Cut Back On Alcohol

Alcohol affects your quality of sleep, and lack of sleep can lead to increased pain in the body. Drinking alcohol too close to bedtime reduces your sleep quality because it changes your natural sleep pattern. Removing alcohol or cutting your intake can help increase your quality of sleep thus ensuring your body is well rested.

Practice Deep Breathing and Meditation

Deep breathing and meditation techniques relax your body which in turn, can ease your pain.  There are various ways to meditate, so try different techniques to see which one works perfectly for you. Focusing on your breathing and repetition is important.

Maintain a Healthy Diet

A well-balanced diet helps your digestive processes, improves blood sugar levels, and reduces the risk of heart disease. Healthier foods are highly recommended to help lessen chronic pain: sweet potatoes, salmon, garlic, onions, and blueberries.

Get a Massage

Even though massage can decrease tension and promote relaxation if wrongly administered it can aggravate chronic pain. Ensure you only receive a massage from a registered massage therapist if you suffer from chronic pain.

Track Your Daily Pain Levels and Activities

Start keeping a daily log of your ‘pain score’ into a journal to track your pain. Don’t forget to also write down the activities you did that day. Take this journal with you every time you visit your doctor to help your doctor understand how you live and where your level of physical functioning is at.

Quit Smoking

Smoking impedes circulation, leading to more pain. Chronic pain patients who smoke have more pain as a result of the byproducts in cigarettes. Smoking also puts you at higher risk of heart disease and cancer.

Do Something You Enjoy

The higher your focus on your pain, the worse it will feel. By staying busy doing other things that you enjoy, it will distract you from the pain and help you begin to feel normal again.

Join A Support Group

Locate and join a support group. Knowing that there are other people in your shoes, and sharing your challenges with others makes the burden lighter. Share your triumphs and frustrations with others who understand what you’re going through. This will help you feel less alone, and you’ll also learn from them, their coping strategies.

Adding these lifestyle changes to your life can help you regain control over your daily life. Managing chronic pain with good habits and a proper treatment regimen recommended by your doctor.

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We’ve mentioned in previous articles how effective distractors can be when it comes to temporarily alleviating chronic pain. Virtual reality is one of those distractors. Virtual reality pain management is still working its way into the medical field. You may not find many VR sets at your local hospital or physician’s office because a headset and program can be quite pricey. A pain control game called Snow World cost $35,000 during a pain relief study. There are cheaper alternatives including Samsung’s Gear VR, HTC’s Vive and Oculus Rift. With these cheaper alternatives, you may begin to see more virtual reality sets in hospitals.

Virtual reality pain management doesn’t always include playing a video game. There are a number of virtual reality pain management applications specifically to distract patients from their pain. One application called COOL!, by DeepStream VR Inc., focuses on immersing pain patients into a soothing virtual reality world. In COOL!, patients can play with wildlife in a beautiful landscape.

One particular study used the Oculus Rift headset to run COOL! on 30 participants, male and female, ranging between 35-79 years of age. Participants had a variety of chronic pain disorders. Prior to their virtual reality pain management session, participants were asked to rate their pain between 0-10. Participants rated their pain as a 5.7. During the session, they rated their pain a 2.6. Post-session, they rated their pain a 4.1. The average change in pain rating between pre-session and post-session was 33 percent.

When asked to rate their engagement in the virtual world between 0-10, the average rating was 8.4. Participants were asked if they experienced any dizziness, headaches or nausea. No participants experienced dizziness or headaches, but one participant rated her nausea as a 3. She did note she had a long history of nausea with video games but mentioned COOL! was better than past video games that triggered her nausea.

We do have to note more studies need to be done on virtual reality pain management. This type of pain management may not be effective for everyone.

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The culprit: іnflаmmаtіоn. A high white blооd cell count and other іnflаmmаtоrу issues cause jоіnt fluid tо accumulate іn and аrоund a jоіnt, resulting in swelling and ѕtіffnеѕѕ. Stiffness саn оссur whеn you wake up оr fоllоwіng асtіvіtу. It can аffесt jоіntѕ frоm hеаd tо tоe. Here are a few ways to help manage joint pain.

