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Back pain, a common ailment affecting millions across the UK, can have a significant impact on both physical and mental health - however, an anti-inflammatory diet could provide a natural and sustainable solution to this problem.
Research suggests that dietary changes can complement other treatments such as physiotherapy or chiropractic care, aiding in maintaining an active and pain-free lifestyle.
Sometimes, relief can be as simple as adding a dash of turmeric to your meals, according to experts.
Whether you're gearing up for an adventurous holiday or simply seeking to enhance your daily comfort, these magical ingredients could make a significant difference.
Ski Vertigo experts reveal that the secret weapon in turmeric is curcumin, a compound with powerful anti-inflammatory and analgesic properties.
A 2020 study published in BMC Complementary Medicine discovered that participants who consumed turmeric supplements saw a substantial reduction in back pain within six weeks.
Curcumin is said to operate by obstructing inflammatory pathways in the body.
However, the benefits of turmeric extend beyond this. As per a review published in the Journal of Medicinal Food, curcumin has been proven to regulate multiple inflammatory pathways and decrease inflammation markers in the body, such as C-reactive protein (CRP) and interleukin-6 (IL-6).
This means it could be effective for conditions like arthritis, sciatica, and muscle strain, which are often linked to inflammation.
Turmeric, a spice renowned for its anti-inflammatory properties, is being hailed as a powerful tool in the fight against back pain. Ski Vertigo recommends incorporating it into your daily diet by adding it to soups, curries or smoothies.
To maximise its potential benefits, pair turmeric with black pepper, which contains piperine, a compound that enhances the effectiveness of curcumin, the active ingredient in turmeric, by up to 2,000%.
Other dietary changes can also help alleviate discomfort. Ski Vertigo highlights, for example, Omega-3 fatty acids, found in fish like salmon, mackerel, and sardines, which are some of the most potent anti-inflammatory nutrients.
Studies show that regular consumption of omega-3s can reduce inflammatory markers in the body and ease back pain caused by conditions such as herniated discs or osteoarthritis. For vegetarians, good alternatives would be chia seeds, flaxseeds, and walnuts.
Dark leafy greens are loaded with antioxidants, vitamins and minerals that help combat inflammation. Add more spinach and kale to your diet for a good dose of magnesium, a mineral that supports muscle relaxation and nerve function.
Raspberries, blueberries and strawberries are rich in antioxidants called anthocyanins, which reduce inflammation and support tissue repair, so swapping sugary snacks for a handful of fresh or frozen berries is a healthy choice that will slow down your cravings while simultaneously reducing inflammation.
A traditional remedy, ginger has long been used in medicine to combat pain and inflammation due to its active compounds, gingerols, which have been shown to reduce muscle soreness and joint pain by blocking the same inflammatory pathways as over-the-counter painkillers.
Finally, swap your refined carbohydrates (white bread, pasta, sugar) for whole grains such as quinoa, brown rice, oats, and whole wheat, and you'll get a healthy amount of fibre - that promotes gut health and reduces inflammation.
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