There have been at least eight randomized, double-blind, placebo-controlled trials of ginger for pain.
You may remember that I previously explored the use of spinach for athletic performance and recovery, attributed for its anti-inflammatory effects. Most athletes do not use spinach to beat infections. that they use Drugs, usually non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, which is used Up to 95 percent of college athletes and three-quarters of children play High school football. They use it not only for inflammation, but also for prevention “before participating in sports.” prevent Pain and inflammation before it occurs. However, scientific evidence for this approach is currently lacking, and athletes should be aware of the potential risks in using NSAIDs as a preventative agent.” included Gastrointestinal pain, bleeding, kidney damage, liver damage.
There was one study in particular that astounded everyone: A study of thousands of marathon runners found that these taking Over-the-counter pain relievers before the race had five times the incidence of organ damage. Nine were hospitalized – three with kidney failure after taking ibuprofen, four with GI bleeding after taking aspirin, and two with heart attacks, as well as after taking aspirin. In contrast, none of the control group finished in hospital. No painkillers, no hospital. Moreover, the painkillers did not even work. “An analysis of the pain reported by respondents before and after the race showed no significant identifiable advantages” to taking the drugs, so it appears that there are only negatives.
what about Use ginger instead? This is the topic of my video Ground ginger to reduce muscle pain. In that marathon study, as you can see below and at 1:33 in my country videothe most common adverse effect of taking Medications were gastrointestinal spasms. Ginger, unlike aspirin or ibuprofen-type medications, may actually be to improve Gastrointestinal function. For example, endurance athletes can experience nausea, and ginger is prized for its anti-nausea properties.
OK, but does it work on muscle soreness?
there You have At least eight randomized, double-blind, placebo-controlled trials of ginger for pain — for everything from osteoarthritis to IBS to periods of pain. I’ve made videos about all of those, as well as using it to treat migraines. Generally speaking, ginger extracts, like the ginger spice powder you get from any grocery store have found To be “clinically effective” for pain relief with a “better safety profile than non-steroidal anti-inflammatory drugs.” As you can see below and at 2:22 in my country videoHowever, ginger worked better in some studies than in others, which “is likely at least in part due to the strong relationship between the effect of the dose that [was] The specific and wide range of doses used between studies under analysis (60-2000 mg extract/day). “
drugs work out respression An enzyme in the body called cyclooxygenase 2 (COX-2), which causes inflammation. The problem is that it also suppresses cyclooxygenase-1 (COX-1), which does good things like protect the lining of the stomach and intestines. “Since COX-1 inhibition is associated with gastrointestinal irritation, selective inhibition of COX-2” – the inflammatory enzyme – “should help reduce this side effect” and offer the best of both worlds. This is what ginger seems to do. You can also We see Below and at 3:11 in my country videoThe two ginger compounds had no effect against the “good” COX-1 enzyme, but they could significantly lower COX-2, the enzyme that stimulates inflammation.
OK, but does ginger ease muscle soreness? Not sharply it seems. You cannot take it as a drug. When people Given 1 teaspoon of ginger before a bike ride, there was no difference in calf muscle pain over 30 minutes, as you can see below and at 3:34 in my video. “However, ginger has Eases Daily progression of muscle pain. “It appears that eating ginger five days in a row”acceleration Maximum strength recovery after high load…[weight-lifting] exercise protocol. When you put all the studies together, it appears that “one dose of ginger has little or no effects on muscle pain,” but if you take a teaspoon or two for a few days or weeks, maybe in pumpkin juice or something, you might be able to reduce the pain. muscles and soreness, and “accelerate the recovery of muscle strength …”
Is fresh ginger better than powdered? Maybe not. As you can see below and at 4:12 in my country videothere be All kinds of compounds in ginger go by creative names like gingerols, gingerdiols, and gingerdiones, but perhaps the most potent anti-inflammatory ingredient is a compound called shogaols.
It is interesting that dried ginger it contains More than fresh, which “justifies the uses of dry ginger in traditional medicine systems to treat various ailments due to oxidative stress and inflammation.” In that case, why not just give the shogaol component extracted in the pill alone? As you can see below and at 4:41 in my country videoEach of the active ingredients of ginger separately scale down Some infections are more than others, but the whole ginger is greater than the sum of its parts.
However, you can Strengthen The shogaol content of whole ginger by drying it, as it is one of the most important dehydration products of ginger. In fact, they are created when ginger dries up. Ginger may heat up a plus More shogaol focus, so could hot ginger work better against pain than raw? You don’t know, until you put it to the test. study to examine Effects on muscle pain for 11 days of a teaspoon of raw ginger versus ginger that has been boiled for three hours. As you can see below and at 5:22 in my country videothere I was Significant reduction in muscle soreness after a day of iron infusion in the cooked ginger group – and the same benefit was achieved with raw ginger. Either way, “Daily consumption of raw and heat-treated ginger resulted in a moderate to significant reduction in muscle pain after exercise-induced muscle injury.”
Here is the link to the video I mentioned: Friday flashback: foods to improve athletic performance and recovery.