In 2016, 20% of Americans suffered from chronic pain.

Nagging aches in the body are debilitating. They can impact daily life in ways one could never imagine.

But, standard pain-relievers are popping up with some serious side effects. So, it only makes sense that consumers are searching for natural approaches to pain management.

One of these effective approaches is the anti-inflammatory diet for chronic pain.

To learn the science behind how an anti-inflammatory diet can manage pain, just keep reading.

Chronic Pain and Inflammation

Did you know that the pain isn’t a damaged tissue in itself but the inflammation? Inflammation looks and feels like increased blood flow, redness, and swelling. By reducing the inflammatory response in the body, it’s possible that pain can be reduced.

But, before anyone starts an anti-inflammatory diet, it’s best to consult a doctor. Inflammation is essential for fighting infections. As a result, too little inflammation can cause serious issues in these cases.

What Is the Anti-Inflammatory Diet?

The anti-inflammatory diet is simple: it’s all the foods that reduce inflammation in the body and none of the foods that increase it. It reprograms the body’s molecular signaling to prevent inflammation from happening in the first place.

Here are all the components of an anti-inflammatory diet.

Omega-3 Fatty Acids

The omega-3 fatty acid family is three different fatty acids: ALA, DHA, and EPA. For the purpose of discussing the anti-inflammatory diet, we’ll focus on the last two. These are the fatty acids found in fish and seafood.

Fatty acids make up cell membranes. The fatty acid composition of these membranes determines what kind of chemicals they secrete. If the cell membranes are made primarily of omega-6 fats, they secrete chemicals that promote inflammation. But, if there’s enough omega-3s available from the diet, omega-3s will start to take over the cell membranes and produce chemicals that reduce inflammation.

Turmeric

Turmeric is a golden spice that contains high levels of compounds called curcuminoids. These are powerful anti-inflammatory nutrients that can reduce inflammation in the body.

To make the most of turmeric, always consume it with a healthy fat like coconut or olive oil and black pepper.

Antioxidants

Inflammatory proteins that characterize inflammation secrete damaging chemicals called free radicals. These go around the body and can damage cell components, which can stimulate more inflammation. It’s a vicious cycle.

Antioxidants can intervene in this cycle and neutralize these damaging free radicals. This not only protects the integrity of cells but prevents more inflammation.

Some examples of antioxidant-rich foods are wild blueberries, strawberries, green tea, herbs and spices, coffee, and dark chocolate.

Fermented Foods

Fermented foods provide healthy bacteria to the gut. Certain strains of healthy bacteria can produce anti-inflammatory compounds called short-chain fatty acids. By repopulating the gut with more of these healthy bacteria, more short-chain fatty acids can be produced to reduce inflammation.

Some good fermented foods are sauerkraut, pickles, yogurt, kimchi, kombucha, and kefir.

Remove Processed Vegetable Oils

Processed vegetable oils are sunflower seed oil, safflower seed oil, canola oil, and soybean oil. These all contain high levels of omega-6 fatty acids. They often come in clear containers, causing these already inflammatory omega-6 fatty acids to become more inflammatory. Processed foods also usually contain these foods.

A good chronic pain diet should remove these altogether.

High Fiber

Fiber is negatively associated with inflammation markers. This means that fiber may help reduce inflammation in the body.

High fiber foods include whole grains, fruits, vegetables, and legumes.

Reducing Sugar Intake

Foods that contain refined sugar spike glucose in the blood. In normal cases, insulin spikes with this glucose to prevent it from doing damage to cells. But, consistent high intakes of sugar over time can cause a phenomenon known as insulin resistance. This means insulin no longer spikes as well in the presence of glucose. As a result, glucose blood levels can be higher than usual.

High glucose, or hyperglycemia, is associated with higher levels of inflammation in the body. So, it’s best to keep sugar consumption to a minimum.

How Does an Anti-Inflammatory Diet for Chronic Pain Work?

Inflammation is a key part of chronic pain. For this reason, an anti-inflammatory diet can be helpful for those struggling with chronic pain.

Let’s talk about how it works.

Reduced Inflammatory Protein Production

High levels of omega-3 fatty acids and low levels of omega-6 fatty acids in the diet can promote lower total inflammation. This is coupled with the short chain fatty acids from the healthy gut bacteria in the digestive tract and turmeric.