Tai Chi

Many may say try meditation or yoga to calm pain, but tai chi is also effective. A Tuftѕ Unіvеrѕіtу study revealed thrее-quаrtеrѕ of patients whо рrасtісеd tаі сhіexperienced less discomfort from knee оѕtеоаrthrіtіѕ, degeneration of jоіnt саrtіlаgе, соmраrеd tо 17 реrсеnt оf patients in a control grоuр. Tai chi is great for kеерing joints lооѕе аnd flеxіblе аnd ѕtrеngthеning muscles. 

Over-The-Counter Relief

NSAIDs, non-steroidal anti-inflammatory drugѕ lіkе Motrin аnd Alеvе, are over-the-counter medications that reduce іnflаmmаtіоn аnd pain. If they aren’t strong enough, get a checkup from your doctor and ask for a prescription. Topical compounds are another great way to get joint pain relief, to learn more read our article Will A Topical Compound Work for Arthritis?

Heat It Up Or Cool It Off

Trу applying a heating pad or ice pack to thе affected jоіnt.  Applying heat can rеlаx muѕсlеѕ аnd іnсrеаѕе circulation. Ice packs rеduсе swelling аnd relax іnflаmеd nеrvеѕ. If you want, you can alternate between the two every 20 minutes. 

Switch Out Your Cooking Oil

Cut the fat out of your diet! Well, at least the unhealthy fats. Reducing unhealthy fat іn уоur diet саn hеlр reduce іnflаmmаtіоn and relieve joint pain. Replace the typical corn аnd sunflower оіlѕ wіth оlіvе, саnоlа аnd flaxseed оіlѕ. Extrа vіrgіn оlіvе оіl hаѕ рrореrtіеѕ ѕіmіlаr tо non-steroidal anti-inflammatory mеdісаtіоnѕ. It’s also a good idea to cut reduce red meat and poultry, whісh is known to contribute tо inflammation. Try to incorporate salmon, rich in omega-3 fatty acids, to your diet at least twice a week. 

Drop The Extra Pounds

Weight puts stress on уоur body аnd саn flare uр joint pain. If necessary, lоѕіng at least 10 tо 15 роundѕ соuld cut your risk оf оѕtеоаrthrіtіѕ, а mаjоr source оf joint pain, by 50%. According to a ѕtudу іn Arthrіtіѕ & Rhеumаtіѕm losing оnе pound of weight rеѕultѕ іn four роundѕ оf pressure bеіng removed frоm thе knees. 

Acupuncture

Rеѕеаrсh ѕhоwѕ that асuрunсturе can relieve jоіnt pain ѕуmрtоmѕ. A study in Germany revealed 15 ѕеѕѕіоnѕ оf асuрunсturе соmbіnеd wіth thе uѕuаl mеdісаl саrе rеѕultеd in less раіn аnd ѕtіffnеѕѕ than ѕtаndаrd care аlоnе. Thе bеnеfіtѕ lаѕtеd fоr three mоnthѕ. Amazing! 

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The stigma of mental illness may even cause a person to try and convince themselves that they are alright, they are just tired or need a mental distraction. A person may even try to tell themselves they are being weak without fully realizing what they are actually feeling. To top it off, a person with mental illness reaches out for help, they may be told to get over it, calm down, they are exaggerating things and the infamous “be positive” saying. This may make a mentally ill person feel shame for reaching out or even more confusion.

There is nothing wrong with being positive. Depending on the issue at hand, “being positive” can be the equivalent of having a broken finger, but being grateful you still have ten digits and not seeking medical help. There are some things “being positive” cannot reverse.

You may have read online that being grateful for what you have and staying positive is very important for mental health or mental healing. But there are times when these feelings cannot be ignored and will only intensify. Even a healthy person has negative voices in their heads on a daily basis. Imagine what those same negative voices are saying and doing to the mind of someone with a mental illness.

