“Any time you see what looks like a breakthrough, it is always the end result of a long series of little things, done consistently over time.” -Jeff Olson, The Slight Edge
Self-Care care is NOT an optional luxury. Self-care is anything you deliberately do that improves your physical, mental, or emotional well-being.
And self-care is one of the most effective and powerful ways to rid yourself of the pain that SO MANY of us live with. We hope that you will look through our self-care suggestions for relieving pain and reducing inflammation and try to integrate some of it into your life!
And self-care is one of the most effective and powerful ways to rid yourself of the pain that SO MANY of us live with. We hope that you will look through our self-care suggestions for relieving pain and reducing inflammation and try to integrate some of it into your life!
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1. Kick out Stress on a Regular Basis: Favorite meditation app- The Insight Timer
Letting go of stress is beyond a doubt the number one way to release physical pain. Stress vasoconstricts the blood vessels, leading to decreased circulation throughout the body. When stressed, the body tends to hold itself in a tense state, we forget to breathe & further restrict oxygenated blood from circulating throughout the body. This cycle of stress, is the number one reason why we have a never-ending cycle of chronic pain. Conscious relaxation and deep breathing lead to vasodilation of blood vessels and calming of body and mind. |
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2. Drink Lemon Water: Go organic whenever possible
Staying hydrated is key to getting out of pain and adding lemon will enhance the cleansing effect. Dehydrated muscles can cause muscle cramps and weakness. The discs between each vertebra in your spine are made mostly of water, so if you are dehydrated, the disc can shrink just a little adding pressure on one of your spinal nerves and causing pain. Filtered water with fresh organic lemons will cleanse you from the inside out by pulling toxins including lactic acid from sore muscles and cleaning out organs that when sluggish cause inflammation throughout the body. Drink generous amounts of water when first waking in the morning for the best cleansing effect and to help with constipation. Also, even though lemons are acidic, they have a strongly alkalizing effect in the body, which can help with gout, headaches and other inflammatory issues. |
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3. Try Turmeric or Curcumin (active ingredient in turmeric): Favorite Brand- Thorne, Curcumin Phytosome 1000mg
Turmeric is the yellow Indian spice that makes curry its beautiful yellow color. It also has many healing properties and studies have shown it matching Ibuprofen in its pain-relieving qualities. Curcumin is an antioxidant that protects cells from the normal, but damaging, process of oxidation. It does this by scavenging molecules known as free radicals, which are one of the root causes of aging. Preliminary cell studies suggest that the curcuminoids in turmeric promote an anti-inflammatory response by inhibiting the expression of the COX-2 "pain" enzyme. Adding it to recipes is great for your health, but the best chance at getting its medicinal properties is to take a good quality supplement. Tip: While turmeric tea and cooking with turmeric can DEFINITELY have awesome benefits for your health, if you are having pain, consider a supplement which will provide a more therapeutic dosage of the active component curcumin which will give you a much stronger effect. We carry Thorne's curcumin at our office and it provides excellent results in the reduction of our patients' pain and inflammatory symptoms. |
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4. Eat Foods High in Omega-3 Oils & Take an Omega 3 Fish Oil Supplement: Favorite Brand- Nordic Naturals, Pro-Omega Joint X-tra with added collagen and glucosamine, lemon flavored- 2 capsules per day.
The mechanism of anti-inflammatory action is well established and involves the conversion of the fatty acids into an anti-inflammatory prostaglandin which are powerful pain relievers. Omega-3’s are also blood thinners, which improve circulation and oxygenation of the body, thus relieving pain. Its blood thinning effect also makes this supplement excellent for high cholesterol and blood pressure. Foods high in Omega-3's are:
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5. Eat Foods High in Magnesium and/or Take a Magnesium Supplement: Favorite Brand- Thorne, Magnesium Citramate, 2 capsules, 300mg before bed
Magnesium is essential for over 300 different chemical reactions in the body, including maintaining your energy level, helping you relax, and sustaining the health of your heart and blood vessels. Unfortunately, in most of the developed world, magnesium deficiency is probably the most common nutritional deficiencies. It is well known as a muscle relaxer but can also be beneficial for insomnia, calming stress and treating constipation. High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate |
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6. Add Foods High in Sulfur to Your Diet: Or consider adding an MSM supplement
Sulfur naturally contains a form of methylsulfonylmethane (MSM). As a 2017 scientific review points out, MSM has been shown to help reduce joint inflammation along with joint pain. According to the arthritis foundation, MSM acts as an analgesic agent in the body by decreasing the nerve impulses that transmit pain. Try adding these foods: onions, garlic, eggs, chickpeas, cauliflower, dried apricots, sesame seeds, asparagus and cabbage (coleslaw or sauerkraut are great). These foods can really help reduce arthritis symptoms! |
