If the sunny skies and warm summer sun has you itching to get outside and get things done you’re not alone. From gardening to golfing, there’s no better time to check things off your to-do list.
But nagging aches and pains can turn any task into a real chore. And an aching knee or a sore back can keep you from doing the things you love most.
Turn those annoying twinges into nothing but a distant memory and start enjoying life again with these research proven pain-banishing smoothies. Blend up one of these refreshing summer smoothies for breakfast and tackle the rest of your day ache free.
1. Pineapple, cherry and turmeric smoothie:
- ½ cup frozen pineapple
- ¾ cup frozen (or fresh) Bing cherries
- ¼ teaspoon dried turmeric
- a tiny pinch of fresh ground black pepper (the piperine in black pepper will help you absorb the turmeric)
- 1 cup almond milk
Why it works:
This delicious smoothie combines three natural anti-inflammatory superstars to drive away aches and pains so you can leave the risky NSAID pain relievers in the medicine cabinet.
Pineapple contains bromelain an extract that targets swelling and inflammation to help relieve your pain. According to a review published in the journal Biotechnology Research International this natural anti-inflammatory could effectively relieve all kinds of pain including tough to tackle osteoarthritis pain.1
Studies show that cherries can slash painful inflammation. Two servings of Bing cherries can help relieve an excruciatingly painful form of arthritis according to a study published in the Journal of Nutrition.2 And in another study inflammation markers in the blood of folks who ate 280 grams of cherries daily for a month plummeted.3
The spice turmeric contains the natural anti-inflammatory chemical curcumin. Curcumin can both help prevent joint pain before it begins and help relieve pain as effectively as common NSAID pain relievers such as diclofenac if you’re already suffering. Curcumin slashes pain by blocking the same inflammatory substances that the Big Pharma drug Celebrex targets.4,5,6
2. Avocado, orange, ginger and cinnamon:
- 2 large oranges—peeled and divided into smaller pieces
- 1 medium avocado—seeded and peeled
- ¼ teaspoon cinnamon
- 1 teaspoon fresh grated ginger
- 3 cups young coconut water or purified water
- 1 teaspoon raw honey or liquid stevia to taste (optional)
- Blend with a few ice cubes or serve over ice – serves two
Why it works:
Creamy and sweet with a bright punch of flavor this pain-relieving smoothie will be sure to find a spot in your regular breakfast line up.
Avocados are overflowing with good for you nutrients, many of which can help you tackle inflammation and pain. For example they contain inflammation fighting phytosterols including beta-sitosterol, stigmasterol, and campesterol as well as anti-inflammatory polyhydroxylated fatty alcohols (PFAs).4,18.104.22.168.9,10
An animal study on avocado oil revealed the oil of this delicious fruit not only helps relieve arthritis pain it may even stimulate your body to begin repairing the damaged cartilage that’s behind the pain. In fact, according to research avocado oil could reduce your need for pain pills.11
Oranges tend to fly under the radar when it comes to fighting pain. But research has shown they’re naturally anti-inflammatory too. Packed with the phytochemical beta-cryptoxanthin they’re a great choice for relieving aches and pains and can even help reduce your risk for inflammatory conditions such as arthritis.12
Ginger is known for its ability to relieve nausea and calm upset tummies, but this refreshing spice is also great for tackling pain. According to a study published in the Journal of Medicinal Foods ginger shares some of the same properties of non-steroidal anti-inflammatory drugs, but doesn’t come with the same risky side effects.13
And it turns out cinnamon isn’t just delicious, it’s terrific for pain relief too. In fact, cinnamon has been used for centuries by traditional medicine healers to relieve inflammation and now modern science is finally starting to catch up.14 Cinnamon helps to suppress inflammatory cytokines making it great for driving down the pain of inflammatory conditions such as arthritis, according to research published in the journal Biosource Technology.15
Say goodbye to those annoying aches and pains starting today, with one of these delicious and refreshing pain-relieving smoothies.
1. “Properties and Therapeutic Application of Bromelain: A Review,” Biotechnol Res Int. 2012; 2012: 976203
2. “Consumption of Cherries Lowers Plasma Urate in Healthy Women,” J. Nutr. June 1, 2003, vol. 133 no. 6 1826-1829
3. “Consumption of Bing Sweet Cherries Lowers Circulating Concentrations of Inflammation Markers in Healthy Men and Women,” J. Nutr. April 2006, vol. 136 no. 4 981-986
4. “Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells,” Arch Dermatol Res. 2011 May;303(4):239-46
5. “Anti-inflammatory and antipyretic activities of beta-sitosterol,” Planta Med. 1980 Jun;39(2):157-63
6. “Beta-sitosterol exhibits anti-inflammatory activity in human aortic endothelial cells,” Mol Nutr Food Res. 2010 Apr;54(4):551-8
7. “Antiinflammatory Effect of Phytosterols in Experimental Murine Colitis Model: Prevention, Induction, Remission Study,” PLOS One, Published: September 30, 2014
8. “Stigmasterol: a phytosterol with potential anti-osteoarthritic properties,” Osteoarthritis Cartilage. 2010 Jan;18(1):106-16
9. “Topical antiinflammatory activity of phytosterols isolated from Eryngium foetidum on chronic and acute inflammation models,” Phytother Res. 1999 Feb;13(1):78-80
10. “Analgesic, anti-inflammatory and antioxidant properties of Buddleja globosa, Buddlejaceae,” Journal of Ethnopharmacology.April 2008, 116(2):263-9
11. “Dietary beta-cryptoxanthin and inflammatory polyarthritis: results from a population-based prospective study,” Am J Clin Nutr. 2005 Aug;82(2):451-5
12. “Dietary beta-cryptoxanthin and inflammatory polyarthritis: results from a population-based prospective study,” Am J Clin Nutr. 2005 Aug;82(2):451-5
13. “Ginger–an herbal medicinal product with broad anti-inflammatory actions,” J Med Food. 2005 Summer;8(2):125-32
14. “Cinnamon and health, Crit Rev Food Sci Nutr. 2010 Oct;50(9):822-34
15. “Anti-inflammation activities of essential oil and its constituents from indigenous cinnamon (Cinnamomum osmophloeum) twigs,” Bioresour Technol. 2008 Jun;99(9):3908-13
She is an advocate of self-education and is passionate about the power of group knowledge sharing, like the kind found right here on HealthierTalk.com. Alice loves to share her views on holistic and natural healing as well as her, sometimes contentious, thoughts on the profit-driven inner workings of traditional medicine.
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