Before you pop a painkiller, look in your cupboard

Before you pop a painkiller, look in your cupboard for a safer, healthier option.

Most of us pop a painkiller without a second's thought: for a hangover, a cold or aching joints. However, new research shows we may be doing more harm than good. Researchers at the University of Edinburgh found taking more than the daily recommended dosage of a painkiller, even just a small amount more, can sometimes have fatal consequences.

"Painkiller dosages, like all medicine doses, are designed to give the body the ability to rid itself of the medicine, but taking too much doesn't give the body a chance to do this," says Dr Ronald McCoy, spokesman for the Royal Australian College of General Practitioners. "While taking one or two extra tablets a day may not seem much, their adverse effects can build up quickly over time, especially with the common painkiller paracetamol. Only ever take the recommended dosages."

There is an alternative. Some foods contain natural anti-inflammatory ingredients, which work as well as, or better than, over-the-counter medicines.

Extra-virgin olive oil

How it works: "Studies at the University of Pennsylvania, and more recently in Australia, have shown that olive oil, particularly extra-virgin olive oil, is rich in a chemical called oleocanthal, a naturally occurring anti-inflammatory substance with very similar properties to the drug ibuprofen," Associate Professor Catherine Itsiopoulos, head of Dietetics and Human Nutrition at La Trobe University, says.

Dosage: Add a tablespoon to your daily diet.

Good for: Treating and preventing a scratchy throat. "Oleocanthal gives virgin olive oil that bite in the back of the throat," Itsiopoulos says. "The sharper the taste, the better it is for treating your cold or flu."

May also help: There is a possibility it may lower your risk of heart disease and some cancers. "It also helps maintain the body's natural defence mechanisms such as anti-microbial effects, anti-inflammatory effects and normal clotting," Itsiopoulos says.

Cherries

How they work: If you have just completed a hard workout, reach for cherry juice or a bowl of cherries to aid muscle repair. Researchers at the Sports and Exercise Science Research Centre at London South Bank University in the UK found that 90 per cent of athletes who were given cherry juice before and after training reported a return of muscle strength within 24 hours.

Dosage: Add a handful to your daily juice or fruit salad.

Good for: Preventing muscle pain. "The bright red colour of the cherries, called anthocyanins, are anti-inflammatories, which may decrease oxidative damage to muscles after exercising," Itsiopolous says.

May also help: According to research at the University of Michigan in the US, a regular intake of cherries may lower the risk of heart disease, stroke and type-2 diabetes.

Turmeric

How it works: Turmeric may be your best bet for treating joint pain. "Curcumin [a chemical in the spice], contains anti-inflammatory ingredients to help myriad aches, pains and upsets," Itsiopoulos says.

Dosage: Add a teaspoon to a curry or a glass of warm water.

Good for: Stomach upsets, headaches and period pain.

May also help: "Turmeric prevents 'bad' LDL cholesterol from causing oxidative damage, which can affect arteries around the heart," Itsiopoulos says.

Salmon

How it works: "Salmon is one of the richest sources of omega-3 or fish oils, which have been shown to have strong anti-inflammatory effects," Itsiopoulos says.

Dosage: Three serves a week. You can also eat other foods containing omega-3, such as tuna, mackerel or walnuts.

Good for: Preventing premenstrual tension symptoms, heart disease and the onset of colds and flu. It is also beneficial for sore joints. Collated reports have found patients suffering from rheumatoid arthritis or joint pain who supplemented their diet with EPA-rich omega-3 fats for three to four months reduced their joint pain intensity by 26 per cent.

May also help: "The pink colour of salmon is due to a newly discovered antioxidant called astaxanthin, which can protect cells from damage and boost immunity," Itsiopoulos says. "Salmon is also a good source of a trace mineral called selenium, which has anti-cancer properties and is also important for strengthening the body's immune system."

Cinnamon

How it works: "In experimental studies, cinnamon has been shown to have strong antioxidant properties," Itsiopoulos says. "It may also prevent glycoxidation – damage to cells caused by high levels of blood glucose."

Dosage: Half to one teaspoon per day. Sprinkle it on yoghurt or add to warm water.

Good for: Treating period pain and stomach cramps.

May also help: "Cinnamon improves circulation, so it's good for pain related to poor circulation," Itsiopoulos says. "It may also prevent stomach ulcers, urinary tract and yeast infections, tooth decay and gum disease."

Move it to lose it

"Exercise encourages lymphatic drainage and rids your body of harmful waste products, a surplus of which can lead to pain," says Chris van Hoof, director of Chisel Fitness. "The more efficient your body is at this, the quicker the inflammation process will be resolved."