TOP 10 – Loại thực phẩm có khả năng giảm đau

giảm đau

Cơn đau mãn tính có thể kéo dài đến mức thuốc và thậm chí cả các phương pháp tiếp cận cơ thể bằng tinh thần có thể không đủ để giúp bạn giảm đau hiệu quả. Có đến bốn trong số năm người bị đau mãn tính đã thử các biện pháp thay thế, bao gồm ăn một số loại thực phẩm hoặc thành phần được cho là có thể giúp giảm đau. Tất cả 10 loại thực phẩm dưới đây đều có một vị trí trong chế độ ăn uống lành mạnh, vì vậy ăn và nấu với chúng sẽ tốt cho bạn.

1. Đau mạn tính và cách chống lại cơn đau

Theo thống kê, đau mạn tính ảnh hưởng đến 116 triệu người Mỹ trưởng thành. Con số đó tương đương với hơn một phần ba dân số Hoa Kỳ. Thuốc giảm đau có thể có tác dụng đối với nhiều người, nhưng chúng lại gây nghiện và tạo ra các tác dụng phụ nguy hiểm với sức khỏe. Tệ hơn nữa, việc sử dụng thuốc giảm đau thường không loại bỏ được nguyên nhân thực sự của cơn đau.

Tiến sĩ James N. Dillard, tác giả của The Chronic Pain Solution, cho biết: “Cho dù bạn kê đơn thuốc tốt đến đâu, những người bị đau mạn tính vẫn không thể thuyên giảm hoàn toàn. Đó là một vấn đề lớn và các bác sĩ, chuyên gia cũng như các nhà khoa học đang nỗ lực từng ngày để giải quyết nó. Nhưng có một giải pháp thay thế và nó nằm ngay trong nhà bếp của mỗi chúng ta. Một số loại thực phẩm giúp giảm đau bằng cách chống viêm, ngăn chặn các tín hiệu đau và thậm chí chữa lành những bệnh là nguyên nhân gốc rễ của tình trạng đau.”

Nhà thực vật học James A. Duke, tác giả của cuốn sách The Green Pharmacy Guide to Healing Foods, cho biết: “Hầu như luôn luôn, nếu chúng ta tìm thấy dược phẩm làm theo thủ thuật này, chúng ta sẽ tìm thấy một loại thực vật có tác dụng tương tự và làm điều đó an toàn hơn. Nhưng trước khi có thể gặt hái được những thành công này, bạn phải loại bỏ hoàn toàn đồ ăn vặt ra khỏi chế độ ăn của mình. Chế độ ăn uống kiểu phương Tây điển hình tập trung nhiều vào các loại thực phẩm thúc đẩy quá trình viêm nhiễm, bao gồm cả thực phẩm đã qua chế biến kỹ và carbs tinh chế. Không có trái cây, rau hoặc thảo mộc nào có thể làm dịu cơn đau của bạn nếu bạn không thay đổi chế độ ăn uống của mình để giảm thực phẩm chế biến và tăng thực phẩm toàn phần.”

Điều này có thể không dễ dàng. Tiến sĩ Peter Abaci, giám đốc y tế của Trung tâm Sức khỏe và Đau vùng Vịnh ở Los Gatos, CA cho biết. “Nếu bạn luôn cam kết với một kế hoạch dinh dưỡng tốt, bạn có thể hạn chế sự xuất hiện của những cơn đau mạn tính” Dưới đây là 10 loại thực phẩm có khả năng chống lại các cơn đau.

