12 Natural Chronic Pain Management Tips
Transcription
12 Natural Chronic Pain Management Tips
12 Natural Chronic Pain Management Tips By Anke Mackensen Hi and thank you for downloading my 12 Natural Chronic Pain Management Tips! If you are suffering with chronic pain I’m sure you have been looking everywhere for more information on pain management and pain relief. You may already know some of the tips I have put together for you in this booklet. I hope share a few tips that you haven’t learnt already that will give you the pain relief you are looking for and deserve. Chronic pain affects your mental and physical wellbeing and your lifestyle. When you know the pain is constant it’s great to know you have a list of things you can try for relief. Although we turn to medication sometimes we find great relief in using natural or old remedies too. Here are some ways to help you decrease inflammation and assist with pain management: 1. Food Chronic pain has been linked to certain foods that either increase inflammation in our bodies or decrease inflammation. Certain foods also trigger overly sensitive nerves in our body, which also triggers pain. - Foods to eat Leafy green vegetables, high omega-3 fatty acids, asparagus, low sugar fruits cherries, cranberries, plus, pineapple and soy products Food can alleviate or induce inflammation. - Foods to limit Chemicals in foods can increase inflammation such as potassium: o o o o o o o o Dairy Chocolate Eggs Citrus fruit High fat red meat Wheat products Processed foods Red wine, coffee, tea and soda 2. Spices - Ginger & Tumeric The Tumeric spice is known for it’s anti-inflammatory properties. It increases ligament flexibility and boosts the immune system. Ginger taken daily can help calm muscle pain after exercise. 3. Yoga & Meditation When you are feeling chronic pain it doesn’t sound like stretching your body is the best choice. Yoga is a mind-body exercise that combines physical postures, relaxation and breathing techniques that help to manage chronic pain and promotes healing. Yoga calms the mind and decreases stress in the body. It helps reduce stress on your muscles and reduces the muscle spasms which all contribute chronic pain 4. Sleep Sleeping is important for your mindset and to help your body recharge. When you are asleep your body is in healing mode. Sleep reduces stress levels and decreases anxiety. A good nights sleep improves your memory, clears your mind, improves your mood and increases your stamina. It helps with inflammation and blood pressure. People getting less than 6 hours sleep a night have higher blood levels of inflammatory proteins than those who average more sleep. Sleep also increases your weight loss efforts because sleep and metabolism are controlled by the same sectors of the brain 5. Posture Poor posture is responsible for chronic back and neck pain. Slouching in your chair at work or while you’re driving in your car weakens muscles in your neck, shoulders and spine. Slouching tightens, spasms and inflames other areas of your body too. Posture impairs the blood flow and impairs nerves keep your head tall, straight spine to prevent strain on your back and neck muscles. You must be mindful of your posture everyday to make sure you are not falling back into old habits. 6. Mindset Whatever you believe is your truth. The more you say something to yourself the more you believe it. If you change your beliefs you can change your outcomes. The mind-body connection is a powerful combination. Positive self-talk will help you manage your pain levels. Keeping a positive mindset will help you to make decisions that will enhance your life. Your thoughts and beliefs will lead you towards things in life or away from them so it is important to think positively so that you can create a life that you love. 7. Talking it out Chronic pain doesn’t just affect your body. It also effects how you feel and triggers your emotions. When chronic pain takes over it can threaten your job, financial independence, relationships, friendships your confidence and your self worth. Chronic pain can also lead to isolation and loneliness (even if you are the one who declines invitations for company). It’s easy for emotions to spiral out of control. Talking helps you reduce your stress. Counselling can help you talk through your thoughts and day-to-day problems. A counselor will help you seek new ways of thinking and new alternatives to problem solving. Psychotherapy, CBT, and Hypnotherapy can help with pain management and coping skills. Keeping a positive mindset is essential for your pain management. Want to talk now? You can book a session with me to talk on the phone or on skype. 8. Talking it out will help prevent Depression It is common to experience feelings of depression when you are suffering with chronic pain. Pain and Depression share the same pathway in the brain. It means pain can trigger depression and depression can trigger pain. When you are seeking treatment for your pain management it is essential that you address your mind and body. 9. Smoking It is common knowledge that smoking affects your lungs but it is less known that smoking affects your spine. Smoking up to 4 cigarettes a day will increase the risk of worn discs. Quitting smoking is a good way to improve your pain management. Smoking is known to cause chronic back and neck pain by contributing to osteoporosis and the deterioration of spinal discs. Smokers are 2.7 times likely to experience lower back pain than non- smokers. Smokers need more medication for pain and inflammation because smoking interferes with medication. Smokers are also less responsive to chronic pain relief treatment. 10. Exercise Exercising gently everyday will help you to move your muscles and get the blood flowing and circulating. Exercise helps reduce stress and is good for your mind. Walking is a low impact exercise and does not cause stress to your joints. Even if you can’t do much, start with whatever you can do 11. Weight loss Carrying extra weight puts strain on your bones, muscles and joints. It makes it harder to keep fit and puts more pressure on your body. Excess weight attributes to other health issues including heart disease and cancer. Eating a healthy diet and regular exercise will help to keep your weight down. 12. Stay hydrated Drinking lots of water everyday will help hydrate your body. Hydrating your body will help eliminate toxins from your body. It will also reduce chronic headaches and back pain. Water is the best way to hydrate. Reduce diuretics such as coffee, soda and juice. I hope you have learned something new that will help towards pain relief and pain management of chronic pain. If you would like some help or you would like to talk with someone just click the button and let’s get in touch! Wishing you love, light & healing, Anke www.healingyourownpain.com