Anti-Inflammatory Recipe to Reduce Pain
Shared by Dr. Justin Thompson
Ginger, the star of this vibrant stir-fry, is a potent anti-inflammatory ingredient that has been used for centuries to alleviate pain and reduce inflammation. Studies have shown that ginger can be particularly effective in reducing muscle pain and soreness, making this dish an excellent choice for those dealing with chronic pain or recovering from intense physical activity. Combined with protein-rich shrimp and nutrient-dense bok choy, this quick and easy meal is both delicious and beneficial for managing inflammation.
Research
“Following ginger intake, a statistically significant pain reduction SMD = −0.30 ([95% CI: [(−0.50, −0.09)], P = 0.005]) with a low degree of inconsistency among trials (I2 = 27%), and a statistically significant reduction in disability SMD = −0.22 ([95% CI: ([−0.39, −0.04)]; P = 0.01; I2 = 0%]) were seen, both in favor of ginger. Patients given ginger were more than twice as likely to discontinue treatment compared to placebo ([RR = 2.33; 95% CI: (1.04, 5.22)]; P = 0.04; I2 = 0%]).”
“There is enough evidence to prove that ginger possesses multiple biological activities, especially antioxidant and anti-inflammatory capacities. In this review, we summarize the current knowledge about the bioactive compounds of ginger and their role in the inflammatory process and its signaling pathways. We can conclude that the compounds 6-shoagol, zingerone, and 8-shoagol display promising results in human and animal models, reducing some of the main symptoms of some inflammatory diseases such as arthritis. For lupus, 6-gingerol demonstrated a protective attenuating neutrophil extracellular trap release in response to phosphodiesterase inhibition. Ginger decreases NF-kβ in psoriasis, and its short-term administration may be an alternative coadjuvant treatment. Ginger may exert a function of supplementation and protection against cancer.”
“Participants consumed 2 grams of either raw (study 1) or heated (study 2) ginger or placebo for 11 consecutive days. Participants performed 18 eccentric actions of the elbow flexors to induce pain and inflammation. Pain intensity, perceived effort, plasma prostaglandin E2, arm volume, range-of-motion and isometric strength were assessed prior to and for 3 days after exercise. Results Raw (25%, –.78 SD, P = .041) and heat-treated (23%, –.57 SD, P = .049) ginger resulted in similar pain reductions 24 hours after eccentric exercise compared to placebo. Smaller effects were noted between both types of ginger and placebo on other measures. Daily supplementation with ginger reduced muscle pain caused by eccentric exercise, and this effect was not enhanced by heat treating the ginger.”
Ingredients: (always look for organic, natural, local and/or wild sourced ingredients)
- 1 lb large shrimp, peeled and deveined
- 3 tbsp coconut oil, divided
- 2 tbsp fresh ginger, minced
- 4 cloves garlic, minced
- 4 cups bok choy, chopped
- 1 red bell pepper, sliced
- 1 cup snap peas
- 1/4 cup low-sodium soy sauce
- 1 tbsp honey
- 1 tsp avocado oil
- 1/4 cup green onions, chopped
- 2 tbsp sesame seeds
Instructions
In a small bowl, whisk together soy sauce, honey, and sesame oil. Set aside.
Heat 1 tbsp coconut oil in a large wok or skillet over medium-high heat. Add shrimp and cook for 2-3 minutes until pink. Remove shrimp and set aside.
Add remaining 2 tbsp coconut oil to the wok. Add minced ginger and garlic, stirring for 30 seconds until fragrant.
Add bok choy, bell pepper, and snap peas to the wok. Stir-fry for 3-4 minutes until vegetables are crisp-tender.
Return shrimp to the wok and pour in the soy sauce mixture. Stir-fry for another 1-2 minutes until everything is well combined and heated through.
Remove from heat and stir in green onions.
Serve hot, garnished with sesame seeds.
Feel free to serve over your favorite rice or noodles.
Resources
Arcusa R., Villaño D., Marhuenda J., Cano M., Cerdà B., Zafrilla P. Potential Role of Ginger (Zingiber officinale Roscoe) in the Prevention of Neurodegenerative Diseases. Front. Nutr. 2022;9:809621. doi: 10.3389/fnut.2022.809621.
Ballester P, Cerdá B, Arcusa R, Marhuenda J, Yamedjeu K, Zafrilla P. Effect of Ginger on Inflammatory Diseases. Molecules. 2022 Oct 25;27(21):7223. doi: 10.3390/molecules27217223. PMID: 36364048; PMCID: PMC9654013.
Black C.D., Herring M.P., Hurley D.J., O’Connor P.J. Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise. J. Pain. 2010;11:894–903. doi: 10.1016/j.jpain.2009.12.013.
E.M. Bartels, V.N. Folmer, H. Bliddal, R.D. Altman, C. Juhl, S. Tarp, W. Zhang, R. Christensen,
Efficacy and safety of ginger in osteoarthritis patients: a meta-analysis of randomized placebo-controlled trials, Osteoarthritis and Cartilage, Volume 23, Issue 1, 2015, Pages 13-21, ISSN 1063-4584,
https://doi.org/10.1016/j.joca.2014.09.024.
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