Simple work and home food remedies for tension, joint pain, and sore muscle pain management


Pain relief is something that can be managed with simple lifestyle changes and diet adjustments, but is certainly not a cover up for a real health problem.

There is a growing need for pain management due to environmental factors, diet, and lifestyle choices today. Across people of all ages, it is something that plagues so many people. Things varying from tension headaches, to swollen knees, to ankle pain, to back pain, and joint discomfort can not only put a damper on your day, but also how you approach adventures and everyday life.

You shouldn’t have to live that way.

The tips included in this post are for any type of lifestyle through catering to the activities taking place at that time usually.

The logic behind the methods below is to lessen the amount of internal inflammation within the body. Once internal inflammation goes down, there are less aches and pains present within the body, and any that are still there are easily identifiable as being special instances. Eliminating general ache and soreness within the body, as we all know is priceless and helps improve anyone’s quality of life immediately.

With the information below you can begin planning your days in a way that can manage small to chronic pain no matter your lifestyle and schedule.

Routine Application

Morning- Rejuvenated Prep

  • Stretching upon waking

Stretching upon waking helps the body prepare the muscles, circulatory system and joints for the activity of the day ahead. This preparation can help reduce soreness and pain from everyday activity.

Weather one is working out intensely or not, excessive use of any muscle in the body slightly damages is, and therefore it needs necessary time to recuperate and repair the muscle. Inflammation around the muscle is a natural process that occurs to repair the muscle, and when one does not take time to relax the muscle during this process the healing process can be longer than necessary. Stretching helps increase blood flow to the muscle and relax the fibers; this gives speedier recoveries and reduction in pain from soreness.  There are three main types of stretches: Static, Ballistic, PNF stretches and all of them are helpful but the first type especially is great for relaxing muscles and lessening soreness.

  • Eat Fruit with your breakfast

Fruit in the breakfast can help mitigate pain relief throughout the day through anti inflammatory nutrients and antioxidants that reduce inflammation and pain.

Tart cherries are an exciting fun fruit that has extreme antioxidants and anti-inflammatory compounds that has long lasting effects on several functions within the body. Pineapple is a delicious fruit that has been shown in several studies to help with rheumatoid arthritis and osteoarthritis because of its Vitamin C content and bromelain content. Red grapes have enormous anti-inflammatory properties through their high content of Resveratrol, a compound that has shown itself to decrease body response to inflammation, helping reduce pain and soreness. Blueberries are another fruit that is great for anthocyanins, antioxidants and anti-inflammatory compounds that can reduce internal and external swelling.

Day- Work Grind

  • Increase that Ginger Intake

Ginger is legendary for it's anti-inflammatory properties and great for pain relief. It can be added to almost any food or drink item with ease.

Ginger can be used in a near infinite amount of ways; stir fry, candied pieces, cookies, beads etc. This root is a COMPLETE wonder food that can help the body in several ways. The intense anti-inflammatory properties of this plant propels it to the top of natural pain remedy lists because of its usefulness in helping joint pains, arthritis, and monthly menstrual cramping. Other amazing uses for this root are in soothing stomach upset/pain and helping with motion sickness and nausea symptoms. In addition to Ginger being used for food, ginger also is GREAT in drinks. Ginger tea is a simple and cost effective to make, but you can also make stronger drinks such as Ginger lemonade, ginger beer, and ginger flavored smoothies.

  • Snack on Seeds

Seeds are packed with magnesium, a nutrient great for short term management, but also for long term prevention of joint and bone diseases such as osteoporosis and arthritis.

Snacking on certain types of dry nuts and seeds during the day can lessen internal inflammation and allow the body to work better and more efficiently. Pumpkin seeds specifically have magnesium, which has been shown to reduce migraine occurrences as well as over time easing daily osteoporosis joint and bone pain. Other nut sources of magnesium are almonds and cashews; these nuts especially are affordable and readily available to be thrown in a bag and taken to any workplace for snacking throughout the day. Walnuts through studies have been shown to lower proteins associated with cardiovascular inflammation and osteoperosis; in addition to that they are good for lowering blood pressure, lower cholesterol, and relax blood vessels and give less stress on heart.

Night- Scaled down Reflection

  • Olive Oil with/in your meal

Olive Oil is phenomenal for joint and bone health, making it a powerful agent in everyday management of pain relief.

A compound found in Olive oil is Oleocanthal, this compound is noted by health professionals as working the same way as prescription grade pain relivers NSAIDs (nonsteroidal anti-inflammatory drugs) such as Ibuprofen. This oil can be used in an infinite amount of ways including but not limited to salad dressings, frying, and baking. This oil also is high in antioxidants, lowering internal inflammation and encouraging blood health, both of which help also reduce heart disease as well. For those with rheumatoid arthritis, Olive oil supplements were shown to lower inflammatory markers and reduce immune stress associated with the disease; this gave sufferers a significant amount of relief in their daily activities over time.  Also in addition to that, the antibacterial properties of Olive oil can help improver overall health through helping give the body the ability to resist annoying bacteria strains that appear easily in everyday life.

  • Turmeric evening tea

Turmeric Tea is great for bring an anti-inflammatory, and is great for specific pain conditions such as rheumatoid arthritis, osteoporosis.

One of the main components of turmeric, curcumin, is phenomenal at reducing inflammation and fighting cancer infiltration in the body. Turmeric is specifically stellar in managing rheumatoid arthritis discomfort and pain. This spice can be used in a plethora of ways in foods seasoning rices, lintels, beans, etc; but it can also be used for smoothies, and herbal teas. The reason why tea is recommended because it is relaxing, but also because it allows you to get a certain amount of this amazing spice everyday consistently regardless or food, and because it will be in the evening, it will have time to better travel throughout the body during sleep. A good tip when using this in food is to add black pepper, this spice helps the turmeric to be better absorbed by the body.

Final Thoughts

Now that you know how to fit pain relief into any lifestyle…. It is summarized bellow for easy memorability.

Skim the bullet points below to bring it on home:

  • Morning Prep

Stretching and eating fruit in the morning are two great things that will reduce internal inflammation at the start of the day. This will help your muscles to go throughout the day in a less contracted fashion and one is less likely to develop inflammation throughout the day.

  • Day Grind

Eating Ginger in food/tea and snacking on nuts and seeds are two great ways to reduce inflammation that don’t restrict one’s diet at all. These items can be added to nearly everything and are extremely powerful in reducing not only inflammation throughout the day but also general mental and muscle fatigue.

  • Evening Relaxing

Olive Oil is not only delicious as a primary ingredient in something like a dressing, but is also a great add in to a potential of recipes; it is great for anti-inflammatory properties and a high antioxidant count, stopping inflammation and pain in its tracks twice over. Turmeric tea is not only extremely relaxing, but it has amazing effects on internal inflammation and can help the body repair from the present day, while still preparing for the next day.

Much love, peace, and happiness.

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Published by

Mareka Belcher

Founded by Mareka Belcher an independent freelance entrepreneur and student out to help others find their own wellness and balance.

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