Everyday pain management ideas

Recently, I posted a piece entitled:  Is pain management possible through diet? The post features a book about  following eating foods that have natural anti-inflammatory properties.  By reducing inflammation one is able to accompanying pain that is a part of many disease states, such as rheumatoid arthritis. So today I am going to share a short list  of some of these natural pain relievers. In the coming days, I will go through the list and feature them individually.  I hope these foods are on  your  favorites list, and that by learning how to incorporate them into your diet, you, too will be able to reduce pain and suffering in your life that is due to inflammation. And so, without further ado, here is the list! Fruits and vegetables  Omega-3 foods Lean proteins Whole grains Herbs and Spices           The renowned Dr, Andrew Weil , a pioneer in the field of food and integrative medicine, has created a food pyramid based on the anti-inflammatory properties of foods. If

People with arthritis definitely suffer from chronic pain....some more than others, of course. And while medications can help control pain sometimes, there are many non drug remedies for that pesky joint pain. We've discussed many of these in prior posts...exercise, weight control, and dietary modifications, including omega-3 supplements and glucosamine.  Today's post is about a newer dietary measure that I find most interesting...milk consumption! Dr. Bing Lu of Brigham and Women's Hospital in Boston recently shared the results of a study on this very topic . In this study, 2,148 men and women  with osteoarthritis of the knee were followed over a period of four years with respect to their health, diet, and behaviors.  X-rays were obtained on each subject every year during the duration of the study. Using the X-rays researchers  were able to determine the speed of arthritis progression in the subjects. At the study conclusion, researchers found that people who

Here are some tips from the Cleveland Clinic on the safe use of over the counter medications. Most of us use these medications at least periodically;  using them wisely decreases the likelihood of a lot of problems that happen more often than you might think--things like drug-drug or drug-food interactions, accidental toxicity, or just bothersome side effects. 1.  Use over the counter pain medication for short term pain relief only.  These medications were never intended to be something to be used on a daily basis. 2. Try topical pain relief medications in place of oral medication when possible.  This minimizes how much medication gets into your system.  Most of these products provide a pleasing distraction sensation to the area where they are applied. 3) Use nutritional supplements that are useful for your particular pain situation.  Most of us can benefit from the omega-3 oils in fish oil supplements for pain and other reasons.  For instance, the omega 3 oils help

In prior posts, I have mentioned briefly something called leaky gut syndrome.  In today's post I am sharing a little more detail about what this is, and what to do about it. Since the theme of this week is the gut-brain axis, and that leaky gut syndrome and "fibro fog" are part of fibromyalgia, methinks this is a very appropriate spot for this topic. Leaky gut syndrome is a kind of grey area in medicine. For one thing, this is not something you would find a a medical textbook.  Not much is really known about the condition except that the symptoms include bloating, gas, cramps, aches, pains, and food sensitivities.  This is possibly caused by a gut that has more permeability than normal. Substances from the GI tract that would not otherwise enter the bloodstream-- seem to enter the circulation in this way.  Once in the circulation, these substances can travel virtually anywhere in the body without interference. Another condition that often accompanies leaky gut s

So, in this third post on the gut brain axis and how it impacts our health...in terms of chronic pain and otherwise..we're looking at our microbiome and things we can do make or keep it healthy  ! The human microbiome consists of the "normal flora"...the microrganisms that live on our skin, in our mouth, our GI tract...We all have this world of organisms living in and on our bodies; and amazingly, no two are alike! These colonies of bacteria also change at various times throughout one's life in response to body changes. Of most importance here is whether or not there is a healthy balance of these organisms. We are learning more and more about the importance of maintaining a healthy flora: we're finding out more and more that many health conditions may be connected to the normal flora in ways we'd never have suspected.  Some well-known examples of an unhealthy balance of the microbiome include yeast infections, gastrointestinal disturbances suc

