Drug-Free Pain Options
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Feeling sore without your Vioxx? Use these natural alternatives instead.
by Alisa Bauman, Prevention magazine
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Soon after the drug manufacturer Merck halted sales of the pain reliever Vioxx because of elevated heart and stroke risks, Teresa Dews, MD, began hearing from her patients in the Cleveland Clinic's chronic pain department. "No one panicked," Dews says. "But they wanted to know what to take."
About 105 million prescriptions have been written for Vioxx, which means that a lot of Americans are looking for a safe alternative for chronic pain. Although nonsteroidal anti-inflammatory drugs (NSAIDs), which carry little heart risk, are very effective at stopping pain, they can cause stomach problems. Consider these safer options instead.
Get outdoors every day.
The sunlight will help your body produce vitamin D. This vitamin may improve muscle strength and physical function, according to a Boston University study of 221 men and women with knee osteoarthritis (OA). People who got the recommended daily 400 to 800 IU of vitamin D experienced less pain than those who fell short. Vitamin D may help relieve pain by aiding in the absorption of calcium, which is needed for bone growth and repair.
Other research shows the vitamin may directly help soothe pain. "We were stunned to find that 93% of the 150 unexplained-pain subjects we studied were D deficient, because the patients were teenagers or midlife adults," says University of Minnesota researcher Gregory Plotnikoff, MD.
"That flies in the face of what we're taught in medical school—that vitamin D deficiency only occurs in those over age 65." As few as 15 minutes of sun exposure on your face and hands a day is enough to get your daily dose of D (your body needs sunlight to synthesize the vitamin). No sunshine? Take a 200-IU supplement, and drink two glasses of milk a day.
Eat vitamin C-rich fruits and vegetables.
A 10-year Boston University study of 149 people with knee osteoarthritis found that getting less than 150 mg of vitamin C per day tripled the rate of cartilage breakdown. High-C foods include sweet peppers, peaches, and strawberries.
Take a fish oil supplement.
Several clinical trials found that eating 3 grams of fish fats a day relieved the joint pain, swelling, and morning stiffness of rheumatoid arthritis (RA) and reduced the need for drugs. Fish oil seems to cut the inflammation that causes RA symptoms.
Lose weight.
Wake Forest University research found that reduced production of the hormone leptin—generated by fat tissue—may be the reason weight loss alleviates OA pain. In the 18-month study, 316 overweight and obese people with knee OA lost 3 to 6% of their body weight; falling leptin levels closely corresponded to diminishing pain and disability symptoms.
Consider acupuncture.
In a 26-week study at the University of Maryland School of Medicine, researchers asked 570 volunteers with arthritis of the knee to rate their symptoms before and after getting one of three types of treatment: acupuncture, sham acupuncture (needles are tapped in the wrong places), or classes on managing arthritis. (All volunteers took their usual pain medication throughout the study.)
Patients who got acupuncture saw the biggest drop in pain and stiffness; their improvement was double that of people taking the class. The treatment schedule was twice a week for the first 8 weeks before tapering off; during the last 3 months of the study, it was only once a month.
For a qualified acupuncturist, visit the American Association of Oriental Medicine.
Switch hands.
If you're a righty, shifting your computer's mouse to the left of your keyboard and operating it with your left hand cuts muscle stress. When 27 right-handed Canadians tried it, researchers found they used smaller wrist, shoulder, and arm motions. Why? Extra keys on the right side of the keyboard mean your right arm must extend farther to work a mouse. Not so on the left.
Pop the Pill.
When scientists at McGill University Health Center examined the knees of 78 female athletes, those on birth control pills had more stable knee joints than those who weren't.
The Pill keeps estrogen levels steady, explains study author Paul Martineau, MD. That's important because a key stabilizing ligament in the knee contains estrogen receptors. When hormone levels dip during the menstrual cycle, the ligament may weaken and become more susceptible to tears and rips. (Hormone levels don't fluctuate nearly as much when you're on the Pill.)
If you're active and considering birth control, the Pill may be a good choice. On it or not, be sure to warm up well before exercising during your period.
Try guided imagery.
During a guided imagery (GI) session (with a practitioner or on your own using audiotapes or CDs), you hear and internalize therapeutic suggestions. In one study, 28 women with OA scored their pain levels and ease of movement in a journal for 12 weeks.
Half of the women also listened to a 10- to 15-minute recorded script twice daily that guided them through muscle relaxation techniques. On average, women in the GI group reported that their pain eased by 18% and that their mobility improved by 13%; those in the control group experienced a 16% worsening of pain and a 2% decrease in mobility.
The women in this study were elderly, but younger people with joint pain should also benefit, notes Carol L. Baird, a registered nurse and assistant professor at Purdue University School of Nursing. "What's exciting about this study is that it shows that an inexpensive, easy-to-learn treatment with no side effects can potentially reduce pain and improve mobility for the millions of people who have osteoarthritis," she says.
To locate a GI practitioner or to purchase tapes, visit the Web site of the Academy for Guided Imagery.
Alisa Bauman is a freelance writer and editor based in Emmaus, PA.
Read More About Arthritis on MSN Health & Fitness:
Playing Safe
Traveling with Arthritis
The Mystery of 'Weather Knees'
Does Cracking Your Knuckles Cause Damage or Arthritis?
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