Well, that was fun…and time-consuming! I was searching my computer for my tried-and-true recipes when I found two old files labeled “documents for the Compaq” and “documents from the Dell. Whoa! I have been using Macs for 25 years, so these recipes and articles were a treasure trove of recipes, articles, and many that were unfinished. The following was one such unfinished article that I was happy to complete in the early morning hours. I hope you enjoy it as much as I enjoyed finishing it.
Side note: plant allies and a gentle reminder are phrases that Rosemary Gladstar uses, and as I completed her herbal studies course this past summer, The Science and Art of Herbalism, they have now become part of my vernacular as well. Thanks, Rosemary!
Pain and Plants
Let’s begin with some definitions:
Chronic pain has been defined as pain that persists over a long period of time and is resistant to most medical treatments.
Inflammation is a basic way in which the body reacts to infection and irritation, and key features can include redness, warmth, swelling, pain, fever, chills, fatigue, headaches, and muscle stiffness. Inflammation is a type of immune response. In some diseases, the immune system inappropriately triggers an immune response even when there are no foreign substances to fight off. The diseases are called autoimmune diseases, and the body’s normally protective immune system damages its own tissue. An example of such a disease is rheumatoid arthritis. Arthritis is a general term that describes inflammation in joints.
Arthritis drugs: There is one very important enzyme called cyclooxygenase or COX that comes in 2 forms, COX-1 and COX-2. COX-2 is the enzyme responsible for inflammation and pain. Some medications block COX-2 and, therefore, pain. One commonly used form is non-steroidal anti-inflammatory drugs (NSAIDs) inhibitors commonly known as aspirin, ibuprofen, Naproxen (Aleve), and Celecoxib (Celebrex), among others. The problem with NSAIDs is that COX-1 produces a substance called prostaglandins that supports platelets and protects the stomach, but COX inhibitors reduce prostaglandins, so stomach upset and even ulcers in the stomach are side effects.
While pharmaceutical drugs such as NSAIDs are effective at reducing pain and inflammation, their long-term use can come with unwanted side effects, particularly irritation of the stomach lining and increased risk of ulcers. For individuals living with chronic pain, especially inflammatory conditions such as arthritis, this creates a need for safer long-term strategies.
Interestingly, many modern pain-relieving drugs were originally derived from plants. Long before laboratories synthesized medications, traditional healers relied on botanicals to ease pain, calm inflammation, and support healing. Today, research continues to explore how certain plants influence inflammatory pathways — including the COX-2 enzyme — without the same degree of gastrointestinal side effects.
Let’s explore some of the most promising plant allies.
Turmeric (Curcuma longa)
One of the most researched anti-inflammatory plants is turmeric. Its active compound, curcumin, has been shown to inhibit inflammatory pathways, including COX-2 and other mediators such as NF-κB.
Turmeric has traditionally been used in Ayurvedic medicine for joint pain, digestive disorders, and wound healing. Modern studies suggest it may help reduce pain in osteoarthritis and rheumatoid arthritis.
Because curcumin is poorly absorbed on its own, it is often combined with black pepper extract (piperine) to enhance bioavailability.
Willow Bark (Salix species)
Willow bark is one of the oldest known pain remedies. It contains salicin, which the body converts into salicylic acid — a compound related to aspirin.
Historically used for headaches, back pain, and arthritis, willow bark works similarly to NSAIDs but is often gentler on the stomach due to its natural buffering compounds.
However, individuals sensitive to aspirin or on blood-thinning medications should use caution.
Ginger (Zingiber officinale)
Ginger is more than a digestive aid. It contains active compounds called gingerols and shogaols, which exhibit anti-inflammatory and analgesic properties.
Research suggests ginger may help reduce muscle soreness, menstrual pain, and arthritis-related inflammation. Like turmeric, it appears to influence inflammatory pathways, including prostaglandin synthesis.
Boswellia (Boswellia serrate)
Also known as Indian frankincense, Boswellia contains boswellic acids that inhibit inflammatory enzymes, particularly 5-LOX, another pathway involved in inflammation.
Boswellia has shown promise in improving symptoms of osteoarthritis and inflammatory bowel conditions.
Capsaicin (Capsicum species)
Derived from chili peppers, capsaicin works differently from COX inhibitors. It reduces levels of substance P, a neurochemical responsible for transmitting pain signals.
Topical capsaicin creams are commonly used for nerve pain, arthritis, and post-herpetic neuralgia.
Devil’s Claw (Harpagophytum procumbens)
Native to southern Africa, Devil’s Claw contains harpagosides, compounds believed to reduce inflammation and relieve lower back and joint pain.
Some studies suggest effectiveness comparable to mild NSAIDs for certain conditions.
Beyond COX Inhibition: A Broader View
Unlike synthetic medications that typically target a single pathway, plant medicines often work through multiple mechanisms:
· Modulating inflammatory enzymes
· Reducing oxidative stress
· Supporting circulation
· Calming overactive immune responses
This multi-target approach may explain why some botanicals provide relief without the same intensity of side effects seen in single-target pharmaceuticals.
A Note on Safety
“Natural” does not automatically mean safe. Plants can interact with medications, affect blood clotting, alter blood pressure, or stimulate immune activity. Individuals with chronic disease, autoimmune conditions, or those taking prescription medications should consult a qualified healthcare provider before beginning herbal therapy.
The Future of Pain Management
As rates of chronic pain continue to rise, especially in inflammatory and autoimmune conditions, there is growing interest in integrative approaches. Nutrition, stress management, movement, and plant-based therapies may work together to reduce reliance on long-term pharmaceutical use.
