Arthritis is considered one of the most common diseases related to bones. The statistic shows that more than 50 million Americans in the US suffer from some form of arthritis. Yet, this disease is somehow, still a mystery.
Like arthritis, fibromyalgia is not so common but around 5 million Americans are suffering from it. But fibromyalgia is so much similar to arthritis that it gets difficult to diagnose fibromyalgia. Fibromyalgia and arthritis both are mysterious and can affect one’s life so much that the person feels hard to do daily activities.
Arthritis is a disease in which joints get inflamed and painful. It is believed that 100 forms of arthritis are present and osteoarthritis is considered to be the common one. More quite common forms are rheumatoid arthritis and also gout, psoriatic arthritis, and septic arthritis.
People show joint pain as a symptom of it which becomes so persistent and confined. The developing of stiffness and swelling of joints occur too. Moreover, some other symptoms like poor sleeping, tenderness, muscle aches, malaise, unable to use hands or feet properly, and much more appear too.
Different things cause different forms of arthritis. For instance, the natural wear and tear of joints cause osteoarthritis which is the reason for appearing later on in life. Infection in the joint causes septic arthritis. However, it is difficult to explain rheumatoid arthritis in the real sense of the word.
As rheumatoid arthritis is an autoimmune disease so it develops without any actual reason. When there is a virus in the body or an infection that needs to be eliminated, the body’s immune cells are created. However, the body’s immune cells start to attack healthy tissues in case of an autoimmune disease. These immune cells start to attack the joints in various body parts without having any reason, in the case of rheumatoid arthritis.
There is no cure for arthritis but yes it can have treatments. Paracetamol is prescribed in osteoarthritis and ibuprofen in rheumatoid arthritis. Doctors start prescribing other medications as well when these less harmful drugs cannot perform their job anymore.
Moreover, physical therapy is good for patients with arthritis, as it helps to lessen the pain and stiffness. Some other therapies which are believed to perform well are also used in arthritis-like Tai Chi, Yoga, acupuncture, and other eastern practices.
Weigh loss and constant exercise can lead you towards a healthy lifestyle. It can turn one’s life from pain to a normal life. There are a lot of patients who are managing their life successfully with arthritis.
If things are clear for arthritis (except for rheumatoid arthritis), fibromyalgia makes everything complicated. Fibromyalgia is considered to be a syndrome and not a disease, so there are a lot of symptoms of fibromyalgia, some of which become the worst types. Chronic widespread pain is the major symptom that fibromyalgia patients show. You should keep in mind that like arthritis, fibromyalgia is not localized.
Fibromyalgia brings a lot of symptoms other than pain that includes sleeping issues, anxiety, depression, headaches, stiffness, bowels problems, swelling, joint pain (and even arthritis as a co-morbid condition), bladder problems, cognitive issues (fibro fog), and many more symptoms that can be unbearable for pain.
It is so much difficult to put the right diagnosis as there are a lot of symptoms. While it is easy to diagnose arthritis with some tests, fibromyalgia is usually diagnosed by identifying a series of 18 tender points, examining the symptoms, and ruling out the other medical conditions as well. Fibromyalgia can be spotted out by only one kind of test but this test is out of range for many people due to its cost and many insurance companies haven’t covered it yet.
Moreover, it is so much difficult to explain or find fibromyalgia causes. A lot of researchers have put theories about the causes of fibromyalgia but these theories seem like putting forth the risk factors instead of causes that lead towards fibromyalgia.
There are a lot of things that seem to play a role in developing fibromyalgia-like poor sleeping patterns, chemical imbalances, depression, genetics, and lack of proper functioning of pain neurotransmitters. But, there is no one who can tell for sure which one of these actually causes fibromyalgia.
Fibromyalgia and arthritis have some similarities but their nature is totally different. Both of them run in family and are enigmatic to some extent. Both of them do not have any cure but they do have treatments with medications and therapies etc. however, you should need to know that fibromyalgia treatment frequently goes beyond pain medications and that FDA-approved drugs are prescribed to patients for the treatment which are alike to anti-depressants.
It is important to differentiate between fibromyalgia and arthritis. Both of these conditions could get better from exercises, therapies, home remedies, and alternative practices. Fibromyalgia may need different drugs than arthritis if we talk about medications. Make sure which condition you are having and take adequate treatment for that. It can help you in living a happier and normal life.
No doubt, the world has developed so rapidly and there have been a lot of technological advancements in many fields. But still, there are certain things that are unknown to us in spite of the fact that a lot of research has been made in that field. Fibromyalgia is among those things.
Many physicians still deny the existence of fibromyalgia or they will just say that they don’t know how to explain it. The truth is that there hasn’t been any correct answer to this mystery discovered by the leading medical scientists even.
More than 5 million people suffer from this syndrome. Many people don’t have the same life any longer after affecting this syndrome. Some people try to manage this syndrome. Some people have some ups and downtimes and the rest of the people get bedridden. The pain that occurs due to fibromyalgia is so much difficult to handle.
Not more time has passed when doctors started to acknowledge this condition as a stand-alone syndrome. Some of the doctors still believe fibromyalgia to be nothing or call it to be a cause of depression.
Fibromyalgia is a syndrome, not a disease. There are a lot of symptoms of fibromyalgia and these symptoms can vary differently from one person to another. Widespread pain is the major symptom of fibromyalgia. A lot of symptoms are also there that can make the diagnosis difficult.
Depression, memory issues, irritable bowel syndrome, problems with the urinary system, painful menstruations, sensitive tender points, anxiety, fatigue, sleeping problems, headaches, and many other symptoms are experienced in people with fibromyalgia. A lot of patients with fibromyalgia also encounter morning stiffness, numbness, and various other symptoms whether they are inter-linked or not.
A lot of research has been made in this field that has made it easier to know about fibromyalgia. But, there are a lot of symptoms of fibromyalgia that are similar or the same as the symptoms of other medical conditions. These symptoms may fall into some other medicalcondition description. People with fibromyalgia are often misdiagnosed as chronic fatigue syndrome, depression, lupus, or rheumatoid arthritis. Due to this, correct treatment is not given to those people.
If a doctor or a physician finds a person to have fibromyalgia, the first thing he/she would do is to analyze the 18 tender points. If a person has pain in 11 out of 18 tender points, the doctor will move to further examinations that would confirm that the person is suffering from fibromyalgia.
Recently, there has been a blood test was discovered, called fm/a. this test has proved so effective in telling whether the person is having fibromyalgia or not. But this test is out of the range of many people and many insurance companies haven’t covered it yet.
Another reason is that there is no known cause of fibromyalgia. A lot of theories have explained the causes of fibromyalgia, but none of the causes is confirmed yet, they may be the risk factors for developing fibromyalgia. Following are some causes that have been considered to develop fibromyalgia:
Genetics:it has been observed that fibromyalgia can occur in the family and a lot of scientists believe that polymorphic genes are responsible for developing fibromyalgia. But another finding says that the same genes are also responsible for other similar medical conditions as well such as depression and chronic fatigue syndrome. These two conditions are mistakenly linked with fibromyalgia.
Central sensitization:this theory says that the cells that are responsible for transmitting the pain feeling to the brain are not working properly which causes fibromyalgia to develop.
Sleeping problems:it is believed by many of the scientists that sleeping problem is a cause or maybe a risk factor for fibromyalgia, not a symptom. A person who isn’t able to sleep well have chances to feel pain at the much higher level, due to which it can be the cause of other fibromyalgia symptoms.
Stress:a lot of things are taken into consideration like lifestyle issues and certain trauma that leads to the development of fibromyalgia. People having fibromyalgia have been studied from the different point of views, but no clear answer has been confirmed yet.
