Chronic pain is a problem that affects millions of people. It can be sharp or dull, constant or intermittent. There are many ways to treat it without resorting to drugs or other chemicals. You can seek the help of a naturopath for advice on herbal medicines, try acupuncture, or follow an anti-inflammatory diet. In fact, inflammation plays an important role in chronic pain, so many herbal remedies and supplements that the naturopath can recommend act to reduce it.
Steps
Method 1 of 3: Get Help from the Doctor
Step 1. Talk to a naturopath or holistic doctor
If you are considering taking herbs and supplements to manage chronic pain, you should consult a professional first. Look for a doctor who has experience with this type of treatment and remember to tell him about any prescription drugs you are taking.
Herbs and supplements can interact with traditional medicines by both reducing and amplifying their action. Naturopaths and holistic doctors are able to balance natural products with medications
Step 2. Discuss herbal medicines with your doctor
Those used to control pain are called anodyne. For this purpose, you can also use other herbal substances that have anti-inflammatory or muscle relaxant action. If you are already taking any herbs or supplements, tell your naturopath or doctor to make sure no interactions develop and to determine the correct dosage. Do not take anodyne unless under the supervision of a professional; here are some examples:
- Valerian root;
- Piscidia piscipula;
- California poppy;
- Black henbane;
- Common thorn;
- Carolina Jasmine;
- Marijuana (where medical use is legal).
Step 3. Add anti-inflammatory herbs
You can use them under the guidance of an experienced professional, but you can also safely consume those that are used in the kitchen and that have an anti-inflammatory action. Add spices and herbs in normal quantities to your dishes; do not overdo it, the doses necessary to flavor the dishes are sufficient. Generally speaking, you should use 2 to 10g while cooking. Eg:
- Cloves;
- Cinnamon;
- Turmeric;
- Sage;
- Pimento;
- Basil;
- Nutmeg;
- Garlic and onion;
- Thyme;
- Cayenne pepper;
- Coriander;
- Ginger.
Step 4. Take herbal supplements and drink herbal teas
There are other products that you can take as supplements or through herbal teas. If you've decided on the first solution, follow the manufacturer's directions and only proceed if your doctor agrees. You can also enjoy the benefits of many herbs by drinking 2-4 cups of herbal tea a day, but always under medical supervision. These herbs include:
- Cat's claw;
- Chamomile;
- Devil's claw;
- Feverfew (often used for migraines)
- Ginkgo biloba;
- Gotu kola;
- Ginseng;
- Calendula;
- Mint;
- Yarrow yarrow.
Step 5. Ask your doctor for more information about anti-inflammatory supplements
There are some other products that can help you with chronic pain. Again, the therapy must be followed under medical supervision. Ask your doctor for advice regarding:
- Omega-3 essential fatty acids;
- Resveratrol;
- Vitamins C and E;
- Products that combine herbs and anti-inflammatory supplements, specially formulated to reduce inflammation.
Method 2 of 3: Enter Physiotherapy and Exercises
Step 1. Discuss a physical activity regimen with your doctor to reduce pain
Moderate exercises such as tai chi, qigong and yoga, as well as walking, gardening, and low-impact activities can alleviate chronic suffering. Consult a physical therapist, as some types of exercise can actually make the situation worse instead of improving it.
Physical activity stimulates the production of natural pain relievers such as endorphins. These chemicals relieve pain and bring other health benefits
Step 2. Evaluate acupuncture
It is a traditional Chinese medicine practice that has been used for thousands of years. This technique is based on the concept that pain and disease are the consequence of blocks of the vital energy flow (qi). The therapist uses very fine needles and applies pressure at specific points to clear the energy pathways and restore the flow of qi.
Acupuncture has been shown to be effective against chronic pain, reducing its intensity by up to 50%
Step 3. Go to a chiropractor
This professional specializes in the structure and mechanisms of the musculoskeletal system and thanks to his knowledge can realign bones and muscles. Recent studies have shown that chiropractic manipulation and other similar approaches are very effective in managing lower back, neck, shoulder, hip and knee pain. Although many chiropractors act on spine alignment, these professionals are also empowered to:
- Make manual changes (manipulation);
- Guide the patient through a series of exercises to restore strength and function;
- Provide dietary advice;
- Apply ultrasound and laser therapy to treat pain.
