Tips and Strategies to Reduce Pain and Inflammation

Signs & Symptoms

  • Joint Pain
  • Headaches and Migraines
  • Injuries that heal more slowly than usual
  • High Blood Pressure
  • Chronic Allergies
  • Increase in temperature in surrounding tissue

When To See Your Doctor

  • Pain so severe that it wakes you up at nighttime
  • Joint Pain that lasts more than 3 months


  1. Reach for More Fruits and Vegetables
    Fruits and vegetables contain high levels of antioxidants, which help fight inflammation. Think of antioxidants as scavengers in our body that search for and help reduct oxidative damage, a major cause of inflammation. 

    Some of the best sources of antioxidants include bright, leafy green vegetables such as kale and spinach, blueberries, acai berries and pomegranate seeds

  2. Reduce Inflammatory Foods
    Certain foods can promote inflammation in our body and lead to further pain and damage. The most damaging are artificial trans fats, which are added to processed foods as 'partially hydrogenated oils. Food Sensitivities can also cause inflammation in some individuals. Speak to a naturopathic doctor or health profession to determine if you have food sensitivities and learn which foods you should be avoiding in your diet.

    Avoid packaged foods such as salty snacks; such as potatoe chips, crackers and sugary treats such as candy, cookies as they are most likely to have added trans fats.

  3. Increase consumption of fatty fish
    Our modern diet is often deficient in Omega-3 fatty acids, which are important for the brain development, mood, heart health and joint health. Cold water fatty fish, such as wild salmon is an excellent source of Omega-3s. Other good sources include sardines, trout mackerel. You may also benefit from taking a fish oil supplement; a naturopathic doctor or health professional can determine which brand is right for you 

    A diet high in Omega-3s can help reduce pain, decrease the risk of depression and protect us against cardiovascular disease

    4. Try Physical Therapy and Acupuncture
    Physical Therapists may help diagnose and find the direct cause of inflammation; whether it is joint or soft tissue such as muscle. A Physical Therapist; performing soft tissue release or manual therapy can promote stress relaxation, ease muscle tension, relieve headaches. Some Physical Therapists may also be able to perform acupuncture and in conjunction with acupuncture can help with pain management. 

    Physical Therapy and Acupuncture is clinically proven to reduce pain, especially pain caused by osteoarthritis and rheumatoid arthritis.