Health: Drug-free pain relief that really works!

Beat everyday ailments with these natural remedies

1 Headache? See the dentist

Teeth-grinding at night (signs of which your dentist can spot) is a common cause of headache, and 8-10% of us do it – especially drinkers, smokers and caffeine lovers.

‘A mouthguard from the dentist is a good temporary solution. But, if you’re in pain, ask about an upper or lower splint to alter the way your jaw muscles work,’ says Clare Chavasse, principal dentist at Titchfield Dental Health.

2 Be mindful

People who say pain is in the mind may be on to something. Nikki Harman, aka The Mindful Nurse, explains, ‘Imagine your pain as something physical – it might be a cartoon character, a shape or a colour. As you breathe, visualise something destroying that

image.’

3 Eat chocolate

The pleasure of eating chocolate helps to ease pain, says Dr Dougall McCorry.

‘Its joy factor comes from the uplifting, dopamineboosting substances it contains.’ Dopamine is a neurotransmitter that helps modulate pain. Levels have been found to fall during migraine attacks.

4 Look at images you love to lessen discomfort

When researchers at Italy’s University of Bari used lasers to sting volunteers, those looking at art they liked felt far less pain than those looking at works they didn’t enjoy. According to researchers at the University of California, looking at much-loved photos will also release painrelieving chemicals.

Try it for yourself!

5 Rub in comfrey

Comfrey oil can be used topically. Dr Chris Etheridge, advisor to Potter’s Herbals says, ‘Evidence shows that comfrey can help relieve pain, inflammation and joint or muscle swelling.’

Try it for arthritis, sprains, strains and sports injuries.

6 Up your vitamin C

Getting enough vitamin C may help manage arthritis. ‘Vitamin C is one of the most important nutrients for joint health, as it helps your body to make the cartilage that lines your joints and keeps them cushioned,’ says nutritionist Cassandra Barns.

7 Pump up the volume

In a small study at Glasgow University, women with rheumatoid arthritis were able to walk 30% further with music. According to a survey by Lloyds Pharmacy, top pain-busting tracks included Bridge

Over Troubled Water (Simon & Garfunkel) and Angels

(Robbie Williams).

8 Put the kettle on

By constricting blood vessels, caffeine can work faster and more effectively than drugs for some people, according to researchers at the Diamond Headache Clinic in Chicago. For a tension headache, caffeine-free camomile tea will ease your discomfort by calming your nerves.

9 Learn body control

A study at York University found practising the Alexander Technique (which focuses on posture) can reduce neck pain by a third. It changes the way we use our bodies in everyday activities like getting up from a chair. To find a teacher, visit alexandertechnique.co.uk.

10 Spice things up

Research from the University of Miami found that severe knee pain caused by osteoarthritis was significantly reduced with ginger supplements. Other studies have shown turmeric to work better than aspirin. Look for products containing at least 80% curcumin.

11 Alternate hot and cold

For backache, Surrey Physio’s Tim Allardyce advises icing and warming. ‘Wrap frozen peas in a towel and place on the area for five minutes. Replace with a covered hot-water bottle for five minutes, then repeat. Do this until the pain stops.’

12 stroke your pet

Dogs provide company, pleasure and enforced exercise – all components of the ‘pain triangle’, says Dr Rebecca Johnson from the Research Centre for Human Animal Interaction at the University of Missouri. Owning a pet raises levels of the hormone oxytocin, too, which eases pain by making us feel happy and relaxed.

13 Try homeopathy

Precisely targeted to individuals, you should consult a homeopath before self-treating. ‘You can take Natrum muriaticum for migraine, Ignatia for chronic, nail-like headaches or Belladonna for a pulsating pain,’ says Dr Tim Robinson, a GP and spokesman for the Faculty of Homeopathy.

14 Head to the bedroom

Neurologists from the University of Münster, Germany, say sex can be more effective than painkillers, with more than half of migraine sufferers reporting an improvement in symptoms, and one in five gaining total pain relief. Sexual fantasies also work by way of meditation.

15 Enjoy a warm soak

A warm bath floods sore muscles with oxygen, eliminating chemicals that make you go ‘ouch!’ Add two cups of Epsom salts to the water, says medical herbalist Lucy Stephens. ‘The magnesium relaxes tense and painful muscles.’

16 Increase fluids

Are you dehydrated? ‘If you’re not drinking enough, joint or muscle aches and pains will be exacerbated,’ says Sophia

Kupse, author of Desperately

Seeking a Pain-Free Self,

(£7.99, CreateSpace).

17 Change your bra

Wearing the wrong size bra can cause back pain from bad posture, and headache from restricted nerves and reduced blood flow. ‘The right fit can make a huge difference,’ says physio Sammy Margo.

18 Turn the

air blue!

A study at Keele University, Newcastle, found that people who were allowed to swear while having their hand in a bowl of ice could take the pain for two minutes. Those who weren’t could only stand one!

19 Knit one,

purl one…

Exercise, company and ‘mind over matter’ thinking can lessen pain. ‘Knitting in a group, fulfils all three,’ says Dr Martin Johnson, co-author of The 10-Minute Consultation: Persistent

Pain (£9.99, Cedilla). ‘It distracts the mind, is sociable, and the exercise releases painkilling

endorphins.’

Have a

20

good laugh

‘Laughter can trigger endorphins, the body’s natural feelgood chemicals, and lower cortisol, which can promote a feeling of lightness and detract from pain’s intensity,’ says Rebecca Kelly from holistic centre Haelan Therapy.