Chronic Pain in Adults

It is estimated that over 25% of adults live with chronic pain in the United States, collectively spending over 100 billion dollars annually on expenses related to their chronic pain. 

When we think of chronic pain, we usually think of muscle or joint pains. However, we often overlook other types of chronic pain like endometriosis, migraines, fibromyalgia, and inflammatory bowel disease. We can also develop chronic pain after certain events like vehicle accidents or other physical traumas. No matter the cause of chronic pain, it can be debilitating and lead to a lower quality of life, as the pain often takes away the ability to do the things that we once enjoyed. 

 

Coping Strategies for Chronic Pain

While there are many different causes and types of chronic pain and various approaches to them, here are a few simple ways you can help reduce inflammation within the body and help reduce pain:

1. Eating an anti-inflammatory diet high in antioxidants is a great way to reduce inflammation. Likewise, reducing packaged or processed foods and refined sugars is another excellent step toward reducing inflammation and pain.
2. Working to reduce stress levels can help reduce overall inflammation. It can allow the body to exit from a hypervigilant state, where we often experience more muscle tension that can lead to worse pains over time. Stress management techniques can be very effective in reducing certain types of chronic pains, especially when there is a strong mental-emotional connection between the two. 
3. For conditions like osteoarthritis, fibromyalgia, and other joint and muscle pains, photobiomodulation (a process by which light stimulates living things to heal themselves), especially infrared light therapy, can effectively reduce inflammation and pain. Visiting an infrared sauna is a great way to help improve pain and inflammation.
4. Daily movement, stretching, or exercise can significantly reduce pain and inflammation. They keep the body in motion and reduce stress and tension on the muscles and joints. Walking, jogging, swimming, and cycling are a few easy and gentle ways to incorporate movement into your daily routine. There are also plenty of resources available for chair exercises, which allow for gentle movement in the comfort of your own space. 
5. Supportive therapies such as Cranial Sacral Therapy (CST) and Reiki have shown benefits for pain management, especially when chronic pain has mental and emotional components or symptoms. Both work together to release tension from the body and foster a deeper body awareness, which can help individuals better understand and manage their pain.

Naturopathic Approach to Chronic Pain

As naturopathic doctors, we are trained to follow six principles of naturopathic medicine, one of them being ‘tolle totum,’ which translates into ‘care for the whole person.’ 

Dr. Alexander notes, “As a naturopathic doctor, it is my responsibility to see each patient as a whole – to zoom out and see the big picture and to connect the dots that are often unconnected. When it comes to chronic pain, we often see a combination of different problems coming together and resulting in pain. During visits, I typically ask patients about any injuries or illnesses that may contribute to their pain, along with any family history of chronic pain patterns. When possible, I also like to discuss certain traumas that the patient may have experienced, as this may be a crucial element to unearthing potential root causes of their chronic pain.”

If you need support while navigating these different coping strategies for chronic pain, our practitioners at Richmond Natural Medicine are ready to help. They offer consults, Reiki, and CST. Contact our office today to schedule your appointment! 

 

References:

1. https://www.ncbi.nlm.nih.gov/books/NBK553030/ 
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10381948/ 
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10531845/ 
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9980499/ 
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10815384/ 
6. https://pubmed.ncbi.nlm.nih.gov/31642490/ 
7. https://pubmed.ncbi.nlm.nih.gov/30982020/ 

 

Sleep is a vital part of our daily lives, yet according to the National Institute of Health, over 50 million Americans experience a sleep disorder. In today’s society, it is often encouraged to sacrifice sleep to be more productive, but unfortunately this has caused us to lose sight of the importance of sleep. 

 

Lack of sleep can lead to slower cognitive thinking and reaction times and affect how we interact with each other in our daily lives. Research also shows that lack of sleep is often associated with cardiovascular disease, depression, inadequate blood glucose control, and hormonal imbalances. 

 

Tips for Improving Sleep

Creating healthy sleep habits and routines may sound like an overwhelming task, so here are a few simple ways to get started:

1. Consider purchasing blackout curtains to help eliminate light infiltration during sleep. Research has shown that even small amounts of dim light at night can negatively impact overall sleep. 
2. If you find it difficult to fall asleep because your sleep environment is too noisy, consider downloading an app like Insight Timer or purchasing a noise machine for additional sleep support. Research has shown that both white and pink noise can effectively mask external sounds while simultaneously evoking a sense of calmness and relaxation, promoting better sleep quality.
3. Avoiding caffeine after lunchtime can be a helpful change to incorporate into your routine, as too much caffeine in the afternoons and evenings can disrupt your natural sleep cycle and can cause you to stay up past your bedtime. Consider swapping that afternoon coffee for a cup of herbal tea! 
4. Start learning more about your sleep habits by creating a sleep-tracking journal. A good journal should include the following: what time you stopped using screens, what time you got in bed, how long it took to fall asleep, how many times you woke during the night, what time you woke in the morning, and if you felt tired or refreshed upon waking. You can even take it a step further by writing down some notes about your dreams! 

 

Read more about Sleep Hygiene Practices.

 

Naturopathic Approach

At Richmond Natural Medicine, each practitioner approaches sleep disturbances differently, but they each provide a comprehensive investigation into your sleep patterns. Dr. Alexander explains her approach to working with patients who experience sleep disturbances: 

“With patterns of disrupted sleep, we typically cannot pinpoint one individual cause, but rather typically a combination of multiple insults that have occurred throughout the day and over a period of time. With each patient, I dive deep into their sleep history to determine more information about their relationship with sleep, their nighttime routines, their bedroom environment, and their daily caffeine intake. We even discuss other factors that may be contributing to disturbed sleep patterns, such as partners, children, or pets that share the sleeping space. By gathering all of this information, we learn more about potential root causes of each individual’s sleep disturbances.” 

 

 Read more about our Top Tips for Improving Sleep.

 

If you need extra support improving your sleep quality, our practitioners at Richmond Natural Medicine are ready to help you. Contact our office today to schedule your appointment! 

 

Still interested in what a sleep routine should look like?

Read more about checking your sleep routine here!

 

References:

1. https://www.ncbi.nlm.nih.gov/books/NBK19961/ 
2. https://newsinhealth.nih.gov/2013/04/benefits-slumber 
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5976009/ 
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8838436 
5. https://pubmed.ncbi.nlm.nih.gov/36870101/