Pain and inflammation

Any illness that ends with “itis” is an inflammatory disease. By reducing or avoiding the inflammatory foods and products below, and incorporating the foods below that, relief can be gained from inflammation causing pain.

Pain and inflammation are the body’s natural response to make a person aware there is an adverse condition developing that needs immediate attention and should not be ignored. Dulling pain by the use of pain medications without resolving the underlying root cause can lead to more serious damage.

The liver and kidneys are particularly susceptible to damage from pain-killing medications, and in some cases, they can have serious adverse effects on mental health and are addictive. Some even induce additional serious health issues such as drug-induced lupus and Parkinsonism.

The doctor’s answer to that is often to prescribe more drugs to rectify the side effects rather than looking into the root cause and rectifying that instead. This would involve time and costly tests therefore, sadly in most cases, further harmful medications are used instead.

Statins, known to cause debilitating joint pain, are the number one best-selling drug of all time for two reasons.

1. They are prescribed to people that are not ill but who have elevated levels of LDL cholesterol, which could possibly lead to arterial blockages, but testing is too expensive to be sure that would be so.
2. Once someone is taking statins they are told they have to do so for the rest of their lives.

See Medication dangers

WARNING: Constant pain in the abdomen, chest, left arm, groin, left shoulder, kidney area, pelvic area and stomach must be investigated promptly to establish the cause. Taking pain killers and carrying on as normal is not the answer because the underlying cause could be serious and further damage or even organ failure could be the result. Appendicitis, bacterial and fungal infections, heart attacks, intestinal blockages, peritonitis, viral infections and any disorders of the bladder, gall bladder, kidneys, liver, lungs, pancreas and spleen must be treated by a professional health practitioner immediately.

Pain and inflammation and the diet

The diet is particularly important as many foods contain compounds that are either inflammatory or anti-inflammatory.

There are many foods, some even seemingly healthy, that can cause an inflammatory response in some people. This could be due to food allergies, genetics, a sedentary lifestyle or overindulgence of certain other foods.

Foods and products that can cause pain and inflammation

Alcohol can cause joint pain and inflammation and attacks the nerve endings in the body. Beer is high in purine that the body converts to uric acid, which can cause inflammation. Also, beer is made with gluten, so it is best to avoid it when suffering from joint pain.

Aspartame, a nutrient free artificial sweetener triggers an inflammatory response. Check labels of all foods as it can be added to any type of processed foods and drinks and even savoury products.

Bread and pasta made with refined white flour.

Eggs, especially the yolks, contain arachidonic acid that leads to the production of prostaglandins which trigger inflammation in the body. They also contain saturated fats.

Dairy products: Saturated fats in full-fat dairy products like milk, butter and cheese can trigger adipose or fat-tissue inflammation, which in turn increases pain. The high level of protein casein in dairy products also triggers inflammation and pain.

Meat: Processed meat and red meat contain nitrites, purines and saturated fats that can increase inflammation and pain in the body. Red meat-derived glycan promotes the development of systemic inflammation and cancer progression.

• Avoid bacon, ham and sausages especially salami etc.
• Avoid duck, goose, lamb and pork as they are high in saturated fats.

NOTE: Consume more oily fish instead to benefit from the omega-3 fatty acids that are anti-inflammatory. See below.

Monosodium glutamate (MSG) is a flavour-enhancing food additive with preservative properties most commonly found in packaged foods like potato chips, frozen snacks, frozen dinners, canned and frozen Chinese foods, salad dressings and soups. MSG can trigger inflammation and pain in the body, including the joints. Avoid premade and processed foods as much as possible.

Refined grains: Refined grains and flour are high-glycaemic index foods that trigger the production of advanced glycation end-products that stimulate inflammation. Choose whole grains and brown rice and avoid wheat which contains gluten that may cause pain and inflammation in some people. Amaranth, chickpea, quinoa, oat, coconut and rice flours are good alternatives.

Salt: Refined table salt contains additives and chemicals such as ferrocyanide and aluminosilicate to make it free-flow and this can affect fluid levels in the body. It is also void of the minerals that existed in the salt before it was processed.

Minerals are stripped out of table salt to achieve high profits in industries that require these minerals. Himalayan pink salt crystals have these minerals required to avoid inflammation and pain and do not contain the plastic that has now been found in sea salt.

