Foods to Avoid

• Try a rotation diet first, to see if there are foods to which you are allergic or have an intolerance. Eating such foods can cause an inflammatory response which leads to a variety of diseases, as well as chronic pain. Keep a food diary and eliminate any foods you suspect may cause problems, one at a time, for two to three weeks. Then re-introduce the suspect food to see if your symptoms are worsened. In general, avoid processed food which contains chemicals and a host of additives, as it's difficult to know what substance might be bothering you. Choose instead whole and organic foods. With packaged foods, look for labels with the fewest ingredients.
  
  

Foods That Heal

• Select foods that are full of vitamin C, vitamin B1 (thiamin), potassium, calcium and magnesium, as deficiencies of these nutrients are often the cause of muscle aches and pains. Fruits and vegetables are chock-full of these vitamins and minerals, so aim for a minimum of five servings daily, although 9 to 13 is even better. Foods rich in vitamin C include citrus, berries, melons, peppers, dark-green leafy vegetables, potatoes and tomatoes; B1 is found in whole-grain and enriched grain products, pork, liver and other organ meats; foods with potassium include apricots, avocados, bananas, cantaloupe, grapefruit, honeydew, kiwi, oranges, prunes, strawberries, potatoes, tomatoes and dried fruits; calcium-containing foods include dairy, dark green leafy vegetables, fish with edible bones, tofu made with calcium sulfate and enriched foods like juice; for magnesium, choose legumes, nuts, whole grains and green vegetables.
  
  

Herbs and Supplements

• Supplement in moderate amounts with products which can help ease muscle aches, such as oral doses of astaxanthin, bromelain, creatine, MSM (methyl sulfonyl methane), protease enzymes, black cohosh or horse chestnut. You can also try applying aanica (Aanica Montana) oil to painful areas twice daily. Check with your doctor first before trying supplements, and be on the alert for any allergic reactions such as headache, nausea, dizziness or rashes.