Lifestyle Choices

MSM

A naturally occurring organic form of sulphur, known as MSM, has been found to have remarkable health benefits, including better hair, nails and skin, and allergy relief. MSM (which stands for methylsulfonylmethane) is a source of the essential mineral sulphur which is one of the minerals most crucial to life. It is involved in a multitude of key body functions including pain control, inflammation, detoxification and tissue building.

A number of small trials have reported consistent relief from pain and inflammation in a variety of conditions, including back pain, joint pain and muscle pain. MSM helps the body build and repair, as well as calming down inflammation. If you are prone to allergic or inflammatory health problems, such as eczema, asthma or hayfever, MSM may provide substantial relief.

MSM is available both as a balm and as capsules. For chronic pain, perhaps frequent headaches, back or muscle pain, try supplementing 1-3g a day. Start with 1 g for a week, then double the dose. However, don’t expect overnight results. It often takes a week or two to work and a few people have reported a flare-up of symptoms for a couple of days, as the sulphur helps the body detoxify and repair old injuries.

Ginger

Ginger has been used for thousands of years in Eastern medicine. Whilst the learned doctors of this ancient and well- respected tradition knew that it was highly beneficial for reducing inflammation and rheumatism, they probably didn’t know why. Twentieth-century technology has demonstrated that ginger inhibits the synthesis of pro-inflammatory prostaglandins and thromboxanes, another type of inflammatory mediator. It also has antioxidant properties and fresh ginger (not dried) contains an enzyme that may have a similar action to bromelain.

In one study, supplementing ginger reduced pain and swelling in three-quarters of the participants with rheumatoid and osteoarthritis, while all patients with muscular discomfort experienced relief from pain. Taking a supplement of 500-2000mg of ginger a day is ideal. Otherwise, incorporate a 1cm slice of fresh ginger into your daily diet.

Quercitin

This is a potent antioxidant which works with vitamins C and E to protect against free radical damage; it also has an anti-inflammatory effect because it inhibits the enzymes that produce pro-inflammatory prostaglandins.

Quercitin is a natural bioflavonoid that is increasingly featuring in the treatment of inflammatory diseases. Bioflavonoids frequently occur in nature alongside vitamin C. Quercitin is a non-citrus bioflavonoid found in onions, broccoli, squash and red grapes. It has been shown to inhibit the production of pro-inflammatory prostaglandins. Quercitin also inhibits the release of histamine which is involved in inflammatory reactions, helps to stabilise cells, and reduces collagen breakdown and free radical activity, all of which are the markers of a good anti-inflammatory agent for arthritis. Quercitin is available in healthfood stores and is probably worth experimenting with in doses of 500mg a day, taken between meals.

Many plant foods contain such flavonoid compounds, which are known to inhibit inflammation. These are found in fruits and vegetables and especially in red/blue foods such as berries and beetroot. This is one reason why vegetarian diets have proven highly effective in reducing pain and inflammation.

Anti- inflammatory Supplements

The easiest way to supplement these natural anti-inflammatory agents is in various combined herbal formulae. Since their effect is probably synergistic, this may prove more effective than just taking one ingredient alone. These remedies can also be found in the form of creams, used to reduce localised pain and swelling. An effective oral supplement might provide the following daily amounts, in addition to essential fats:

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