Sugar: High amounts of sugar increase the level of AGEs in the body that cause inflammation. In addition, sugar triggers the release of inflammatory agents called cytokines in the body.

Whey protein products can promote inflammation and joint pain due to the gluten and casein found in them.

Pain and inflammation and allergies

Components that cause allergies in some people lead to pain and inflammation.

Potential allergens that cause pain and inflammation

A1 casein protein in cow’s milk and dairy products.

Artificial food additives and flavours

Benzoates are widely used food preservatives, with an E number of E211.

FODMAPS: carbohydrate intolerance

Glycoalkaloids and steroid alkaloids: Aubergine, peppers, potatoes and tomatoes belong to the nightshade (Solanaceae) family that contain inflammation-inducing alkaloids and, although not truly nightshades, ashwaganda, blueberries, goji berries and huckleberries also share the same alkaloids.

Many who suffer with arthritis or an arthritis related disease such as fibromyalgia, lupus, rheumatism and other musculoskeletal pain disorders, have found that consuming foods that contain glycoalkaloids worsens their pain.

Some homeopathic remedies, prescriptions, over the counter medications as well as numerous processed foods contain nightshades so administration of these must be discussed with the health care provider so that they too can be eliminated.

Gluten in barley, rye, spelt and wheat.

Isothiocyanate (mustard gas) produced by cruciferous (brassica) sulphur-containing vegetables is known to trigger allergies and outbreaks of pemphigus.

Lactose in cow’s milk and dairy products

Lectins in beans, dairy products (when cows are fed grains), grains, some nuts and seeds and vegetables from the nightshade family.

Mono-sodium glutamate (MSG) found in Chinese food, kombu, miso, soybean milk (naturally high in glutamate and often has hydrolysed vegetable protein added to it) and soy sauces.

Nitrites and nitrates are not dangerous, but they can react with other compounds found in food or in the body to form carcinogenic compounds called nitrosamines. These reactions are more likely to occur in the presence of protein, which is why preserved meats can be problematical. The formation of nitrosamines is less likely in the presence of vitamin C which is found in vegetables.

WARNING: In early life nitrate-rich foods can cause blue baby disease (methemoglobinemia). They are fine for babies over four months of age, but spinach and beetroot should be fed in moderation until the infant reaches the age of one year.

Phenols are used as synthetic preservatives and known to trigger allergies and outbreaks of pemphigus.

Pimaricin, also known as Natacyn or Natamycin, is a naturally occurring antifungal agent produced during fermentation by the Streptomyces natalensis bacteria commonly found in soil and has the E number E2325. It is used to prevent mould and fungal growths on some dairy and sausage products in some countries.

Salicylates found in many cosmetic products ingredients, medications and fruits and vegetables.

Sorbic acid and its salts, such as sorbic acid (E200), sodium sorbate (e201), potassium sorbate (e203) and calcium sorbate (e203) are antimicrobial agents often used as preservatives in food and drinks to prevent the growth of fungi, moulds and yeast in some breads, cheese and meats.

Sulphites (sulfites) are preservatives used in many foods, cosmetics and prescribed drugs.

Tannins, found in many foods, are known to trigger migraines,allergies and outbreaks of pemphigus.

Thiols, found in some sulphur-containing foods such as brassicas, beans, nuts and some seeds, are known to trigger allergies and outbreaks of pemphigus.

Natural foods with anti-inflammatory and pain-relieving properties

Apple cider vinegar helps reduce joint pain by eliminating accumulated toxins from the joints and connective tissues. Due to its alkalising effect, it is particularly beneficial for those suffering from arthritis. Plus, it is rich in minerals like magnesium, calcium, potassium and phosphorus.

Mix one to three teaspoons of organic apple cider vinegar and a little honey in a cup of warm water. Drink this solution two or three times a day, preferably before meals. This treatment can be taken on a regular basis because, in addition to helping with joint pain, it is good for overall health and cleanses the liver. Adding the juice of one freshly squeezed lemon can provide more benefits as it is alkalising.

Bananas contain antioxidants and other compounds that can help reduce inflammation in the body.

Beetroot contains betalains, which are potent anti-inflammatory agents.

Berries such as blueberries, blackberries, raspberries and strawberries, plus any other berries that are black, blue and red contain anthocyanins that give them their colours. These are powerful anti-inflammatory compounds and along with the other phytochemicals and fibre that they provide.

