TIPS FOR REDUCING CHRONIC PAIN
FROM RHEUMATOID ARTHRITIS
1. Reduce stress in your life to reduce chronic pain.
Stress increases chronic pain. Learning to take control of stress can bring relief.. Negative feelings like anxiety, stress, anger and depression all increase the body’s sensitivity to pain.
There are several techniques that can help.
(Emotional Freedom Technique) is, for the mind, similar to acupuncture for the body, but without the needles, and, you can do this on yourself any time you feel negative feelings, as well you can use this technique to erase the emotion around past events.
Playing soothing, calming music in the home can create a more peaceful atmosphere and at the same time help you remain calm, easing the stress felt by the body, thereby reducing the chronic pain.
2. Learn deep breathing techniques, meditation, or Chi Gong to help with chronic pain.
Deep breathing and
meditation are techniques that help your body relax, which eases pain. The tension and tightness in the muscles relaxes as they receive a quiet message to relax.
Focusing on the breath, ignoring thoughts, and repeating a word or phrase, a mantra, causes the body to relax. There are classes you can take to learn meditation, or some people prefer to
meditate listening to sounds.
Deep breathing is also a relaxation technique which can be done almost any time or place.
Find a quiet place, get your body comfortable and try to block out distracting thoughts. Placing one hand on your chest, the other on your tummy breathe in through the nose, fill the abdomen with air, note that your chest does not rise while you intake the breath Hold this breathe for a count of 4 then let the air out through your mouth.
3. Exercise to relieve pain, increase Endorphins.
Exercise helps burn off calories which can help keep your weight down, reduce heart disease risk, and control blood sugar levels. Exercise also increases the Endorphins in the body. Endorphins are neurotransmitters produced in the brain that reduce pain.
4. Cut back on alcohol, which can worsen sleep problems and reduce the bodies ability to absorb nutrients.
Pain makes sleep difficult, and alcohol can make sleep problems worse. If you're living with chronic pain, drinking less or no alcohol can improve your quality of life.
5. Join a support group. Meet others living with chronic pain. .
When you connect with people who have a similar chronic pain they tend to understand what you're going through which may make you feel like you aren’t alone, others are living with pain and have developed strategies to make life easier. You can benefit from their experiences in coping with the pain, and the company of someone who understands what you are going through.
A support group can be in person or on line, depending on what you are most comfortable with, or which is most convenient for you.
6. Don't smoke.
Smoking can worsen circulation problems, causing increased pain and inflammation. As well smoking will increase the risk of heart disease and cancer.
7. Keep a diary of what you eat each day, stress, and how you are feeling.
Keeping a diary will help you in so many ways. Consider it a “pain score” diary. This is where you want to be brutally honest because you will refer back to this in the coming weeks and months. This diary can be used, for instance, to share with your health provider how you have been feeling between visits.
By recording each day on what you have eaten, exercise,stress and your present pain level, on a scale of 1 to 10, you may find over time a pattern that shows what is causing the flares in pain.
This diary is for you, you are the person most able to determine what the underlying cause of this chronic pain is, you live with it, you know your life and where changes may benefit your health. This diary helps you locate these things.
8. Listen to your body.
Our bodies were meant to heal themselves. The body sends us signals to help us know what it needs to heal itself. Our job is to listen, feel, hear those signals.
When the body needs rest, we should rest. If rest does not improve the feeling of exhaustion then some follow up tests might be in order to determine if we are low in iron or some other nutrient. Depression also causes exhaustion, so referring to the above, mediation, EFT and calming sounds should help relieve any depression.
9. Get a massage
Massage can help reduce stress and relieve tension.
10. Eat a healthy diet if you're living with chronic pain.
Food should be your bodies primary source of energy, along with vitamin D. Nothing can replace a well balanced diet. The foods you eat should aid your bodies digestive process, help to maintain optimum weight, improve blood sugar levels and help the body fight inflammation.
Eating REAL food in its natural form helps the body heal itself and provides the digestive system with the digestive enzymes required for the body to do the job of digesting the foods we eat.
Processed foods are nothing but filler that provide little energy while increasing ones weight, appetite and cravings as the body is looking for the nutrients that are missing in these food substitutes.
11. Take a quality supplement each day.
Even with a healthy, balanced diet it is very challenging today to feed the body with all of the nutrients required. With growing practices what they are, and storage of foods, then cooking off nutrients, our food today pales next to “fresh picked to the table produce” of our ancestors.
If you cook most of the foods you eat then your body will be short on
help keep the balance of good bacteria in the gut.
and Cod liver oil and all good sources of the Omega fats that the normal diet lacks and all have been found to reduce inflammation in the body, thereby helping relieve chronic pain and inflammation.BR>
12. Get your vitamin D levels checked.
levels is essential to helping the body heal itself.
The best source of vitamin D is the sun. Without burning the skin, getting out in the sun, with maximum amounts of bare skin exposed is the most natural, healthiest way to treat your body to the healing benefits of vitamin D.
You can not receive too much vitamin D from sunshine, the body has ways of protecting you from that, it is only with supplemental vitamin D that you can toxify your body.
Do not bath when you come in from enjoying the sun on your skin, it takes time for the vitamin D to be absorbed by through the skin. Also, avoid sun exposure from behind glass whenever possible as this gives you only the harmful rays and none of the benefits.
Other sources of vitamin D are, using
a healthy tanning light
a quality vitamin D supplement
quality vitamin D supplement.
When supplementing with vitamin D it is very important that you have your levels checked to ensure that you are, in fact, absorbing the vitamin D that you are taking, and that you are not receiving too much vitamin D from the supplement.
13. Find ways to distract yourself from pain so you enjoy life more. .
When you focus on pain, it makes it worse rather than better. Instead, find something you like doing, an activity that keeps you busy and thinking about things besides your pain. You might not be able to avoid pain, but you can take control of your life.
14. Consider owning a pet.
Nothing soothes the soul better than relaxing back and petting your cat or dog during the day or evening. As for distraction, there is nothing more enjoyable than watching your silly pet play. For exercise you might consider taking your pet for walks as an excellent source of exercise, taking caution not to trip over your pet during your walk.
Pets offer unconditional love and devotion that you won’t find anywhere else.
For these reasons I include this in the list of tips for living with Chronic pain and Rheumatoid Arthritis.
15. Be Grateful
Every morning start the day with moments appreciating what is good in your life. End the day with the same positive vibrations, being grateful for things in your day. Even when we have pain we have much we can be grateful for and it’s the positive vibrations that you want be bring into your life.
Forgive those who need forgiveness because in so doing you will be healing yourself. So I recommend you do this for yourself, This doesn’t mean that you must allow these people back into your life, just forgive and move on with life. For this the technique EFT is very useful.
Good emotional feelings also create endomorphins which may reduce chronic pain.
This information is not designed as or intended to be used as medical diagnosis or advice. Patients should consult their physicians about diagnosis and treatment
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