3 Holistic Approaches to Pain Management

As we Boomers age, it’s normal to have a certain amount of…annoyance. Some might call them mere inconveniences, but others might call them torture. Some of us have arthritis. Fibromyalgia. Lower-back pain. Headaches…Sometimes, it seems as though pain is just a part of life now. When you sit on your couch, rubbing your inflamed joints, you might feel a sense of hopelessness. After all, you never anticipated spending your retirement in pain!

What is chronic pain?

Wondering whether that twinge in your shoulder that never seems to go away qualifies as chronic pain? According to the Mayo Clinic, chronic pain is defined as pain that lasts for over three months. It can affect any part of the body, including your back, hips, shoulders, and joints. Oftentimes, chronic pain is the side effect of a health condition, including:

• Fibromyalgia
• Severe headaches (migraines)
• Osteoarthritis/rheumatoid arthritis
• Irritable bowel syndrome
• Stomach ulcers
• Sciatica
• Cancer

How many older adults suffer from chronic pain?

The National Institutes of Health (NIH) labeled chronic pain in older adults a “silent epidemic”, estimating that 65% of U.S. adults over the age of 65 suffer from some pain. That’s 1 in 3 older Americans! Chronic pain can severely impact one’s quality of life, making it a challenge to work, do chores, and even socialize. Worse still, chronic pain affects more than your body. It also affects your mind! Studies show that older adults with chronic pain are more likely to develop anxiety and depression. You might also have insomnia and feel fatigued due to pain and a lack of sleep. In other words, chronic pain can make your life a living nightmare.

Do you want to feel the best that you can? I sure do.

Now, I’m no doctor (and, if you have chronic aches and pains, I recommend that you see yours), but I’ve put together a few holistic approaches to pain management that have helped me in the past. Let me know what works for YOU!

3 Holistic Approaches to Pain Management

1. Do away with stress as much as possible.

Did you know that stress exacerbates chronic pain? According to Stanford Medicine, it can cause your muscles to tense or spasm, which can increase your pain. Additionally, it raises your cortisol levels, and that can cause even more inflammation and pain! In other words, when you’re stressed, de-stressing is important!

Exercising every day can help, even if it’s just a short walk. Yoga or other training that involves lots of stretching can work wonders on back and leg pains. Not to mention, exercise releases endorphins (which tell your brain to be happy). Exercising for just 20 minutes per day can give you an endorphin boost and suppress hormones that cause stress and anxiety.

Though exercising is a great start to de-stressing, other ways to feel a little more loosey-goosey are:

• Reading: Reading keeps your mind sharp and can be very relaxing to most.
• Writing: You don’t have to be the next great novelist to write. Writing/journaling can be a very therapeutic experience. Many people use writing as a way to get thoughts out of their minds in order to let them go.
• Work on a hobby: It’s simple. Do something you enjoy. Feel good. Even if the hobby you enjoy isn’t necessarily something that’s textbook-serene (ya know, some people enjoy woodworking over fishing), if you’re liking what you’re doing, it’s going to help the stress go away.
• Do a little self-care: Self-care doesn’t have to be fancy. It’s just a way to slow down and attend to your needs. If you’re hungry, make yourself a little snack. If you’re tired, set aside thirty minutes and get a little catnap. You can also run a hot bubble bath, watch your favorite show, or just laugh with a friend. Whatever it takes to get those cortisol levels down!
• Spend some time with friends or loved ones: Speaking of laughing with a friend, connecting with others can help you de-stress. Invite a friend out to eat or plan a family dinner. Need a more immediate form of stress relief? Give your friend a call or FaceTime them! Take some time to connect and enjoy a nice conversation.
• Be positive: Sometimes, we’re stressed because of life. And sometimes, we’re stressed because our minds can’t stop focusing on the negative. The next time you’re overwhelmed with stress, get your journal and write down at least three reasons to be positive. It can be something small, like you woke up that morning. Or you can write about something that made you small. Just list out all the positives in your life and force your mind to pivot away from the negative!

2. Eat well.

I know you don’t want to hear this. Your parents and teachers have long worn out the campaign for why fruits and veggies are good for you. But I’m going to tell you, anyway. Eat well.

Think eating well isn’t a holistic approach? Well, think again. Did you know that blueberries contain phytonutrients that may fight inflammation? And, garlic can actually help joint pain. Salmon is high in antioxidants, and research also shows that people who eat fish regularly are less likely to develop rheumatoid arthritis (Healthline).

Making healthy choices with your food and drinks can also contribute to your mood, which brings us back to number one, doing away with stress! Think about it: Greasy foods like potato chips weigh you down and add zero nutritional value to your body. Eating a bag of chips while watching TV won’t motivate you to do much of anything. But substitute those chips for berries, and suddenly you’re not overly full and you have a boost of energy!

Other foods that can alleviate your pain include:

• Whole grains, like brown rice, oats, barley, and whole-wheat bread
• Beans, like white or kidney beans and soybeans
• Nuts, like almonds, cashews, and walnuts
• Vegetables, like spinach, onions, garlic, cucumbers, green beans, and peppers
• Fish, like salmon and tuna
• Olive oil
• Chicken and turkey
• Herbs and spices, like ginger, rosemary, cinnamon, and black pepper
• Tea, especially green or herbal tea

3. Meditate.

There are lots of different ways to practice meditation. Some essential elements to beginning are deep breathing, focused attention, and a quiet space. See where I’m going with this? Meditation is used to bring about calm and inner peace. With chronic aches and pains, meditation can help you relax or cope with stress. Meditation takes practice, so don’t expect to become a guru on your first try. But to many, even in the world of science, it’s making great strides to become an effective treatment for lots of different health issues. To meditate:

• Find a comfortable spot: This can be the floor, your chair, or a bed. Make sure that you’re comfortable and have good posture. Straighten your spine and don’t slouch!
• Close your eyes and focus: Practice mindfulness and observation. What do you feel around you? Focus on every sensation, like the feel of your couch beneath your fingertips, the softness of the pillow supporting your back, and the smell of the candle burning on your table.
• Breathe: Spend at least twenty minutes breathing in and out. Focus on making every breath count.
• Focus your mind: During this process, your mind will wander, and that’s okay! You can’t expect to get control of your thoughts in one session. When you’re distracted, focus on banishing that thought and bringing your mind back to center. With time and practice, you’ll get better at eliminating distractions and living in the moment!

Read Next: 5 Simple Tips to Help Seniors Easily Manage Chronic Pain

What else can I do for pain management?

There are many places out there to get help, such as pain management centers, physical therapy offices, physicians’ practices, yoga and meditation classes, holistic medicines, and massage therapy. Then there are the pain pills and patches. No matter what we choose, we still must do the work. Make a decision. Discuss options with a healthcare professional. Put your best foot forward and do what you can. After all, why not get the best that you can out of life?

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