Chronic Pain Top 10 for Recovery
Our bodies are designed to heal. When acute pain becomes chronic, we know other factors are at play. Chronic pain is a complex condition often involving the immune system (e.g. inflammation), the nervous system (e.g. the brain and neurotransmitters), and endocrine system (e.g. stress hormones). An integrative approach investigates each of these systems and your environment for obstacles to the body’s healing process. Consider each one of these in turn, review our website for resources, and ask us for additional support if needed.
Dehydration and pain signals:
Your muscle cells (and brain) send distress signals if they’re not receiving enough water. If you drink coffee or alcohol most days, chances are your body is feeling the impact of dehydration. Most people need the equivalent of 1.5 litres of filtered water each day. If you drink more than 1 cup of coffee a day, switch it out for organic green tea (which has anti-inflammatory benefits).
Vitamin D and chronic pain:
This hormone is closely aligned with immune system balance, calcium regulation, and muscle function. Deficiencies are repeatedly correlated in the literature to chronic pain, bone pain, back pain, nerve pain, and even pain in the post-menopausal years. Deficiency is unfortunately quite common – even in people who supplement or spend plenty of time outdoors. Blood testing can be ordered by your Naturopathic Doctor or Medical Doctor. Most people need to aim for blood levels above 90 nmol/L. For chronic pain, optimal levels might be closer to 125 nmol/L.
Sleep disorders:
Many people with chronic pain have an undiagnosed sleep disorder that interferes with physical repair mechanisms. Pharmaceutical sleep aids do not repair this problem. If your energy is low and/or you wake up still feeling tired, explore our website for resources and speak to your healthcare provider about your sleep quality.
Stress:
Would you rate your daily stress as consistently higher than 4/10? Our nervous system exists in balance between fight-and-flight (sympathetic) and rest-and-digest (parasympathetic). Too much time in sympathetic mode directly inhibits healing and can show up as shallow breathing, breath holding, insomnia, and pre-diabetes – all of which contribute to chronic pain! Bio-feedback tools like HeartMath, time in nature, meditation, yoga, and a variety of breathing exercises, all increase “parasympathetic tone” and healing capacity in the body.
Blood sugar:
Did you see that last reference to pre-diabetes? High blood sugar levels and “sugar crashes” contribute to chronic pain. A sugar-free diet is a simple (though not often easy), way to reduce (or at times resolve) pain levels. This includes juice, soda pop, baked goods, and reduced bread and tropical fruit. (Our Holistic Nutritionists can help!)
Food intolerances:
In addition to sugar, other foods and food groups linked to chronic pain for some people include dairy, lectins, and nightshade veggies. An elimination diet or blood testing can help you sort through next best steps. (Our Holistic Nutritionists or Naturopathic Doctors are also here to help.)
Estrogen:
Some women find that pain is worse in the week before their menstrual cycle, in part because of higher hormone levels. Schedule your activities accordingly and work with a Naturopathic Doctor to resolve underlying hormone imbalances that contribute to pain.
Lymphatic system for healing:
This system plays an critical role in clearing out metabolic waste and pathogens that otherwise contribute to chronic pain. Speak with your manual therapist about gentle exercises that move the lymphatic system, or your naturopathic doctor about botanicals and foods that will help.
Inflammatory environment:
More than 80% of chronic illness is attributable to our environment and how it interacts with our genes. Clear your home of inflammatory triggers, including allergens, moulds, and Volatile Organic Chemicals. We can’t underscore enough the value of a clean environment to the overall healing process.
Pain medication for management:
A bit of inflammation is sometimes necessary for healing. Blocking inflammation with pain meds before bed (i.e. when your body is working hard to repair damage), can unintentionally inhibit healing. Use pain medication during the day if needed and natural “anti-inflammatories” at night that support healing instead. (Take a look at our Integrative Physiotherapy-Naturopathic Pain Program for additional support.) Specially-made topical pain creams are sometimes a better alternative that pain pills, and available by prescription from a compounding pharmacist.
