Sometimes you overdo it. You lifted too much, ran too far, chafed (drink!) your legs riding your bike, or rowed for an entire F1 race. You need some relief. That relief nearly always comes from some type of painkiller. I suppose you could drink until you don’t feel anything, but I can’t recommend that in GlibFit.

There are two main classes of over-the-counter pain medicines: acetaminophen (Tylenol) and nonsteroidal anti-inflammatory drugs (NSAIDs). Acetaminophen works by dulling pain receptors in the brain. NSAIDs lower the production of prostaglandins. These hormone-like chemicals irritate nerve endings, causing inflammation and pain. Common NSAIDs include aspirin, Advil, Motrin, and Aleve. NSAIDs are also available as creams, think Ben-Gay or Aspercreme.

Aspirin starts to work in about 15 minutes and brings meaningful relief in about 45 minutes. NSAIDs have a broader range of times before they take effect. Ibuprofen, for example will likely bring some relief in 15- 30 minutes (this does vary from person to person) but takes one to two hours to reach full effect.

Moving beyond sore muscles, you may want to pay attention to chronic inflammation. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation. Needless to say, adhering to a diet that avoids inflammation has significant health benefits.

 

Foods that cause inflammation:

  • refined carbohydrates, such as white bread and pastries (Mmm doughnuts)
  • French fries and other fried foods
  • soda and other sugar-sweetened beverages
  • red meat (burgers, steaks) and processed meat (hot dogs, sausage)
  • margarine, shortening, and lard

 

Anti-inflammatory foods include:

  • tomatoes
  • olive oil
  • green leafy vegetables, such as spinach, kale, and collards
  • nuts like almonds and walnuts
  • fatty fish like salmon, mackerel, tuna, and sardines
  • fruits such as strawberries, blueberries, cherries, and oranges

 

 

This week’s music.