Another study on behalf of the International Arthritis Action Group, found 47 percent of Australians in pain do not use medication because they're worried about side effects, or feel they don't know enough about the risks and benefits of treatment. Some do try medication but if it doesn't work they're reluctant to discuss an alternative with their GP or specialist. Often they give up searching for help and assume they have to live with soreness and pain. Not so.

Paracetemol may be effective for a first line of defence, but for long term relief it may be worth considering these 7 natural food and supplement options.

OMEGA 3 FISH OIL.

Fish oils are derived from deep sea fish such as salmon, mackerel, sardines, anchovies and tuna. They provide a rich source of the omega 3 fatty acids EPA and DHA. According to Dr Ronald Klatz, president of American Academy of Anti-aging Medicine, omega 3s are excellent anti inflammatories, which may be beneficial in the pain relief of rheumatoid and osteoarthritis.

Omega 3 fatty acids may also be taken in capsule form and can be beneficial when combined with glucosamine sulfate. One helps to build and support cartilage, the other works to ease inflammation.

COOKED VEGETABLES AND OLIVE OIL.

A diet loaded with cooked vegetables and olive oil, may help reduce the pain, swelling and discomfort of rheumatoid arthritis, according to a study from Harvard School of Public Health and reported in American School of Clinical Nutrition.

Your body makes bad prostoglandins that cause swelling and pain and good prostoglandins that prevent swelling and pain. Aspirin and other arthritis pain medicines contain drugs that block the bad prostoglandins.

Cooked vegetables and olive oils contain polyunsaturated and monounsaturated oils that are used by your body to make the good prostoglandins that block pain and swelling. They are also loaded with antioxidants.

ASHWAGHANDA ROOT.

This herb is used extensively in Ayurveda, the traditional medicine of India. It stimulates immunity and as an antioxidant, reduces cell damaging free radicals.

Its anti inflammatory properties have been shown to be helpful for the pain of arthritis.

LEMON BALM.

An important antioxidant containing a high concentration of phenols, chemicals that fight cell damaging toxins. It can help decrease the pain of inflammatory conditions such as arthritis.

EVENING PRIMROSE OIL.

The active ingredient in this plant is gamma linoleic acid [GLA] an omega 6 fatty acid. Supplementing with evening primrose oil may help in the treatment of rheumatoid arthritis pain. Taken by many women to relieve period pain, it could also cut the chances of women with breast cancer having a relapse, according to an American study published in the Journal of the National Cancer Institute.

SULPHUR RICH FOODS.

Sulphur is vital for the repair and rebuilding of bones, cartilage and connective tissue. Sulphur rich foods include cabbage, onion, broccoli, garlic, leak and eggs.

Sulphur can be taken in supplement form as MSM {Methyl sulfonyl methane} and is often included in formulas that include glucosamine and chondroitin. According to Dr Ronald M. Lawrence, of the UCLA School of Medicine and Founding Member of the American Association for the Study of Pain, people with joint issues often lack the proper amount of sulphur to let the body heal itself.

WILLOW BARK.

White willow bark is a natural aspirin. According to naturopath Ron Gellatley, it reduces swelling and pain without any side effects. Try drinking away stiffness and pain with a cup of hot willow bark tea. To brew the tea, add one teaspoon of dried willow bark to a cup of boiled water. Steep for 5 minutes, then strain before drinking.