Modern medicine began in the forest and field. Perhaps the next chapter of pain management will return there — blending ancient botanical wisdom with modern scientific understanding. I believe it will.
A Soothing Anti-Inflammatory Tea
Herbal teas offer a gentle and nourishing way to support the body’s natural response to inflammation. The following blend combines herbs traditionally used to ease joint discomfort, calm inflammation, and support circulation.
Golden Comfort Tea
Ingredients (1–2 servings):
· 1 teaspoon grated fresh turmeric (or ½ teaspoon dried powder)
· 1 teaspoon grated fresh ginger
· 1 teaspoon dried willow bark (optional; avoid if allergic to aspirin or on blood thinners)
· 1 pinch freshly ground black pepper
· 2 cups water
· Raw honey or lemon to taste
Directions
1. Bring water to a gentle boil.
2. Add turmeric, ginger, and willow bark.
3. Reduce heat and simmer for 10–15 minutes.
4. Strain into a mug.
5. Add a pinch of black pepper (to enhance curcumin absorption).
6. Sweeten lightly with honey or add lemon if desired.
Why it works:
Turmeric and ginger help modulate inflammatory pathways. Willow bark supports pain relief. Black pepper enhances the absorption of turmeric’s active compounds. The result is a warming tea that supports circulation and may ease stiffness. P.S. These were my Mom’s tea cups. XO
An Anti-Inflammatory Meal: Turmeric-Ginger Lentil Stew
Food itself can be powerful medicine. Diets rich in whole plants, healthy fats, and spices have been shown to support reduced inflammatory markers in the body.
This simple stew combines fiber, phytonutrients, and anti-inflammatory spices in a comforting dish.
Ingredients
· 1 tablespoon extra-virgin olive oil
· 1 small onion, diced
· 2 cloves garlic, minced
· 1 tablespoon grated fresh ginger
· 1 teaspoon turmeric powder
· 1 teaspoon ground cumin
· ½ teaspoon ground coriander
· 1 cup red lentils, rinsed
· 1 carrot, chopped
· 1 celery stalk, chopped
· 4 cups vegetable broth
· 1 cup chopped spinach or kale
· Juice of ½ lemon
· Sea salt and black pepper to taste
Directions
1. Heat olive oil in a large pot over medium heat.
2. Add onion and sauté until translucent.
3. Stir in garlic and ginger; cook 1 minute.
4. Add turmeric, cumin, and coriander; stir until fragrant.
5. Add lentils, carrot, celery, and broth.
6. Bring to a boil, then reduce to a simmer for 20–25 minutes until lentils are tender.
7. Stir in spinach and cook 2–3 more minutes.
8. Finish with lemon juice, salt, and pepper.
Why it works:
· Lentils provide fiber that supports gut health, which plays a role in immune regulation.
· Olive oil contains oleocanthal, a compound shown to have anti-inflammatory effects similar to mild NSAIDs.
· Turmeric and ginger modulate inflammatory pathways.
· Leafy greens supply antioxidants that combat oxidative stress.
A Gentle Reminder
While food and herbs can support the body’s natural healing processes, they are best used as part of a comprehensive approach that includes movement, adequate sleep, stress reduction, and appropriate medical care when needed.
An Anti-Inflammatory Smoothie
For those who prefer something quick and refreshing, a daily smoothie can be an easy way to incorporate inflammation-modulating nutrients into the diet. This recipe combines antioxidants, omega-3 fats, fiber, and warming spices known to support a balanced immune response.
Berry-Ginger Omega Smoothie
Serves 1
Ingredients:
· 1 cup unsweetened almond or coconut milk
· ½ cup frozen blueberries
· ½ cup frozen strawberries
· 1 tablespoon ground flaxseed or chia seeds
· ½ teaspoon grated fresh ginger
· ½ teaspoon turmeric powder
· 1 pinch black pepper
· ½ small banana (optional, for creaminess)
· 1 handful fresh spinach, optional
Directions:
1. Place all ingredients in a blender.
2. Blend until smooth and creamy.
3. Serve immediately.
Why it works:
· Berries are rich in anthocyanins, powerful antioxidants that help combat oxidative stress associated with chronic inflammation.
· Flaxseed and chia seeds provide omega-3 fatty acids, known to support a balanced inflammatory response.
· Ginger and turmeric help modulate inflammatory pathways.
· Leafy greens contribute additional antioxidants and phytonutrients.
This smoothie can serve as a nourishing breakfast or an afternoon reset for those managing chronic inflammatory conditions.
Returning to Our Roots
Pain is one of the body’s most powerful signals. It tells us that something is out of balance — whether injury, infection, immune dysregulation, or chronic stress. Modern medicine has given us tools that can quiet this signal quickly and effectively, yet many of these tools come with trade-offs when used long-term.
Plants offer a different kind of support. Rather than silencing a single pathway, many botanicals work gently across multiple systems — modulating inflammation, reducing oxidative stress, calming immune overactivity, and supporting circulation and tissue repair.
From willow bark, the ancestor of aspirin, to turmeric and ginger in our kitchens, the line between medicine and food becomes beautifully blurred. The forest and field have always served as humanity’s original pharmacy.
As research continues to explore the complex chemistry of plants, we are rediscovering what traditional healing systems have long understood: nature provides tools not only to survive, but to restore balance.
While herbs and anti-inflammatory foods are not a replacement for appropriate medical care, they may offer meaningful support for those living with chronic pain. Combined with movement, rest, stress management, and mindful nutrition, plant-based strategies can become part of a comprehensive and empowering approach to healing.
In the end, perhaps pain management is not just about suppressing symptoms — but about nurturing the body back toward equilibrium.
