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Chronic Pain Management |
Chronic pain is defined as pain that persists or recurs for more than three months. According to the American Chronic Pain Association, about 48 million American adults suffer from various forms of chronic pain. Migraines—one of the most severe forms of pain—imprison about 30 million people, the majority of whom are women. An estimated 90% of all adults will experience low back pain in their lifetime. To treat chronic pain, we spend over $3 billion each year on over-the-counter (OTC) pain medications alone.
Why so much suffering and what can be done to alleviate chronic pain? Unfortunately, most pain sufferers believe that nothing can be done to attenuate or alleviate their pain and, therefore, suffer in silence. But you don’t have to; you can conquer chronic pain!
Depending on the type of pain, your treatment options include analgesic pain killers, and non-drug strategies such as massage, acupuncture, chiropractic adjustment, and nutritional supplements. Here is my prescription for lifestyle strategies for managing most chronic pain conditions:
●Anti-inflammatory Diet: Cut out saturated fats and trans-fatty acids from your diet. Avoid margarine, vegetable shortening, and foods that contain palm or coconut oil. Switch to extra-virgin olive oil. Get Omega-3 fatty acids by eating salmon, sardines, walnuts, and freshly ground flax seeds. Use Turmeric (Curcuma longa), the yellow spice used in Asian-Indian cooking and American-prepared mustard. Cut out refined sugar; instead, eat whole grains and whole wheat.
●Fruits & vegetables: Eat at least 5 servings of fruits/vegetable every day.
●Take 500 mg of citrus bioflavonoids: Quercetin, anthocyanidins, and proanthocyanidins three times a day, can reduce inflammation.
●Exercise daily: Most experts agree that weight-bearing exercise (e.g. walking and running) is one of the pillars of good health and wellness. Chose an appropriate aerobic exercise regimen, and engage in this regimen 30 to 45 minutes, on most days of the week.
●Don’t Use Tobacco Products: This habit has been shown to exacerbate pain. To quit tobacco products, you have to learn how to NOT smoke. For most people, quitting tobacco is very difficult. However, attending a formal tobacco cessation program, such as the one developed by the American Lung Association, is just what the doctor ordered—your chances of quitting increases.
●Use Alcohol in Moderation: Like tobacco, alcohol abuse can worsen pain. Men should keep their alcohol to less than 2 drinks daily; women and lighter weight men should limit their daily intake of alcohol to 1 drink.
●Manage your stress: Anger and other toxic emotions can exacerbate chronic pain.
●Get adequate sleep: Some people still think that quality sleep is an optional aspect of living. Research that dates back to the 1960s, show that, like rest, sleep is an indispensable aspect of good health. During sleep, the body rejuvenates itself. You need between 7 and 9 hours of sleep nightly—even on weekends!
CAUTION: Chronic pain can result from a very long list of conditions such as cancer and nerve impingement. Do not self-diagnose your pain. Consult your healthcare provider to get an accurate diagnosis before starting any treatment plan.
Content Provider: http://www.my-articles.com
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