With these combined, they can prevent the production of inflammatory proteins like cytokines, chemokines, and macrophages. These components of the immune system are helpful in short time spans. But, they can damage tissue over time and be a source of chronic pain.

By reducing inflammatory protein production through these foods, inflammation can be neutralized.

Lowered Free Radicals

Free radicals are responsible for tissue damage that can restimulate the inflammatory process.

Environmental factors and inflammatory proteins produce free radicals. Wherever the source, high levels of antioxidants in the diet can neutralize these damaging compounds.

Intense Chronic Pain: Is an Anti-Inflammatory Diet Enough?

Antioxidants, turmeric, and omega-3s are hallmarks of an anti-inflammatory diet. Fermented foods can repopulate the gut for lowered inflammation. Removing sugar and omega-6 oils also benefit inflammation levels.

But, in the case of intense pain, an anti-inflammatory diet for chronic pain might not cut it. Lowering inflammation is beneficial for health but sometimes pain medications are needed.

So, what are some non-addictive options for chronic pain relief?

At NWA Interventional Pain, we tackle pain at the source by using powerful treatments to reduce inflammation that causes chronic pain. We also use conservative treatments to reduce pain naturally. We work with a variety of pain conditions and offer advanced treatment options.

Suffering from chronic pain and live in the Bella Vista, Bentonville, Rogers or Springdale, Arkansas area? Contact us to make an appointment today.

You’ve tried everything, but medications and physical therapy aren’t enough to alleviate your back pain. 

Sound familiar? 

If you’re dealing with persistent nerve pain in your spine, your doctor may recommend an epidural steroid injection to treat your pain. Here’s what you need to know about this treatment option and how you can prepare for your procedure. 

What Is an Epidural Steroid Injection?

An epidural steroid injection is a treatment for chronic back pain. A shot of cortisone is injected into the outermost section of the spinal column, the epidural space. 

Cortisone is a type of steroid that occurs naturally in the human body, typically as part of our brain’s chemical response to stress. When the adrenal gland releases it, cortisone suppresses the immune system, dimming inflammation and, in turn, our perception of pain. 

Naturally-occurring cortisone is short-acting. Artificial cortisone, like that delivered in an epidural steroid injection, is designed to last for much longer–anywhere from a few weeks to months. 

How Does It Work?

The immune system is basically our body’s built-in defense system. It’s designed to fight against invaders, from bacteria to unknown viruses. So if you’re injured or something in your body isn’t working, your immune system is the first one on the scene, so to speak. 

The immune system’s first response is inflammation. The goal is to kill off as much bacteria as it can around the damaged site before it needs to call in reinforcements. 

Of course, your body isn’t meant to stay in a state of inflammation for an extended period of time–it’s a temporary measure until your immune system has moved on. So if the inflammation goes on for an extended period of time, it causes pain. 

When cortisone is released by the adrenal gland, it has the opposite effect–it suppresses the immune system in a targeted area, reducing inflammation and thus reducing the associated pain. 

When you get an epidural steroid injection, you’re taking advantage of naturally-occurring processes in the body. But instead of waiting for the cortisone to release on its own, your doctor is giving you a concentrated dose of artificial cortisone to hold the pain at bay for an extended period of time. 

What Is it Used For?

Epidural steroid injections contains cortisone that acts as an anti-inflammatory agent. It creates an overall pain-relieving effect for an extended period. 

This type of treatment is typically recommended for nerve pain in the spine, including: 

• Herniated disc
• Sciatica pain
• Spinal stenosis

What Are the Risks of Epidural Injections?

Generally, epidurals do not cause any ill effects. However, there are occasionally complications. 

When side effects do arise, a few common ones include: 

• Sleeping problems
• Steroid flush, or a rise in body temperature and flushing in the face and chest for several days
• Anxiety
• Water retention
• Menstrual changes
• Increased hunger for a short peroid of time

Another common risk is the accidental puncture of the dura mater, the tissue surrounding the spinal cord. When this happens, spinal fluid leaks out of the spinal cord, creating a spinal headache.

As the name implies, it’s an extremely intense headache that gets worse when you stand or sit and lessens when you lie down. The pain can range from a dull, mild throbbing to an incapacitating pain similar to a migraine. 

These headaches typically get worse before they get better. The good news is that they don’t tend to last longer than a few days. 

What to Expect

If you and your doctor decide that the procedure is the right option for you, it’s important to understand what you should expect.