As we know that there are a lot of symptoms of fibromyalgia that can be as mysterious as the syndrome itself. One of these symptoms includes foot pain. An estimation has been done that says almost 50% of people who are suffering from fibromyalgia also encounter foot pain. It is not known why this happens.
Some people believe that fibromyalgia itself causes foot pain and this pain is linked to the sensitivity of the patients having this syndrome. Whereas, a lot of people also think that certain co-morbid conditions cause foot pain. Foot [pain is caused by the very common conditions that come along with fibromyalgia that including myofascial pain, lupus, and rheumatoid syndrome.
If you have been diagnosed with fibromyalgia and also suffer from foot pain, it is necessary to reduce this pain by any means. Try to bring certain things into your life such as gentle massages, buying quality orthotic shoes, or stretching.
Empirical evidence dominate western cultures. It means that we don’t believe it to be real if we can’t see it, touch it, taste it, hear it or smell it. We have separated the mind from the body both medically and philosophically so distinctly that the concept of dealing with the intangible illnesses (either in a physical form of pain or emotional anguish) becomes a trouble instead of a compassion. When you are dealing with fibromyalgia, it is easy for you to get frustrated with the friends who are not capable of understanding the extent of your overwhelming pain and energy loss.
A distressing fear is there that you will say too much about your symptoms or pain that it will potentially push away colleagues or casual friends. It is also concerning that sometimes even your close friends get tired of hearing about symptoms and pain that you are having. It also happens that you would have to cancel all the plans for tomorrow that you have made when you felt great because you may not be able to get out of the bed in the morning and would have to cancel the plan with your friends again for like third time in a row.
So what do we need to do? Dr. Elena V. Gonzales, a clinical psychologist, in a candid piece published by National Fibromyalgia & Chronic Pain Association says, “We can allow chronic pain to teach us how to be a better friend or allow it to isolate and limit our friendship”. She also adds, “The experience of chronic pain teaches us lessons of the importance of understanding, caring and compassion in relationships. It is important to both be able to give and to receive these gifts of friendship.”
When your friends lack a clear understanding of fibromyalgia and feel annoyed by your chronic pain and fatigue, just keep in mind that our culture has taught them to be that way. Thus, an opportunity is there for you to show them compassion. Let’s face it. You control the only one thing in a relationship and that is yourself. You can’t just force the other person to understand or have compassion, but you can make yourself understand and can be responsible for yourself. There are many things that you are dealing with, so why heap on more responsibility for others?
Many of us have a friend who is living the life of a true extrovert, who is always traveling, planning parties and attending all the major social scenes. These kinds of friends may seem like a positive person and friendly, but they may also be the least likely to understand chronic pain and fatigue. Dr. Gonzales encourages those people who are having fibromyalgia and gradually educate friends who are unable to understand the limitations that are required due to fibromyalgia or even unable to participate in normal activities with friends and family. So, acting as a part of gradual instruction, you are also supposed to mention the way this chronic pain deprives you or your sense of well-being, thus taking an extensive emotional clang on you as well.
Up till now, you might be thinking why even bother with friends? Why even care? Because these friendships bring comfort and this comfort results in healing, and the people who need this healing are the ones who have this chronic pain. Dr. Gonzales has also added, “ Friends can’t take the pain away but they can hear you out and respond with validation and comfort for the losses you are experiencing.”
Let’s know one thing. Some friends are there with whom it is simply a burden or too much work to maintain a friendship. They are not accepting their responsibilities and continuously rely on you to make them happy and contented. Of course, this case also happens with most of the people whether they have fibromyalgia or not. So, you may have to let go of some of those fair-weather friends and that is completely fine. You have this right and you can do it without any guilt. Moreover, excluding those friends may help in getting you deep into your existing relationships as well as giving you time for your health.
The most important takeout here is that when it comes to relationships, you have to allow yourself to be responsible for you alone. Yes, that sounds mean as you think. This is really nor selfish to take care of yourself and allowing yourself guilt-free permissions to do such things, as all these things can help you in sustaining long-term friendships that are important to health. Just be a friend of yourselves and treat yourself the way you would treat your other friends. And that is how you endure friendships when this fibromyalgia gets in your way.
It’s something that nobody likes to talk about, but suffering chronic pain very often goes hand in hand with gastrointestinal and/or urinary problems.
For people with CRPS the statistics are stark, with in excess of 90% of sufferers reporting a variety of ongoing gastric issues including constipation, diarrhoea, gastroesophageal reflux disease (GERD), dysphagia and even faecal incontinence.
Urinary problems are also reported frequently by people suffering chronic pain. Urinary voiding dysfunction can cause urgency and even urinary incontinence. Around 25% of people suffering CRPS report urinary problems.
On top of already disabling chronic pain, gastrointestinal and urinary issues can result in a person’s outlook on the world becoming very limited indeed.
Given the frequency with which these problems occur in tandem with chronic pain, it is surprising that there is so little research on a possible relationship between the two. However, it is thought that there may be a number of causes, often interacting with or exacerbating each other.
One factor that is likely playing a role is medication. Constipation is one of the most widely experienced side effects of taking opioid-based medications of which a number, for example Tramadol, Fentanyl, Oramorph and Codeine, are commonly taken by people suffering chronic pain. We have come across a number of cases among clients prescribed opioid-based medication where constant straining has ultimately led to permanent physical damage of rectal nerves and muscles, resulting in faecal incontinence.
However, it’s not just opioids that can be problematic. Many people suffering chronic pain are prescribed antidepressants such as Venlafaxine and Sertraline. In themselves they can cause gastro-type side effects, but in conjunction with an opioid, those side effects can be heightened. This is just one of the problems of living life as a pharmacological cocktail shaker!
It’s well known that psychological changes, including anxiety and depression, can be associated with a change in bowel function, in particular the onset of irritable bowel syndrome (IBS), of which faecal urgency is a symptom.
Such factors can also play a role in urinary symptoms such as urgency and an increased need to urinate both at night time (nocturia) and during the day.
The symptoms of CRPS rarely occur in isolation. More commonly sufferers end up with a diversity of symptoms. This is almost certainly because CRPS affects the various systems within the body which are part of the sympathetic nervous system (SNS). The SNS is part of the autonomic nervous system (ANS) which is responsible for unconsciously regulating bodily functions including bowel and bladder function. There is no proven link, but it is possible that there is a direct relationship via the autonomic system between CRPS and bowel and bladder dysfunction.
In her excellent article, “CRPS and Thyroid Problems”, Libby Parfitt highlights the fact that around one third of people suffering CRPS also have an underactive thyroid, a condition known as hypothyroidism. Currently, the reason for this is not understood.
Symptoms of hypothyroidism can include anxiety and depression and from that perspective we come back to the psychological factors discussed above. However, constipation is in itself a common symptom of hypothyroidism and whilst there is not currently an established link, it is not uncommon for people with hypothyroidism to also report urinary issues.
For people suffering chronic pain conditions who find themselves in litigation, their lawyer must be alert to the possibility of gastro and urinary symptoms. At the very least they should ask their client the right questions.
Depending on the nature of those symptoms, it may be necessary to obtain expert evidence from a colorectal surgeon and/or a urologist. Not only is this crucial to establishing the likely cause of those symptoms (ie the direct or indirect link to the primary pain condition), but specific treatment options must to be considered.
Ultimately, if a claimant is likely to have longstanding problems then the associated financial costs (eg clothing, laundry, absorbent pads, bed mats) need to be factored into the claim.
The condition can make it difficult to complete basic everyday tasks. Sometimes just getting dressed and out the door is too much, taking up the limited amount of “spoons” you have available to you. If your days are increasingly painful because of the clothes you’re wearing, you may need to make changes to your wardrobe. A few simple alterations could make a big difference, though. Here’s what we recommend when it comes to fibromyalgia clothing choices.
