Coping with Chronic Pain, Part 8: Alternative Therapies

It is a wordy post today, but I promise it is worth the read. :)

It is the final installment in the series on Coping with Chronic Pain (or any kind of pain for that matter).

Today I going to talk about  my favourite form of treatment:  Alternative Therapies.  These involve a more non-traditional approach to healing and pain relief.

There are many of of therapies from homeopathy to reflexology, but I am going to focus on three.

On a side note:  Make sure you check with you insurance company as many of these therapies are covered up to a certain dollar amount.  It can get very expensive, so any help you can get is fantastic.

Alternative Therapies

Coping with Chronic Pain, Part 7: Medications

As many of you know, Blogger was down yesterday, which explains the last of postage from many of your favourites :)

But I am back, and have some good news to share.

I finally got an appointment with a chronic pain specialist (you can read all about my adventure in the links at the bottom of this post).  There are a few steps we are going to take, but the first one was this:

Coping with Chronic Pain, Part 6: Sleep

It has been a while since my last installment in this series and I think this is an important topic not only to help those who suffer with any kind of pain, but to anyone who has a hard time catching some zzzzz's.

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Coping with Chronic Pain, Part 5: Supplements

Some additional supplements that could be helpful

Next up in the Chronic pain series, I am going to talk about...

Supplements

Much like diet, there are many different thoughts out there about how supplements can improve your chronic pain, which ones are effective or if they make any difference at all.

I have found certain supplements to be quite beneficial and am going to share them with you today.  

As I mentioned, there are many different brands out there to choose from and it can be confusing.  I have usually found success trying the mid-range priced supplements. However, you may have to try out a few brands to see which one is right for you.   We all have a budget, and taking a cocktail of daily supplement can be costly, so keep that in mind as well.

Remember that they may or may not work for you.  I am not a supplement expert. Talk with your doctor and/or naturopath to learn about the different options to see what is right for you.

• Mulitvitamin - This is great insurance for the days that you may not be able to get all the nutrients that your body needs (I know many of you have other issues such as digestive problems and IBS).  Adding a Probiotic can help with this as well.
• MSM - This can be very helpful for those with joint pain and inflammation. Although these are not present in fibromyalgia, I have found this supplement has been very beneficial to me.
• Relora - Expert believe this helps reduce excess cortisol (the stress hormone) in the body.  Many chronic pain sufferers have a great deal of tension and this herb has truly offered me some relief.
• Omega 3's - Many people know that omegas contribute to healthy brain function, but some professionals feel it is helpful in treating lupus, colitis and arthritis.
• Tumeric - Another herb that is believed to aid in inflammation.  I have found it very effective in combination with MSM.

Are you currently taking supplements?  Which ones work best for you?

Stay Healthy, 

Tracy

Coping with Chronic Pain, Part 4: Diet

The next installment in the Chronic Pain Series is...

Diet
I am going to talk about some specific changes that I have made to my own diet and offer some other options that may work for you.

There are many different schools of thought when it comes to chronic pain and diet.  Some experts believe that excluding certain foods from your diet is the key.  For me personally, there are no absolutes when dealing with pain.  Every person is different.  Every condition is different.

That being said, I think it is important to try different options.  As long as you are eating a balanced, healthy diet, there is no harm done (just be sure to consult with your doctor).  There could also be some other potential health benefits by reducing/eliminating some things from your diet.

Here are some ideas to consider:

• Consult with a nutritionist and/or naturopath.  There are many of them out there that deal specifically with chronic pain.  They are also able to do some testing to see if you have any food allergies that might be working against you.
• Go dairy, gluten and wheat free.  I know that I mentioned that this didn't work for me, but it might work for you.  Many experts believe that eliminating these food will reduce inflammation in the body.  If you are going to try this, start with one food at a time to make it a little easier to adjust.
• Eat whole foods.  You can't go wrong when you eat grains, vegetables, fruits and lean meats.  I must admit that I did noticed a difference when I reduced the amount of processed food I consumed.
• Limit your sugar intake.  Sugar has also been associated with inflammation.  The more sugar I eat, the worse I feel.  You don't have to give it up, just reach for a piece of fruit more often than a chocolate bar :)
• Get your Omega-3's.  Flax seeds, walnuts and fish oil are great sources.  Omega-3's are anti-inflammatory and I make sure to include them daily.

What diets have you tried to deal with your chronic pain?  Have you eliminated/reduced any foods from your life?

Stay Healthy,
Tracy

P.S. What do you think of the new blog?

New Years Resolutions 2011

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Happy New Year!  I am looking forward to what 2011 will bring!  

I don't normally make any resolutions (I think you can commit to make changes at any time), but this year I have been inspired by some fellow bloggers and decided this is a good time to get my goals in writing.

