Content

• To step
• Method 1 of 3: Ask your doctor for help
• Method 2 of 3: Integrate exercise and physical therapy
• Method 3 of 3: Adjusting your diet to reduce inflammation
• Tips
• Warnings

Chronic pain is a serious problem for millions of people. Chronic pain can feel sharp or dull and it can come and go or be constant. There are many ways to treat pain without prescription drugs and other chemicals. You can turn to a naturopath for advice on herbal remedies, acupuncture, or try an anti-inflammatory diet. Inflammation plays an important role in chronic pain, so many of the herbs and supplements a naturopath may recommend will be aimed at reducing inflammation.

To step

Method 1 of 3: Ask your doctor for help

1. Seek advice from a naturopath or holistic practitioner. If you're considering herbs and supplements for chronic pain, be sure to talk to a doctor first. Try to find a doctor who is knowledgeable about herbs and supplements. Also make sure to tell your doctor about any medications you are taking.
   • Herbs and supplements can interact with medications by enhancing or weakening their effects. Naturopaths and integrative / holistic physicians are trained to find the balance between regular medicines and natural products.
2. Talk to your doctor about herbal remedies. Herbal remedies that can be used as painkillers are also called anodynes. Other herbal remedies that are anti-inflammatory or can be used to relax the muscles can also be used to relieve pain. If you want to take herbs or supplements, always talk to your naturopath or integrative doctor first to make sure there are no potential interactions and to determine the dosage you need. Do not take any herbal pain relief, except under the guidance of an experienced professional. Examples of pain relieving herbs are:
   • Valerian
   • Jamaican dogwood
   • California poppy
   • Henbane
   • Jimson weed (highly poisonous)
   • Gelsemium
   • Marijuana (only where medically used marijuana is legal)
3. Use anti-inflammatory herbs. You can use anti-inflammatory herbs under the supervision of an experienced professional, but anti-inflammatory culinary herbs and spices are safe to use. Use anti-inflammatory culinary herbs and spices in common amounts in foods. Don't overdo it - just add these herbs and spices to flavor your food. In general, that means ½-2 teaspoons during cooking. Examples are:
   • Garlic
   • Cinnamon
   • Turmeric
   • Sage
   • Allspice
   • Basil
   • Nutmeg
   • Garlic and onions
   • Thyme
   • Cayenne
   • Coriander
   • Ginger
4. Take herbal supplements and tea. Other herbs are anti-inflammatory, but can be used as supplements or teas. If you choose a supplement, follow the directions on the manufacturer's label and only do so on the advice of your doctor. You can also drink many of these herbs as a tea (2-4 cups per day), but only under the guidance of your doctor. These herbs include:
   • Cat's claw or cat's claw
   • Chamomile
   • Devil's claw
   • Feverfew (often used for migraines)
   • Ginkgo biloba
   • Gotu kola
   • Ginseng
   • Marigold
   • Peppermint
   • Yarrow
5. Ask your doctor about other anti-inflammatory supplements. There are a number of other supplements that can help with chronic pain. These supplements should also be taken under the guidance of an expert health professional. Ask your doctor about the following supplements:
   • Omega-3 Essential Fatty Acids
   • Resveratrol
   • Vitamin C and E
   • Products that combine anti-inflammatory herbs and supplements and are specially designed to reduce inflammation.

Method 2 of 3: Integrate exercise and physical therapy

1. Talk to your doctor about an exercise regimen for pain relief. Mild to moderate exercise such as tai chi, qigong, as well as yoga and walking, gardening, and light exercise can help relieve chronic pain. Talk to an exercise specialist about certain types of exercise, as some types of exercise can make the pain worse instead of improving it.
   • Exercise creates natural pain relievers such as endorphins. These chemicals can relieve pain along with many other positive health benefits.
2. Consider acupuncture. Acupuncture has been used in traditional Chinese medicine for thousands of years. The basic concept of acupuncture is that if there is a blockage in the qi (the life energy), then sickness or pain is the result. The very thin needles used in acupuncture and the pressure in acupressure can unblock these energy pathways and restore the smooth and unobstructed flow of qi.
   • Acupuncture has been shown to be effective in chronic pain, with a reduction of as much as 50%.
3. Go to a chiropractor. Chiropractors are trained in the structure and mechanics of the muscle skeleton, applying this knowledge to correct and realign muscles and bones. Recent studies have indicated that manipulation through chiropractic and other approaches can be very effective in the treatment of low back, neck, shoulder, hip and knee pain. While many chiropractors are concerned with spinal alignment, all chiropractors are also trained to:
   • manual adjustment or manipulation
   • giving advice on exercises to restore strength and function
   • providing nutritional advice
   • the use of ultrasound and laser therapies for the treatment of pain

