THE ‘SUPER’ NUTRIENTS ...AND WHAT TO AVOID

MAGNESIUM

STUDIES have shown many chronic pain sufferers have little magnesium (vital for coordination of nerves and muscles) in the body, but it’s not known if this is a cause or a result of pain.

One study found taking magnesium for six weeks helped those with chronic back pain. Magnesium-rich foods include cashews, almonds, sunflower and pumpkin seeds, pine nuts, whole grains, fish, avocado, banana and dark chocolate.

OMEGA-3

OMEGA-3 fatty acids, found in fish oils and some plant oils (such as linseed), have anti-inflammatory effects.

In many studies, omega-3 fatty acids have also alleviated pain in osteoarthritis, irritable bowel syndrome and menstruation.

The richest sources are fatty fish such as salmon, mackerel and herring and some nuts, especially walnuts.

The recommended daily dose is 2g to 3g — you get around 2.5g in 100g of mackerel; 1.8g in a typical salmon fillet. TURMERIC

RESEARCH suggests that turmeric can bring significant relief in chronic pain. It may also ease depression, a common problem among pain sufferers.

A minor issue with turmeric is that, in the form we add to food, it is not potent enough. For this

reason, it is now sold in capsules — and even then, quite a few capsules need to be taken per day to get the benefits.

VITAMIN D

PEOPLE in chronic pain often have a reduced level of vitamin D. In one study, patients whose level of vitamin D was too low took double the amount of strong painkillers compared with those who had adequate vitamin D levels.

However, these studies don’t indicate which is the chicken and which is the egg — the pain or the vitamin D deficiency.

The usual source is sunlight, so during winter we need to get it from our diet (via eggs and oily fish). In the UK, the advice is to take 10mcg daily in winter.

DON’T OVERDO … CAFFEINE

A REVIEW of 20 studies involving more than 7,000 people concluded that taking painkillers with a cup of coffee (or caffeine) gave better relief than the drugs alone. But be careful if you have sleep problems. A good night’s sleep is much more important for pain relief than the boost of caffeine.

... OR ALCOHOL

ALCOHOL brings temporary pain relief, but after an evening of drinking, the entire body is sensitised to pain. It also disturbs sleep. Moreover, painkillers and alcohol are not compatible. Intestinal bleeding and liver damage often set in unnoticed.

Opioid painkillers and spirits together induce respiratory depression — where breathing becomes dangerously shallow — and each year it sends many people to an early grave.

The risk is particularly high in older people, says a 2017 study in the journal Anesthesiology.