2. 10 loại thực phẩm chống lại cơn đau

2.1. Quả anh đào

Các hợp chất trong quả anh đào được gọi là anthocyanins – cùng một chất dinh dưỡng thực vật tạo cho quả anh đào có màu hồng ngọc đậm đà – là những chất chống oxy hóa mạnh mẽ hoạt động theo hai cách để giảm đau. Tiến sĩ Muraleedharan Nair, nhà hóa học chuyên nghiên cứu về các sản phẩm tự nhiên tại Đại học Nông nghiệp và Tài nguyên Thiên nhiên thuộc Đại học Michigan State cho biết: “Chúng ngăn chặn tình trạng viêm và ức chế các enzym giảm đau, giống như aspirin, naproxen và các thuốc chống viêm không steroid khác.” Một nghiên cứu trên Tạp chí Dinh dưỡng đã chỉ ra rằng những người ăn một đĩa quả anh đào vào bữa sáng sẽ giảm 25% dấu hiệu chính của chứng viêm. Các nhà nghiên cứu khác nhận thấy tình trạng đau cơ giảm đi ở những người chạy bộ uống 350ml nước ép anh đào chua hai lần mỗi ngày trong 7 ngày trước khi chạy cự ly dài.

Thức ăn giảm đau
Quả anh đào có thể ngăn chặn tình trạng viêm và ức chế enzym giảm đau

2.2. Gừng

Gừng là một loại thực phẩm truyền thống giúp làm dịu dạ dày, giúp giảm say sóng và buồn nôn. Nó được cho là hoạt động bằng cách giảm đầy hơi và có thể ngăn chặn một thụ thể trong ruột gây ra nôn mửa. Gừng là thực phẩm chứa nhiều một loại chất hoạt động tương tự như aspirin và thuốc chống viêm, nó có thể giúp giảm đau nửa đầu, đau khớp và đau cơ.

Có rất nhiều cách để đưa gừng vào chế độ ăn uống của mỗi người. Ở Việt Nam, gừng cũng là một trong những gia vị phổ biến hàng đầu trong các bữa ăn. Ngoài ra, người bị đau mạn tính cũng có thể pha trà gừng bằng cách cho củ gừng đã cắt lát, gọt vỏ vào nước sôi và ngâm trong 15 phút. Để có nước chanh gừng, hãy kết hợp củ gừng mài, nước cốt chanh và mật ong với nước.

2.3. Nước ép nam việt quất

Các vết loét là kết quả của một lại vi khuẩn có tên là H. pylori gây ra, tấn công lớp màng bảo vệ của dạ dày hoặc ruột non. Thuốc kháng sinh là cách chữa bệnh thông thường, nhưng chúng ta có thể giúp ngăn ngừa vết loét ngay từ đầu bằng cách uống nước ép nam việt quất, nhờ khả năng ngăn chặn vi khuẩn H. pylori bám vào niêm mạc dạ dày. Một nghiên cứu cho thấy rằng chỉ uống một cốc nước ép nam việt quất mỗi ngày trong 3 tuần đã loại bỏ gần 20% tổng số trường hợp nhiễm H. pylori — mà không cần thuốc. Nhưng những loại nước ép nói chung dễ gây viêm khi chứa nhiều đường, vì vậy hãy sử dụng những loại nước ép nam việt quất 100% tự nhiên. Nếu nó quá đắng, hãy thêm nước hoặc chất làm ngọt tự nhiên như stevia.

2.4. Cá hồi, Cá trích, Cá mòi

Đặc điểm chung của 3 loại cá này là chứa ít thủy ngân. Ăn cá chứa ít thủy ngân và nhiều axit béo omega-3 có thể giúp giảm đau lưng. Ở một cơ thể khỏe mạnh, các mạch máu ở rìa đĩa đệm cột sống vận chuyển các chất dinh dưỡng quan trọng đến các đĩa đệm đó. Tiến sĩ Neal D. Barnard, tác giả của cuốn sách Foods That Fight Pain, cho biết nếu lưu lượng máu giảm, các đĩa đệm sẽ mất đi nguồn oxy và các chất dinh dưỡng khác, do đó chúng bắt đầu thoái hóa.

