Pain
Relief Tips
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| Water Helps Reduce Pain |
F. Batmanghelidj, M.D., says that
many types of pain are due to chronic dehydration in the
body. . (1) Drinking 8-10 glasses of water
a day can help reduce pain all over the body. It
helps flush out toxins, lubricates and cushions your joints,
helps relieve congestion and keeps your body in balance.
|
| Can Help Reduce Pain |
According to Neal Barnard, M.D., author of several books
on the healing properties of foods, certain foods are excellent
painkillers, especially green leafy vegetables and beans. The
following foods help cool the body's inflammatory response,
act as analgesics on pain nerves and work within the brain
to reduce sensitivity. (2)
| apples |
apricots |
avocados |
bananas |
| beans |
beets |
berries |
broccoli |
| cabbage |
cantaloupe |
carrots |
cauliflower |
| celery |
chard |
cherries |
cucumber |
| currants |
dates |
figs |
garlic |
| ginger |
grapes |
kale |
lettuce |
| mangoes |
melons |
mushrooms |
olives |
| papaya |
parsley |
peaches |
pears |
| peppers |
potatoes |
pumpkin |
radish |
| raisins |
soybeans |
spinach |
squash |
| sweet potatoes |
turnips |
|
|
|
Foods May Increase Pain
(Try to avoid or limit them) |
The worst include
| alcohol |
coffee |
chocolate |
citrus fruits |
| corn |
dairy |
eggs |
meat |
| nuts |
salt |
sugar |
wheat |
| tea |
barley |
oats |
rye |
Also....
| asparagus |
barley |
bread |
brussel sprouts |
| butter |
cake |
candy |
canned fruit |
| chickpeas |
coconuts |
cookies |
cornflakes |
| cornmeal |
crackers |
doughnuts |
dressings |
| ice cream |
jams & jellies |
oatmeal |
onions |
| pasta |
pastries |
pickles |
pies |
| pizza |
sodas |
tea |
tomatoes |
|
| The Healing Power of Walking |
Walking is the best natural health remedy for many kinds
of conditions, disorders and symptoms. It can help
speed your recovery process and has many other benefits as
well:
* helps ease back pain;
* goes easy on your joints;
* can be done in short spurts;
* strengthens your bones.
What Happens When You
Walk
(1-5 minutes)
Your first few steps trigger the release of energy-producing chemicals.
Your heart rate increases, boosting blood flow and warming up your muscles.
Stiffness subsides as your joints release lubricating fluid to help you
move more easily.
(6-10 minutes)
Your heartbeat increases even more.
Chemicals are released that expand your blood vessels and bring more
blood and oxygen to help your muscles work better.
(11-20 minutes)
Your body temperature keeps rising.
Hormones such as epinephrine and glucagon are released to fuel your muscles.
(21-45 minutes)
You start to relax as your body releases tension, thanks in part to a
dose of "feeling-good" chemicals, such as endorphins, in your brain.
|
| MSM |
MSM is not a medicine, a drug or a food additive: it
is a food. (Methylsulfonylmethane) is an organic form of
sulfur which can be found primarily in fruits, vegetables,
meat, milk and seafood. It offers a natural way to
reduce pain without serious side effects.
MSM has shown a remarkable ability to reduce or eliminate muscle soreness
and cramps. People with arthritis report substantial and long-lasting
relief with MSM supplements. Taken along with glucosamine, MSM
can relieve pain and help repair worn or damaged cartilage in joints
with healthy, flexible new cells. (3)
|
| Calcium |
Calcium and magnesium are the two minerals most often
recommended for treating pain. Calcium is recommended
for arthritis, more as a preventive than as a painkiller. Recently,
the American Journal of Obstetrics and Gynecology reported
that pain from pre-menstrual syndrome was reduced by half
in women given supplemental calcium. (4)
|
| Magnesium |
This mineral, which is found in soybeans, whole grains, nuts, seeds,
vegetables and fish, has long been valued in treating migraines because
it acts as a muscle relaxant. It is considered one of
the most promising nutrients in headache research. (5) In a
1996 German study of 81 migraine patients published in the headache
journal Cephalgia, 41.6 percent of subjects taking oral magnesium
reduced both the duration and intensity of migraine attacks. They
also reduced their reliance on medications to control their migraines.
(6)
|
| Glucosamine and Chondroitin |
Glucosamine sulfate has been shown to be effective in
reducing arthritis pain, which may be due to its ability
to repair joints. (7) Used together, glucosamine and
chondroiten can reduce joint pain and may help build new
cartilage, according to a study at Boston University School
of Medicine. The treatment worked so well for Jason
Theodosakis, M.D., who suffered from severe osteoarthritis,
that he is now medication free.
|
| Fatty Acids |
American researchers suggest that a combination of magnesium
taurate and fish oil may help prevent migraine headaches,
based on the ability of both to reduce blood vessel spasms.