Method 3 of 3: Adjusting your diet to reduce inflammation

1. Learn about the "anti-inflammatory diet."“The anti-inflammatory diet is designed to reduce inflammation“ from the inside out. ”The guidelines are simple, but they can make a significant change to your current diet. more changes.
   • In general, these guidelines will increase the amount of omega-3 fatty acids, B vitamins (such as niacin), vitamins and minerals in your diet.
2. Eat more fruits and vegetables. Fruits and vegetables are excellent sources of vitamins, minerals and fiber. Select brightly colored fruits and vegetables for the best antioxidants. These include:
   • berries (blueberries, raspberries)
   • apples
   • plums
   • oranges and other citrus fruits (vitamin C is an excellent antioxidant)
   • green leafy vegetables
   • Pumpkin and zucchini
   • paprika
3. Limit your consumption of red meat. Cattle fed corn provides much more (pro-inflammatory) omega-6 fats, so it is better to avoid red meat if you want to stick to an anti-inflammatory diet. If you do want to eat red meat, make sure the livestock is grass-fed and the meat does not contain added antibiotics and / or hormones, and limit its consumption to 2-4 times a month. Grass-fed beef has a more natural ratio of omega-3 and omega-6 fats, so it can't cause as much inflammation.
   • Eat the meat (skinless) from free-range (and antibiotic-free) poultry to cut down on unhealthy fats and additives.
4. Eat more foods with omega-3 fats. Fish is good quality protein and contains a lot of healthy omega-3. You can also get omega-3 fats from vegetable sources. Excellent sources of omega-3 fatty acids can be found in the following fish, shellfish and plants:
   • salmon
   • Tuna
   • Sardines
   • Herring
   • Mussels
   • Rainbow trout
   • Linseed
   • Chia seeds
   • Walnuts
   • Tofu and soy products
   • Brussels sprouts and cauliflower
5. Select complex carbohydrates. Make sure to include only complex carbohydrates in your diet. Industrial processing breaks the carbohydrates down into simple carbohydrates, which cause inflammation and can contribute to chronic pain.
   • Limit your consumption of processed and prepackaged foods to further reduce the amount of additives and preservatives.
   • Go for fewer processed carbohydrates, such as in whole wheat bread, brown rice, and whole wheat pasta.
   • Avoid foods with added sugars and sugar substitutes. Sugar is an inflammatory substance, so it can contribute to chronic pain.
   • Try stevia herb as a sugar substitute if you find it difficult to give up sweets.
   • You can eat something tasty as a treat every now and then, but try not to eat sugar more than a few times a week.
6. Drink plenty of water and make sure your hydration levels are up to standard! Drinking more water is crucial to reduce inflammation. It is better to avoid soft drinks and alcohol because these drinks can make inflammation worse. Instead, drink water, green tea, fruit juices, and herbal teas.
7. Don't eat too many high-fat foods. To reduce inflammation, you need to eat less fat. Eating lots of fruits and vegetables should make it easier to eat less fat. If possible, avoid all fatty foods, such as roasts, pastries, fast foods, and junk foods.
   • Limit your total fat intake to about 25-30% of your daily calories.
   • Use anti-inflammatory oils for cooking, such as olive oil and canola oil.
8. Eat more fiber. The current recommendation is to eat 25-30 grams of fiber per day, but many people only get 10-12 grams. Naturopaths and other holistic specialists often recommend that people should eat 40-50 grams of fiber per day. This has many health benefits in addition to reducing inflammation, such as regular bowel movements, less risk of colon cancer, weight maintenance and better blood sugar balance. Foods high in fiber include:
   • Bran including oats, wheat, corn and rice
   • Beans and legumes
   • Berries
   • Whole grains, such as barley, oats, rye, wheat, quinoa, brown and wild rice, and millet.
   • Leafy green vegetables
   • Nuts and seeds

Tips

• If your doctor is unfamiliar with healthy nutrition or herbalism, you may want to consider seeing another doctor, either in addition to or in place of your current doctor.

Warnings

• Check with your doctor before making any changes to your diet, exercise plan, or supplementation.