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Small Things You Can Do To Relieve Chronic Pain

Small Things You Can Do To Relieve Chronic Pain

As the word “chronic” suggests, this is a form of pain that persists for a very long time or is constantly recurring. In medicine, any pain that continues beyond half a year qualifies as chronic pain. There are varying degrees of chronic pain, ranging from mild to extreme, recurrent, to constant,  and so on.

Considering the lengthy amount of time many people spend suffering chronic pain, it is not surprising that it can also contribute to negative emotional side effects. Suffering from a kind of continuous pain only known to yourself and fellow sufferers can have a detrimental impact on mental health and personal relationships. Thus, it is critical that you take initiative and responsibility for your chronic pain and be aware of things that you can do to alleviate your suffering. Of course, when the chronic pain suffered reaches a point where you are unable to continue with your daily life, seek medical attention immediately.

If more serious issues have been ruled out as the cause of your pain, here are 15 small things that you can do to relieve chronic pain:

Do Not Ingest Foods Containing Solanine

Solanine is a glycoalkaloid poison that is found in common foods such as potatoes, with its pesticidal properties serving to enhance the plant’s natural defenses. These backyard foods are popular and often served with meals. The source of the problem is that some people are unable to metabolize solanine; it consequently accumulates in their major organs and creates health problems for them, potentially including chronic pain. Avoid nightshade vegetables (e.g. tomatoes, eggplants, chilies, goji berries). Also avoid products/foods that utilize potato starch as this can help alleviate the chronic pain experienced by some people.

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Do Take Supplements

Even though there has been a lot of debate about the use of natural and synthetic supplements, the consumption of either one can help to complement everyday meals that may be lacking in certain vitamins and minerals. Moreover, for people suffering from chronic pains, there are certain kinds of supplements that help with nerve functions, muscles and joint recovery. Although supplements are recommended, you should always check with your certified general practitioner for more information and to advise you accordingly.

Do Light To Moderate Exercise

As a sufferer of chronic pain, engaging in heavy or intense exercise would be difficult for you, but yet it is still hard to ignore the incredible benefits exercise can bring. Exercise can help to reduce your chronic pain and improve your quality of life. By exercising, you enjoy the effects of better sleep which reduces your reliance on pain medication; whilst also contributing to healthier mood with a greater release of endorphins.

Avoid Alcohol

An ever-present beverage culturally, alcohol is drunk for a range of purposes, for enjoyment- and even for pain management. When suffering from chronic pain, it is essential to get a good night’s sleep in order for the body to be able to heal well and to avoid further physical tension accumulating. By partaking in alcohol consumption, you are depriving your body of deep sleep as alcohol is known for promoting shallow sleep. Thus, you give yourself a less restful night whilst increasing your levels of chronic pain.

Distract Yourself From The Pain

Another simple trick that you can do is to simply distract yourself from the pain. Albeit not a very wise choice in the long-run, the reality is that it still works for a short period of time. Upon feeling the onset of your chronic pain, turn on your favorite TV show or enjoy a board game with your loved ones. Focus on that activity and choose to ignore the pain. Eventually, the intensity of the pain should subside and you’ll emerge stronger and more prepared for future attacks.

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Avoid Vibrations

There have been plenty of reports alerting us to the risks of long-term exposure to vibrations, particularly for people suffering from chronic pain. Chiropractic research has suggested that long-term exposure to vibrations are one of the main causes of chronic pain, in particular – repetitive vibration and hand-arm vibrations. If you are currently in a job where you are regularly exposed to either type of vibration and you also suffer from regular pain attacks, it is possible that vibrations are your primary “trigger”. Take action and visit a medical professional as soon as you can in order to create an effective treatment plan.

Educate Your Friends And Family About Your Condition

It’s important for your family, friends and loved ones to understand your condition and the kind of pain you are suffering in order to prevent any misunderstandings, miscommunication, and also to equip them with the relevant knowledge and skills to help you when the chronic pain hits. It’s important to always talk about your feelings and experiences; this is highly recommended by psychologists since it promotes healthier mental well-being, encourages a person’s spirits, whilst allowing both you and your loved ones to be well-informed and actively involved in their pain management. Take the time to talk to your loved ones to prevent your personal life and relationships from being negatively affected by chronic pain.

