Approximately one in five Australian adults suffer from some form of chronic pain, whether it’s from headaches, migraines, reproductive pain, nerve pain, or muscle and joint pain such as arthritis, osteoarthritis, rheumatoid arthritis, or fibromyalgia. Living with chronic pain that can’t be seen or quantified often leaves a person feeling overwhelmed and can adversely affect their mental health. 

The current medical model for the treatment of chronic pain is generally centred around the use of non-steroidal anti-inflammatory drugs (NSAIDs), opiate-based pain medications, anti-depressants, and anti-convulsant therapies. Unfortunately, these can come with unwanted side effects, induce drug dependency, and sometimes fall short in pain control!

So, what does natural medicine offer, and can it help? The answer is yes; there are a lot of options for reducing inflammation and, therefore, pain. 

THE FACTS

• Keeping fit and active can reduce pain hypersensitivity. Regular exercise has been shown to reduce chronic pain and inflammation. Obviously, this may seem unattainable when in the middle of a flare-up, but it is absolutely a goal when things start to improve. 

• Practicing mindfulness, meditation, movement, and self-care greatly reduces pain proprioceptors.

• Consuming a whole-food diet has been shown to reduce chronic pain by up to 33%. So enjoy a plant-based diet or a Mediterranean-style diet rich in vegetables, fruits, salads, lean meats, fish, chicken, eggs, whole grains, legumes, omega-3 containing foods (oily fish, flaxseeds, walnuts, avocadoes) and essential fats (extra virgin olive oil, nuts and seeds).

• Identify if there are any food allergies or sensitivities that may be driving inflammation.

FOCUS ON - the drivers of chronic pain and inflammation

You guessed it: naturopaths love a holistic approach, and that’s because it works!

Understand the drivers and work to eliminate them.  Learn to understand and listen to your body, know what’s working for you and what’s not.  A holistic approach encompasses optimizing gut health, diet, and lifestyle changes coupled with improved nutrient uptake herbal medicines that target to reduce chronic pain and inflammation! 

Things to avoid: inflammatory foods such as sugar, preservatives, highly processed foods, excessive carbohydrates, alcohol, soft drinks, concentrated fruit juices, excessive coffee intake

Natural medicines can help by calming the inflammatory response while reducing nerve irritation causing pain and Improving the quality of life by shifting the body into a healing phase, ultimately reducing pain. Listed are just a few common naturopathic suggestions;

Magnesium (Mg) a soothing mineral to help relieve pain by reducing inflammation. Mg helps regulate nerve signalling and muscle contraction and produces ‘feel good’ hormones in the brain.

Fish oil Omega-3 fatty acids regulates the activity of inflammatory cells, minimizing the severity of inflammation and pain. Omega-3 is best found in oily fish but can also be found in flaxseeds, chia seeds, walnuts, and soybeans. 

Curcumin a potent anti-inflammatory herb that has been well-researched for its beneficial effects in reducing pain and inflammation. Turmeric contains curcuminoids, which are the active constituent responsible for turmeric’s anti-inflammatory effects. It is best taken as a supplement for chronic pain, but certainly included in your daily diet as food is medicine!

Diet above all, diet is key when it comes to managing pain and inflammation, so if you continually consume inflammatory foods such as sugar, refined carbohydrates, vegetable oils, trans fats and preservative-rich processed foods, your body will continue struggling to self-regulate!

So instead, consume a diet rich in colourful vegetables, fruits, eggs, nuts and seeds, whole grains, legumes, lean meats and seafood. These are healing nutrients, helping to put out that painful inflammatory fire.

Exercise research is in! Movement and exercise have been shown to improve pain severity, physical function and quality of life. Keep moving!

Sleep sleep helps to restore, rejuvenate and recover! If you are having trouble with your sleep, ask our naturopath about beneficial sleeping herbs! 

Meditation/mindfulness it might feel like the last thing you wish to do when in pain, but evidence supports its usefulness in improving the psychological complications associated with chronic pain, such as depression and stress. Mindfulness may help you to manage your overall feeling of well-being and quality of life.

Seek help Optimise your pain management via bodywork. There are a few options, and as we are all different, one type of therapy does not suit all; you will need to investigate which therapies work best for you. Such options may include Emmett therapy, acupuncture, Osteopathy, chiropractic, and Massage.

If you want to know more, please get in touch and make an appointment!

Written by Karen Mason, BHSc Naturopath