your local grocery store. Whether you want powder, tea, root, capsules, or even ginger water— chances are they’ve got it. 

Caffeine

Yes, everyone’s best friend caffeine can also help migraines. One study, in particular, showed that a dose of caffeine mixed with acetaminophen was very effective at reducing migraine symptoms. However, before you use this information to justify drinking that fifth cup of coffee, we’ve got some bad news. For some, consuming caffeine can trigger a migraine. And caffeine withdrawal is also a potential source for those painful headaches.

If you’re curious, caffeine has also been used to treat:

• Kidney Disease
• Inflammation
• Skin Damage
• Stomach Problems
• High Blood Pressure
• Circulatory Issues

Lavender (Oil)

Since its use in ancient Egypt, the oil from lavender plant flowers has remained popular in cultures around the world. The effects of this sweet-smelling oil are thought to be medicinal and therapeutic. Some data suggest that inhaling lavender oil can help quickly alleviate migraine symptoms. It has been used to treat many ailments over the years:

• Insomnia
• Stress
• Fatigue
• Mental Health Issues

However, lavender oil can be toxic if enough of it is ingested. You can dilute it and use it as a topical solution, but it may irritate some people’s skin. Try a solution of 8oz water and 4 drops of lavender oil to see if it works for you.

Rosemary

While the jury is still out on rosemary’s effectiveness against migraines, it does have plenty of other benefits. Many people use rosemary oil in aromatherapy and diluted as a topical solution. It’s believed to have antimicrobial and antioxidant properties. A few of the things rosemary is believed to treat include:

• Joint Pain
• Concentration Issues
• Muscle Spasms
• Circulatory Problems
• Liver Problems

You can get rosemary oil, tea, capsules, and tinctures. It’s widely available and you don’t need a green thumb to grow it!

Natural Remedies for Migraines

Most of the herbs for migraine mentioned above have shown promise but lack exhaustive information on migraine treatments. As a result, we’d like to share with you a few other ways to deal with migraines. These include fast ways to get rid of migraines and some preventative options that have helped many people.

• Chiropractic Care
  • It may seem strange, but spinal adjustments done by chiropractors have been shown to reduce migraines. After all, many migraines are the result of an imbalance in the body. 
• Get Some Magnesium
  • Many Americans don’t get enough magnesium, which is a vital mineral. Getting enough magnesium can not only stop a migraine— it can prevent their frequency and severity, too. You can even get magnesium by taking warm baths with Epsom salts. Plus there’s the added benefit of relaxing in a bath!
• Try a Cold Compress
  • If you’ve never tried it, a cold compress to the back of your neck or your forehead is worth a shot. Some people have even had luck with a hot compress, as well. 

Mind Your Diet

One of the major triggers for many migraines comes from food. Avoiding certain foods can help you reduce migraines or possibly even eliminate them altogether. 

• Things to Avoid
  • Cheese
  • Smoked Meats
  • Alcohol (red wine and beer)
  • Fermented Foods
  • Additives
  • Food Dyes
  • Chocolate
  • Preservatives
• Things that are Okay
  • Fresh Foods (most fruits and veggies)
  • Salmon
  • Olive Oil
  • Low-Fat Foods
  • Lots of Water

This list is not the end-all-be-all. Different people have different migraine triggers, so the best thing to do is determine what yours are. When you get a migraine, track what you ate, what you were doing, where you were, and what kind of mood you were in. Unfortunately, stress, food, hormones, and even bright light can all trigger migraines. What you know what your triggers are, you can do your best to avoid them in the future.

About the Author:

Dr. Brent Wells founded Better Health Alaska in 1998. He is a graduate of the University of Nevada where he earned his Bachelor of Science degree before moving on to complete his doctorate from Western States Chiropractic College. The goal for Dr. Wells is to treat his patients in Juneau, Alaska through chiropractic care, massage therapy, and physical therapy with care and compassion while providing them with a better quality of life.