Omega – 3 giúp cải thiện lưu lượng máu và giảm viêm trong các mạch máu cũng như dây thần kinh. Nhưng để đạt hiệu quả tối đa, chúng ta cần bổ sung thêm loại axit béo này. Một nghiên cứu trên tạp chí Phẫu thuật Thần kinh cho thấy rằng dùng 1.200 mg EPA và DHA trở lên mỗi ngày có thể làm giảm cả đau lưng và cổ. Tiến sĩ Joseph C. Maroon, trưởng nhóm nghiên cứu, cho biết: “Bất kỳ lượng dầu cá nào cũng có lợi cho việc bảo vệ tim mạch và cải thiện tâm trạng. Một nghiên cứu trên tạp chí Pain cho thấy rằng mọi người nhận thức rõ hơn về sự khó chịu của họ khi họ nhăn mặt. (Một phần thưởng bổ sung: Omega-3 cũng có thể làm giảm sự co rút của não.)

2.5. Nghệ

Loại gia vị không thể thiếu của món cà ri này đã được sử dụng trong y học Ayurvedic trong nhiều năm để giảm đau và tăng tốc độ tiêu hóa. Nhưng các nhà nghiên cứu còn đặc biệt quan tâm đến nghệ vì một lý do khác: Đặc tính chống viêm của nó, nhờ sự hỗ trợ của một chất gọi là curcumin. Nghệ có thể bảo vệ cơ thể khỏi sự phá hủy mô và viêm khớp, đồng thời bảo vệ chức năng tế bào thần kinh tốt.

Thức ăn giảm đau
Curcumin trong nghệ có đặc tính chống viêm

Nghệ cũng là một trong những thực phẩm dễ chế biến. Ngoài làm món cà ri, người ta còn có thể rắc nghệ lên nước sốt salad, súp, ngũ cốc nấu chín và rau. Hoặc có được một liều lượng thậm chí còn cao hơn bằng cách bổ sung nghệ. (Hãy chắc chắn rằng nhãn ghi nó chứa 95% curcuminoids.) Và lưu ý: Khi nấu ăn với nghệ, hãy sử dụng cối xay tiêu. Dillard nói: “Nghệ và hạt tiêu đen nên luôn đi cùng nhau. Chất piperine trong hạt tiêu đen có thể giúp giải phóng chất curcumin từ nghệ.”

2.6. Sữa chua

Đối với khoảng 20% ​​người Mỹ mắc hội chứng ruột kích thích, đau dạ dày là một trong số những nguyên nhân hàng đầu. Một số chủng vi khuẩn thường có trong sữa chua (đặc biệt là B. Infantis và L. acidophilus) có khả năng làm giảm đau, viêm và đầy hơi, theo một đánh giá năm 2010. Một nghiên cứu khác cũng cho kết quả tương tự với B. lactis. Nhưng hãy mua sắm thông minh. Không phải mọi loại sữa chua đều chứa probiotics. Việc lựa chọn sữa là rất quan trọng. Những người ăn chay trường có thể nhận được liều lượng hàng ngày từ sữa chua đậu nành được làm giàu probiotic.

2.7. Cà phê

Cà phê không chỉ là một đồ uống không thể thiếu mỗi sáng đối với nhiều người. Đó còn là một loại thực phẩm giảm đau tốt. Tiến sĩ Andrew Weil, người sáng lập và giám đốc của Trung tâm Y học Tích hợp Arizona, cho biết: “Caffeine giúp giảm đau bằng cách thu hẹp các mạch máu giãn nở phát triển gây ra chứng đau đầu. Và cà phê mang lại hiệu quả giảm đau bằng cách làm giảm các hợp chất thúc đẩy cơn đau và khuếch đại tác dụng của các loại thuốc giảm đau khác. Tuy nhiên cà phê chỉ có tác dụng giảm đau nếu chúng ta không sử dụng nó thường xuyên.

2.8. Bạc hà

Nhai kẹo bạc hà có thể làm hơi thở thơm tho, nhưng có một lý do khác khiến chúng ta nên thử loại thảo mộc này. Tinh dầu bạc hà có trong bạc hà giúp ngăn ngừa co thắt cơ, một trong những lý do khiến tinh dầu bạc hà điều trị hiệu quả hội chứng ruột kích thích. Dầu bạc hà cũng rất hữu ích để giảm đau đầu. Xoa một ít lên thái dương hoặc cổ tay và hít thở hương thơm bạc hà.

