5 Tips to Combat pain

It is estimated that more than one-fifth of people in the USA experience chronic pain and these individuals . Unfortunately, many of these individuals do not have effective methods to manage their pain and if you are looking for easy lifestyle changes that you can implement into your daily routine to help you combat pain, then keep reading!

1. Sleep is essential for helping our body to recover and heal. Often times individuals with chronic pain have interrupted sleep cycles and this not only can negatively impact their pain symptoms, but it can impact their mental wellness and predispose them to chronic based illnesses. One way to help improve current pain symptoms is to improve sleep habits and increase the amount of sleep. It is recommended that the average adult get 7-9 hours of sleep per night. Unfortunately, most adults in out society are getting less than 7 hours and have many barriers in place that promote a wakeful state when they are trying to sleep. Try these easy tips to help improve your sleep habits, and your overall sleep.
   1. Stop phone use at least 1 hour prior to going to bed and limit use of other electronic devices as you near bedtime. These devices can stimulate our brain and inform out brain that we should be awake instead of preparing to go to sleep.
   2. Adjust the temperature for your sleeping environment. It has been shown that most people sleep better in cooler temperatures.
   3. Establish a bedtime routine and a bedtime. Once we hit adulthood this is a step that we like to avoid as it is often associated with childhood, but just as it serves a purpose during childhood, it is important as an adult as well. Having a bedtime and routine allows for your body to develop consistency and begin to recognize when to prepare for rest.
2. Nutrition and the things that we eat can directly impact pain. Foods, such as processed foods and refined sugars, are linked to increased inflammation and can worsen occurrence of pain. Your body relies on nutrition for fuel, and we should focus on incorporating whole foods into your diet. Even though foods can be advertised as healthy, it is important to read the ingredient list to know what you are putting in your body. There are some individuals who will have food sensitivities and not be allergic; however, food sensitivities can worsen pain-based symptoms. So here are 3 easy things that you can do to help improve your nutrition to address pain.
   1. Pay attention and take notice on how you feel after eating certain foods. It is a known fact that some individuals are not able to process and properly absorb nutrients from all food types. One common type is gluten. If you notice after eating certain foods that your energy is low, that you are having digestive discomfort and/or bloating, or even mood changes, you may have an intolerance. (It is important to note that having a gluten intolerance is not the same as having celiac’s disease as this is marked by genetic disposition and an autoimmune condition.)
   2. Incorporate more fruits and vegetables into your diet. Fruits and vegetables are essential for your gut health, and if your gut is healthy, then your overall health is likely in a better standing. There is a known link with gut health chronic disease, pain, and brain function. To keep your body in prime condition, or work towards improving your symptoms, look to make dietary changes and increase the amount of fiber and nutrients you receive from fresh fruits and vegetables.
   3. Drink Water and cut out all sugary drinks and additives. You should look to consume around half of your body weight in fluid ounces of water per day. This number is a rough estimate on what your body will need. A quick way to tell if you are hydrated is to look at your skin and your urine. If your skin returns to normal state after lightly pinching it, then you are likely hydrated. If your urine is a light pale yellow color, then this is also a common sign of being well hydrated.
3. Breathing– Did you know that breathing can impact your overall health, and your pain perception? Deep, slow breathing can help to improve your body’s ability to relax through activation of your parasympathetic nervous system. This portion of your autonomic system (involuntary control), is know for promoting rest and digestion. When your body is in a state of rest, your body is able to begin to heal and recover. So take a deep breath and allow for your tummy and ribs to move. Try not to inhale using your shoulders because this is a superficial breath and will not have the same effect.
4. Aromatherapy– Smells can trigger memories, and we also have research that supports that certain smells can also help with pain management when combined with conventional treatments. This has become more popular in the past decade in the USA, but has likely been around since the discovery of flowers and herbs in the Garden of Eden. Yes, essential oils are popular; yet, we are encouraging you to incorporate more real herbs and flowers into your surroundings. Exposure to natural items and scenery has shown to show positive influences with mental health and mood. So, why not use the real thing to help manage pain? Lavender, peppermint, and rosemary are some that are widely supported in use for pain management in aromatherapy.
5. Exercise– When most people hear exercise, they think of running and biking for miles until the heart rate is elevated and sweat is dripping to the ground. But, have you considered restorative based exercise activities such as walking, yoga, Pilates, and Tai Chi? The best exercise for you is one that you will be consistent with and helps to improve your quality of life. So, the best exercise for you may be very different from your typical thoughts. Participating exercises that promote heart rate control, breathing practice, and look to improve or maintain motion can be key for pain management techniques.

Pain is a multimodal complaint and symptom and it is important to listen to your body. It is even more important that once you listen to your body, that you take the time to make changes to help provide the care that your body needs to combat pain. Give these tips a try as you look to navigate towards a better quality of life where you are in control, and not your pain.

References

Katie Whale, Rachael Gooberman Hill, The Importance of Sleep for People With Chronic Pain: Current Insights and Evidence, JBMR Plus, Volume 6, Issue 7, 1 July 2022, e10658, https://doi.org/10.1002/jbm4.10658

Rikard SM, Strahan AE, Schmit KM, Guy GP Jr.. Chronic Pain Among Adults — United States, 2019–2021. MMWR Morb Mortal Wkly Rep 2023;72:379–385. DOI: http://dx.doi.org/10.15585/mmwr.mm7215a1