(8)
A 1997 study showed that gamma-linolenic (GLA) and alpha-linolenic
(ALA) fatty acid supplements reduced the severity, frequency
and duration of total migraine attacks by 86 percent. During
the six month study, 22 percent of the 169 patients no
longer had migraine attacks, and 90 percent experienced
less nausea and vomiting. (9)
|
| Arnica |
This anti-inflammatory action of arnica can be used topically
to ease the pain of bruises and sprains.
|
| Calendula |
Calendula is an excellent herb for most skin disorders, including
diaper rash, sun burns, bruises and insect stings and bites. It
has a soothing effect on irritated skin by reducing inflammation
and combating infection.
|
| Cayenne Pepper |
Cayenne contains capsaicin, which stimulates
the brain to secrete endorphins that help block pain signals. A
recent trial showed that cayenne helped reduce arthritis pain
|
| Chamomile |
Chamomile contains bisabolol, which
has anti-inflammatory properties and relaxes the muscle lining
of the digestive tract. Several studies indicate that
chamomiles is a good digestive aid.
|
| Feverfew |
Feverfew prevents and treats migraine headaches by inhibiting
the production of inflammatory substances. In a 1988
randomized double-blind, placebo-controlled study reported
in Lancet, feverfew treatment was associated with reduction
in the mean number and severity of migraine attacks.
|
| Ginger |
An herb that is reported to stimulate blood circulation,
which helps to heal skin irritations such as cuts, insect
bites and stings and bruises. It is a strong antioxidant
and is an effective anti-microbial agent for sores and wounds.
|
| Ginkgo Biloba |
Ginkgo biloba extracts have
been shown to reduce leg pain.
|
| Peppermint |
Peppermint can be used to soothe digestive pain. "Peppermint
is probably our best-known remedy for stomach problems," says
herb researcher Daniel B. Mowrey. It owes its
healing power to an aromatic oil called menthol.
|
| Back Pain |
| |
| Tips Maintain Good Posture |
Try not to slouch or bend forward when sitting or standing. Maintaining
good posture helps reduce strain on your muscles.
|
| Comfort At Work |
Use chairs, desks and equipment that support your back
and help you maintain good posture.
|
| Breaks |
Sitting for long periods of time
can increase tension in your body, especially on your back. The
longer you sit, the worse it can get. Get up at least
once every hour and move around a bit.Change positions
frequently during the day. Break up tasks (such
as driving for long periods of time) into shorter segments.
|
| Bend Your Knees When Lifting or Carrying |
Try to avoid lifting or carrying heavy objects. When
you do lift, bend your knees and carry the object against
your body. Bend your knees when you put the object down. Do
not bend straight over, turn or twist to pick something up.
|
| A Comfortable Mattress |
Test your mattress. Lie on your back
and slide your hand under your lower back. If there
is large gap, your mattress may be too hard. If you
have to squeeze your hand in, it is probably too soft. If
your hand slides in fairly easily, the mattress is probably
just right for you.
References
1. Batmanghelidj, F., M.D., Your Body's Many
Cries For Water, Global Health Solutions, 1997.
2. Barnard, Neal, M.D., Foods That Fight Pain. Harmony
Books, 1998.
3. Total Health 1998. "MSM". Feb/Mar.,
Vol. 20, No. 1. pp. 30-31.
4. Calcium Helps PMS, Study Shows, Natural Healthline Web
site: (www.naturalhealthonline.com).
5. Batchelder H., PMS Naturally, Rocklin, CA, Prima
Health, 1998.
6. Piekert A., et al, "Prophylaxis of migraine with oral magnesium: results
from a prospective multicenter, placebo-controlled and double blind randomized
study". Cephalagia 1996;16:257-63.
7. Kelly, G.S., The role of glucosamine sulfate and chondroitin
sulfates in the treatment of degenerative joint disease. Alt
Med Rev, 1998; 3(1):27-39.
8. McCarty, M.F., Magnesium taurate and fish oil for prevention
of migraine. Medical Hypothesis 1996 Dec; 47(6):461.
9. Wagner W, Nootbaar-Wagner U. Prophylactic treatment of
migraine with gamma-linolenic and alpha-linolenic acids. Cephalagia 1997
Apr:17(2)127-130.
19. Milla SY, Jacoby RK, Chacksfield M, Willoughby M. Effect
of a proprietary herbal medicine on the relief of chronic arthritis pain: a
double blind study. Br. J. Rheumatol. 1996;
35(9):8740878.
11. Murphy JJ, et al. Randomized double-blind placebo-controlled
trial of feverfew in migraine prevention. Lancet 1988
Jul 23;2(8604):189-92.
12. Drabaek, H., Petersen, J.R., Weinberg N., Hansen, K.F., Mehlsen,
J. The effect of ginkgo biloba extract on patients with intermittent
claudication. Ugeskr Laeger, 1996; 158(27): 3928-393
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