Cherries (sour) have strong analgesic properties.

Chocolate (dark minimum 80% cocoa) contains antioxidants that are anti-inflammatory.

Citrus fruits, although acidic actually work to alkalise the body like apple cider vinegar which helps to reduce inflammation. The also contain many anti-inflammatory and antioxidant phytochemicals especially in the zest and pitch.

Coconut water can rehydrate the body quickly to relieve headaches.

Fenugreek Is a great pain reliever. Swallow one teaspoon of finely ground fenugreek seeds followed by a glass of lukewarm water. Do this daily in the morning until the pain is relieved. Alternatively, soak one teaspoon of fenugreek seeds in water overnight and eat them the next morning.

Honey contains compounds like flavonoids and polyphenols, which are known for their antioxidant and anti-inflammatory effects. These compounds can help regulate the immune system and reduce inflammation in the body. Honey’s anti-inflammatory properties are also useful for wound healing and soothing sore throats.

NOTE: Always use a wooden dipper or plastic spoon with honey as a metal spoons kill the important enzymes it contains.

Maqui berries are the richest source of anthocyanins of any other natural food. The anthocyanins give plants their dark purple and blue colour and exhibit powerful anti-inflammatory activity, and do it as well as drugs for the same purposes, without the negative side effects.

Milk. Only unsweetened plant-based milks are anti-inflammatory such as almond, coconut, hemp and cashew milk and homemade versions are better to avoid added sugars, oils and gums.

Mineral water: Drink at least a litre of bottled mineral water throughout the day. Dehydration can cause inflammation.

Oat straw mends bones, relieves cramps and strengthens teeth.

Olive oil (cold-pressed virgin) contains a compound known as oleocanthal has been shown to have anti-inflammatory properties similar to ibuprofen.

Pineapple juice can rehydrate the body quickly to relieve headaches and pineapples contain bromelain that is an enzyme that helps to rid the body of pathogens that can cause inflammation and pain in various tissues and organs of the body. To maximize bromelain’s anti-inflammatory effects, pineapple should be eaten alone between meals, or its enzymes will be used up digesting food. The potassium in pineapple can help to balance electrolytes which can reduce cramps.

Prickly pear is the only plant to contain 24 of the known betalains, which are potent anti-inflammatory agents. Betalains are polyphenolic pigments also found in beetroot. Betalains give prickly pears their purple, red and yellow colours.

Radishes, rocket and mustard and all other peppery tasting leaves and vegetables, have powerful antibacterial and relaxant properties which can resolve some types of pain.

Salt Sodium and electrolytes can be deficient due to sweating or diarrhoea and cause cramps. A quarter of a teaspoon of both nutmeg and Himalayan pink salt in a large glass of bottled mineral water can provide fast relief. Table salt has the minerals stripped out and sea salt can contain microplastics.

Tea, green, black and white are all rich in polyphenol compounds that have strong anti-inflammatory effects. Green tea is the richest source.

A to Z of foods with pain-relieving properties

NOTE: Grapefruit can interact with certain medications. Check before consuming.

A to Z of herbs with pain-relieving properties

Abuta is an Amazonian herb that is used as an analgesic to relieve tooth pain, rheumatism and menstrual cramps.

Aloe vera juice or gel can help with heartburn, cramps, personal mood swings and bad breath. It also helps to heal and relieve the pain of burns including sunburn.

Basil, especially as a tea, is good for arthritis, rheumatism and joint pain as it is analgesic and anti-inflammatory.

Burdock root

Coriander

Dandelion

Devil’s claw

Dong quai

False unicorn

Fennel

Feverfew is an effective for treating migraines. It reduces inflammation, which takes pressure off the nerves and can help prevent migraines entirely.

Frankincense can alleviate the pain in joints rapidly with its anti-inflammatory properties but may cause acid reflux. To combat this take with ginger. Ginger is also a natural anti-inflammatory, but it increases stomach acid secretion, so it will help with digestion of the frankincense. Daikon radish can also assist with absorption of frankincense and is high in calcium and other nutrients beneficial to the bones.

Ginseng has analgesic and anti-inflammatory activity similar to ibuprofen and can help those with rheumatoid arthritis.

Holy basil

Hops

Lavender oil

Linden

Motherwort

Oatstraw

Peppermint

Periwinkle

Rosemary

Scutellaria contains a compound known as baicalin that is as powerful as ibuprofen in reducing pain without the side effects.

