When you injure yourself, like pulling a muscle or giving your knee a bang, inflammation is the natural response of the body to protect the injured part.
But, it’s painful! Anti inflammatory home remedies can be as effective as over the counter, chemical laden medication.
(As always. consult your health physician before taking any herbal supplements).
Anti-inflammatories help to reduce swelling and give pain relief and there are many herbs and spices that can help with this 3.
Ingredients you would normally keep in your kitchen cupboard, such as
- Turmeric
- Ginger
- Epsom Salts
- Olive Oil
- Cayenne
- Blackstrap Molasses
There are other herbs and oils that can help – ones that aren’t used as everyday ingredients but, are easy to source.
Natural Remedies for Inflammation
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Dandelion Leaves
You’ve probably seen dandelions growing in your yard, but did you know their leaves can help reduce inflammation? Dandelion leaves contain compounds that can lower inflammation. They are rich in antioxidants and vitamins A, C, and K. You can enjoy them in various ways:
- Teas: Steep fresh or dried dandelion leaves in hot water for a soothing tea.
- Salads: Add fresh dandelion leaves to your salads for a nutritious crunch.
Several studies highlight the potential benefits of dandelion leaves, showing their ability to curb inflammation due to their high polyphenol content.
White Willow
White willow is nature’s original pain reliever. Its bark contains salicin, a compound similar to aspirin, which reduces pain and inflammation. Here’s how you can use it:
- Teas: Brew white willow bark to make a pain-relieving tea.
- Tinctures: Use it in liquid form for more concentrated results.
Beyond its benefits, be mindful of possible side effects like stomach upset or allergic reactions. Always start with small doses and consult a healthcare professional if needed.
Peppermint
Peppermint isn’t just refreshing; its menthol content can also help soothe inflammation. Here’s how you can incorporate it:
- Peppermint Tea: Brew a comforting cup of peppermint tea to ease tension.
- Topical Applications: Peppermint oil can be applied to the skin, providing a cooling effect that helps reduce discomfort.
The menthol in peppermint can target inflammation, making it a handy remedy for muscle aches or headaches.
Eucalyptus
Eucalyptus oil is more than just a fragrant addition to your aromatherapy routine. It’s a powerful anti-inflammatory agent:
- Aromatherapy: Inhale eucalyptus oil vapors to clear your airways and ease respiratory inflammation.
- Topical Use: Mix with a carrier oil and apply to affected areas for relief.
When using eucalyptus, ensure it’s diluted properly, as it can be potent. Caution is advised, especially if you have sensitive skin.
Juniper Berry
Juniper berries carry historical significance in traditional medicine. These little berries can aid in reducing inflammation but should be avoided during pregnancy. Here’s how to use them:
- Herbal Teas: Boil juniper berries for an inflammation-fighting tea.
- Culinary Uses: Incorporate them sparingly in cooking for their health benefits.
While beneficial, juniper berries can interfere with certain medications, so it’s wise to check with a doctor first.
Frankincense (Boswellia)
Frankincense, also known as Boswellia, offers natural anti-inflammatory benefits. It’s used in various forms:
- Essential Oils: Inhale or apply diluted oil on the skin.
- Supplements: Take Boswellia capsules for systemic benefits.
Research underscores its potential in easing conditions like arthritis. Always verify that your frankincense products are sourced ethically to ensure quality and purity.
Making Anti-Inflammatory Teas
Brewing a cup of tea can be both relaxing and beneficial. With the right ingredients, your tea can also help reduce inflammation. Here are a couple of recipes to try:
Dandelion and Peppermint Tea
- Ingredients:
- 1 teaspoon dried dandelion leaves
- 1 teaspoon dried peppermint leaves
- 2 cups water
- Instructions:
- Boil the water in a pot or kettle.
- Add dandelion and peppermint leaves to a teapot or heatproof jar.
- Pour hot water over the leaves and let steep for 5-10 minutes.
- Strain and enjoy while warm.
White Willow and Juniper Berry Infusion
- Ingredients:
- 1 teaspoon white willow bark
- 1 teaspoon juniper berries
- Instructions:
- Boil 2 cups of water.
- Add white willow bark and juniper berries to the water.
- Let steep for 10 minutes.
- Strain and drink slowly.
Note: Avoid juniper berry if pregnant or nursing.
Topical Applications for Inflammation Relief
Sometimes, you need to target inflammation directly where it hurts. Creating topical treatments can help:
Peppermint and Eucalyptus Balm
- Ingredients:
- 2 tablespoons coconut oil
- 10 drops peppermint essential oil
- 10 drops eucalyptus essential oil
- Instructions:
- Melt the coconut oil over low heat until liquid.
