If you’ve recently joined the 100 million Americans who suffer from chronic pain, you know there’s plenty of people searching for ways to manage their pain symptoms just like you. The next few months, as you continue to navigate your new diagnosis, will be critical as you find ways to improve your quality of life while dealing with your symptoms day in and day out.
Many people dealing with chronic pain turn to painkillers to numb their pain. This has led to a national drug epidemic. But it’s important to recognize that medication for pain management is just that, a very temporary diminishment of pain symptoms. Pain pills are not a cure.
For these reasons, in 2016, the Center for Disease Control issued new prescribing guidelines. And notably, non-opioid therapy is the preferred method of treatment for chronic pain. Essentially, there is not enough evidence to suggest that the benefits outweigh the risks when it comes to using opioid drugs. And the risks are clear, as the National Institute on Drug Abuse estimated 64,000 Americans lost their lives to overdoses in 2016.
The good news is research shows three holistic changes can help manage your pain.
1. Change Your Diet
Scientists have discovered that there is a direct link between the pain we experience and the amount of inflammation that exists in our body. And systemic inflammation can be controlled by what we feed our systems. If you’re regularly partaking in sugar, oil, fried foods, red meats, white flour, dairy, and artificial sweeteners and additives, you’re actually increasing inflammation in your body. Instead, you can treat your pain symptoms with foods, herbs, and spices that will actually fight to reduce inflammation. This is known as an anti-inflammatory diet. It includes these key components:
- Foods high in omega 3 fatty acids, like salmon, flaxseed, and walnuts.
- Fruits and vegetables, especially onions, garlic, and peppers.
- Herbs and spices, including turmeric, rosemary, ginger, oregano, and cinnamon. Green tea can also help.
2. Get Moving
Exercise can be one of the best forms of medicine you prescribe yourself, and research shows it actually works to reduce pain levels. In one study, participants began bicycling for 30 minutes a day, three times a week for a period of six weeks, while the other group maintained their normal lifestyle routines without adding fitness. At the end of the six-week period, scientists measured pain thresholds with a probe applied to the arm. Those that participated in the biking, only three times a week, had a much greater ability to withstand pain.
Here are the types of physical activities you should be adding to your life:
- Flexibility training – At least once a day, take the time to stretch your muscles. This will prevent them from becoming stiff or tight. In addition, it will increase your flexibility and range of motion which can reduce pain.
- Strength training – Stronger muscles don’t have to work as hard as muscles that are weak, and this means less aches and pains. Consider a strength workout with kettlebells and resistance bands, and even work with your own body by doing squats, pushups, and planks.
- Aerobic training – Aerobic exercise is also proven to reduce pain perception, so like the bikers, consider adding 30 minutes a day, three times a week of cycling, swimming, brisk walking, cross-country skiing, or other activities that increase your heart rate.
3. Tap Into Your Inner Zen
One of the most often overlooked sources of increased pain is stress. Tension causes muscles to become constricted, and this leads to increased pain symptoms, so finding ways to tap into your peaceful self are going to be important. Both meditation and yoga can help you cope with your pain symptoms, as both are proven to:
- Reduce anxiety.
- Reduce depression.
- Provide energy.
- Decrease irritability.
Remember, you can conquer your chronic pain symptoms with lifestyle changes so that you don’t have to rely on painkillers. Holistic approaches work to connect your mind and body, bringing balance and control to your body’s perception of pain. Lastly, consider joining a support group where you can read and learn from others’ health success stories.