Photo by Tyllie Barbosa

I grew up in a family where my mom would make potions of hot water, ginger and garlic to drink for my sore throat way before offering me any cough medicine. However, in the current culture we live in, if you’re someone who suffers of any ailments, you can find yourself popping a pill for anything from a stomachache to a sore knee and beyond.

It’s no wonder that many of us would rather brave through a headache, than feel like a walking drug store after all the pills we would have to take in order to feel okay again. While over the counter medications definitely serve a purpose and not every sign of illness can or should be treated with food alone, for all those minor pains that can occur in our lives, there is research that proves you can get some pain-fighting effects from food. Below is a round up of some of my favorites to help you feel better naturally.

Coffee:

Good for: Headaches and migraines

Not only serving as my side-kick which makes me feel like I can actually conquer my inbox every morning, studies show that 200 milligrams of caffeine-about the amount in 16 ounces of brewed coffee-provides relief from headaches, including migraines.

Ginger:

Good for: Common cold, upset stomach, sore muscles and joints

You’ve probably been handed a cup of ginger-lemon tea to treat your upset stomach or cold in the past. But, ginger isn’t just good at relieving those common symptoms, in fact ginger is rich in inflammation-fighting compounds, such as gingerols, which may reduce the aches of osteoarthritis and soothe sore muscles. In a recent study, people who took ginger capsules daily for 11 days reported 25 percent less muscle pain when they performed exercises designed to strain their muscles (compared with a similar group taking placebo capsules). Another study found that ginger-extract injections helped relieve osteoarthritis pain of the knee. Ginger may also help relieve pain and symptoms in other types of arthritis, including psoriatic arthritis. The Arthritis Foundation recommends ginger as a safe and alternate therapy to try, to help improve symptoms.

Sage:

Good for: Sore throat

Speaking of the common cold and sore throats, did you know sage can actually help alleviate that achy feeling? When your throat is scratchy and irritated, try sipping on a tea made from brewed sage leaves. It's a remedy recommended by herbalists that has some support from clinical trials. A study found that spraying sore throats with a sage solution gave effective pain relief compared to a placebo.

Salmon:

Good for: Stomachache and joint ache

I know, you probably weren’t expecting this one huh? But let me tell you, preliminary studies suggest that omega-3s may help quell the aches and pains of rheumatoid arthritis. And that's no surprise, since omega-3s are touted for their ability to reduce inflammation. In addition to soothing aching joints, omega-3s can also tame your troubled tummy (especially when caused by stress) according to a Scandinavian Journal of Nutrition study.