Simple Tips to Help Reduce Pain

  1. Adequate Vit D: The current vitamin D mantra is that 40 days in a year for atleast 40 minutes, one should expose 40% of the body to the sunlight either after sunrise or just before sunset.
  2. Exercising: exercises should be started gently and increased gradually, and you should not try to push hard to get rid of pain. A little discomfort is common when starting a new activity or exercise, especially if you have not been active for some time, as your joints and muscles get used to working again. Try each exercise in turn and find out how many times you can repeat it without feeling extra discomfort the following day. If you are not sure, try each one 5–10 times to start with. As your back gets used to the new exercise, you should gradually increase the number of times you do the exercise.
    Sometimes you may experience a ‘flare-up’ or marked increase in pain. This can happen whether you exercise or not. For a couple of days you may be happier reducing the amount you exercise, but try not to stop completely. As the pain eases, try and build back up to the previous level quite quickly.
  3. Posture: Posture is important when experiencing neck, back pain. Here are some examples of good and bad sitting and lying postures.
  4. Osteoarthritis: Exercise is safe and has multiple benefits for people with osteoarthritis:
    • eases stiffness and improves flexibility
    • helps prevent loss of muscle strength
    • releases ‘feel-good’ endorphins, which can act as natural painkillers
    • helps manage body weight and reduce the strain on your joints.

    Many people with osteoarthritis are afraid to exercise because they believe – mistakenly – that it will cause further damage to their joints. However, joints are designed to move and inactivity is harmful to the tissues in and around the joint. So to help joints, you should stay active.

  5. Cancer Pain: We cannot add days to whatever life the patient has, but we can add quality life to whatever days a patient has! Cancer pain is controllable. About nine out of 10 cancer pain patients will find relief using a combination of medications. Maintaining nutrition is especially important while you are receiving cancer treatment.

How to manage common problems:

  • For Loss of Appetite: Eat small, more frequent meals, eat when you’re hungriest, usually in the morning, Do some light exercise to stimulate the appetite, Keep ready-to-eat foods on hand at home
  • Nausea/Vomiting: For foods with a strong smell try eating them cold , Eat dry crackers or toast, Avoid fatty, greasy fried foods, Drink liquid between meals rather than with food, Avoid tight clothing

ROLE OF DIET IN PAIN:

Our brain cannot function properly without a good diet. Some foods are helpful and improve our mood while some can stress the brain.
Cut down on food “stressors” like sugar, caffeine, alcohol, milk chocolate and saturated animal fats and increase intake of food “supporters” like water, vegetables, fruits and omega-3-rich food helps improve mood.
Serotonin is a neurotransmitter responsible for mood stabilization. Low levels of serotonin are linked to chronic pain, depression, anxiety, obsessive-compulsive behaviour, insomnia, etc.
The essential amino acid tryptophan is the only nutrient the body can use to make serotonin. The best sources are cottage cheese, turkey, red meats, milk, chicken, eggs, soybeans, tofu and nuts, especially almonds. The most common tryptophan supplement is known as 5-HTP.

Vitamins

  1. Vitamin B6 is needed for the manufacture of serotonin and other amino acid neurotransmitters. Foods rich in vitamin B6 include whole grains, sunflower seeds, walnuts, legumes, potatoes, Brussels sprouts, cauliflower, brown rice, hazelnuts, bananas and avocados.
  2. Vitamin B12 and folic acid work together to help serotonin production. The richest sources of B12 are liver, kidney, eggs, fish, cheese and meat.
  3. Folic acid is found in green leafy vegetables, whole grains, legumes, asparagus, broccoli and cabbage.

Therefore, make sure to include all these in your diet to help reduce pain.