Senega root

St. John’s wort is twice as effective as ibuprofen as an anti-inflammatory painkiller.

White willow bark

Wild lettuce has powerful analgesic properties and acts as a mild sedative.

Ylang ylang strengthens the nervous system and repairs any damage, reduces stress on the nerves and protects them from developing a number of nervous disorders.

NOTE: Essential oils and rosemary are not suitable for pregnant or breast-feeding women.

A to Z of spices with pain-relieving properties

Allspice can relieve stomach pains and be used as a compress can relieve rheumatism. Allspice is a single spice, not a blend. It is derived from the dried, unripe berries of the Pimenta dioica tree, also known as the myrtle pepper tree. Its name comes from its flavour which is a mix of cinnamon, cloves, nutmeg, and pepper.

Chilli pepper

Cinnamon and ginger powder, in tea, can be used to relieve chronic inflammatory pain and stiffness in joints.

Cumin

Fennel

Ginger as a tea, crush an inch of ginger root and add it to boiling water and leave to steep for 20 minutes. This homemade tea reduces inflammation in the same amount of time as it takes an aspirin to work. Consuming 250 mg of ginger root four times a day is as effective as the drugs mefenamic acid and ibuprofen for relieving pain in women associated with their menstrual cycle.

Nutmeg

Paprika

Peppercorns

Turmeric contains the antioxidant, curcumin which can neutralise free radicals that are chemicals that can travel through the body and cause great damage to healthy cells and cell membranes. This is important in many diseases, such as arthritis, where free radicals are responsible for the painful joint inflammation and eventual damage to the joints.

Turmeric’s combination of antioxidant and anti-inflammatory effects explains why many people with joint pain find relief when they use the spice regularly. For joint pain and inflammation mix one teaspoon of turmeric powder and a little honey in a glass of warm milk. Drink it daily, at least for a few days.

Turmeric can also be used external to provide relief. Mix with some coconut or olive oil to make a compress.

Anti-inflammatory nutrients

There are many nutrients required for the body to repair itself and reduce inflammation naturally. There are also fine balances required between many nutrients as they affect each other and the imbalance can result in inflammation. The following names but a few balances required but the most important ones for reducing inflammation..

Important factors to consider for reducing inflammation

• Acid and alkaline balance in the body: the oral pH should be 7.2 or higher.
• Omega-6 and omega-3 fatty acids in the correct ratio.
• Prebiotics and probiotics for a balanced intestinal flora.
• Vitamins E and C must be equally consumed to balance the minerals manganese and zinc.
• Water, sodium and electrolytes. Too much or too little of any one of these will cause malfunctions

The human body, much like a car, needs the correct fuel to run efficiently. If sugar is poured into the petrol tank the car will stop running and the human body will also malfunction and break down through over consumption of sugar. It is one of the biggest culprits for causing inflammation and is now added to so many foods, even those that need no sugar.

Check labels of mayonnaise, mustard and other sauces, supposedly healthy vegetarian burgers and so many other processed foods and sugar will be very high on the list of ingredients. It is no wonder that inflammatory diseases are on the rise as well as diabetes and obesity.

The nutritional value of foods has decreased rapidly over the years as profit has become more important than peoples health. The only way to consume the balance of nutrients required is to eat whole foods which have not been processed and refined. Only choose organic foods that have been grown in rich soils with no pesticides or synthetic fertilizers and refuse to consume foods with synthetic additives and added sugar. The more people that do this the lower in price this healthy food will become.

Poor nutrition, drugs and sugar are three causes of inflammation and pain that can easily be reconciled. Choose foods from the lists of important nutrients that follows to add to the diet, omit sugar completely and drugs will become less necessary.

Omega-6 and omega-3 fatty acids and pain and inflammation

Although omega-6 fatty acids reduce bone loss associated with osteoporosis, help to improve psoriasis and eczema and lower serum cholesterol levels, omega-6 (linoleic acid) is inflammatory whilst omega-3 (linolenic acid) is anti-inflammatory.

It has been reported that the human body ideally needs a balance of 3 or 4:1 of omega-6 to omega-3 fatty acids. However, the western diet is predominantly rich in omega-6 fatty acids making it more inflammatory.

The way to counteract this, and reduce pain and inflammation in the body, is to consume more foods that are rich in omega-3 fatty acids.