Resources:

NIH: Preventive treatment in migraine and the new US guidelines

NIH: Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.

NIH: The Journal of Headache and Pain

Healthline: Migraine Remedies from Around the World

What are Adaptogen Herbs and How Do You Use Them?

I love growing medicinal herbs – less domesticated, they tend to be very hardy, require little pampering, and are easy to maintain. Ten years ago I started my collection in pots on a tiny deck of our suburban townhouse, and many of these were brought with me to my current homestead. If you have any interest in growing your own medicinal herbs, I encourage you to give it a try!

Some of the plants that grew in great abundance this year were adaptogen plants, and I want to take a little time to talk to you about these important medicinal plants – what the research is showing, how to use adaptogen herbs, and a few simple adaptogen herbal recipes for you to try at home.

Adaptogen Herbs and
Why You Need Them

What are Adaptogen Herbs?
“All plants contain adaptogenic compounds, because plants have to contend with a good deal of stress themselves.” ~ James Duke, PhD, Scientist and ethnobotanist.

We all experience different levels of stress in our lives, and our bodies strive to adapt. There is a category of herbs called adaptogens that support health and balance, especially the body’s ability to cope with stress, both acute and long-term.

Adaptogen herbs support balanced health, working in a variety of physiological ways with many different systems within the body. These herbs have been used for thousands of years – the healers of the past used these plants often, and now scientific research is expanding our understanding of the many benefits of the adaptogen herbs.

Benefits of Adaptogen Herbs

Research shows the adaptogens enhance general health and well-being in a variety of ways, including:

• Increased energy and vitality. Adaptogens strengthen the entire body by protecting the energy resources from depletion – they have been shown to increase the production of energy at the cellular level (ATP in the mitochnodria).

• Powerful antioxidants. Adaptogens protect against free-radical damage and offer powerful antioxidant protection for cells.

• Healthier aging. By reducing inflammation, reducing oxidative stress, enhancing brain function, protecting liver health, and more, adaptogens may help slow the aging process.  

• Reduce anxiety and depression. Adaptogens have a direct effect on nervous system health – research supports they improve mood and relieve stress.

There are dozens of known adaptogens, and research is uncovering more and more about how they work within the body to offer many benefits.

Here is a short list of adaptogen plants that have a long history and growing research supporting their safe use:

• Ashwagandha (Withania somnifera)
• Astragalus (Astragalus membranaceus)
• Holy Basil (Ocimum sanctum, Ocimum gratissimum)
• Licorice (Glycyrrhiza globa)
• Reishi (Ganoderma lucidum)
• Shisandra (Shisandra chinensis)
• Shatavari (Asparagus racemosus)
• Shiso (Perilla frutescens)
• Asian ginseng (Panax ginseng)
• American ginseng (Panax quinquefolius)

The beauty of plant medicines, and something that is not well understood, is the synchronous way they work within many body systems simultaneously, to restore balance and health. Unlike most manufactured pharmaceutical drugs, each plant contains a multitude of chemicals that work both individually and in complement to support the body holistically.

Research is showing that there are, however, adaptogens that seem to have greater affinities for specific systems and I will list a few here with their corresponding benefits.

Adaptogens for adrenal support:

• Holy basil
• Ashwagandha
• Licorice
• Reishi
• Shisandra
• American ginseng

Anxiolytic, or anxiety-reducing adaptogens:

• Ashwagandha
• Reishi
• Shisandra

Adaptogens for improving depression:

• Ashwagandha
• Holy basil
• Shisandra
• Asian ginseng

Liver-supporting Adaptogens:

• Astragalus
• Holy basil
• Licorice
• Reishi
• Shisandra

How to Use Adaptogen Herbs

Ideally you would speak with your doctor, or an experienced herbalist for recommendations. I am fortunate to have a medical doctor and a nurse practioner who support evidence-based uses for complementary medicine, and they both recommended and encouraged me to use several adaptogen herbs.

