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Pain:
What You Can Do About It“Pain is a silent epidemic in the United States. An estimated 50 million Americans live with chronic pain caused by disease, disorder or accident. An additional 25 million people suffer acute pain resulting from surgery or accident. Approximately two thirds of these individuals in pain have been living with this pain for more than five years. The most common types of pain include arthritis, lower back, bone/joint pain, muscle pain and fibromyalgia. The loss of productivity and daily activity due to pain is substantial. In a study done in 2000 it was reported that 36 million Americans missed work in the previous year due to pain and that 83 million indicated that pain affected their participation in various activities.” Kathryn Weiner, PhD. Director, American Academy of Pain Management Pain is a complex mix of sensation, emotional response, cultural expectation, experience and spirit. The chemical basis of pain is something we can have a direct impact on. Your nutrition has a major role in your experience of pain. Inflammation is not the only cause of pain, but every cause of pain includes inflammation. Your food choices determine the amount of inflammation your tissues will make in response to insults and damage. The biochemistry of inflammation is directly related to what you swallow, your food and drink as well as other chemical exposures. Environmental pollution, artificial colorings and preservatives will also cause painful inflammatory responses throughout your body. Eating foods that leave you low in many micronutrients (vitamins and minerals) will make you more likely to produce pain chemistry for any cause. Changing how you eat, drink and exercise can be hard but the results are always very rewarding. All the changes you make to reduce your pain by changing your diet will benefit every part of your life, including your ability to think clearly, your memory and your moods. Eating to reduce pain will also help you avoid illness of all kinds, including heart disease, diabetes and cancer. When you can minimize your use of drugs, and avoid foods with artificial colorings, preservatives and other chemical pollution, you allow your body to use it’s resources to concentrate on healing. Body fat is another major source of inflammatory chemistry. Research suggests that losing as little as 7% to 10% of your current body weight will result in changes to the chemistry that is responsible for increasing the experience of physical pain. Diet and exercise are crucial; medication, herbs and nutritional supplements can help but won’t be enough without your efforts to improve your muscle tone and lose extra fat. The basic rules of a healthy diet are that same ideas that will minimize your pain chemistry: Drink at least 2 1/2 quarts of water a day, Eat at least 2 cups fresh vegetables and 2 or 3 fresh fruits daily Limit foods that are high in fat Get plenty of clean, lean animal protein- fish eggs poultry and red meat are all good foods when they are chemical free and eaten in moderation along with the recommendations for vegetable fruit and fat above. The chemistry that creates pain signals in your body is increased by starchy and sugary foods, and decreased by protein foods and omega 3 fatty acids. Controlling inflammation and therefore pain is best accomplished by minimizing unnecessary carbohydrates, such as sweets and grain products. Meals that regularly include lean meat, fish and eggs are essential for controlling pain chemistry. Portion control, that is, not eating more food than you are using for fuel on a daily basis, is also central to controlling inflammation. Eating this way is also essential for successful fat loss and muscle maintenance. Research is showing that quite a few a herbs and nutritional supplements are exciting options for pain control. Comparing these nutraceuticals to non-steroidal anti-inflammatory drugs (NSAIDs) reveals that some of them are as effective at pain relief while having few to no side effects. These natural products are also often less expensive than many drugs. Many plant medicines and vitamins and minerals have unique aspects that make them a better or less effective choice in different circumstances. Come in and talk about what your circumstances are. We can make a plan that will work for you. |
