Sore Muscles? Skip The Ibuprofen And Try This Fruit Instead

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Delayed-onset muscle soreness (DOMS) is a common issue for people who exercise and people who work out a lot. This soreness usually starts the day after a hard workout. It’s caused by tiny tears in the muscle fibers that lead to inflammation. The usual way to treat this soreness is by taking over-the-counter drugs called NSAIDs (nonsteroidal anti-inflammatory drugs), such as ibuprofen. While these drugs can help, they also come with risks.

However, did you know there are natural ways to fight this muscle soreness? In this blog, we discuss how we normally fight muscle soreness, why the traditional way isn’t the best, and what you can do instead!

The Dangers of NSAIDs

NSAIDs are widely used to reduce pain and inflammation. Ibuprofen is often considered the safest among them, especially when compared to drugs like naproxen.

However, even ibuprofen can have serious side effects. It can cause stomach problems like upset stomach, ulcers, and internal bleeding. In rare cases, it can lead to more severe issues like stomach or intestinal perforation, which might require a hospital visit. There’s even a small chance that taking ibuprofen could land you in the hospital.

NSAIDs don’t just harm the stomach. They can also damage the small intestine, making it leaky within hours and inflaming the bowels within days. This is a recent discovery, and it shows how important it is to find safer ways to handle muscle soreness (source).

Natural Alternatives: The Role of Fruit

Researchers are looking at fruits that have natural anti-inflammatory properties as safer alternatives. For example, cherries have been studied for their ability to reduce muscle soreness due to their anti-inflammatory nutrients called flavonoids (source).

Interestingly, these nutrients work even better when combined with exercise. Studies have shown that people who exercise absorb these helpful compounds more effectively than people who don’t exercise, possibly because exercise changes the good bacteria in their guts (source).

Watermelon: A Juicy Solution

New research has found another helpful fruit: watermelon. A study in Spain tested the effects of watermelon on muscle soreness. Participants did intense exercise after drinking either two cups of fresh blended watermelon or a placebo drink without watermelon (source).

The results were clear. Those who drank the watermelon were much less sore the next day—rating their soreness around one on a scale of one to five, compared to closer to two for those who drank the placebo.

Why Watermelon Works

Watermelon has several compounds that help reduce inflammation and soreness. One important compound is citrulline, an amino acid found in high amounts in watermelon. Citrulline can improve athletic performance and reduce muscle fatigue by increasing blood flow and oxygen to muscles.

Watermelon is also rich in antioxidants like vitamin C and lycopene. These antioxidants help reduce oxidative stress and inflammation, which are major causes of muscle soreness. The combination of citrulline and antioxidants makes watermelon a powerful natural remedy for muscle pain.

Other Health Benefits

Watermelon does more than just help with muscle soreness. Its high water content (over 90%) helps keep the body hydrated, which is important for overall health and recovery after exercise. Proper hydration helps nutrients reach cells and removes waste products efficiently.

Watermelon is also low in calories and high in vitamins and minerals, including vitamins A and B6, which support the immune system and energy metabolism. Its natural sugars provide a quick source of energy, making it a great post-workout snack.

Embracing Natural Remedies

The watermelon study shows how natural compounds in fruits and vegetables can be effective and safer than synthetic drugs. While the pharmaceutical industry creates powerful medications, nature already provides many helpful compounds.

Functional foods, which have health benefits beyond basic nutrition, are becoming more recognized for their ability to prevent and manage health conditions. Including more functional foods like watermelon in our diets can reduce the need for medications with harmful side effects.

Practical Tips for Using Watermelon

Here are some easy ways to include watermelon in your recovery routine:

1. Pre-workout snack: Eating watermelon before a workout can give you hydration and an energy boost. Blend it into a smoothie or eat it as a snack.
2. Post-workout recovery: After a tough workout, enjoy two cups of fresh blended watermelon to help reduce muscle soreness. It’s a tasty and hydrating way to recover.
3. Regular consumption: Eating watermelon regularly can provide ongoing benefits. Add it to salads, desserts, or eat it on its own.

Conclusion

As we look for healthier lifestyles, it’s important to find natural remedies that are effective and safer than synthetic drugs. Watermelon, with its citrulline and antioxidants, is a promising natural way to reduce muscle soreness. By using functional foods and the power of nature, we can improve our health and well-being while avoiding the risks of traditional medications.

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.