Before

Before the procedure, your doctor will speak with you about your medical history, any current medications, allergies, and potential risks associated with the injection. If you are pregnant, nursing, or plan to be pregnant in the near future, make sure to tell your doctor. 

The doctor will also review any pre-operation preparations necessary. 

You won’t be able to drive after the procedure, so you should arrange for someone to drive with you and drive you back. Wear comfortable clothing and bring something along to occupy your time while you wait. 

During

The skin around the injection site will be cleaned with an antiseptic and the doctor will inject a  local anesthetic to numb the skin and deeper tissues or may spray a “cold spray” on your skin to numb prior placing the needle. 

You will lie down on an X-ray table. The procedure will cause some discomfort. With a local anesthetic, you’ll feel a strong pressure, but you shouldn’t feel much pain. 

Using fluoroscopy (a form of live X-ray) as guidance, your doctor will insert the needle and direct it toward the epidural space. Then, he will slowly release the cortisone and numbing medication. 

After

The full benefit of the steroids will take a few days to take effect but shouldn’t take longer than five to seven days. Keep in mind that every patient is different. 

If your symptoms are unchanged after a week, your doctor will investigate other potential sources of your pain. If the pain lessens but only for a short time, your doctor may suggest additional injections. 

Do You Need Epidural Steroid Injections?

If you believe an epidural steroid injection might be the right choice to treat your back pain,  we can help you.

NWA Interventional Pain is a comprehensive pain clinic offering solutions to your chronic pain. We individually tailor your treatment plan to ensure that we treat your pain in the manner that is best for you.

If you’d like to speak with us about your treatment options, use our contact page to get in touch. 

Freezing temperatures and icy ground conditions make going outside a risk you might not be willing to take. But did you know that movement can strengthen your back muscles and offer some pain relief?

Lower back pain has many possible causes including irritation to nerves and joint swelling. Treatment varies depending on the severity of the pain and how long you have been experiencing it. There was a time when doctors would prescribe bed rest, but research has proven that lying down for long periods does more harm than good.

Of course, not just any exercise will do. If you’re already in pain, then you’ve got to be careful with how you work those tender muscles. Avoid sit ups, leg lifts, and forward bends. Anything that works the hips puts extra strain on the back. Additionally, overhead weightlifting can compress the spine. Add high-impact aerobics, particularly those done on a hard surface, can be jarring on your back.

The right exercises can help to strengthen the back and the surrounding muscles, which can decrease stress on the back and allow for better mobility. Exercises shouldn’t focus solely on the back muscles. Weakness and tightness in the neck, shoulders, hips, glutes, hamstrings, and abdominal muscles can also contribute to back pain. Here are a few:

Stretch your neck and shoulders

First, gently bend your head forward, bringing your chin toward your chest until you feel a stretch in the back of your neck. Next, gently bend your head to one side as if you are trying to touch your ear to your shoulder. You should feel a stretch down the side of your neck and the top of the shoulder. Repeat this stretch on the opposite side.

Stretch your back

Lie on your back and bring both knees into your chest. Then flex your head forward until you feel a stretch. Next, lower both feet to the floor with your knees bent, and use both hands to pull one knee toward the chest. Repeat with the opposite knee.

Stretch the hips and glutes

Stand with your hips shoulder-width apart. Take half a step back with your right foot, and bend your left knee, shifting your weight to your right hip. Bend forward, keeping the right leg straight, and reach down until you feel a stretch. Repeat on the opposite side. Then, lie on your back and cross one knee over the other. While keeping your legs crossed, use both hands to pull the lower knee in toward your chest. Repeat on the opposite side.

Do low-impact cardio

Try walking briskly—either outdoors or on the treadmill. If you go to the gym, you can also try the stationary bicycle, elliptical machine, or step machine. The goal is to get your heart rate up without the jarring impact on your spine. Some patients find the “weightless” feeling of water exercises easier and less painful.

You should consult with your doctor before beginning any exercise program. If any exercise becomes too painful, discontinue that exercise. Exercise is always just one option when dealing with pain. If you don’t feel any relief after a couple of weeks, talk with your doctor about other noninvasive pain management techniques.

Sticking to your routine is important, but you also need to pay attention to repetitive motions that strain your back. A carefully structured exercise program can not only get you ready for beach season, but it can increase your comfort level.