Many may force themselves to smile and bury their struggles which will make recovery harder. People with mental illness need to face the truth in order to move forward and live a productive life. Instead of only portraying kindness and compassion to others, a person with mental illness needs to focus that energy on themselves.

Don’t be so hard on your present or past. As life goes on, we tend to think about the could have, would have or should have. These thoughts can easily build up and cause additional stress. This may lead to anxiety because if you’re projecting a negative present, you’ll only project a negative future for yourself. Instead of concentrating on what you feel are the negative results thus far, try thinking about how to correct or change certain aspects of your life. It’s OK to not be immediately better at what you’re doing. It does take time, but putting in the effort will help.  

Try to surround yourself with items or activities of comfort.  Listen to music or participate in an activity that will give you a mental break. Sometimes that mental break can give you some clarity of whatever issue was stressing you out. When dealing with depression, your first thought may be to isolate yourself and retreat into silence or darkness. The last thing you want to do is neglect yourself and push other positive forces away.

You are not alone.  Even when you’re surrounded by people, it may be hard to connect. Talk to close friends or relatives who you know will listen to what you have to say without judgment. If you’re religious, talk to your religious leader. Do not push people away because you feel as though they won’t want to listen or understand. The goal is to find someone who will truly listen to your deepest emotional feelings.

Having family and friends as a support system are amazing, but receiving professional help is vital.  A mental illness is a real medical condition. Several certified counselors and physicians are trained to help you on the road to recovery.

There are so many other ways to help a person with mental illness, but without us knowing which illness one may have, we can only provide a place to begin. With whatever steps you take, keep in mind you have to take care of yourself. It is far easier to be a nurture of others than ourselves. Recognize the difference and get the help and mental relief you deserve.

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Be Optimistic

What’s wrong with looking on the brighter side? Absolutely nothing. Look forward to happier things to bring more positive energy into your mind. When something goes wrong, instead of thinking it is the end of the world, determine how you can work around it. The situation may be more simple than you realize.

Chronic pain doesn’t have to ruin your mental health. Get your free pain relief cream today! 

Stop Self-Deprecation

It is so easy to be hard on ourselves, but it doesn’t mean you should be. We are our own worst enemy. Many of us live on social media and constantly compare ourselves to our friends and the life they live. We constantly put ourselves down because we assume their life is so great and ours isn’t. Be mindful of your thoughts and how they impact you. It’s bad enough we live in a judgemental world. The last thing you need to do is constantly judge yourself. Compliment yourself every day!

Positive Thoughts

Negativity is all around us. You can’t always avoid it. Be aware of any negative thoughts you absorb or create on your own. If you find it difficult to stay positive, try keeping a journal. A journal will allow you to record the positive things that happened to you. It can be as simple as, “I had the best cup of coffee this morning” or “A stranger complimented me on my outfit today.”

Stay Connected

If you’re feeling down, contact a friend or relative who will cheer you up. We all know at least one person who can make us laugh or is ready to hang out and have fun. Friends or relatives like this can be great distractors.

Clear Your Environment

Is your clutter stressing you out? Possibly. It’s no fun constantly looking at a household to-do list you need to complete. Clear the clutter. According to a study, women who had cluttered homes were more depressed, tired and had a higher level of the stress hormone cortisol than women who had “restful” homes.

Love Yourself

No, this is not a selfish act. Appreciate your qualities on a daily basis. If you aren’t sure what your qualities are, ask a close friend. You’ll be amazed at the wonderful things they can say about you. Have them write it down so you can hold on to the list. Keep it close and feed off of those positive words.

Exercise

Exercise doesn’t have to be for losing weight. It’s a wonderful way to lower stress levels and gain energy. In the long run, exercise is even more beneficial due to aiding in preventing life altering conditions.  

Incorporate these easy tips into your life for improved mental health. You’ll be amazed at how the simple things can make a big difference.