Fibromyalgia pain is typically present on both sides of the body, below and above the waistline, and along the vertebral column. In many cases, simply putting on clothes and wearing them all day is extremely painful for people with this condition. Many sufferers also suffer from touch sensitivity that makes any touch, no matter how gentle, a searing pain.
In addition, other common symptoms of fibromyalgia include heat or cold intolerance. The weather or even the thermostat can have an effect on the pain and stiffness that you may experience every day.
That means clothing for fibromyalgia sufferers must be easy to put on, comfortable to wear, and simple to remove. These are 15 fibromyalgia clothing choices that can help alleviate your pain. When in doubt, turn to your support groups or healthcare providers for more information.
There are certain fabrics that are more comfortable than others. If you have fibromyalgia, you want to find clothes that won’t irritate your skin. These soft and breathable fabrics can help:
Jeans aren’t just tight and restrictive, they can also be itchy and rough to the touch. Most people with fibromyalgia avoid denim altogether.
Unless they’re marketed as soft and stretchy, jeans are usually too rigid to provide any sort of comfort. Leggings, sweatpants, and other types of loose fitting pants are a better option. With today’s jeggings or other super comfy fabrics, you do have options that still look like denim without the ouch.
One symptom of fibromyalgia is increased sensitivity to temperature changes. You may find it hard to regulate these shifts and certain times of year with extreme weather can make it even more difficult.
Layering is the best way to make it through the day in a climate that changes often, especially throughout a single day. For instance, you may live in a coastal town that is foggy and cold in the morning, but sunny and warm in the afternoon. In this case, you should start with a light T-shirt or tank top and pair it with a soft sweater that is easily removable.
This method of dressing will allow you to be prepared for any weather changes as the day goes on.
You don’t have to sacrifice style to find pain relief. There are comfortable clothes for fibromyalgia that will help you look your best, no matter where you’re headed. These are some of the best brands, according to other people with fibromyalgia.
Old Navy: From work clothes to casual loungewear, Old Navy offers a range of styles at affordable prices
Lululemon: This activewear brand is on the expensive side, but fans rave about the quality, comfort, and stretch of Lululemon leggings
Under Armour: If you’re looking for advanced athletic wear, Under Armour carries unique fabrics that can regulate temperature and provide breathability
The North Face: Because this brand is typically geared toward apparel for outdoor activities, they carry great clothes for soft warmth, such as fleece pullovers
Hanes: Everyday comfortable essentials, as well as undergarments, are easy to find at Hanes
LOFT: If you need dressy yet comfortable work clothes, LOFT carries “Signaturesoft” clothing under their Lou & Grey line
Target: For an expansive range of affordable clothing for any event, Target has a wide variety of comfortable clothing
Aerie: Whether you need undergarments, swimsuits, or loungewear, Aerie carries items that are typically around $15 to $35
Also try to add quality clothing pieces to your closet. This can be tough when you’re on a tight budget, but it will be beneficial in the long run. Qualityclothes will last longer, even after consistent washing and wearing. Focus on buying a few essential items that are made with high-quality fabric. Cheaply made clothing can scratch and rub your skin in a way that will irritate your symptoms.
Shop sales, clearance racks, and use coupons to save money at stores that are usually on the expensive side. Look for gently-used consignment places that sell high-end clothing at a big discount.
Putting comfort over style doesn’t mean you have to look like you just rolled out of bed. Find clothing in fabrics, cuts, and colors that you love. If you find a piece that is especially comfortable, buy it in a few different colors. Build your wardrobe around these items and jazz them up with accessories.
On days when you wake up with unbearable pain, turn to the clothing items that are easiest to throw on, and simply add accessories. You can wear the same loose and flowing dress dozens of different ways. Purchase a few necklaces and scarves to add a pop of color. This will diversify your comfortable closet pieces.
Most women agree that bras are simply uncomfortable, whether you’re in good health or not. For those suffering with fibromyalgia, tight straps and underwires can actually be painful and a constant source of stress.
Luckily, there are options that can give you the support you need without the discomfort. Try these options if you’re dealing with ongoing fibro pain.
A bralette is a good choice for smaller-chested women because it only offers minimal support. They don’t have underwires or clasps, which means there isn’t anything that will dig into your skin.
They typically come in different types of fabrics, some with lightweight cups.
Depending on the type of pain you’re experiencing, front closing bras are easier to put on and remove without excessive movement.
These are popular for women who deal with arthritis and other common causes of chronic pain. They’re another great option for bad pain days when you need to minimize excessive movement.
While it isn’t the right option for every case, many patients experience pain relief while wearing compression clothing.
Compression garments can decrease chronic pain by increasing oxygenation and blood circulation. They may also reduce swelling and edema. By keeping muscles and joints stable, this type of clothing could even help prevent injuries.
Talk to your doctor to find out if this is the right method of pain relief for you.
Some days are worse than others for the five million people with fibromyalgia. There will be times when you need to limit even the most basic of daily tasks. For those days, turn to easy fibromyalgia clothing that won’t further irritate your symptoms.
For many people, this means loose fitting clothes. Flowing maxi dresses, oversized sweaters, and drawstring pants are all great options.
Don’t be afraid to wear certain items repeatedly. If you need to diversify them for work or social outings, add a layer or an accessory.
The warmer months of summer can be difficult. Whether it’s dry or humid, excessive heat can take a toll when you’re already struggling with symptoms.
Choose loose and thin fabrics for maximum breathability. Try to avoid dark colors that will absorb sunlight and heat. If you’re going to be outside, wear moisture-wicking fabrics that will keep you cool and dry from any excessive sweat.
Depending on the location and level of your pain, buttons can be difficult to maneuver on a bad day. Try to avoid button-down tops that can increase pain and stiffness in your hands and fingers.
Zippers may also be difficult to wear because of the rough seam that is typically found underneath. Look for clothes that are free of clasps and connectors. Find things that you can easily slip in and out of.
One symptom of fibromyalgia is cold feet, but elastic and itchy fabrics can make socks uncomfortable to wear.
If you’re struggling to find the right socks, experiment with different types. Perhaps shorter ankle socks are better than high socks that squeeze your calves. Socks that are labeled as light and breathable are often beneficial to avoid unnecessary pressure.
Still struggling to find comfort for your feet? Give diabetic socks a try. Fibromyalgia pain and diabetic neuropathy are very similar. These socks are designed to provide compression and increase circulation, which may reduce pain.
Tight waistbands can cause fibromyalgia pain to flare up, which means pantyhose and tights are a no-no.
If you need to wear them for work or a formal event, try thigh-high stockings. They offer the same clean and polished look without the tightness around your waist.
Tags can be itchy and uncomfortable for everyone, regardless of whether or not they suffer from a chronic pain condition. However, for those with fibromyalgia, it can be even more irritating.
Some brands like Hanes and Champion are going tag-free. The brand and size are printed directly onto the fabric instead of a tag. This eliminates the need for a bothersome piece of fabric that can irritate your skin and cause you more discomfort. If your clothes do have tags, gently unpick the stitching of them and remove entirely.
Maternity clothes, particularly maternity pants, are designed with a woman’s growing belly in mind. As a result, maternity pants are made with stretchy and elastic fabric that is meant to go underneath the belly.
This provides a better option for women dealing with chronic pain. These pants usually sit along the hips and offer much more flexibility, especially while sitting.
When paired with a long and loose top, no one will even know you’re wearing maternity pants.
Support and stability are important if you’re suffering with chronic pain due to fibromyalgia. A comfortable pair of shoes will cushion your feet and help you get around with ease. Some of the most popular shoe brands recommended by fibromyalgia patients include the following.