1. Find My Joy - 2010 has had its ups and downs, so in 2011 I am going to make an conscious effort to make my own happiness and be thankful for everything that I have.
2. Keep Running - As I have mentioned many times before, I never thought that I would ever be a runner.  I have truly found solace in running and want to stick with it for my own physical and mental health.
3. Manage My Health - I will continue to exercise, make healthy eating choices (80/20 rule) and find ways to live with my fibromyalgia or anything else that comes my way.
4. Build My Blog - I have been blogging on and off for over four years and in these past few months I have really found my groove (Thanks to the many bloggies I have met along the way).  I remembered why I started blogging in the first place:  I love health and wellness!  Even though it is no longer my full-time career, I want to share my passion with others.
5. Find A Hobby - Something I have been thinking about for a long time that is completely unrelated to fitness.  Photography comes to mind and I would also like to try my hand at cake decorating.
6. Volunteer - At this point I am not sure where I would like to donate my time, so part of my resolution is to do some research and find out which organization I am best suited for.
7. Start Saving - I am sure we would all like to have a little next egg :).  Each month, I will put money into my RSP and savings account (amount TBA).

Did you make any resolutions for 2011?  What does the new year bring for you?

Stay Healthy, 

Tracy

Coping with Chronic Pain, Part 3: Exercise

Warrior III

Parts 1 and 2 talked about different options to help you try and manage your pain.  In the next few installments, I would like to go into more detail for each option and offer some tips that I hope you find helpful.  First up...

Exercise

As a sufferer myself over the past five plus years, I have found regular exercise to be one of the most effective ways to manage my pain.  

I didn't always feel that way.  Moving hurt too much.  Then depression set in and what do we do when we are depressed?  We eat.  So I was moving less and eating more.  Not a good combination.  

Then I realized that I had to change the way I looked at exercise.  I went from teaching ten fitness classes a week plus my own workouts to nothing.  I couldn't do it all anymore, but I had to do something.  Here are some things to think about when it come to chronic pain and exercise:

• We have good days and bad days. If you need to rest, rest.  If one kind of exercise is not working, try something else.  The important thing is that you keep trying. 
• Often we are in so much pain that we don't want to move at all.  As I mentioned in the first post, exercise is a slippery slope for us so we need to find balance. 
• If you have never exercised regularly in the past, start off slowly.  You may also want to enlist a personal trainer who is able to teach you correct form and modify exercises.
• If you are an avid exerciser, you may find that you are not able to workout at the same level of intensity you once could.  It can be very frustrating, but don't get discouraged.  You can be active, you may just have to learn to do things a little differently and listen to your body a little more.
• Yoga is a sufferer's best friend.  There are poses to help you build strength and stretch your muscles.  Meditation and relaxation are also fantastic to help with some of the depression that comes with the pain. 
• Although it can be intimidating for some, pilates is also very helpful.  All of the exercises can be adapted to your level and it really helps you connect with your body - how it feels, what muscles are working, how movement and breath work together etc.

Which kinds of exercises work for you?  What didn't work and why?

Stay Healthy, 

Tracy

Coping with Chronic Pain, Part 2



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In Part 1, I talked about how diet, exercise and natural supplements can help you deal with your chronic pain to make your daily life a little easier.

In Part 2, I am going to tackle sleep, medications and alternative therapies.


(Note: Everyone is different and some of these treatments may not be right for you. Talk with your doctor or health practitioner just to be sure).

Sleep
If you suffer with any kind of pain, you know that good quality sleep can be difficult to achieve. It is thought that some patients with chronic pain do not achieve REM sleep and therefore, do not wake up fully rested. Better sleep can help improve your mood and reduce pain. There are natural (melatonin and valerian) and prescription (Ambien and Lunesta) medications available that may be helpful. A few other tips include:

• Sleep in total darkness
• Avoid stimulation (like the TV or computer) at least 30 minutes before bed time (This has worked best for me)
• Go to bed and wake up at the same time every day

Medications
For some people, prescription medications are a last resort, but they do have their place in treating the pain and depression that come along with your chronic disorder. I am currently taking Cymbalta and Elavil, which seems to be helping me so far (knock on wood). Some other medication that have been shown to be helpful are: Savella, Paxil ,Zanaflex, Flexeril, Ultram and Lyrica

Alternative Therapies
I my experience, I have found many alternative therapies helpful. When dealing with pain, you may need more frequent treatments than a healthy individual and it may take many weeks so notice any changes. The good news is that many insurance providers cover these kinds of therapies. The bad news is that we often need more treatments than our insurance covers, so it can get costly. Here are some treatments to that I have tried, which provided me with some relief:

• Massage (on the top of my list as the most helpful)
• Infrared Sauna
• Acupuncture

Have you tried any of these treatment options? Did they work for you? Am I missing something? Let me know by posting below!