NOTE: Hemp seeds are the only natural food that provides this perfect balance.

NOTE: Almonds, corn oil, flaxseeds, olive oil, soybean and walnuts contain more omega-6 than omega-3 so this can lead to an unhealthy imbalance if consumed too often.

Sixty percent of the brain is fat. Fat and foods rich in fatty acids allow the nervous system to function well. The various types of cells in the body, including the cells in the eyes, brain and heart require fat in order to survive and function properly. Fat is also necessary to keep the immune system working and keep a host of diseases away.

The body does not have the enzymes to produce linolenic acid (omega-3 fatty acids) and linoleic acid (omega-6 fatty acids) as these are made by plants not animals, but they are required by the human body so must be consumed in the diet and are therefore essential. 

Essential fatty acids are necessary to make cell membranes and for many of the important hormones and other chemical messengers that tell the body what to do.

They are especially important for making prostaglandins in the body which are hormone-like substances that regulate many activities including inflammation, pain and swelling (some cause swelling and others relieve it) which can help with preventing arthritis and autoimmune diseases.

They also play a role in controlling the blood pressure, heart, kidneys, the digestive system and body temperature and are related to allergic reactions, blood clotting and making other hormones.

Linolenic acid is a polyunsaturated omega-3 fatty acid which is found in plants. It is similar to the omega-3 fatty acids that are in fish oil. The body can change alpha-linolenic acid into eicosapentaenoic acid and docosahexaenoic acid omega-3 fatty acids.

Highest sources of linolenic omega-3 fatty acids in alphabetical order

Omega-3 fatty acids reduce inflammation and help prevent chronic diseases, such as heart disease and arthritis. They are also important for brain health and development, as well as normal growth and development.

Highest sources of omega-3 fatty acids in milligrams per 100 grams

NOTE:  For joint pain take extra fish oil as it also contains vitamin D which can help to alleviate joint pain.

Foods high in linoleic acid (omega-6 fatty acid) in alphabetical order

Prebiotics, probiotics and pain and inflammation

The intestinal microbes are responsible for many functions and for producing many important nutrients the body needs. Modern stressful living, drugs and poor diet can upset the fragile balance of the intestinal flora and lead to inflammation in various places in the human body.

• Prebiotics are foods that the beneficial gut microbes need to survive.
• Probiotic foods contain beneficial bacteria which can positively impact gut health and reduce inflammation in the body.

See Feed your friendly bacteria

A to Z of nutrients that can prevent and help to reduce inflammation and pain

Actin is a cellular protein which is involved in muscular contraction, cellular movement and maintenance of cell shape and it also maintains the integrity of muscles.

See Actin for the highest natural food sources.

Alanine, also known as 3-aminopropionic acid, is an amino acid that combines with histidine to help form carnosine. Alanine elevates carnosine concentration in muscles and is useful in preventing cramps for individuals participating in sports which require explosive actions.

See Alanine for the highest natural food sources.

Anthocyanins are as effective as ibuprofen and naproxen at suppressing the inflammation-associated enzyme known as cyclooxygenase-1 and 2.

See Anthocyanins for the highest natural food sources.

Arginine is used by the body to make nitric oxide, a compound that relaxes the blood vessels which can lower blood pressure and improve blood flow. Arginine also combines with another amino acid, glycine, to produce creatine which is involved in muscle contraction. A deficiency of this nutrient could lead to muscle cramps, and it is especially important for children.

See Arginine for the highest natural food sources.

Ornithine is a non-essential amino acid which is involved with the production of the growth hormones which are needed to build and maintain muscle, especially during intense physical training and lack of this nutrient can lead to muscle cramps.

See Ornithine for the highest natural food sources.

Vitamin B2 (riboflavin) helps reduce the frequency of migraine headaches.

See Vitamin B2 for the highest natural food sources.

Vitamin B4 (adenine) A deficiency of adenine can lead to headaches and muscle cramps.

See Vitamin B4 for the highest natural food sources.

Vitamin B5, (pantothenic acid) is vital for good muscle function and a lack of this vitamin can lead to ‘burning feet’ syndrome and cramps.

See Vitamin B5 for the highest natural food sources.

Vitamin B6 (pyridoxine) is vital for the balance of potassium and sodium in the body and therefore a deficiency of it in the diet can lead to cramps. It also useful for balancing hormones and can help to prevent cramps during menstruation.