- Stir in the essential oils thoroughly.
- Allow mixture to cool slightly, then pour into a small container.
- Apply a small amount to the inflamed area, massaging gently.
Turmeric & Ginger Tea
Ingredients (2 servings)
- 2 cups of spring water
- 1/2 tsp ground ginger
- 1/2 tsp ground turmeric
- honey to taste
Method
- Bring the 2 cups of water to a boil
- Add the Turmeric and Ginger
- Reduce to a simmer and leave for 10/15mns.
- Strain
- Add honey to taste
Epsom Salt Soak
Epsom salt is a naturally occurring mineral which studies have shown has anti inflammatory properties and is useful for pain relief 1.
- A 1/2 cup of Epsom salts
- Large bowl
- Warm water
Method
- Fill a large bowl with warm water
- Add the ½ cup of Epsom salts.
- Give it a good mix
- Immerse your sore joints in the liquid for at least 15mns.
For larger areas, you can take a bath with Epsom salts. Add 2 cups of the salts to your bath and soak for at least 15mns.
Moisturize with Extra Virgin Olive Oil
The main compound in extra virgin olive all is Oleocanthal, which studies have shown to have anti-inflammatory characteristics. 2 .
Using heat destroys oleocanthal so it’s important to use cold pressed good quality oil. Not all oils are created equal!
How ripe the olives are when cold pressed dictates the level of Oleocanthal. A rule of thumb is, the stronger tasting the oil, the higher lever of Oleocanthal is present.
You can use the oil in 2 ways.
- Externally by massaging into the affected area twice daily
- Internally by taking 2/3 tablespoons a day. Just be aware, olive oil is high in calories (good calories) so you might want to reduce your intake of other fats in your diet such as butter.
Blackstrap Molasses
Blackstrap molasses has been used for many years as a home remedy for arthritis. Molasses is what is left after sugar has had it’s 3rd boiling and is nutrient dense (unlike the refined sugars generally used).
Because of the minerals present (calcium, potassium, and magnesium amongst others 4), it can make a very effective anti inflammatory. (It’s also useful for treating anaemia because of the high iron levels present 5).
Mix together 1 tablespoon of blackstrap molasses and a cup of warm water and drink one cup a day.
Note – Sometimes molasses can have a laxative effect
Peppermint and Eucalyptus Oil
Used together, peppermint and eucalyptus oil can help relieve joint pain due to the cooling effect when used together.
Ingredients
- 5-10 drops of Peppermint oil
- 5-10 drops of Eucalyptus oil
- 1-2 tablespoons of carrier oil (the extra virgin olive oil works well)
Method
- Mix the eucalyptus and peppermint oil together
- Mix in the carrier oil. (needed so the pure essential oil doesn’t irritate the skin)
- Store in a dark glass bottle away from direct sunlight
- Massage into affected area
Creating Supplements with Natural Ingredients
Supplements can be a convenient way to get anti-inflammatory benefits, especially when you’re on the go. Here’s how you can start:
- DIY Frankincense Capsules: Purchase empty gelatin capsules and fill them with frankincense powder. Take as directed on the package or as advised by a healthcare professional.
- White Willow Bark Tablets: Available at most health stores, these can be a simple, effective daily supplement for managing inflammation.
Anti inflammatory Foods
There are also many types of food that can help with joint and skeletal problems.
It’s important to include them in your diet, especially if you have recurring problems.
- Tomatoes – local organic where possible
- Olive oil – Good quality extra virgin olive oil, for the reason mentioned above
- Leafy green vegetables – spinach, kale, collards etc, again, local organic is best
- Nuts – almonds, walnuts etc
- Fruits – strawberries, blueberries, cherries and oranges
Dr. Frank Hu, (professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health) has this to say
Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects 6
In other words, the best way to combat inflammation is not over the counter, but with a healthy diet full of enriched foods.
The components of all these foods are outwith the scope of this article, but if you want to find out more there have been studies to support the information 7
References
- https://www.nrcresearchpress.com/doi/abs/10.1139/cjpp-2015-0247#.WHxxZPkeXIU
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4139846/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3400101/
- https://draxe.com/blackstrap-molasses/
- https://umm.edu/health/medical/altmed/condition/anemia
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3400101/
- https://www.ncbi.nlm.nih.gov/pubmed/21139128