Method 3 of 3: Modify Your Diet to Reduce Inflammation
Step 1. Read up on the "Anti-Inflammatory Diet"
It is a food program designed to manage inflammation from within the body. The guidelines are simple, but they represent a major change in the current diet. Start making changes that seem easier to make, and then continue adding more gradually.
In general, this diet aims to increase the amount of omega-3 fatty acids, B vitamins such as niacin, other vitamins and mineral salts
Step 2. Increase your consumption of fruits and vegetables
Vegetables and fruits are excellent sources of vitamins, minerals and fiber. Choose brightly colored products to get the greatest amount of antioxidants possible. These include:
- Berries (blueberries, raspberries);
- Apples;
- Plums;
- Oranges and other citrus fruits (vitamin C is a very powerful antioxidant);
- Green leafy vegetables
- Zucchini and pumpkins;
- Peppers.
Step 3. Cut down on red meats
Beef from corn-fed farms contains higher levels of omega-6 fats (which promote inflammation); it is therefore better to avoid it, if you want to follow a diet that limits inflammation. If you have to eat it, make sure it comes from grazing cattle, that it does not contain antibiotics and / or hormones and in any case do not exceed 2-4 servings per month. Grass-fed meats contain omega-3 and omega-6 in balanced amounts and therefore do not cause much inflammation.
Choose skinless, free-range, and antibiotic-free poultry to reduce the intake of unhealthy fats and unnecessary additives
Step 4. Increase your consumption of foods that contain omega-3 fatty acids
Fish provides good quality protein and contains large amounts of omega-3s. However, you can also meet your needs for these nutrients through plant sources. The fish, shellfish and vegetables listed below are great examples:
- Salmon;
- Tuna;
- Sardines;
- Herring;
- Clams;
- Rainbow trout;
- Flax seed;
- Chia seeds;
- Nuts;
- Tofu and soy bean derivatives;
- Brussels sprouts and cauliflower.
Step 5. Choose complex carbohydrates
Make sure you only consume this type of carbohydrate. The industrial refining process breaks down these nutrients into their simple version, which often causes inflammation and contributes to chronic pain.
- Limit your consumption of refined and packaged foods to avoid other additives and preservatives.
- Opt for lightly processed carbohydrates like whole-grain bread, rice, and pasta.
- Avoid foods with added sugars and sweeteners. Sugar is an inflammatory substance that promotes chronic pain.
- If you're having trouble giving up sweet flavors, try stevia as an alternative to sugar.
- You can still indulge in some goodies from time to time, but try to limit your sugar intake to a few occasions a week.
Step 6. Drink lots of water to stay hydrated
To reduce inflammation, it is very important to increase the water intake. Stay away from sodas and alcohol, as they can increase inflammation. Replace these drinks with water, green tea, fruit juices, and herbal teas.
Step 7. Check your consumption of high fat foods
You should limit these foods to manage the inflammatory level. By eating a lot of fruit and vegetables you should be able to lower your fat intake without difficulty. If possible, do not consume fried, fatty foods, baked goods and junk food.
- Make sure that fat does not make up more than 25-30% of your daily calories.
- Choose anti-inflammatory cooking oils, such as olive and canola oils.
Step 8. Increase your fiber intake
It is currently recommended to eat 25-30g of fiber per day, but many people only get to 10-12g. Naturopaths and other holistic medicine practitioners advise these individuals to reach 40-50g daily. This way, in addition to reducing inflammation, there are many health benefits, such as improved intestinal motility, a lower risk of colon cancer, management of body weight and blood sugar levels. Foods that are high in fiber include:
- Oat bran, wheat, corn and rice;
- Beans and legumes;
- Berries;
- Whole grains such as barley, oats, rye, wheat, quinoa, brown and wild rice, millet;
- Green leafy vegetables
- Nuts and seeds.
