8 Step Program for Chronic Pain
8 Step Program for Chronic Pain
Trammell's Health & Fitness Tips - Health, Fitness, Nutrition & Training Tips to Keep you Healthy and Motivated
There are 25 million Americans that are bedeviled by some chronic pain such as sciatica, migrane, arthritis and muscle pain. In addition to surgery and narcotics, mainstream doctors often recommend nonsteroidal antiflammatory drugs like ibuprofen to their patients for chronic pain. They can be effective for acute pain such as sprains and toothaches, but less effective for chronic pain.
1. EAT MORE FISH AND POULTRY - This prescription anidepressant helps curb pain by boosting levels of the neurotransmitter serotonin to the brain. Serotonin blocks synthesis of substance P,one of the main chemical messengers involved in chronic pain. So eat a lot of fish and turkey to keep serotonin levels high which has a lot of tryptophan which is converted to serotonin in the body. Recommendation is 3 ounces 5 times a week.
2.EAT A BANANA EVERYDAY - So eat a banana every day along with a bit of the liniing of the peel thast you have scraped with a spoon. Doing so will supply you with lots of magnesium and potassium. Both minerals help control muscle spasms.
3. GET REGULAR EXERCISE - Exercise triggers the synthesis of the natural painkillers that are known as endorphins. Endorphin synthesis can be triggered by any form of activity that pushes the body a bit harder than it is used to.
4. TAKE STEPS TO CONTROL PSYCHOLOGICAL STRESS - Stress plays a central role in chronic pain. Meditation and other relaxation techniques reduce muscle spasms, limit the relesae of pain causing stress hormones and improve breathing. Each of these helps reduce pain intensity. One study found that pain sufferers who meditated for 10 to 20 minutes a day visited a pain clinic 36% less often than did their non meditating peers.
5. AVOID HARMFUL FATS - Red meat and cooking oil stimulate procution of arachidonic acid, a compound that the body converts into hormone like substances that trigger inflammation. These substances are known as prostaglandins. Chronic pain sufferers should avoid red meat entirely.
6.TAKE OMEGA 3 FATTY ACIDS SUPPLEMENTS - Taking 1,000 - 3,000mg of fish oil or flaxseed oil each day helps block synthesis of prostaglandins. In addition to blocking prostaglandin symthesis, a type of omega 3 fatty acid known as eicosapentaenoic acid improves circulation by making the platelets cell like structures that are responsible for blood clotting. This helps keep blood from pooling and causing inflammation and irritation.
7.TAKE A VITAMIN B COMPLEX SUPPLEMENT - Chronic pain is often caused by fatigue. When you feel more energetic, your pain is more manageable. To increase your energy, ask your doctor about taking a daily supplement that conatains at least 50mg of B complex vitamins. Vitamin B helps increase energy levels by facilitating the production ATP, the high energy compound found in mitochondria.
8.SEASON FOOD WITH TURMERIC - Its primary constituent, curcumin, has been shown to be as effective at relieving pain as cortisone or ibuprofen without any risk of side effects. A pinch or two a day is all you need.
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