I encourage you to do your own research, and be aware that just because something is “natural” does not mean it is without possible side-effects or risk. Herbal remedies can interact with prescription medications and there can be other contraindications.

I also encourage you to shop wisely – herbal remedies are not regulated, and there are a great many products that are of very low quality (and may not even contain the ingredients they claim!) Some of the companies I use and trust include:

• Mountain Rose Herbs
• Gaia Herbs
• Frontier Herbs
• Nature’s Way

Whenever possible, I prefer to use dried herbs, either whole or in powder form. This allows me to see, smell, and taste the herbs, and they are closer to their natural state. It’s also less expensive to purchase in bulk this way. I have a few simple recipes to share using powdered and whole dried plant.

But sometimes convenience and the benefit of having a more precise measured dose means purchasing capsules or tinctures. I encourage you to consider what works best for you.

Adaptogen Recipes

Power Balls

Power balls, or Zoom balls as herbalist Rosemary Gladstar calls them, are a delightful way to treat your mind and body with medicinal herbs. They are a combination of nut butter, natural sweetener, and powdered herbs. Many years ago, my first herbal teacher, Kat Maier from Sacred Plant Traditions demonstrated this recipe for making adaptogen “Zoom Balls”.

You can vary the recipe depending on what type of nut butter you want to use, the herbal benefits you are looking for, and you can dress them up with chocolate, chopped nuts, shredded coconut, and spices like cinnamon, nutmeg, and cardamom.

• Nut butters you can use include:
   Almond butter
   Peanut butter
   Cashew butter
   Sunflower seed butter
• Sweeteners can be:
   Raw honey
   Real maple syrup
  
• For these Power Balls, we will use:
   ¼ cup astragalus powder
   ¼ cup eleuthero powder
   ¼ cup ashwagandha powder
   1 tablespoon ginger powder
   1 tablespoon ground cardamom
   1 tablespoon cinnamon
   ½ teaspoon sea salt
   ½ cup cocoa nibs (or organic chocolate chips)
   ¾ cup almond butter
   ½ cup raw honey or pure maple syrup
• Directions:
  1. Over low heat, gently warm the nut butter and honey mixture. Just warm enough to make them soft and easier to mix. Once combined, remove from heat.
  2. In a second bowl, stir together the powdered herbs and spices.
  3. Slowly add the powdered ingredients into the nut butter/honey mixture until a thick paste forms.
  4. Once the mixture has cooled, add the cocoa nibs (adding too soon will make a gooey mess).
  5. Form the paste into 1-inch balls. If you like, you can roll these in cocoa or shredded coconut.
  6. Store the balls in an airtight container and enjoy 2-3 daily.

CLICK HERE to download the pdf recipe.

And here is a lovely video with Rosemary Gladstar demonstrating a recipe for her Zoom Balls:

Uplifting Adaptogen Tea

Tulsi is a lovely aromatic adaptogen and I love it as a tea, both hot and cold. It’s also great combined with other herbs like chamomile and lemon balm.

For one cup of tea, combine 1 teaspoon dried tulsi (any variety, but my favorite is Rama) and 1 teaspoon dried lemon balm. Add boiling water and allow to steep for 3-10 minutes. Strain leaves and enjoy hot or cold. You can add a touch of honey if that is your preference.

Summary:

I want to remind you that herbs are supportive, but should be part of a holistic approach to health. True health includes strategies to manage and reduce stress, good nutrition, adequate sleep, physical activity, time in nature, creativity, supportive relationships, and spirituality – are all necessary to good health and living joyfully.

More articles on herbs for stress:

4 Herbal Remedies for Stress – Finding Relief from Stress, Anxiety, and Depression

 

How to Make a Stress Relief Tincture – Stress Relieving Herbs

Women of Power Balls – Herbal Health Treats