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Studies at Duke University Medical Center discovered practicing yoga is an effective treatment carpal tunnel syndrome, osteoarthritis, and fibromyalgia. Patients who practiced pain management yoga poses saw significant reductions in joint pain and overall physical discomfort. Patients also noticed an increased range of motion and muscle strength. Here are a couple of pain management yoga poses you can do in the comfort of your home. **Be sure to always consult your primary care physician before starting any new exercise routine.**

Pain Management Yoga Poses

Surya Namaskars (Sun Salutations): This yoga flow is well known for every style of yoga and features motions that effectively warm the body, preparing it for more activity.

The Warrior Pose I, II and III – These yoga poses are excellent for strengthening your shoulders, arms, legs and back. The movement allows you to open your hips chest and lungs while improving focus and balance.

Durga-Go (Cat Cow) Breathing – This movement strengthens your spine and neck. Cat Cow also helps stimulate the organs in your belly, increase coordination and posture.

Happy Baby Pose – As simple as this move may seem, it is great for releasing the lower back. You’ll get a great stretch for your hamstrings as you open your hips, inner thighs, and groin area. The gentle pose soothes and stretches the spine by releasing pressure.

Extended Side Angle Pose – Relieve stiffness in your shoulders and back while getting a deep stretch in your groin and hamstrings. This pose also improves your stamina while strengthening your legs, knees, and ankles.

If you enjoyed these yoga poses, there are plenty of wonderful instructors online. You can also check your local area for certified yoga instructors for even more amazing poses.

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A Life of Pain – Just the thought of living with pain is frightening and may cause stress or depression. You never know how intense your pain will be until it happens. Arthritis patients have their good and bad days. but the unpredictability can cause even more stress and anxiety. Living with arthritis isn’t impossible.

Poor Pain Treatment – You’ve been diagnosed. Now what? There are several ways to relieve arthritis pain, but each method may not work for everyone. People fear trying several unsuccessful treatments and wasting valuable time and money. People must be patient and make wise treatment decisions. The fear of the pain not subsiding or disappearing altogether may cause many people to not even want to get treatment. There is no such thing as a quick fix. Everything takes time.

Deteriorating Symptoms – Being diagnosed with something that is incurable will automatically lead to the thought of your body deteriorating. The idea of not being able to slow the progression and essentially wasting away is terrifying. It doesn’t have to be this way. With the proper pain management and lifestyle choice, you can live a full life. Taking the necessary steps to lessen the rate of cartilage decay can reduce pain and save your joints from further immediate damage.

No Independence – Many people take being independent for granted. When you have arthritis, you may fear heavily relying on people. Having joint pain can cause difficulty in driving, walking, bathing, cooking, etc. Having arthritis means you have to adjust your routine due to physical limitations. Will you have to give up certain activities? What about your hobbies? People with arthritis will have to adapt and adjust to a new life.

Financial Instability – Can you afford the cost of healthcare? Can you afford your prescription medication or safely get to your doctor appointment? Financial instability due to work limitations can be emotionally draining. The idea of losing your job because of the inability to work or getting laid off is a horrifying financial position to be in. Be sure to make smart financial decisions, stay within your budget, check your healthcare coverage and your local disability policy to see if you qualify for any benefits if necessary.

Death – The number one fear has to be potentially dying from arthritis. There isn’t an exact number of deaths caused by arthritis. Rheumatoid arthritis (RA), although not fatal, has been linked to a higher risk of complications that can be fatal. Rheumatoid arthritis causes an increase in heart attacks, heart disease, infections respiratory conditions and gastrointestinal diseases. Some of these may be related to RA treatment.

Don’t let fears about arthritis pain worry you. It can be difficult to anticipate the severity of arthritis. Educating yourself on the disease can make you more informed about your decisions and add some reassurance.

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Apples have a great source of vitamin C, A, and antioxidants. This makes apples wonderful for helping to remove free radicals and other harmful byproducts from foods and environmental inhalants.  

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Which apples are best to eat? Red apples! The polyphenol levels, an anti-inflammatory antioxidant, are five times greater in the skin of red apples. Although a dark red apple is best, it doesn’t hurt to include a variety of apples in your daily diet.

Studies have shown people with RA are at a higher risk for cardiovascular disease. Phytonutrients in apples and apple juice could prevent plaque buildup in the arteries.