See Vitamin B6 for the highest natural food sources.

Vitamin B7 (biotin or vitamin H) can help to prevent muscle pain and cramps when in adequate supply.

See Vitamin B7 for the highest natural food sources.

Vitamin B8 (inositol) acts as an analgesic for pain control. Deficiency can be caused by alcohol and coffee which block absorption of inositol. Antibiotics and many other medications and recreational drugs block B vitamins and vital co-factors like inositol from being absorbed. Stress and intense exercise use up all nutrients (especially the B-group vitamins and their co-factors) at a much faster rate.

See Vitamin B8 for the highest natural food sources.

Vitamin B12 (cyanocobalamin). A major function of vitamin B12 involves its participation in the development of nerve cells. A coating which encloses the nerves, called the myelin sheath, forms less successfully whenever B12 is deficient. Although the vitamin plays an indirect role in this process, consumption of foods rich in vitamin B12 has been shown to be effective in relieving pain and other symptoms in a variety of nervous system disorders. Low levels of vitamin B12 can result in a sore tongue, weakness, fatigue, weight loss, back pain, lethargy and apathy.

See Vitamin B12 for the highest natural food sources.

Vitamin B16 (dimethylamino acetic acid) can reduce lactic acid build-up in the blood during strenuous exercise or stressful events hence preventing cramps in the muscles. Natural foods that contain this vitamin include Brewer’s yeast, brown rice, buckwheat, lamb, legumes, liver, pumpkin seeds, sunflower seeds and whole grains.

Vitamin D (secosteroids) is required because it increases the absorption of calcium and is involved with proper thyroid gland function and a deficiency of this vitamin can cause muscle twitching, cramps and inflammation. The skin can make vitamin D from sunlight, but this will not take place for those who cover their skin or wear sun block or through a window.

In the northern hemisphere the sun is too weak during October to April for this process to take place therefore, in all these cases, natural foods containing vitamin D should be added more often to the diet such as: aloe vera, aubergine, carp fish, cheese, cod liver oil, eel, eggs, goat’s milk, halibut, hemp seeds, krill oil, oily fish, rosehips, sea bass, swordfish, trout, tuna (fresh), turbot, white bait and wild mushrooms.

See Vitamin D for the highest natural food sources.

Vitamin E (tocopherols and tocotrienols) helps to increase manganese and zinc absorption, promotes faster healing and a reduction of scar tissue and nourishes the muscles which can help to prevent cramps, inflammation and pain.

See Vitamin E for the highest natural food sources.

Vitamin K is necessary to help vitamin D transport calcium to the bones and teeth., Without vitamin K calcium is stored in other tissues which can cause inflammation painful bladder, gall and kidney stones.

See Vitamin K for the highest natural food sources.

Minerals that can prevent and help to reduce inflammation and pain

Only traces of many minerals are required by the body but, due to modern day intense farming techniques and food processing and refining practises, much of the mineral content is lost.

Minerals are something many people do not consider as essential as protein or vitamins, but they are absolutely vital for many cellular processes. Although the body can store minerals, it cannot manufacture them so consuming a wide range of different coloured natural foods can help replenish stores that may be lost.

This is as important for those that are unwell or taking medications as it is for those that do strenuous exercise or sports.

Minerals are lost through diarrhoea, perspiration and many drugs (including alcohol) block the absorption and manufacture of the phytonutrients which help absorption of minerals or cause the body to expel minerals in the urine and this can lead to cramps, pain and inflammation.

Alcohol, for instance, causes the body to expel zinc in the urine.

It is important to have a full blood count test done by the health practitioner to check for any nutrient deficiencies if suffering from repetitive cramps or constant pain and inflammation.

NOTE: Taking supplements of vitamin C or vitamin E can cause an imbalance in minerals. It is always healthier to consume natural foods rich in the required nutrients instead and to consume foods rich in vitamin C and E at the same time such as fruit and nuts.

Boron is a necessary mineral in order to maintain correct levels of calcium in the body. It is also involved in the metabolism of calcium, magnesium and phosphorus. It helps to prevent and treat arthritis and osteoporosis and also plays a very important role in checking growth of germs in the mouth hence promoting the health of bones and teeth.

See Boron for the highest natural sources.