Previously we wrote about pain self-management. Even though it still requires consultation with a physician, many patients can benefit from this approach.

Regular access to doctors is not always easy, self-care can help you work through tough times and maintain a normal life. Additionally, at least half of all patients manage their discomfort through a primary care physician instead of a board-certified pain specialist. Lack of training in the complexity of chronic pain management is one of the contributing factors to the over-prescription of opioids. If you suffer from chronic issues, self-care can help you avoid narcotic medications.

Your daily life plays a key role in managing pain. In fact, there are several positive lifestyle changes you can make to help manage your comfort. Two starting points are to eat a healthy diet and maintain a healthy weight. A few other everyday activities help:

Reduce stress

Pain and stress feed off one another. You can prevent this cycle by recognizing your stress triggers. Write down the things that cause your stress, considering each part of your life, including work, relationships, home, poor health habits, and perfectionism or negative thinking. Then take a hard look at the list and think about ways you can minimize or even eliminate those triggers. Practicing relaxation skills also helps approach your day from a calmer, more balanced and less stressful place.

Stay physically active

Aerobic or “cardio” exercise releases endorphins—the feel-good chemicals that act as your body’s natural painkillers. If you have pain from an injury, recent surgery, a physical disability or a chronic condition such as osteoporosis, it’s best to work with a physical therapist or exercise physiologist to be sure you can exercise safely and avoid hurting yourself.

Get enough sleep

Pain—and even some pain-related medications—might make sleeping difficult. On the opposite end of the spectrum, some pain medications can cause fatigue and make you sleep too much. But proper amount of sleep helps you cope with your pain by boosting your energy levels and your mood. Be strategic about your medications. Talk with your physician about timing so that you’re taking stimulants early in the day and drowsy medication closer to bedtime. It also helps to put more effort into your sleep hygiene and schedule.

Pain affects every aspect of your life. It can challenge or change the activities you choose to do, the thoughts you have and even the sleep you get. By learning to self-manage, you face your pain directly and learn to understand that living well is still a possibility.

Muscle and joint pains don’t directly result from chilly weather. The discomfort probably comes from bad posture or too much time in unnatural positions while working, driving, using your phone, or sleeping. The cold weather can make the pain worse and also increase the recovery time.

Some studies suggest that a drop in barometric pressure coming with low temperatures causes tissues around your joints to swell and pressures pain centers in your nerves. Others have pointed to common changes in the body in response to the cold. Blood vessels constrict to keep you warm and can also trigger pain receptors.

Some of these tips might help:

Change your sleeping habits

When you sleep on your stomach, you keep your neck moved to one side for hours. This can lead to stiffness and pain and also harm your muscles in the long-term. Sleeping on your back or on your side keeps your neck in the ideal position. You could also try sleeping without a pillow or get yourself a special pillow designed for the same issues. Pillows unfit for the structure of your neck can cause major pain and damage to the neck joint, which leads to long-term problems like spondylitis.

Stretch and exercise

Staying active keeps your blood flowing and increases joint health. Practice simple neck and shoulder exercises when you have a free moment.  In addition, always be sure to stretch all of your muscles to warm them up before any physical activity such as shoveling snow. 

Apply heat

Apply a heat pack to your neck or shoulder if it aches and leave it there for around 20 minutes or so. This will loosen the muscles and reduce inflammation that may be causing pain. Sitting in a hot bath or jacuzzi can also provide relief. Additionally, a massage with hot oil can reduce inflammation, relax muscles, and provide relief from stiffness and pain.

Drink plenty of water

While the hot cocoa or coffee may be tempting, it is still important to drink plenty of water. Your risk of dehydration does not disappear in the winter. Since spinal disks mainly consist of water, you need to stay hydrated throughout the day to keep your whole spine healthy and reduce the risk of injury to your neck.

While you won’t be able to avoid the stiffness caused by the cold, you shouldn’t just try to ignore it until it goes away. If you understand what effects cold air can have on tissues of the neck and shoulder region, you will be able to take positive action to help find some relief.

Yard signs of pain

Some see beautiful fall foliage. Others see leaves ready for raking. Unfortunately, you might suffer more than the loss of time. One of the most common complaints following a few hours of yard work is lower back pain. If you’re not careful, the repetitive and unnatural motions that come from raking, weeding, mowing, digging, planting, and mulching can wreak havoc on your back muscles.

