Each January, many people set resolutions for the year ahead. Some opt to lose weight or eat healthier, while those with chronic pain often focus on ways to better manage their symptoms. If that sounds like you, you may wonder what steps can help keep pain from interfering with your daily life. The good news is that many drug- and surgery-free options exist.
To guide you, Nora Taha, MD, an interventional pain specialist at LiveWell Pain Management, shares her top five lifestyle habits for better pain management.
Many people who experience chronic pain avoid exercise because they’re worried it will worsen their symptoms. However, studies show that low-impact activities, such as walking, swimming, and yoga, can actually alleviate pain by reducing stiffness and improving flexibility.
At the same time, moving your body improves circulation and releases chemicals called endorphins, which act as natural painkillers. Aim to get at least 30 minutes of movement most days of the week to reap the benefits.
Many people with chronic pain also suffer from insomnia or other sleep disturbances that make it difficult to sleep well. Unfortunately, poor sleep increases inflammation, heightens nervous system activity, and disrupts pain-regulating signals in the brain, making pain even more noticeable.
You may not be able to guarantee good sleep, but you can take steps to support it. For example, practicing good sleep hygiene, such as going to bed at the same time each night, keeping electronics out of the bedroom, and limiting fluids at least three hours before bed so you don’t have to wake up to urinate, can all make a big difference.
A common cause of chronic pain is systemic inflammation. Certain foods and drinks can make this inflammation even worse, creating a vicious cycle. You don’t necessarily have to completely overhaul your diet, but eating anti-inflammatory foods may help.
Start by avoiding or limiting alcohol, sugar, and processed foods. Whenever possible, load up on fruits, vegetables, and omega-3 fatty acids, which may help reduce pain and inflammation throughout the body and support joint health.
Many people who experience chronic pain notice that their symptoms worsen when they feel stressed or anxious. This isn’t your mind playing tricks on you. Stress releases “fight or flight” hormones, such as cortisol and adrenaline, that can make muscles tense, increase nerve sensitivity, and raise inflammation.
While there’s no way to prevent stress altogether, managing it is possible. Mindfulness techniques such as deep breathing, meditation, or working with a counselor can help keep stress at bay and support pain relief.
Drinking fluids throughout the day supports healthy skin and mental clarity, but it may also reduce chronic pain. Water, in particular, is a primary component of synovial fluid, which helps lubricate the joints throughout the body. At the same time, staying hydrated supports kidney function and can reduce inflammation linked to dehydration.
Everyone’s fluid needs vary, but try to drink at least eight glasses of fluid a day. Water is best, but sports drinks and tea can also support your efforts in moderation.
Adopting these five simple lifestyle habits can help reduce pain and make it easier to move comfortably. However, if pain persists, you may benefit from complementary treatments, such as acupuncture, regenerative medicine, or physical therapy.
To learn more, call the nearest LiveWell Pain Management office in Elmwood Park, Englewood, or Paramus, New Jersey, or request an appointment online.
