As we’ve discussed in the past, the key to treating chronic pain is to understand and reduce the underlying inflammation that is causing the pain. (to read that email click here )
The real question is – how can you reduce chronic inflammation and reduce your pain?
Chronic inflammation is complex and can be recalcitrant. Unfortunately, there is no magic bullet or easy answer.
The good news is – there are many things you can do to encourage the body to reduce inflammation.
Often we need to take a multi-pronged approach to treat inflammation. I will outline for you 6 paths to reducing inflammation. It is best to combine a few of them – or go crazy and try all of them – the only thing you can lose is your pain.
These techniques, used together, can support overall health and immune function and decrease the risk for heart disease and cancer.
Technique #1 – Eat an anti-inflammatory diet.
Sugar might be the number 1 cause of inflammation in your diet. Aiming for a low glycemic diet can help reduce chronic inflammation.
Omega 3 fatty acids have anti-inflammatory properties so adding in omega 3 in the form of fish, flax seed, chia seeds and walnuts can also be helpful.
Finally – antioxidants reduce inflammation. Adding colorful foods like blueberries, leafy greens, red beets – that are full of antioxidants – can be helpful too.
The Mediterranean diet has been nicknamed “the painkiller diet”.
It is based on the traditional foods that people used to eat in countries like Greece and Italy back in 1960. The Mediterranean diet can help prevent heart attacks, strokes, and type 2 diabetes and can also help you lose weight. So take advantage of living near the Mediterranean and adopt a Mediterranean style diet:
Focus on: vegetables, fruits, nuts, legumes, whole grains, herbs, spices, seafood, and extra virgin olive oil
Eat in moderation: poultry, eggs, cheese, and yogurt
Avoid: sugar, processed meat, refined grains, refined oils, processed foods
Technique # 2 Stay well hydrated
Water is the elixir of life. Your body is mostly water. Blood is 90% water, muscles are 75% water and even bones are watery – with 30% water. In order for your body to function properly it needs enough water.
Water is needed to flush out toxins and irritants from the body. This is very important when we are aiming to reduce inflammation.
There is evidence that increasing water intake can decrease chronic pain.
So make sure that you are drinking 6-8 glasses of water per day spaced out throughout the day.
Technique # 3 Get enough sleep
There’s a strong body of research showing that lack of sleep raises inflammation levels. Most adults need 7-9 hours of sleep per day.
In addition the circadian rhythms that govern our sleep and wake cycles, and our hormonal balance, also govern our immune system.
Going to bed at the same time each night and waking at the same time in the morning is a great way to support your biorhythm and help reduce inflammation.
To summarize – the first 3 techniques for reducing inflammation and pain are
1)Anti Inflammatory diet (reduce sugar, increase omega 3 and antioxidants)
2)Hydration (6-8 glasses of water)
3)Sleep (7-9 hours per night)
Stay tuned next week for the final 3 techniques for reducing inflammation and chronic pain and creating health and vibrancy.