Tiến sĩ, nhà thực vật học James A. Duke, tác giả của cuốn Hướng dẫn thực phẩm chữa bệnh bằng thuốc xanh, khuyên bạn nên pha trà bạc hà cho bất kỳ loại đau nào. Đổ nước sôi lên lá bạc hà và hãm cho đến khi trà đậm như ý muốn. Thêm lá cây mùa đông để tăng cường chất chống đau. Một hợp chất trong cây đông xanh gọi là methyl salicylate ngăn chặn các enzym gây viêm và đau. Ông nói: “Bạn cũng có thể gọi nó là aspirin thảo dược”

2.9. Đậu phụ

Khi nói đến nguyên nhân của tình trạng đau mạn tính, viêm xương khớp cần được liệt kê đầu tiên. Sự hao mòn ở các khớp – khiến sụn bị rách và xương tiếp xúc với nhau – là không thể hồi phục. Tuy nhiên, vẫn có hy vọng giảm thiểu tác động của tình trạng này.

Đậu phụ là thức ăn giảm đau
Đậu phụ là một trong những thực phẩm giúp giảm đau

Các nhà nghiên cứu từ Đại học Bang Oklahoma đã cho những người tham gia ăn 40g protein đậu nành (khoảng 1⁄4 cốc có vỏ) hoặc protein từ sữa trong ba tháng. Vào cuối nghiên cứu, cơn đau đã giảm đối với những người ăn protein đậu nành nhưng không giảm đối với những người trong nhóm protein sữa. Tiến sĩ James N. Dillard, tác giả của The Chronic Pain Solution, cho biết: “Tôi đang nói về đậu phụ, tempeh, các dạng lên men khác của đậu nành nguyên hạt – không phải protein phân lập từ đậu nành mà bạn thường thấy trong các món ăn nhẹ đã qua chế biến”. Nấu ăn với đậu phụ rất đơn giản miễn là bạn biết những điều cơ bản. Đậu phụ silken mềm và thường được sử dụng trong nước sốt kem, súp và món tráng miệng; đậu phụ chắc thường được nấu như thịt — chẳng hạn như ướp và nướng.

2.10. Ớt cay

Tương tự như các loại thực phẩm đã nêu ở trên, những loại ớt cay cũng có thể làm giảm cơn đau. Một thành phần trong ớt cay được gọi là capsaicin có khả năng giảm đau bằng cách kích thích các đầu dây thần kinh và làm cạn kiệt một chất hóa học truyền tín hiệu đau. Duke cho biết, bạn có thể mua các loại kem có chứa capsaicin ở hầu hết các hiệu thuốc.

Mặc dù giảm đau tại chỗ hiệu quả nhất đối với bệnh viêm khớp, nhưng ăn ớt cay cũng mang lại lợi ích chống đau. Duke thêm ớt vào súp và rưới tương ớt lên thức ăn của mình. Những loại ớt càng cay thì càng chứa nhiều capsaicin. Nhưng sau khi xử lý ớt cay, hãy rửa tay thật sạch.

Những cơn đau mạn tính hiện nay không còn là tình trạng hiếm gặp ở những người trưởng thành. Đặc biệt, khi chúng ta tiêu thụ nhiều đường hơn mức mà cơ thể có thể xử lý, nó sẽ làm tăng giải phóng các hợp chất gây viêm, cytokine và có thể làm tăng protein phản ứng gây viêm. Bên cạnh đó quá nhiều natri trong chế độ ăn uống có thể dẫn đến giữ nước, làm trầm trọng thêm những cơn đau. Trong trường hợp này, thuốc giảm đau có thể hiệu quả nhưng lại tiềm ẩn nhiều tác dụng phụ, do đó việc thay đổi chế độ ăn uống với một số loại thực phẩm có tác dụng chống lại những cơn đau là phương pháp được nhiều chuyên gia khuyến cáo áp dụng.

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