Sketchers: The memory foam used in some Sketchers designs can help provide comfort and support for walking
Scholl’s: Fans of this brand say that Dr. Scholl’s shoes offer good arch support and cushioned heels
Converse: A classic choice for those who love sneakers, the Converse pull-on styles offer flat and light shoes without laces that need tying
Birkenstocks: Unlike most sandals, Birkenstocks offer a thick cushion to ease pain associated with walking or standing
Uggs: Perfect for winter and colder weather, Uggs are much like soft and warm slippers
Nike: These walking and running shoes are designed for athletes of all types, which means they offer a range of specialty styles that can give you durable support
Some cultures claim that meditation can promote well-being through strengthening a person’s mind. However, this isn’t something that is widely accepted in the Western world as medically beneficial. If you ask around, many people will regale you with imagery from monks isolated on high stony peaks to their experiences in the local yoga studio. This wide range paints an interesting picture about the practice of meditation, but not a very clear one. But, for chronic pain patients the important question is, does meditation work and can you use meditation for pain relief?
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” ~Hanh Nhat Thich~
Meditation can come in many different forms, but the most common and effective type is called mindful meditation. This style helps center a person’s attention on breathing and controlling thoughts in the present moment. It is about being still and quiet, allowing thoughts to come and go while you focus on the in and out of your own breath. It sounds simple, but our daily lives are constantly filled with stress and worries, so quieting your mind can be quite the challenge.
Chronic pain patients, unfortunately, understand all too well the burdens stress and pain can have on the mind. Chronic pain is a serious issue in the U.S. and according to the Institute of Medicine, approximately 100 million people in the U.S. suffer from some chronic pain condition. Meditation has the power to give these patients the ability to identify their pain and find some relief.
A breakout study conducted by the Wake Forest Baptist Medical Center showed that meditation reduced pain ratings of patients by 24% versus the baseline measurement. This is even more astounding as the experiment proved that meditation does not use the endogenous opioid system in the human body, which means it does not affect the same neural pathways as pharmaceutical treatments like painkillers.
Fadel Zeidan, Ph.D., assistant professor of neurobiology and anatomy stated:
“This study adds to the growing body of evidence that something unique is happening with how meditation reduces pain. These findings are especially significant to those who have built up a tolerance to opiate-based drugs and are looking for a non-addictive way to reduce their pain.”
Researchers from the University of North Carolina also found that even inexperienced meditators experienced a dampened pain response after practicing for only three days. Although a number of studies have uncovered similar conclusions, scientists still aren’t sure how or why meditation works the way it does.
A study from the University of California, Los Angeles found that meditators’ brains experience less age-related erosion of gray matter, potentially reducing the risk for mental illness and diseases affecting cognition.
Meditation helps patients feel less pain, although researchers aren’t sure how.
Some researchers believe meditation’s ability to reduce pain is closely tied with its stress reduction benefits, according to The Atlantic. Stress activates the body’s inflammatory response, often increasing the sensation of pain. If meditation gives people peace of mind, their bodies naturally have less inflammation and fewer chemical processes creating the pain sensation to begin with.
A study conducted by JAMA Internal Medicine revealed that mindful awareness practices (MAP) resulted in immediate improvements in the sleep quality of the participants. MAP was even more impactful than sleep hygiene education intervention practices. The study participants met once a week for two hours and, at the end of the program, those in maps had less insomnia, fatigue, and depression.
It is postulated that maps could be used to provide a short-term solution to insomnia as it can be as effective as standard clinical treatments. Since a formalized program can be replicated and distributed easily to a community, it is hoped that it will become a more widespread tool. This is becoming more important as sleep deprivation in chronic pain patients can greatly increase pain sensitivity, which leads to a destructive cycle of additional sleepless nights and increasingly intense pain episodes.
Meditation can have amazing effects on your brain—it even has the ability to alter the way you think by providing a coping mechanism for stress.
Research from Carnegie Mellon University presents findings that show the increase in brain activity after patients underwent an intensive three-day meditation program. Specifically, this program raised functional connectivity in the resting default mode network in areas important to attention and executive control in the brain. It also reduced IL-6 levels and, in combination, accounted for lower inflammation levels throughout the whole body.
David Creswell, lead author and associate professor of psychology said that:
“We think that these brain changes provide a neurobiological marker for improved executive control and stress resilience, such that mindfulness meditation training improves your brain’s ability to help you manage stress, and these changes improve a broad range of stress-related health outcomes, such as your inflammatory health,”
Depression and pain can easily feed off each other and create a vicious cycle. This can become dangerous as depression has the nasty side effect of inhibiting the desire to reach out for help.
A Rutgers study found that combining MAP and body exercises together could reduce the symptoms of depression. Participants engaged in these exercises twice a week. They began with 30 minutes of meditation followed by 30 minutes of aerobic activity. After two months, the symptoms of depression decreased by 40%.
The power of meditation has experts hopeful because the most common option for treating chronic pain right now often involves powerful, highly addictive, and dangerous narcotics. Not only are these medications dangerous, but they’re also largely ineffective for reducing chronic pain. That’s because the pain response in a person living with chronic pain is different from someone healing from an acute injury.
Many unknown biological processes are at play that perpetuate pain in chronic cases. These processes aren’t fully understood, particularly in conditions still shrouded in mystery, like fibromyalgia. Even patients with more common conditions may lack key answers about the reasons underlying their pain. For example, only one-third of chronic back pain patients are able to get an accurate diagnosis, reports The Atlantic.
No matter the source, meditation is a powerful way for patients to exert more influence over their experience. Wake Forest University researcher Fadel Zeidan tells the magazine:
“Meditation teaches patients how to react to the pain… People are less inclined to have the ‘ouch’ reaction, then they are able to control the emotional reaction to the pain.”
Meditation also teaches people about the truth of impermanence, Zeidan adds, the understanding that everything is fleeting, even pain. Developing the ability to separate physical sensations from the emotional ones helps people learn how to manage each separately.
Meditation usually takes between 15 and 20 minutes to complete and can help with a wide array of physical and psychological issues. Since it is not physically demanding, most people can do it at home without worrying about safety concerns. Please keep in mind that while meditation can be very effective, you should always seek medical assistance for any major problems and it is not recommended as a substitute for a qualified physician’s care.
Like starting any new habit, beginning a meditation practice takes time and effort. Soon, however, you will come to look forward to the experience, especially if it helps you feel better.
Meditation may seem overwhelming at first. Some people can’t imagine sitting still for a long period of time. The best way to start is in small periods of time that don’t elicit resistance. You can start meditating for as little as one minute each day.
Although the true benefits will come with longer periods spent in meditation, start with an amount of time that you feel able to commit to every day. At the start, developing a solid habit is the most important thing.
At the longer end, some people meditate for 20 minutes or even one hour each day. But start with whatever makes you feel comfortable and lengthen your sessions as you feel ready.
Some people like to start their days off by meditating first thing in the morning. Others prefer to sit at night. The timing is up to you.
When you’re first beginning the meditation habit, it’s best to sit at the same time every day. Consider creating a reminder alarm on your cell phone so you don’t forget. Eventually, you will crave the peace that comes after your sessions, and will notice if you miss one. But at first, it helps to put extra effort into settling into a routine.
The simplest way is to find a comfortable seated position, preferably on the floor but feel free to find a chair if that isn’t a possibility for you. If you are on the floor, find a cushion to sit on to elevate the hips slightly above the knee. This makes it more comfortable to sit.
Sit up nice and tall, but without a rigid back. Find the balance between being alert and relaxed. Your hands can be palm up or palm down on your knee. You may want to take gyan mudra, touching the tips of the thumb and index finger together. This hand position is said in yoga tradition to reduce tension.