Lower back pain is particularly common because the lumbar spine is both extremely flexible and tasked with supporting most of the body’s weight. This combination makes it easy to injure. The good news is that the majority of back aches and pains heal on their own or only require minimal treatment. However, if you’re someone who feels the strain long after you’ve finished in the yard, you should consider these tips:

Warm Up Take a few minutes to do some dynamic exercises such as a brisk 5 – 10 minute walk, jumping jacks, walking lunges, and arm circles.

 Hydrate Maintaining your body’s water levels helps prevent muscle cramps or spasms and dehydration.

 Mix It Up Vary your tasks each time and don’t continuously perform any particular activity for a long period.

 Use Correct Form Bend at the knees and hips and push with your arms and legs. Periodically switch to your non-dominant hand so that you’re not overusing one side of your body.

 Wear Supportive Shoes Good foot and arch support can stop some strain from reaching your back.

 Take Breaks Taking your time will make it less likely for injuries to occur from sloppy posture and lifting techniques.

Cool Down Walk around the yard to review all your hard work and end with some easy stretching to reduce stiffness and soreness.

Most importantly pay attention to your body while you’re doing the work.  If something doesn’t feel right, stop and figure out what could be the source and solution to your discomfort.

While you don’t want to feel pain during any season, fall can be especially rough because you begin slowing down activity as the weather cools off. You’ll become more aware of strains on your body during the winter because you’re not moving around as much.

If you are experiencing prolonged back pain, contact your doctor to discuss treatment such as heat and ice therapy, physical therapy, or anti-inflammatory medication. More serious treatment would require consultation with an experienced pain management specialist.

 

 

Regardless of whether you have a trick-or-treater in your house, candy is all around you these days. And let’s be honest, sugar is all around you every day. According to the U.S. Department of Agriculture (USDA), the average American consumes roughly 69 pounds of cane sugar and 57 pounds of high-fructose corn syrup per year.

You’re probably well aware of the usual sugar suspects, but there are also hidden sugars in most processed foods. This includes many so-called “healthy” foods such as whole grain breakfast cereals, granola bars, pasta sauce, yogurt, and sports drinks. And while obesity, diabetes, and heart disease are certainly enough to scare you, did you know that sugar can cause your muscle and joint pain as well?

Research shows that sugary foods cause a spike in a hormone called insulin, which leads to the production of inflammation. Insulin secretes from the pancreas and is responsible for taking sugar out of the blood stream and storing it in the cells. This also contributes to the accumulation of fat. Visceral fat, or stomach fat, itself secretes proteins and hormones that generate chronic inflammation. Most forms of joint pain and muscle aches involve inflammation, and even if your pain has other causes, high sugar foods can magnify symptoms.

To be fair, sugar does have benefits: It supplies instant energy, stabilizes low blood pressure, and raises your spirits—all of which can be necessary in certain situations. Luckily there are naturally occurring sugars in fruits and vegetables that help you get what you need when you need it. Your sugar dependence also has a biological purpose. In the hunting and gathering days, people knew that if a food tasted sweet, it was ripe and not poisonous. The main culprit in staying healthy is “added sugar,” which is taken from its original source and added to foods and drinks to serve as a sweetener or increase shelf life. When doctors tell you to avoid high sugar foods, they’re likely talking about this type.

One extremely important fact about sugar is that it’s addictive. The sweet stuff releases dopamine and natural opioids in the brain. These are the same chemicals found in highly addictive painkillers, so your craving might be a lot stronger than you think. Unfortunately, you can’t simply quit sugar because in some cases the withdrawal symptoms are just as bad as narcotics. As is often the case with your health, moderation goes a long way.

Here are some tips for reducing your sugar intake:

• Clean out your kitchen to remove temptation, especially when you are hungry.
• Check food labels for brands and products with less added sugar.
• Plan your meals out beforehand when you’re not stressed, tired, or hungry so that you can pay closer attention to sugar content.
• Avoid sugary drinks, which can easily fill your daily healthy limit of sugar in a single serving.
• Exercise 20 minutes a day to increase your energy levels and reduce the need for a sugar boost.
• Avoid sugar alternatives and substitutes so that you’re controlling your body’s craving for sweets.

Cutting back on sugar is certainly not effortless—especially with temptation all around. But once you get through the rough patch and begin to feel the benefits, you’ll have no trouble passing on the sweets.