Caesium, like potassium, enters cells and helps to maintain a balance of electrical charges between the inside and the outside of cells so that cells can perform tasks that depend on those electrical charges. Muscle and nerve cells require changing electrical charges in order to function properly and a lack of this mineral can lead to muscle cramps.

See Caesium for the highest natural sources.

Calcium: Without adequate levels of this mineral in the diet, the contractions of the heart will become faulty, the muscles will not contract properly to make the limbs move and blood will not clot. Calcium also stimulates enzymes in the digestive process and coordinates the functions of all other minerals in the body. 

Calcium also prevents the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis, helps to prevent migraine headaches and reduces PMS symptoms during the luteal phase (the second half) of the menstrual cycle.

See Calcium for the highest natural sources.

WARNING: Supplements of calcium are not advised as they can lead to disorders of the kidneys and bladder, gallbladder and kidney stones.

Chromium deficiency can result in glucose intolerance (diabetes) which can caused cramps in the feet and legs. This deficiency could be caused by the soil levels of chromium which has been leached out due to modern day farming techniques and the widespread consumption of refined and processed foods which are typically low in chromium.

See Chromium for the highest natural food sources.

Colloidal silver may help nerves regenerate and studies in Hungary found specific silver receptors on human nerve tissue.

Copper is linked in thyroid metabolism especially in hormone production and absorption. Copper, together with zinc improves the absorption of vitamin D, the vitamin which aids in the absorption of calcium and a lack of any of these nutrients could lead to cramps, pain and inflammation in the bones and joints.

See Copper for the highest natural food sources.

Gold is a good electrical conductor and there are many reports which state that gold increases the ability of each cell to conduct better electrical impulses which can help prevent and resolve cramps in the muscles. Colloidal gold is found in all purple-coloured natural foods such as aubergine, beetroot, black grapes, grape seeds, plums and prunes.

Lithium has an effect on the potassium and sodium balance in the body and lack of this mineral can lead to cramps.

See Lithium for the highest natural food sources.

Magnesium is involved in releasing energy from the diet and is involved in a good functioning nervous system and muscles and therefore a lack of this mineral can lead to pain and inflammation.

See Magnesium for the highest natural food sources.

Manganese aids in the coordination of nerve impulses and muscular actions, the metabolism of glucose and the formation of thyroxin which is a hormone produced by the thyroid gland. Diabetes, thyroid gland dysfunction and poor elasticity of the muscles can all be a result of a lack of manganese in the diet and all of these disorders can lead to cramps, inflammation and pain.

See Manganese for the highest natural food sources.

Potassium regulates bodily fluids and prevents dehydration and is important as an alkalizing agent in keeping a proper acid-alkaline balance in the blood and tissues. It is also essential for muscle contraction and a lack of this mineral can lead to cramps, inflammation and pain.

See Potassium for the highest natural food sources.

Silica has a powerful influence on the absorption of minerals required by the body and hence can prevent inflammation occurring. It enhances the function of boron, calcium, iron, magnesium and potassium.

See Silica for the highest natural food sources.

Strontium can relieve bone pain, reduce fractures and improve mobility, in persons suffering from osteoporosis, and reduce cavities in teeth. It also has a a cartilage growth promoting affect which can help arthritis sufferers.

See Strontium for the highest natural food sources.

Sulphur is critical to many of the body’s biological processes and without adequate sulphur glucose metabolism is inhibited and this can lead to metabolic syndrome, low energy levels, weight gain and muscle, nerve and skeletal disorders which causes inflammation and pain.

See Sulphur for the highest natural food sources.

Zinc, together with copper improves the absorption of vitamin D which aids in the absorption of calcium. It also is the healing mineral which can help with cramps associated with scar tissues or trauma and injuries to bones and joints.

NOTE: Alcohol causes the expulsion of zinc, so it is advisable to consume more zinc rich foods when drinking often.

See Zinc for the highest natural food sources.

Find out more details about the situations and conditions that can cause pain and inflammation and natural remedies:

• Alcohol dangers
• Allergies
• Bone and joint disorders
• Cramps
• Food additive dangers
• Medication dangers
• Migraine and headaches
• Mosquito-borne infections
• Parasites
• Recreational drug dangers
• Tobacco dangers

NOTE: General pain and inflammation is covered here but for other natural remedies and nutrients to relieve specific pain see also:

• Allergies
• Bone and joint disorders (includes arthritis, osteoporosis and rheumatism)
• Cramps
• Dehydration
• Gout