Do you suffer from prolonged pain that has lasted longer than six months? Does this pain make it difficult for you to engage in “normal” activities, or make you feel anxious or depressed? If so, you may be suffering from chronic pain, a condition that affects between 10 and 20 percent of Americans. Chronic pain can present itself in a mild form – such as slightly uncomfortable lower back pain – or it can be completely devastating, making it hard to move around at all. And it’s more common in women than men.
So what makes chronic pain different from regular pain? The condition is characterized by pain signals that continue firing in the nervous system for prolonged periods of time – sometimes without an initial injury. For some people, a physical condition triggers the beginning of the pain, but other chronic pain sufferers have no bodily damage. Common types of chronic pain include back pain, headaches, ear pain, and arthritis pain, but it can occur anywhere in the body. If you think you might be suffering from chronic pain, you are far from alone. Luckily, there are many lifestyle changes you can make to ease your symptoms. Here are some of the best remedies:
Pay Attention To Your Diet. One significant cause of chronic pain is inflammation, which has been linked to high-fat foods, full-strength dairy products, sugar and alcohol. To fight pain with nutrition, make sure to eat plenty of fruits, vegetables, whole grains and low-fat dairy products. Lean meats such as fish and turkey serve as good sources of protein.
Meditate. Many research studies have supported the use of mindfulness meditation for the treatment of chronic pain. Meditation allows you to change the relationship you have with your thoughts. For example, a chronic pain patient could be very used to having thoughts like “this pain will consume me because it is so severe.” By meditating, the patient could learn to redirect the pattern of her thoughts – by, for example, focusing on the positives in her life. You’ll also learn to relax your body. The key thing is to practice meditation on a regular basis. Many people start by enrolling in a class, which makes it easier to get into a daily routine. And don’t hesitate to start with short periods of meditation, even three to five minutes.
Exercise. When you’re in pain, it’s tempting to stay in bed until it goes away, but this strategy has proven ineffective for chronic pain sufferers. Mild to moderate exercise can help, even if it’s something as little as going for a walk around the block. Depending on the nature of your pain, you may be able to take it up a notch to mild exercise classes, swimming or power walking. Exercise helps strengthen your muscles and aids in weight loss – two things that are very good for chronic pain. Additionally, exercise improves your mood by reducing anxiety and depression.
Take Supplements. Several different supplements have been shown to provide relief of chronic pain, but be very careful when combining them. Talk to your doctor to get recommendations of supplements that could help with your particular form of pain. Fish oil has been shown in studies to lower inflammation levels, for example. Calcium can be useful for nerve pain and headaches because it relaxes muscle tissue and supports nerve health. Other supplements commonly used for chronic pain include gamma-linoleic acid, glucosamine, and vitamin B.
Sleep Well. Experts say that people who experience chronic pain tend to have many problems with sleep. This is a tricky issue to fix, since it’s hard to sleep when you’re in pain! But there might be ways to change your lifestyle so that you can sleep better, such as eliminating caffeine or changing your pre-bedtime activities to make them more relaxing.
De-Stress. The body and mind are intertwined, so if you’re stressed out, it’s only going to worsen your pain symptoms. One of the best things you can do for yourself is to learn how to handle your stress in healthy ways so as to avoid the vicious cycle of pain and stress feeding off each other. In addition to getting enough sleep, eating right, and exercising, consider deep breathing exercises or yoga to relieve stress.
Find Distracting Activities. Instead of staying home, make an effort to go for walks, eat dinner out, or do anything else that will help you feel more positive. When you’re actively engaged in something, like talking to friends or playing with a pet, you’re less likely to focus on your pain.