Once you’ve found a comfortable seated position, bring your awareness to your breath. Notice the breath entering and leaving your body. Notice any pain or sensation in your body. Observe any emotions that may arise. You may continue like this, scanning the body for sensation for the duration of your meditation practice, focusing on the breath.
If you have trouble sitting still, try an active meditation. The renowned mystic Osho has an excellent book explaining a variety of meditations that include visualizations to occupy the mind and physically active meditations for those who can’t sit still. You could also search youtube for active meditations.
The purpose of meditation is to bring peace. So if you feel resistance about a particular aspect of meditation, inquire why you feel that resistance. Sometimes, resistance is a sign we must persevere. Other times it’s a sign that you need to find an alternate option. Only you know the truth. Whatever brings you peace is the best way to move forward.
The simplest way is to use your cell phone’s timer function. However, once you start meditating for longer periods of time, it’s nice to have a timer that rings at intervals. Many free apps are available to help with this.
Musculoskeletal leg pain involves pain that develops in any of the tendons, ligaments, and muscles in the lower extremities. Conditions ranging from tendinitis to arthritis may be the source of your discomfort. Although this type of pain most frequently develops in the lower back, pain in the leg, hip, knee, or ankle is also common. Musculoskeletal leg pain causes vary from patient to patient. They can range from serious physical disorders to more benign stresses from daily life. Here’s the most common causes, as well as ways to prevent musculoskeletal leg pain.
Leg pain is a broad category of pain that can occur anywhere in the upper or lower leg. It can range in intensity from a dull ache to a sharp, stabbing pain. There are multiple causes of leg pain and some can be very serious. Others can be controlled or cured with rest and at-home care, especially proactive treatments that then help prevent leg pain in the future. Acute leg pain will go away after treatment but if pain does not stop after three months, it is considered chronic and may require different treatments to alleviate.
Leg pain usually originates in one of three systems in the human body: the musculoskeletal system, the nervous system, or the circulatory system.
Musculoskeletal leg pain occurs in the muscles, ligaments, tendons, and bones in the leg. Pain originating in the nervous system will usually cause sharp, radiating pain down the sciatic nerve resulting in a condition referred to as sciatica. Circulatory system pain in the leg can feel similar to a condition that affects the musculoskeletal system but is often more typically felt in only one side of the body.
Musculoskeletal leg pain typically doesn’t arise from a disorder or medical condition. About 33% of adults experience pain from overusing their muscles, according to the Cleveland Clinic.
In the case of overuse, acute musculoskeletal leg pain could develop from a particularly intense workout. Even carrying a golf bag has been shown to cause musculoskeletal distress in the ankle, according to a study published in the American Journal of Sports Medicine.
Frequently, musculoskeletal leg pain arises from muscle sprains or strains. A sprain occurs when a ligament stretches beyond its capacity or tears. Ligaments are the tissues that connect bones to one another. A strain, meanwhile, involves injury to the muscle or tendon. A tendon is tissue that connects muscle to bone.
While sprains more commonly occur during falls or sports injuries, strains are usually the result from overuse, according to the American Academy of Orthopaedic Surgeons (AAOS). However, strains can also result from overstretching. In the leg, the hamstring muscle is easily susceptible to strains, particularly for athletes. The hamstring is actually made up of three separate muscles that run from the bottom of the pelvis to below the knee. Hamstring tendons connect the muscle to the bone.
Potential hamstring injuries include strains in the muscle itself. Tendonitis—inflammation or irritation—can also develop in the connective tissues. Runners sometimes report high hamstring tendonitis in the portion closest to the pelvis.
Although leg musculoskeletal pain causes are often discussed in terms of overuse, some researchers advocate reframing the issue as underuse. In the British Journal of Sports Medicine, researchers argued that muscle use was not the problem. The problem was that the muscles had not been used prior to running, jumping, or participating in some other type of activity normally avoided in a person’s mostly sedentary lifestyle. They wrote:
“Articles are often written assessing “injuries” with the implication that they were the result of movement. This explanation, although sequentially accurate, neglects to focus on the fact that a lack of previous movement is more likely the true source.”
To drive the point home, researchers reviewed several studies and found adults who maintain robust exercises regimens typically experience less musculoskeletal pain—not more.
The researchers concluded that while pushing the body too hard may result in injury, not exercising at all increases the risk of injury when a person finally does exercise. Researchers wrote that:
“A review of the current science implicates that too little activity over time may in fact be the primary cause of a large percentage of musculoskeletal injuries… People are more likely to exercise too little than too much.”
Sedentary people who begin vigorously exercising likely put themselves at risk for musculoskeletal injuries. To avoid injury, consider easing into exercise gradually and stay mindful of the body’s physical limits.
Shin splints are characterized by pain on the shin—the bone in the front part of the lower leg. Common in athletes and dancers, shin splints often develop from overuse or changes in exercise routines. This is an acute condition that can be eased through rest and icing the affected area.
Shin splints can re-occur, but wearing supportive shoes and easing up on the exercise can help stave off this type of musculoskeletal leg pain.
Arthritis is one of the most common musculoskeletal disorders affecting nearly 70% of people over age 65 and thousands of younger people in the U.S., according to the Arthritis Foundation.
The most common form of arthritis is osteoarthritis, a degenerative joint disease in which the cartilage in joints breaks down, causing inflammation and pain. Rheumatoid arthritis is a systemic, autoimmune disease, which means the body’s immune system fights the body as if it were a foreign virus. Either type of arthritis may result in musculoskeletal leg pain. Common areas this discomfort affects are the hip, knee, ankle, and foot.
Arthritis in the hip can lead to trouble walking and pain in nearby areas, such as the thigh or knee. Pain in the foot or ankle is especially common in people with rheumatoid arthritis, with more than 90% of patients reporting musculoskeletal pain in those areas, according to the AAOS.
Widespread, musculoskeletal pain is fibromyalgia’s defining characteristic. Researchers aren’t sure how or why the condition develops, but it affects about 2% of the total population, according to the Centers for Disease Control and Prevention (CDC).
Women are at much higher risk of developing the disorder, with the CDC reporting a 7:1 ratio of women to men.
The disorder sometimes develops after a physical trauma, infection, surgery, or significant episode of stress. Other times, the onset seems random and cannot be attributed to any sort of physical or mental trigger. The condition is believed to run in families, and may have a genetic component.
Whatever the cause, fibromyalgia is believed to induce widespread musculoskeletal leg pain by interfering with the way the brain processes pain. Neurotransmitters that signal pain elevate to abnormally high levels. Meanwhile, receptors in the brain become more sensitive to pain signals, overreacting to the brain’s efforts to communicate distress.
Fibromyalgia’s musculoskeletal pain often manifests as a dull ache as opposed to a shooting or stabbing sensation. Fibromyalgia patients also experience pain above the waist. Other symptoms include:
Balanced nutrition is essential to maintain healthy body systems throughout our lives. Particularly, doctors recommend foods that maintain a good balance of potassium for healthy legs. Both high and low levels of potassium can be dangerous.
Also, the correct amount of calcium and magnesium can help prevent leg pain and degenerative conditions that affect the hips and knees, such as osteoarthritis or osteoporosis. However, always talk to your doctor or a nutritionist before changing your diet too drastically.
Many sports injuries such as strains and sprains can be prevented with the correct pre-game or workout stretching routine. Add some easy leg stretching routines before you exercise every day to prevent leg pain.
Stretching can not only help prevent injury but it can also help rehabilitate your legs after you’ve suffered from a sports injury. Standing quadriceps flexes, hips flexor stretches, and calf stretches can help before any exercise routine.
Another key to prevent leg pain is to keep your activity low impact. In fact, the aerobics craze of the 1980s actually led to permanent, lifelong injuries for some of the individuals who embraced the culture.
