Though they can ease minor muscle aches, conventional over-the-counter pain relievers can also cause serious stomach discomfort and nausea, which make them tough pills to swallow whether you’re a runner, cyclist, yogi, or hiker who wants to feel at the top of your game when you’re out doing what you love best.
Plus, some of these medicines have been linked to scary side
effects, such as an increased risk for ulcers and bleeding and in
extreme cases heart attack or stroke. Still, avoiding them doesn’t mean you have to grin and bear it the next time you’re plagued with aches.
Here, four surprising natural remedies that can help you feel better—minus the desperate drugstore runs.
Capsaicin Lotion
The active component in chili peppers, capsaicin
works by decreasing the intensity of pain signals in the body. It can
relieve minor muscle aches when applied topically and has been shown to
ease joint pain in those with rheumatoid arthritis.
“I usually recommend it as a warm-up or post-workout product for
muscles. I find that pre-workout, it helps loosen up muscles, while
post-workout it decreases soreness and stiffness,” says herbal
pharmacist David Foreman, RPh. Look for capsaicin lotion or gel at your
local health food store. One thing to remember: Like chili peppers
themselves, capsaicin is hot. Remember to avoid touching your eyes or
your face while applying capsaicin lotion or gel, and wash your hands
afterward.
This shrub has been used for centuries as a pain and fever remedy,
but today it’s used mostly for severe headaches. According to the
American Academy of Neurology and the American Headache Society,
butterbur is effective for reducing the severity and frequency of
migraines. In fact, research has shown that 75 milligrams of butterbur
extract, when taken twice daily, can slash the frequency of migraine
with aura by as much as 58 percent.
As with any herbal remedy, talk with your doctor to determine the
right dosage plan. (Short-term use of butterbur is safe, but the
long-term health effects haven’t been studied.) And look for butterbur
supplements—which you’ll find at natural pharmacies and food stores—that
are free of pyrrolizidine alkaloid, a naturally occurring compound that
can be toxic to the liver.
Will a bit of fish oil a day keep the doctor away?
There’s no guarantee, but studies show that regularly taking an omega-3
fatty acid supplement—which reduces inflammation—could help lessen
joint tenderness and morning stiffness by up to a third. “After three
or four weeks of taking high doses of fish oil, in tandem with dietary
changes, like cutting out processed foods, sugar, and unhealthy fats, my
patients start to feel better,” says alternative medicine practitioner
Elizabeth Trattner, A.P., D.O.M.
So how much do you need? The World Health Organization recommends
that all adults get 300 to 500 grams of EPA and DHA (the type of
omega-3s that come from fatty fish) daily. However, you might need more
for joint pain relief: “I recommend at least 1,300 milligrams of EPA and
900 milligrams of DHA,” Trattner says. Talk with your doctor to
determine the amount that’s right for you, since high doses could put
some people at risk for increased bleeding.
Sleep
It’s not a pill or a supplement, but if you’re not already getting the recommended seven to nine hours of sleep per night,
doing so could be key to managing your pain. “During deep sleep, your
body releases restorative hormones, peptides, and neurotransmitters that
promote healing,” says Perry Herman, MD, who specializes in alternative
treatments for pain management. Slumber is also when your body works to
sweep out inflammation-causing free radicals. (Here's 3 medication-free strategies to solve your insomnia.)
Research backs up the connection between sleep deprivation and
pain, too. Studies show that when healthy people are deprived of
adequate snooze time, they’re more sensitive to pain. In other words,
being tired can turn that mild headache or muscle soreness into
something that feels a whole lot worse, so be sure to prioritize getting
your z's in.