Join A Support Group

Not only is it important to let you friends and loved ones be there for you during your time of need, there are other forms of support you can rely on, including support groups. Attend a support group for people going through chronic pain. Although you may suffer from different types and varieties of chronic pain, you’re confiding in people who understand your pain, and this can make you feel like you are less alone in your struggle. Not only do you gain pillars of support through joining such a group, but some of these people will likely be survivors of extreme chronic pain, or people who have been suffering from chronic pain for longer than you have. From these meetings, you can learn important lessons and new approaches to coping with the pain.

Don’t Stress – Relax

We are all human. We need to accept our limits and flaws, and learn to not be afraid to acknowledge them. By taking control of our emotional and physical health, you are taking control of your battle with chronic pain and are on the path to recovery. Have the courage to say no to activities that may tire you, and be firm when you decide on what is the best choice for your health. Schedule in activities that bring positive emotional effects like boosting your morale and don’t be afraid to customize your own schedule for maximum relaxation, because truly, it is all up to you.

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Don’t Smoke

Once again, it is common knowledge that smoking is a health hazard and this is even more so for people suffering from chronic pain. Smoking is known for being able to increase a patient’s chronic pain and is linked to other severe diseases and health conditions. Naturally, some may turn to smoking as a stress reliever or as a form of pain management, but this does the body more harm than good as smoking can make it harder for a person to respond to chronic pain treatment. If you live with someone who smokes, consider getting an air purifier for cigarette smoke. Smoking also negatively influences a person’s perception of and sensitivity to pain. Stay away from smoking.

Stay Hydrated

The health benefits of drinking water are clearly established as we need water to live and our bodies consist of 75% water, and our brains, 85%. Dehydration is one of the primary causes of many illnesses and diseases, with chronic pain being one of them. It is important that we consume enough water to keep ourselves hydrated, eliminate toxins from our body and replenish any water that we have lost during this process. You need to provide your body with the essential tools it needs to fight chronic pain, and water is one of these tools.

CONSUME TURMERIC

Turmeric is a household Asian spice known for its anti-inflammatory properties. This medicinal root also contains antioxidants, has been associated with cancer prevention, and due to containing curcumin, it has the ability to reduce inflammation naturally without causing any liver or kidney damage. One of the reasons why chronic pain occurs is due to the occurrence of inflammation in the body. This can lead to severe chronic pain if you ignore any form of treatment. Turmeric is particularly useful for assisting medical conditions like arthritis or sports injuries, for example. Scientific research has revealed that turmeric may also potentially aid those suffering from asthma and cancer, so go ahead and try this miraculous spice for yourself.

Do Yoga And Meditate

Yoga advocates for a perspective to chronic pain that involves unlearning harmful reactions to pain that only exacerbate the problem. The use of relaxation exercises can help sufferers to teach their body healthy ways to cope with pain. Relaxation has been proven to be particularly healing for sufferers of chronic pain. It switches off your stress response, reduces your stress levels and thus turns the energy within your body towards growth, repair and other beneficial health processes. Make a point to learn and practice a few yoga relaxation poses to help further your healing process.

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Maintain Good Posture

We get so busy these days that it’s often hard to make time for any exercise, and often we forget about maintaining good posture. Whether we are at work or slouched in front of the TV, good posture is essential in fighting chronic pain. Avoid slouching (also fondly known as the “C-slump”) as slouching is known to make a person particularly vulnerable to back problems. Slouching prevents your weight from being evenly distributed between the joints and muscles in your back, and uneven weight distribution taxes the lower back muscles and tendons, thus increasing the risk of sprains and strains. Bad posture can weaken or damage your nerves and blood flow as well. Make it a point to maintain proper posture, or even just consistently sit up straight throughout the day and you’ll begin to see wonderful results.

Use Heat Pads

This is probably the most commonly used solution for temporary relief for your chronic pain. Simply apply cold packs or hot packs (according to your preference) to any area you feel pain to enjoy quick and effective relief. Heat packs help to direct heat to the source of pain and the heat helps to encourage greater blood flow in that area. Application of a heat pack to the source of your chronic pain will stimulate the sensory receptors in that area, impeding the transmission of pain signals to the brain, and creating pain relief.

Although chronic pain may seem incredibly dreary and tiresome, with small changes to your life, and making sure that you receive professional medical advice, you can and will begin to see a great difference in your quality of life. Think about it: no one is going to be able to make that pain go away except for you. Have courage, and take the initiative to step forward and be actively involved in your healing process. Only then will you reap the fruits of what you have sowed.

Featured photo credit: Pexels via static.pexels.com

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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