The good news is that low-impact exercise is easy to do and most of the time doesn’t require any additional accessories, except for the proper footwear. Walking is the easiest way to start a low-impact exercise routine. If you’ve not exercised much before, start slowly with an easy walk around your block and add time and distance as you begin to build more stamina and get more comfortable with the activity.
Most people don’t realize how dehydration can affect our systems. By the time you feel thirsty your body is already experiencing dehydration. Lack of hydration can lead to muscle cramps.
Individuals can forget to stay hydrated while engaging in physical activity. It may be easy to remember your water bottle when you’re hiking, but do you think about it when you’re working in your yard?
While frequent massages may seem self-indulgent they can really help keep your body balanced and restored. A massage greatly helps sore muscles, increases circulation, and makes you feel more relaxed.
A trained massage therapist can work with you to pay certain attention to parts of your legs where you may be experiencing minor discomfort. It can also be a great way to treat yourself once in a while.
This Eastern meditative practice has become very popular in the United States. Yoga can help you maintain mind and body balance. It’s also a great low-impact stretching workout for the muscles in your legs.
Poses such as chair, warrior pose, warrior II pose, and the standing forward bend are all great for leg strength. As a bonus, you can also use yoga poses for your pre-exercise stretching routine.
Does a daily walk around your neighborhood sound boring and repetitive to you? Hiking can be a great way to add more scenic walking to your routine.
Depending on where you live, you can hike in river valleys, mountains, or the woods. You could even join a hiking group to make it a more social activity. Always remember to stay safe on the trail, bring plenty of water, and wear appropriate hiking boots that fit well.
Another low-impact activity that can help prevent leg pain and provide a little more excitement than a regular walk is golf.
By skipping the motorized golf cart you get your walking exercise in as you go from hole to hole and the correct swing technique also stretches the muscles in your legs. Like hiking, golf is also a great group activity.
Your doctor can help you with any questions you have about your body. While we often turn to them only after there is a concern or a problem, doctors really do have a desire to proactively help prevent injuries and illnesses in their patients. If you want to know more about ways to prevent leg pain in your life, your doctor is a great resource.
Stress is a complex, natural response to a perceived dangerous threat. When we feel stress, our bodies release extra adrenaline and cortisol, giving us the temporary ability to move faster, to think more quickly, and to react instinctively. When the threat goes away, our bodies return to a neutral state. This response is healthy and helpful. Chronic stress, on the other hand, can lead to huge changes in the body, including higher levels of pain. Here’s what you should know about the impact of stress.
Cortisol is an important hormone in our bodies; it helps control immune function, is an important part of our body’s inflammatory response, and helps control blood sugar. Cortisol levels are normally highest during the day, with a regular drop at night. When we are under chronic stress, however, that drop does not occur. Our bodies continue to pump out cortisol.
At the end of a long, stressful day, we feel it in our bodies. Our necks ache, maybe our lower back hurts. This could be a direct result of holding our muscles tense for a long period of time and usually goes away once we are able to relax or once the stressful event has ended. But did you know that that stress can impact pain levels for chronic pain sufferers?
Stress makes chronic pain more intense for longer periods of time, continuing long after the stressful event has ended.
Chronic pain is long-term pain that requires management and monitoring. Acute pain is pain (often from an injury or muscle strain) that lasts for three months or more. Chronic pain, on the other hand, lasts for more than three months and is difficult to treat. Stress can exacerbate the symptoms of chronic pain throughout the body.
Some studies have shown that a continued release of cortisol can result in higher vulnerability to chronic pain, even if the pain was acute to begin with. This means that a person who has an acute pain episode, as from an injury, is more susceptible to longer healing times and/or chronic pain from that injury.
All of these symptoms of stress impact the body’s ability to deal with the symptoms of chronic pain. For example, anxious people tend to hold their breath. This limits the amount of oxygen available to the muscles of the body, causing them to contract. If the contraction is anywhere that the pain is centered, the sensation intensifies, causing more anxiety, more pain, and so on.
What happens when stress becomes a way of life? What impact does chronic stress have on the mind? Chronic stress can manifest itself in different ways and can be caused by many different things. A stressful job, worries about finances, chronic illness, death of a loved one, or trouble at home: these are just a few of the factors that can lead to chronic stress.
Those who are suffering from chronic stress may respond differently than normal. They may be agitated and angry, with a quick temper: the “fight” aspect of a reaction to stress. Normally small problems, such as slow traffic or a loud child, may cause them to overreact.
This hair-trigger angry response can cause serious health issues. There is a connection between anger and stress and increased risk of heart attack and stroke, even hours after the angry outburst. After an angry outburst, people may be five times more likely to have a heart attack and three times more likely to have a stroke as long as three hours afterwards. This result held true even if the anger was not expressed, and the more angry episodes, the higher the risk.
Instead of being agitated and angry, some people respond to chronic stress by shutting down, becoming nervous or anxious, or overindulging in food, drink, or drugs. These responses are more of the “flight” aspect of stress. The chronically stressed person pulls away from whatever the stress is and becomes withdrawn. In the face of chronic stress, others might freeze up, unable to make a decision or move in any direction. The person responding in this manner might seem calm, but underneath remains very anxious and agitated.
The effects of long-term stress on the healthy body are well-documented, so it stands to reason that one of the effects of stress on a person suffering from chronic pain is more pain.
Beyond this, chronic stress can cause serious, long-term health issues that can only be dealt with successfully once the underlying cause of the stress is examined and addressed.
The best way to counteract this is to reduce stress levels as much as possible. Eliminating stress or developing effective coping strategies result in positive changes to a person’s health and well-being.
Bones are living tissue and, because of this, the body is constantly absorbing and replacing minerals from bones. When the body begins to absorb minerals faster than it can replace them, bone density decreases. This decrease in bone density can lead to osteoporosis, which literally means “porous bone.” Here’s what you should know about osteoporosis prevention and early detection.
Osteoporosis causes bones to become brittle, which means that there is a greatly increased risk of broken bones, especially hips. 40 million people in the United States either have osteoporosis already or are at high risk of developing it. According to an article published in the mcgill Journal of Medicine, as many as 250,000 hip fractures are attributed to osteoporosis each year in the United States.
Bones are living structures in our bodies, and up until around age 35 they are actively growing and getting stronger. Although bones continue to grow for nearly our entire lives, after age 35, bones begin to deteriorate. Once deterioration occurs at a faster rate than bone growth, osteoporosis can develop. Bones develop pockets that cause weakness and can eventually lead to fracture from just a little pressure. The key to managing osteoporosis is focusing on early prevention, correct diagnosis, and proper treatment.
There are often no symptoms associated with early osteoporosis, and later symptoms can be subtle enough to ignore. Because of this, many people don’t realize they have osteoporosis until a bump, strain, or fall causes a broken bone. Therefore, it’s important to be aware of the risk factors for osteoporosis.
Frame size: People with smaller frame sizes are at a higher risk, because they have less bone mass to begin with
If you have multiple risk factors, your doctor might suggest a bone density test. This is also called a bone scan. Even if the patient is not diagnosed with osteoporosis as a result of the bone scan, it’s possible the test might show a lowered bone density. This means a higher risk for osteoporosis later on. Knowing that a patient is at risk for osteoporosis can allow his or her physician to suggest therapies or medications to slow or stop the onset of osteoporosis.
The most effective way to prevent osteoporosis is to maintain a healthy lifestyle during the first two decades of life by eating a nutrient-rich diet and exercising regularly. However, it’s never too late to make lifestyle changes to reduce the risk of osteoporosis.
For example, avoiding tobacco use and excessive alcohol is highly recommended, since both can both weaken bones and lead to osteoporosis. Here’s some ways to practice osteoporosis prevention, both before you’re diagnosed and how to manage symptoms if you are.