As I see it, the Gut-Brain Axis holds great potential for future treatment in pain management! For one thing, many people with chronic pain also have depression. It is feasible that new ways to treat depression could emerge from better understanding of how the brain and gastrointestinal tract work together. On a different level, in my recent post "Foods and Fibromyalgia: Know your enemies!" there is mention of leaky gut syndrome , a mysterious condition faced by some people with fibromyalgia.  For certain, better understanding of the gut-brain axis will play a role in the management of this condition. For those with auto-immune disorders, especially rheumatoid arthritis and lupus, there is reason for hope...as is better understood how the gut-brain is connected to the immune system. This may completely transform the approach to treatment of these conditions. This might also mean that we could control the underlying disease of many pain conditions with dietary ch

If you've ever had the sensation of butterflies in the stomach, or felt the pangs of hunger after watching a food advertisement, you have experienced what I am discussing in today's post.  Why does this happen?  Does this mean that there is a connection between the gut and the brain? A February 2010 article in Scientific American entitled "Think Twice: How the Gut's "Second Brain Influences Mood and Well Being  goes into some detail about this very interesting body phenomenon.  The article states that the gut is not involved in actual thought process, however.  There are literally multitudes (over 100 million!) of neurons that line the outer layer of the GI tract; technically this is known as the " enteric nervous system ."  While the role of these neurons is primarily digestive function, this nervous system is in constant contact with the central nervous system. As an example..suppose you just enjoyed a very spicy but enjoyable meal.  Shortly

If you've been following this series on gout, you know that there are dietary modifications that can be made to prevent recurrence of gout flare-ups. Yesterday, it was mentioned that coffee, vitamin C supplementation, and cherries and other dark colored fruits seem to help keep uric acid levels in check. I know it's hard to believe--but there are even more dietary measures that can be used to help control gout.  There is actually a gout diet, and here are some highlights as suggested by the Mayo Clinic: To follow the diet: ~Restrict intake of meat, poultry and fish. Animal proteins are high in purine . Avoid or severely limit high-purine foods, such as organ meats, herring, anchovies and mackerel. Red meat (beef, pork and lamb), fatty fish and seafood (tuna, shrimp, lobster and scallops) are associated with increased risk of gout. Because all meat, poultry and fish contain purines, limit your intake to 4 to 6 ounces (113 to 170 grams) daily. ~Cut back on fat. Satu

If you've been diagnosed with gout and are taking medication to control the condition, you might be surprised to know that there are more things that you can do to stay ahead of the curve.  Here are some non pharmacological lifestyle modifications/alternative medicine suggestions from the Mayo Clinic: Drink 8 to 16 cups (about 2 to 4 liters) of fluid each day, with at least half being water. Avoid alcohol. Eat a moderate amount of protein, preferably from healthy sources, such as low-fat or fat-free dairy, tofu, eggs, and nut butters. Limit your daily intake of meat, fish and poultry to 4 to 6 ounces (113 to 170 grams). Some foods may actually help prevent recurrence of gout attacks; one simply needs to include these items in their diet.  Interestingly, coffee (decaf or regular) has been shown to lower uric acid levels, although the mechanism is not understood.  A reasonable intake of vitamin C through food sources and supplements is also beneficial, but caution is

Now that summer weather has arrived, I don't know about you...but I drink a lot more water.  It might seem obvious at first, but have you ever considered why staying hydrated.. .all year round ...is important?  Here are some good reasons to consider drinking more water, if you are not one of those who are already working at increasing water intake. Staying well hydrated, believe it or not, plays a role in pain management. For one thing, it can improve your mood . Many people with chronic pain suffer from anxiety and/or depression.  So, in a manner of speaking, water is a natural antidepressant. When the human body is well hydrated, so is the cartilage of all the skeletal joints. By serving as a lubricant, there is less joint pain when lubrication is sufficient. Headaches can be caused by dehydration.  Maintaining adequate hydration will increase the odds that these types of headaches will stay out of your life! Water plays many other roles in human life and survival. Di

