天然止痛食物
Chronic pain can be a debilitating condition. It can consume a person, leaving him or her incapacitated and unable to perform basic daily tasks. Prescriptions for pain medication have climbed 300 percent in the past decade. This has led to increased deaths: 46 people per day, or almost 17,000 people per year – that’s up more than 400 percent since 1999, according to Consumer Reports. There alternative remedies, one of which includes natural foods. In general, eating a diet rich in anti-inflammatory foods can help with pain relief, Lara Felton, a leading RDN and head of the dietary team at mobile nutrition app ShopWell, says.
慢性疼痛可能會使人衰弱。它會消耗人體能量，使人們喪失能力、連日常行動都不方便。過去十年，止痛藥的處方上漲至300%。《消費者報告》（Consumer Reports）稱：這就造成了死亡人數的增加：每天有46人喪生，或每年有近17000人喪生——與1999年相比，漲幅超過了400%。關於慢性疼痛也有其他的治療方法，其中一個就是天然食物。一般來說，飲食中含有消炎食物本身就能緩解疼痛，勞拉•費爾頓說道，她是一位主流注冊營養師，也是移動營養軟件ShopWell飲食團隊的負責人。Spinach
菠菜“You’ll find these powerhouse phytonutrients in leafy greens like spinach,” Felton says. Spinach is also rich in vitamin K and dramatically reduces inflammatory markers in the blood, according to the Arthritis Foundation. Spinach is also the kind of leafy green that alleviates pain from stomach ulcers. The fiber can help the ulcer heal faster and stop the formation of additional ulcers, the Royal Society of Chemistry, U.K.’s professional body for chemical scientists, says.
“你可以從菠菜等綠葉蔬菜中獲得有效的植物營養素，”費爾頓說道。關節炎基金會稱：菠菜富含維他命K、可大量減少血液中的炎症物質。菠菜也是能緩解胃潰瘍疼痛的綠葉蔬菜。菠菜中的纖維素可幫助潰瘍更快癒合、還能阻止其它潰瘍的形成，皇家化學學會（英國化學科學家專業機構）說道。
Swiss chard
瑞士甜菜Swiss chard is also full of phytonutrients, Felton says. The vegetable is especially helpful in fighting menstrual cramps and migraines, according to the Physicians Committee for Responsible Medicine. Chards are rich in soluble fiber, which is important in preventing stomach pain, belly bloat and intestinal fermentations.
瑞士甜菜也富含植物營養素，費爾頓說道。根據責任醫藥醫生委員會（the Physicians Committee for Responsible Medicine）所述，瑞士甜菜在治療月經痙攣和偏頭痛方面，效果尤爲顯著。甜菜富含可溶解纖維，對於預防胃痛、腹脹和腸道發酵至關重要。
Kale
羽衣甘藍Researchers have identified over 45 different flavonoids in kale, according to Ali Miller, RD, LD, CDE registered dietitian and author of Naturally Nourished: Food-as-Medicine Solutions for Optimal Health Cookbook. Kaempferol and quercetin top the list. “These flavonoids combine both antioxidant, anti-inflammatory, and anti-cancer benefits in a way that gives kale a leading dietary role as a superfood,” Miller says. “Kale can provide great benefits in combating chronic inflammation and oxidative stress while supporting reduced histamine expression during allergy season.”
阿里•米樂是註冊營養師，也是《自然營養：以食爲藥達到理想健康狀態》（Naturally Nourished: Food-as-Medicine Solutions for Optimal Health Cookbook）一書的作者，據她所述，研究員們已在羽衣甘藍中發現了不止45種不同的黃酮類化合物。含量最多的就是山萘酚和槲皮素。“這些黃酮類化合物既有抗氧化、抗炎的優點，又有抗癌效果，因此作爲超級食物的羽衣甘藍就有了領先的飲食作用，”米樂說道。“羽衣甘藍可抵抗慢性炎症和氧化應激，同時還能支持過敏季節下降的組織胺水平。”Chocolate milk
巧克力牛奶Muscle soreness, which can be pretty painful, often results from waiting too long after a workout to refuel. Aim to do that within 30 minutes with a mix of carbohydrates and protein like chocolate milk, Felton says. A study shows that it may be the best post-exercise drink.
肌肉痠痛會讓人十分痛苦，通常是鍛鍊後補充能量等待時間過長引起的。費爾頓說道，試着將目標設爲鍛鍊後30分鐘內攝入碳水化合物和蛋白質，比如巧克力牛奶。一項研究表明：巧克力牛奶可能是最佳運動後飲料。