A healthy diet is key to osteoporosis prevention. It’s recommended that the average adult get around 1,000 mg of calcium every day, although women over 50 and men over 70 should get about 1,200 mg. When the body doesn’t have enough calcium to function, it takes calcium from the bones, leading to decreased bone density and osteoporosis. The National Institutes of Health provide a table of recommended calcium intake for different populations.
The body also needs vitaminD because it aids in the absorption of calcium. Vitamin D from the sun can be absorbed through the skin, or it can be obtained through diet. Foods like egg yolks, liver, saltwater fish, and fortified dairy products are rich in vitamin D. If needed, there are also supplements available that provide both calcium and vitamin D.
Exercises that strengthen the muscles will also strengthen the bones, which can prevent or slow the onset of osteoporosis.
Activities like running, jogging, dancing, or jumping rope can strengthen bones, but these are all quite high-impact and more appropriate for those who do not have any loss of bone density.
If a patient has already been diagnosed with lowered bone density or osteoporosis, high-impact exercises could cause bone fractures. Therefore, low-impact exercises such as using an elliptical or stair-step machine, practicing gentle aerobics, or walking can be beneficial for patients with osteoporosis.
Another simple but very important way of preventing broken bones is to avoid falling. The people most at risk for osteoporosis are seniors and the elderly. This population is also, unfortunately, more likely to have impaired balance, sight, and strength. And, this can lead to falls.
Simple preventative measures include:
Moving electrical cords
Having proper lighting
Putting salt on ice in the winter
A broken hip can be extremely detrimental to a patient’s quality of life and, in some cases, can even lead to death. Because the hip is so necessary to movement, a broken hip can interfere with the ability to take part in everyday activities.
Many seniors who break a hip are unable to care for themselves afterwards and must turn to long-term nursing care. Additionally, as many as 20% of seniors who break a hip will die within a year. This may be because of conditions related to the broken bone or the surgery to repair the broken bone.
Key to managing osteoporosis is proper diagnosis. This may seem straightforward (go to the doctor, get screened, get a diagnosis), but research from the University of California Davis Health System has found that osteoporosis screenings aren’t targeting the highest risk populations.
The screening records of 51,000 women who were between the ages of 40 and 85 and received health care in the Sacramento region were examined over a seven-year period. Physician and study lead Anna Lee Amarnath found that 42% of eligible women between the ages of 65 and 74 and 57% of women over 75 were not screened. This was true even when these women were at risk and screening was warranted.
Conversely, 46% of low-risk women between 50 and 59 and 59% of those between 60 and 64 were screened for osteoporosis without cause. Amarnath and her team believe this lopsided screening was caused by one primary factor: the timing of menopause.
Most doctors begin to think of osteoporosis risk for their patients when they enter menopause, typically around 50 years of age. Thus, screenings tend to occur at that time. The U.S. Preventive Services Task Force recommends that osteoporosis screenings occur after age 65 unless risk factors are present, but the behavior of doctors in this large study suggests that recommendation is not being followed.
Another population that is typically ignored in osteoporosis screening is men. Although two million men in the U.S. have osteoporosis, with an estimated eight to 13 million more with low bone density, the majority of men avoid osteoporosis screenings.
What is most troubling about these findings is that although men are typically less affected by osteoporosis, when they do have it and suffer a hip fracture because of it, they are twice as likely to die as women. Men are also more likely to lose their independence after a fracture than women and require more post-fracture care.
If you do suffer a fall or break from osteoporosis, it can lead to ongoing chronic pain. For a successful recovery, it’s important to regain mobility and resume normal day to day activities as soon as possible. To assist in this, there are various pain–management techniques that can alleviate discomfort or pain.
Because stronger muscles provide better protection from broken bones, it’s important for patients with osteoporosis to talk to their physicians about pain management techniques, as well as strengthening exercises that are appropriate for them.
Non-steroidal anti-inflammatory medications (nsaids) are effective for reducing inflammation, thereby lessening discomfort.
Alternatively, the patient’s physician may recommend a spinal nerve block injection. This injection is a pain medication, like lidocaine or mepivacaine, that is delivered directly to the affected spinal nerve. A similar procedure called a hip joint injection is the insertion of anesthetics directly into the hip joint. Both a spinal nerve block and a hip joint injection might also contain corticosteroids to reduce inflammation.
Another type of pain management therapy involves electric currents. Transcutaneous electric nerve stimulation (TENS) is the placement of small pads or a cap on the affected area. Electrical impulses are delivered that block pain signals along the nerves. TENS has received support as an effective pain management treatment, that is also very low-risk.
Supplements should be used in addition to, rather than instead of, a healthy and balanced lifestyle. Often, we can avoid taking supplements by making some lifestyle modifications. For some people, though, with their doctor’s approval, supplements can help. If you’re wondering when to take supplements, some conditions could potentially benefit from their use, including depression, fatigue, and bone health. We’ll discuss these aspects as well as what types of supplements to look for.
Supplements have a curious history within the medical industry. Some opponents believe that they are pseudoscience and not worth using to treat chronic conditions. However, medical researchers have been studying the effects of various supplements for a number of conditions, including depression, and have found some compelling evidence for their use, as we’ll discuss further on in this post.
As with all treatments, though, always take great care when adding these or any other supplements to your diets and routines. Be sure to understand the correct amounts, the interactions they may have with other supplements or medications, and any potential side effects or risks. Always talk to your doctor before taking supplements. Some could interact with your current medications or be contraindicated due to other factors.
Further, simply adding these supplements while ignoring exercise and healthy eating strategies won’t solve any underlying issues, like depression or fatigue. Supplements aren’t intended to be a cure for certain conditions, but they can augment treatments and lifestyle changes that work to heal the entire body. Don’t allow yourself to give into the hype over supplements. Instead, seek the advice of a professional to better understand your specific needs and how to integrate them into your current lifestyle.
Most people will feel depressed at some point in their lives. It is a natural reaction to difficult life situations and results in sadness and despair. Most of the time depression is temporary and will subside eventually. However, some individuals suffer from chronic depression that makes it difficult to function, leave the house, or interact with others including family.
Feeling sad isn’t, in and of itself, a definitive symptom of depression. Symptoms of chronic depression can vary between patients but often include:
Chronic depression isn’t something to take lightly. Nearly 7% of adults in the U.S. experience depression at this level. Women are 70% more likely to become chronically depressed than men. While it is more common in adults over thirty, over 3% of teenagers between the ages of 13 and 18 also struggle with depression.
The most important thing for someone with chronic depression is to find the right treatment. All too often traditional medicine focuses solely on the symptoms. Medications are fine if they are supplemented with a holistic approach to treat the entire patient. Good nutrition, exercise, mental health care, and more all add up to a better-rounded treatment plan for someone dealing with the effects of depression. And, as some recent research shows, some supplements for depression could also help.
Frequently, depression is triggered by another chronic pain condition. A study published by Elsevier demonstrated that individuals with inflammatory pain conditions leading to depression could benefit from adding omega-3 fatty acids to their treatments. Omega-3s, most commonly taken as a supplement in fish oil, are beneficial for a number of health reasons including lowering the risk of heart disease.
To determine the effects that fish oil had on patients with the inflammatory condition hepatitis C, researchers recruited patients undergoing treatment and divided them into three groups. Using two of the components of fish oil and a placebo, each for a third of the group, they were able to evaluate which of the three was most effective in battling depression.
Patients treated with the acid EPA, one of the components of fish oil, showed a decrease of hepatitis-C treatment induced depression. However, patients taking the other acid, DHA, or the placebo did not. The study is just one of many that seem to indicate that a supplement of fish oil can help augment traditional treatments for depression.
