Conventional treatments for pain includes things like pain medications, NSAIDS and corticosteroid injections. These treatments can have severe and unwanted side effects which can worsen over time. Fortunately, it is often possible to manage pain naturally without any dangerous side effects. Seeing a functional medicine practitioner can be a great resource because they believe at getting at the root cause of the issue and prefer not to use conventional medicines. But if you haven’t tried the following basics, you might consider trying these strategies first because a holistic minded health care provider will likely suggest these same strategies.
Stay Hydrated and Breath Deep
Dehydration can lead to an imbalance of electrolytes, fatigue, increased inflammation and symptoms such as headaches and even hunger pains. Optimal water intake is necessary to eliminate toxins from the body. That’s because water hydrates the lymphatic and circulatory system so that they can flush out waste. The lymphatic system alone is composed of 95% water and is a critical part of detoxification. Staying properly hydrated will feed your cells and tissues the most most vital resource they require.
Deep breathing will lower the stress response in your body that comes with frequent shallow breaths. The average person takes 12 to 18 breaths every minute which deprives the body of oxygen and contributes to a fight or flight stress response. Take time throughout the day to focus on your breathing to reduce inflammatory stress and help you manage pain naturally. You can practice deep breathing almost anywhere and at anytime. Just inhale for 4 seconds, hold it for 2 seconds, and exhale for 4 seconds. Repeat for 5 minutes several times a day. This alone may be a good tool to help you manage pain naturally.
Diet
One of the most important strategies for managing your overall wellness and any type of chronic pain is your diet. Avoiding known allergens and removing foods known to cause inflammation is key. By consuming an anti-inflammatory diet. you can reduce pain and live a healthier life. The top inflammatory foods are refined sugars and grains, and any foods that are easily metabolized into sugar (high glycemic foods), and highly processed vegetable oils, such as canola, grapeseed, and safflower oils. In addition to causing inflammation, these foods create extra acidity in the tissues. Other foods that promote inflammation are meat and dairy from conventionally-raised animals and farmed fish. That’s because these foods often contain antibiotics, vaccines, hormones, and chemical disinfectants.
Foods that reduce inflammation are whole, organic, clean-sourced, and unprocessed foods. Great protein sources are grass-fed, pasture-raised, organic meats and wild-caught fish. Great sources of antioxidants and phytonutrients can be found in lower-carbohydrate, low-glycemic, colorful vegetables and fruits. Examples are cruciferous vegetables, leeks, shallots, cucumbers, asparagus, and leafy greens. Low-glycemic fruits include berries, lemons and limes, grapefruit, and granny smith apples. MSM & sulfur rich foods such as onions, garlic, chives, scallions, and raw, grass-fed dairy cheese & whey protein can also help reduce inflammation.
Finally, it’s important to include healthy fats like those that are found in coconut, olives, avocados, and their oils and in grass-fed butter and ghee. Omega-3 fatty acids and conjugated linoleic acid (CLA) found in wild-caught salmon and grass-fed beef and dairy have many health benefits. These healthy fats are an efficient source of fuel for the body to combat inflammation.
Movement
Movement helps boost your body’s total healing powers by promoting lymphatic drainage, increasing oxygenation to cells and reducing muscle tension and spasms. Regular exercise is one of the best things you can do for your body. But you can also achieve great results without traditional exercise such as running, weight lifting, etc. Massage helps move fluid through your body to promote toxic waste removal. You can do it yourself at home or enjoy massage therapy. Massage therapists are specialized in finding pressure points that help reduce the stress response associated with pain such as headaches. Gentle stretching can also reduce stiffness in the body, relieve tension and provide stress relief that may be contributing to your pain. This is also something you can do at home or in a class.
Supplements
Certain supplements can have a powerful impact on the inflammation that is associated with pain. Some supplements that contain beneficial nutrients that can help you to manage pain naturally include omega-3 fatty acids (from animal sources or algae), vitamin D, bone broth or collagen, magnesium, curcumin (the active antioxidant compound in turmeric), and ginger. Depending on your current diet, one or all of these may provide significant relief.
Probiotics can also be helpful especially if the chronic pain is a sign of leaky gut syndrome and/or infections in the gut. Parasites will release toxins that increase inflammation within the body and for many individuals, this is the cause of chronic pain. Probiotics help to neutralize these toxins and fight back against parasites and other unwanted organisms in the gut.
CBD stands for cannabidiol, which is one type of cannabinoid from the cannabis sativa (hemp) plant that is non-psychoactive (it won’t get you high). The use of CBD in various forms, such as tinctures, capsules or topical salves, helps to manage pain by supporting the body’s endocannabinoid system receptors. It’s recommended that people start with low doses, which seem to work best for pain relief, and to increase slowly if needed.
Alternative Therapies
Many people that try to manage pain naturally find that complementary or alternative medicine approaches, sometimes in addition to medications, can provide additional relief. Therapies to consider include mind-body techniques such as tai chi, acupuncture, dry needling, meditation, massage therapy, cognitive therapy, yoga and other related alternative treatments.
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