To a large extent, non drug pain management interventions are really about adopting a healthier lifestyle. Some examples- Smoking Cessation Using smoking as a way to cope with chronic pain can actually make the pain worse!  Weight Loss  A healthy body weight reduces stress on the joints and spine. The goal is to achieve a healthy Body Mass Index (BMI) . Exercise Exercising within the limits of one's condition promotes weight loss, cardiovascular health, preserves joint function, and raises endorphin levels,promoting an overall sense well being.  It's all good. Alcohol Moderation While alcohol may help a person to forget their troubles for a time, it actually has no analgesic properties.  Chronic use of alcohol can damage the liver, which is can effect the metabolism of medications and body toxins. Practicing Behaviors that Promote a Good Night's Sleep  A good night's sleep go a long way in improving everyone's day to day function.  Sleep is res

Glucosamine is a nutritional supplement that has gained attention in recent years as a treatment for osteoarthritis.  This substance occurs naturally in the human body and is an ingredient used by the body for the production of cartilage.  There are numerous products in the marketplace that contain glucosamine; it may be available as tablet, liquid or powder.  Some products that contain glucosamine also contain chondroitin, which is another naturally occurring chemical that plays a role in formation of cartilage. As to whether or not taking glucosamine or glucosamine with chondroitin is actually of benefit-the answer is unclear.  This type of nutritional supplement does seem to help some people, but for others, the opposite is true.  In my opinion, it does not hurt to try one of these products if you have osteoarthritis, but if there is no perceived benefit after a few weeks' time, it probably is not worth continuing. A note of caution: do not use this product

I have just discovered something wonderful to share with all of you: The Arthritis Kitchen Blog!  It is written by someone who has been dealing with RA since the age of 8, and believes, as I do, that healthy eating is an essential part of overall treatment.  Kitchen Salli, as she calls herself, also loves to cook and shares recipes and thoughts here. Have a visit when you have some time (the link is in the underlined name above). You will not be disappointed!

Thinking back on last week's series on the Anti-Inflammatory diet, I realized that you now have lots of information on what to eat--but not much information on what NOT to eat. So here is a short list to help you along: As discussed in my post on fruits and vegetables ,some RA patients do not tolerate members of the nightshade family because these foods can provoke the inflammatory response. Alcohol intake in excess is known to provoke inflammation.  Regular consumption of alcohol can promote the inflammatory response from head to toe, especially the larynx, liver, and stomach. Beware of processed, packaged, or prepared foods --there is some likelihood that they contain harmful oils, sugar, and artificial sweeteners.  Sometimes we really don't know what we are eating! Avoid hydrogenated and trans fats . There are known healthy alternatives to these ingredients, but in many cases they are not used by grocery stores and bakeries. White sugar and sweets are

For my final post this week, I am sharing a sample  menu ideas  from an article about creating your own anti-inflammatory diet plan.  There are, of course, many other options but this should help anyone who is interested to get off to a good start! Diet Menu There are certain food items which help in the prevention of inflammation, and certain foods which cause inflammation. An anti-inflammatory diet is a healthy diet that ensures prevention of serious conditions. Here is a sample diet menu. Feel free to modify the menu. You can add your favorite dishes to the menu or remove the ones you don't like. However, keep in mind that the foods which you include in your menu are among anti-inflammatory foods. Breakfast Ideas Oatmeal Mixed fruits with whole grain toast Whole grain toast with almond butter spread and grape juice Lunch Ideas Salad and chicken with steamed vegetables Turkey curry with brown rice Apple with spinach (whole grain) san

