Fighting Pain Naturally

Say Good-Bye to Pain the Natural Way!

Do you have pain? Who doesn't have an ache, sore muscle, bruised bone, or other hurt once in awhile? And some suffer from pain daily - dealing with the struggle to simply live everyday life. Today's post is devoted towards helping you to fight pain naturally. I have done a lot of research and today will help you navigate the many different options out there and available to you!

First, let's talk about food. Food has consistently been discussed as being the cause of ailments yet also the most powerful of medicines. It's all in how we choose our foods. I like to call this fuel for our bodies. Try to remember that with cheap full that is diluted and has fillers, engines do not run very well, and neither will our bodies! There are several foods that are known to help decrease pain:

• Cherries - These potent babies contain anthocyanins which block inflammation and inhibit pain enzymes in a similar manner as aspirin, naproxen, and ibuprofen, according to Muraleedharan Nair, PhD at Michigan State University.
• Have a bowl of cherries with your breakfast in the morning
• Drink 8-12oz of tart cherry juice morning and night
• Ginger - This is also a natural pain inhibitor and anti-inflammatory. Not only is it great for stomach ailments but it can help with migraines, arthritis, and muscle aches. The goal is to get at least 1/4 teaspoon in your diet daily.
• Add grated ginger when you are cooking or add it to your smoothies
• Make ginger tea by placing a slice of peeled ginger in cup of boiling water and allow it to seep for at least 15 minutes
• Omega-3 Foods - These foods, like salmon and herring, help improve blood flow and decrease inflammation. The goal is to eat at least 3 servings per week. Most of us are not able to afford high quality Omega-3 rich foods nor eat them often enough. Therefore a supplement can be used. According to a study in the Journal of Neurology, taking 1200mg of Omega-3 per day can help decrease neck and back pain.
• Tumeric - For achy joints and intestinal pains, tumeric is top of its class! This potent spice can help protect the body's tissues from destruction as well as joint inflammation. Aim for 1 tablespoon per day.
• Tumeric can be sprinkled on salads, soups, grains, and vegetables
• Tumeric tea as well as supplements (look for 95% curcuminoids) are also options
• Sweets - Indulging on sweet items can help you decrease your pain by impacting your opioid system, similarly to pharmaceuticals. Choose wisely though as too much sugar will increase inflammation. A small piece of dark chocolate is a perfect way to get the benefit of the sweets but keep your inflammation level low.

While a well balanced diet full of fruits, vegetables, whole grains, and lean meat is key, adding in the foods and spices listed above can benefit you greatly! (And don't forget to drink your water!)

Now let's talk about essential oils. There are many tried and true essential oil combinations out there for every kind of ache and pain. Essential oils that can be used include Marjoram, Lavender, Wintergreen, Lemongrass, and Frankincense. There are many others available and specific protocols can be designed for you. If this is something you would be interested in, please contact me!

So we've covered food and oils. Now let's talk about exercise. This may be the one thing furthest on your mind when dealing with pain but hold on and let me tell you why. Exercise leads to the release of endorphins. Endorphins are the body's most potent pain killers. They block pain signals from ever reaching your brain and have the added bonus of decreasing anxiety, boosting mood, and alleviating stress. Be gentle with yourself. Any type of exercise will help release endorphins but you'll benefit the most if you can get your heart pumping. And don't forget to stretch!

Heat therapy is a wonderful option. If you've ever required physical therapy, I'm sure you have seen both ice and heat therapy being used to help people recover. This therapy is very underutilized at home. By increasing blood flow, you increase oxygen and healing nutrients to any damaged tissue. Heat also helps block pain signals. There are many options available including heating pads, rice packs, wearable heat wraps, and more. If you can find a product that offers moist heat, this is even more beneficial as it penetrates the tissues deeper. Ice therapy is also an option. Ice is the best method of calming inflammation and most pain has an inflammatory component. This acts as a natural pain reliever by slowing nerve signals. Always remember the rule of 20 minutes on, 20 minutes off. Your skin needs a break from both heat and ice therapy or you can cause more damage.

Find some sun! Spending just 10-15 minutes in direct sun every day can help decrease pain by boosting Vitamin D. In the winter months, Vitamin D can also be taken as a supplement. In a study at the University of Minnesota, 93% of 150 people suffering from unexplained sources of pain were Vitamin D deficient! 

Acupressure, acupuncture, and massage therapy all offer benefits that can help decrease pain. The practice of acupressure and acupuncture has long been used in Chinese medicine and while the exact ways it works is unknown, it is proven to work! Massage therapy is also very beneficial as it relieves tension and increases blood flow but also increases your endorphins, which we already discussed is the body's most potent natural pain killer.

Finally let's talk about mental health. We've all heard mind-over-matter, have we not? Well it's true. You really can help your pain by keeping your mind in a good place. Here are a few ideas:

• Imagine yourself in a good place - by closing your eyes and using guided imagery, you can decrease your daily pain. This technique can be learned through a practitioner or by purchasing a CD or MP3 file.
• Change your inner thinking - meditation can be very simple or made to be complex. It can be as easy as listening to a pleasing sound, closing your eyes, and focusing on your breath. Others enjoy the more challenging meditation techniques offered by audio guidance. Begin with only a few moments and gradually increase to 30 minutes. If you feel pain during the meditation, simply acknowledge it, feel it, then find your sound again and refocus. It will take practice and dedication but the benefits can be very rewarding!

I hope today's post has given you some insight into natural ways to manage pain. Pain, especially for those that suffer from it daily, can be a cause of anxiety, depression, and stress. Get on top of your pain and keep it under control. Please always keep in contact with your health care provider and ensure the decisions you make will not affect any therapy you are currently under.