The benefits of apples can also help RA patients consume the recommended essential vitamins and minerals. Apples also contain a small amount of boron. Boron helps boost energy levels. This element also helps prevent bone density loss.

If you’re already eating an apple a day, keep it up! If not, it’s time to incorporate this antioxidant-rich 80 calories treat into your diet. Not sure you can eat at least one a day? Carry apple slices for convenience, add them (with skin) to your favorite yogurt or oatmeal. Try drinking 100% apple juice. Fresh squeezed would be best. Add an apple to your smoothie for an extra boost.

The benefits of apples are good for everyone but even better for those with RA. Eating at least one medium apple a day is sure to make a difference in your health.

The post Benefits of Apples on Rheumatoid Arthritis appeared first on Chronic Pain Daily.

Warm Lemon Water
Start your day off with warm lemon water. It’s so easy to make and the benefits are too good to be true. Depending on how strong you want the lemon water to be, pour six to eight ounces of warm water in a mug and the juice of half a lemon. Make sure it’s an actual lemon and not bottled. If you want an extra kick, you can add a small pinch of cayenne pepper. Lemons help balance your PH, aids in digestion, clears skin and boosts your immune system.  

Clean Eating
What more can we say about clean eating? It is simply wonderful for your body! Cutting out processed foods, refined sugars and saturated/trans fats can make you feel sluggish along with leading to health problems when consumed in large quantities. Incorporate more fiber into your diet to keep your digestion regular.

Sweat
Sweating is excellent for expelling toxins. If you can, head to a sauna or try a “hot” workout. There are a variety of fitness classes that literally turn up the heat in order for participants to sweat more. Check your local area for these “hot workouts.” You can also wear an extra layer of clothing while doing your workout. Just be very careful with these types of workouts.

Detox Bath
If you’re unable to incorporate fitness routines into your life, you can also remove toxins by sweating them out in a hot bath. Try to soak in the tub for at least one hour. Add two cups of dead sea salt or Epsom salt to draw more toxins out of your skin. Adding two cups of baking soda will alkalize your bath water to also remove toxins. Make sure to have a glass of water by your side while in the bath. While you sweat out toxins, it is great to replace them with proper hydration. This will also prevent you from dehydrating.   

Detox Tea
Sip detoxifying tea blends. Great detoxifying teas include lemon, ginger and dandelion root. There are several recipes online that will show you how to make your own detox teas. If you don’t feel like buying the ingredients, check your local grocery store for premade teas.

The post 5 Daily Detox Methods You Can Start Today appeared first on Chronic Pain Daily.

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Olive Oil
The antioxidants found in olive oil can reduce inflammation in the hands, feet and joints. Olive oil can easily be incorporated into your meals by replacing one of your commonly used cooking oils.

Soy
The isoflavones, an antioxidant, lowers inflammation in the body. Studies have shown it is particularly beneficial for women. You can find several varieties of soy products at your local grocery store. Check the vegan or vegetarian section.

Peppers
Capsaicin, found in chili peppers, provides an anti-inflammatory effect when eaten. Incorporate chili peppers into your diet. If you aren’t used to spicy foods, add a little at a time.

Tomatoes
Tomatoes are rich in vitamins and antioxidants. Add them to your favorite salad or sandwich for the delicious benefits.

Beets
Beets are an acquired taste. Their natural properties, including betaine, are wonderful for the reduction of inflammation. If you can’t eat them raw, try roasting them and topping with honey.

Garlic
Garlic contains diallyl sulfide. Some people can handle eating raw garlic, but adding it to your sautéed veggies can minimize the taste.

Berries
The vitamins and antioxidants you get from berries are valuable for inflammation. Instead of consuming processed sugars, consume more berries to calm your sweet tooth. Add them to yogurt, oatmeal, or cereal.

Nuts
Cashews and walnuts not only fight inflammation, they are also high in protein. Grab a handful for a snack or add them to your favorite fruit mixture for a delicious trail mix.

It is always best to eat these anti-inflammatory foods in their natural state. Try to avoid the processed version as that may result in a loss of nutrition.

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