Stay Healthy,
Tracy

Coping with Chronic Pain, Part 1

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Chronic pain. It exists in many forms. Arthritis, lupus, chronic fatigue syndrome and the list goes on. Roughly one in every three people in North America suffer.

Do you? I do.

I was diagnosed with fibromyalgia about four years ago. I have posted about it a few times, most notably here. It has been a long process and I am currently seeking a second opinion because I feel I might have something in addition to/instead of fibro. (I will keep you posted.)

So why am I talking about it today?

I have learned a few things over the years about managing pain and I thought it might be helpful to share them.

In part 1, I will talk about exercise and diet. (Note: Everyone is different and some of these treatments may not be right for you. Talk with your doctor or health practitioner just to be sure).

Exercise

This is always a tricky one when you suffer with pain. If you do too much, you may end up sore for days, but if you don't move at all, you run the same risk. Start off slowly by devoting 15 minutes a day of light activity (such as walking) and gradually increase the time and intensity of your exercises week to week. I have found yoga to be a great way to stretch out my muscles and relax my mind.

Diet

Some studies have shown that dairy and gluten are linked to chronic pain, and may people have found much relief from removing them from their diet. I tried this, but it didn't make a difference for me. I found that eating a clean diet of whole grain, fruits, vegetables and avoiding sugar works best for me.

Natural Supplements

There are many supplements that can be beneficial in treating chronic pain. There are many great brands out there, so do your homework before you invest. The ones that I have found most helpful with my condition are:

• Multivitamins
• Omega 3
• MSM
• Relora
• Probiotics

Stay tuned for Part 2...

What diet and exercise changes have worked for you? Please share your stories!

Stay Healthy,

Tracy

Toughing It Out

I have had a pretty rough few weeks.

As many of you know, I am one of the thousands of people in Canada who suffer from Fibromyalgia. Like most sufferers, I have good weeks and bad weeks - the last few weeks have been bad.

I have been so tired and sore that I don't want to do anything. Work, eat and sleep (or at least try to sleep). I find myself getting frustrated and depressed.

Over the last few months I have made huge changes in my life. I have started seeing a Naturopath. I have modified diet ( I am not dairy, wheat and gluten free) and I have increased my weight training and am doing yoga. Today I feel like I am doing everything in vain - I am in more pain than ever.

Why am I sharing this story with you?

As rough as I feel right now, I know the positive changes I am making in my life will eventually pay off. Instead of wallowing in my pain, I am taking active steps to try and get better. I remember what it was like to be pain free and I want to be there again so I will keep tweaking and changing my regime until I find the right formula for me.

We all have issues that interfere with our health. Maybe you struggle with your weight. Or perhaps you are dealing with major stress. The important thing to remember is that YOU have to be proactive to make change happen. You may succeed or you may fail, what is important is that you are trying.

So, what are you doing to help yourself heal?

Move It & Lose It!

As many of you know, I have Fibromyalgia and while I try to stay upbeat and motivating, there are some times when I am feeling very sore, tired and frustrated. This is one of those weeks. I haven't been able to sleep and have been to sore to do my regular workout. I am not motivated to do anything.

Then it came to me.

If I, a fitness professional, can feel like this, I can only imagine how most of the population feels almost all of the time. You may not have a chronic condition but I bet that many of you are worn out, stressed, and too tired to make dinner let alone commit to an exercise program.

Here is the catch: I know that when I exercise, even just a small amount of movement, it will make me feel better. If I don't move, my condition will get worse. That is reality. Although I am tempted in weeks like this to give up, sit on the couch and have a pity party, thinking about the future of my health motivates me to do what ever I can to avoid that fate.

See what I am getting at?

I know you think that you don't have time to exercise and are too tired to even think about it but your longevity depends on what you do right now, every bit of activity you can add to your day will make a difference. Think about that the next time you decide to watch TV instead of going for a walk with you family.

Have a great weekend,
Tracy

It's Been A While

I want to appologize for disappearing for the last month or so. I just started a new full time job that I love (yay) but I am left with much less time at the end of the day. My fibromyalgia has also been acting up and I haven't been feeling my best. OK, these are excuses but I think they are valid ones. However, I promise to post at LEAST once a week to keep you up to date on what is hip and cool in fitness. Thank you again for your support and love :)

Have a great weekend

Tracy

Dealing With Chronic Pain

Do you suffer from chronic pain? I do, I was diagnosed with Fibromyalgia this year. Surprised? So was I, but instead of throwing in the towel, I decided to use my condition to help motivated and educate others to be physically active. You do have limitations, be that doesn't mean that you have to give up or suffer alone.

Share your story here!

Stay Healthy,
Tracy