    Arthritis The number one cause of disability in America, according to the Center for Disease Control is arthritis. Symptoms of arthritis include finding it difficult to perform daily tasks where you use your hands, or  a painful, sharp sensation in your joints. If you experience these symptoms, you may have arthritis. A compound in green tea called epigallocatechin-3-gallate (EGCG) was found by University of Michigan researchers  to alleviate arthritis pain. Drinking green tea in the morning and night may help soothe joint pain. Hot green  tea works better is of more benefit, because the steam releases more of the EGCG compound. Psoriasis Green tea can help combat psoriasis, a sometimes painful condition in which the skin flakes and causes lesions. Medical College of Georgia researchers tested green tea in association with psoriasis, finding that the tea reduced skin cell production rates, therefore benefiting persons with this autoimmune disease. If you are

Anti-Inflammatory Diet-Read all about it! Anti-Inflammatory Book Titles Here are some books that you can explore for further information about the anti-inflammatory diet! The Anti-Inflammation Diet and Recipe Book:... by Jessica K. Black $12.67 Clean Cuisine: An 8-Week Anti-Inflammatory ... by Ivy Larson $13.03 The Anti-Inflammatory Diet Plan: Your Guide... by Robert M Fleischer $7.89 Meals That Heal Inflammation: Embrace Healt... by Julie Daniluk $20.37 Anti Inflammatory Diet: The Best Anti Infla... by Jennifer Sather $6.29 Digestive Health with REAL Food: A Practica... by Aglaée Jacob M.S. R.D. $23.85 The Complete Idiot's Guide to the Anti-Infl... by Christopher P. Cannon $15.90 More Anti-Inflammation Diet Tips and Recipe... by Jessica K. Black $15.85 Anti Inflammatory Diet: Foods That Fight In... by C.D. Shelton 1    2    3    4    5    6    7    8    9    10   

Have you been hearing all the hype about Omega-3s lately?  What's up with that?  I am hoping to help explain that to you in this post.   Omega 3s have been reported to be an important nutrient of late.  According to Dr. William Smith of the University of Michigan, fish oil significantly reduces the production and effectiveness of prostaglandins, the culprit behind the scenes in inflammatory processes in the human body.  In his studies, he says there are three mechanisms responsible for this: 1) Fewer prostaglandins are synthesized from Omega 3 oils as compared to  their cousins, the Omega 6 class.  Prostaglandins formed from Omega 6 oils are more likely to enhance the inflammatory process. 2) Omega 3 oils compete with Omega 6 oils for conversion to prostaglandins.  The enzymes involved in this biochemical process are known as COX-1 and COX-2 .  By increasing intake of Omega 3 oils more of the binding sites on COX-1 and COX-2 become blocked, so  fewer Omega 6 oils can g

Who knew that adding a little extra flavor to your meals could also have health benefits? Many of the well known herbs and spices have known medicinal properties.  As I have been explaining in my posts this week, some foods can actually combat inflammation, which in turn can reduce pain. There are numerous references to this on the internet, in books, magazines, and the like.  Just to give you some idea, here are some of the most potent anti-inflammatory herbs and spices as per a post from Reader's Digest: Cayenne:  Capsaicin, if applied in the form of cream or ointment, short-circuits pain by depleting nerve cells of a chemical called substance P, which helps transfer pain signals along nerve endings to the brain  It is used for treating shingles pain and diabetes-related nerve pain. For a cold remedy, sprinkle some on your dinner plate. Cayenne shrinks blood vessels in your nose and throat, relieving congestion. Cinnamon : As is true of many other spices, cinnamon ha

Consuming most of your grains as whole grains, as opposed to refined, white bread, cereal, rice, and pasta can help keep harmful inflammation at bay. Why? Because whole grains have more fiber, which has been shown to reduce levels of C-reactive protein , a marker of inflammation in the blood, and they usually have less added sugar. But a 2013 Harvard study found that not all products labeled “whole grain” are much healthier than their refined counterparts. To be sure you’re getting the benefits, look for foods with a whole grain as the first ingredient. It is also important to ensure that there are no added sugars. In fact, the fewer added ingredients, the better! Some examples of good choices in the whole grain family include oats, quinoa, and brown rice. Source : Health.com