From Dr. Carmine Pariante from the Institute of Psychiatry, Psychology & Neuroscience at King’s College London:
“The study shows that even a short course (two weeks) of a nutritional supplement containing one such omega-3 polyunsaturated fatty acid (EPA) reduced the rates of new-onset depression to 10%.”
A holistic approach to treating depression does advocate an entire person approach. This may include better nutrition practices, which may incorporate omega-3 fatty acids.
Researchers at Mt. Sinai Medical Center released a study that showed the anesthetic ketamine could have a positive, rapid effect on individuals suffering from depression. However, this treatment is not without its drawbacks. Ketamine has also been linked with drug abuse over the years so using it to treat depression is a careful science that requires low-doses and professional care.
The controlled study showed that intranasal ketamine provided rapid effects within 24 hours for depressed patients who were unable to find relief from any other treatment. In the double blind study, twenty random patients seeking treatment for major depression were given either ketamine or saline. Patients receiving the intranasal ketamine met the study’s response criteria with minimal dissociative effects. Additional outcomes included a reduction of anxiety and a change in the reporting of depression symptoms.
Dr. James W. Murrough from the Icahn School of Medicine at Mount Sinai indicated:
“There is an urgent clinical need for new treatments for depression with novel mechanisms of action. With further research and development, this could lay the groundwork for using NMDA targeted treatments for major depressive disorder.”
The study hopes to initiate more research into the use of intranasal ketamine to see how it can affect patients dealing with major, chronic depression who are unable to find relief through other means of treatment. The team of researchers wants to examine the mechanism and doses, and use functional brain imaging to determine more about the use of ketamine as a treatment for depression.
Of course, omega-3 fatty acids and ketamine are not the only things that can work to augment treatments for depression. Other supplements may include:
B-complex vitamins: These vitamins help the body produce more serotonin that can help fight depression and anxiety.
5-HTP:Short for 5-hydroxytryptophan, this supplement is a serotonin pre-cursor and can sometimes help when depression medications can’t.
Theanine: This amino acid is commonly found in green tea and can be used as a supplement as well. It helps relax the body and calm anxiety.
If you or someone you know battles chronic depression, it is important to seek out professional help to guide your treatment in the right direction. Supplements or exercises alone can’t cure depression. You can find affordable or cheap therapy resources here to get started on your journey.
Bone and joint health may be the keystone to overall health. With a strong skeletal system and flexible joints, a human body can stand up to other issues that it may face throughout a lifespan. The loss of bone mass may be common as we grow older but that doesn’t mean we can’t do anything about it. While these conditions are often considered normal “wear and tear” and are associated with the natural aging process they don’t have to mean an automatic end to the lifestyle you already have.
While there are many conditions that affect bones and joints through the human lifespan the most common are those that affect older adults. These are degenerative conditions more likely caused by aging than injury or illness; however these factors can also play a role in the evolution of the condition. The two most common are osteoporosis and osteoarthritis.
A holistic approach to bone and joint health means paying attention to all of your body’s signals and treating every aspect that makes up our lives. Supplements can be an excellent addition to your daily routine.
This condition is considered, in general, to be part of the body’s aging process. As we grow older our bones begin to become more brittle which can result in painful fractures that are difficult to heal. Osteoporosis is not an absolute, however, and there are many things people can do to slow or stop the occurrence and help heal already weak bones.
Osteoporosis is more common in women than men, but men are susceptible. It frequently occurs in women after menopause due to hormonal changes. Other risk factors include smoking and some medications.
This condition can cause complications for individuals if they should fall and break already weakened bones. Breaking a hip or an arm could result in long-term healing issues and a decreased quality of life. Osteoporosis can also cause the bones in the spine to compress, which can lead to additional problems and painful conditions.
Another common joint condition is osteoarthritis, a form of arthritis. Also associated with aging, osteoarthritis occurs when the protective cartilage between bone joints begins to wear down over time. This causes the bones to rub together uncomfortably and causes pain and inflammation.
Women are also more likely to be affected by the condition. Obesity, joint injuries, genetics, and even certain jobs that create pressure on the joints can lead to osteoarthritis. When someone is overweight, for instance, the added stress on the joints in the hips or knees can cause the cartilage to become damaged or degenerate.
The primary concern with osteoarthritis is long-term pain. Joints may hurt during movement or have lingering pain after. They may become stiff and tender when pressure is applied. It is even common to hear and feel a grating sensation when the joint is moved as the unprotected bones rub together. Someone with osteoarthritis may lose some normal function in the joints that are affected.
There are several supplements that are effective and easy to add to a daily routine. They could help with osteoporosis or osteoarthritis. These include the following.
Everyone knows that calcium is important for building and maintaining strong bones. Milk and other dairy sources, along with leafy green vegetables, can be a great way to get some calcium into the diet but most people aren’t getting nearly enough. And not getting enough may be one of the leading contributors to the degeneration of bones and cartilage in the body.
The good news is that calcium is easy to get as a supplement which makes it extremely simple to use every day. With so many options on the table many experts suggest taking the one that works best and doesn’t cost much. Always talk to your doctor before adding to your routing.
This vitamin helps the body properly absorb calcium. Of course, the best way to get vitamin D is through sun exposure but for a variety of reasons this may not be possible every day. Also, as we age our skin has fewer receptors for vitamin D so it is even more essential to supplement to help with bone loss and prevention.
Experts recommend taking supplements that use vitamin D3 for the best results. While everyone should make sure to get the right amount of this vitamin, women should pay special attention to supplements since they are more susceptible to osteoarthritis and osteoporosis.
While calcium and vitamin D are the superstars of the bone world, vitamin K plays an underappreciated supporting role. It assists in the activation of proteins involved in the structuring of bone mass.
Low bone density is often linked to low amounts of vitamin K within the body. Of course, like calcium and vitamin D, the best way to get enough of this vitamin is through a healthy lifestyle. Leafy green vegetables like spinach and Brussels sprouts are a great source but they also might not be enough. A supplement can help with this essential building block as well.
Everyone has experienced days where they are tired. Maybe you stayed up too late burning the midnight oil or a friend’s birthday party kept you out past your bedtime on a week night. Going to work the next day can be challenging when all you really want to do is curl up and sleep for a few more hours. Tiredness is one thing but fatigue is something entirely different.
Fatigue, on the other hand, is the body’s way of saying it simply can’t keep up. No amount of sleep will replenish the energy banks for someone suffering from fatigue. In fact, people who are experiencing fatigue may feel absolutely exhausted and drained of energy but sleeplessness haunts them so there appears to be no relief in sight. It is often caused by another condition such as cancer or fibromyalgia and can lead to long-term problems, additional pain, and depression or anxiety.
The conflation of the two conditions can lead to inaccurate diagnoses and a failure to treat the fatigue as a serious problem.
There are so many ways to describe fatigue and even reputable medical sites will interchange it with words such as tiredness and weakness. But fatigue is more than that. If you are experiencing physical fatigue your muscles may be incapable of moving in the ways that had been normal. Activities such as climbing stairs or carrying heavy items may be difficult or impossible. When a doctor is determining if someone has physical fatigue they will conduct a strength test. Mental fatigue, on the other hand, affects our ability to think and function. Concentrating becomes difficult and it may be impossible to get out of bed even if sleep is elusive. Performing daily tasks becomes a mental obstacle course. Mental and physical fatigue often go together, but they don’t have to.
Fatigue and chronic pain conditions often go hand in hand, but which comes first is generally a chicken or the egg question. Fibromyalgia, for instance, is a difficult to explain and diagnose condition that causes intense nerve pain. Many patients diagnosed with fibromyalgia also report extreme fatigue and a type of fibro fog. This can lead to depression if the underlying problems remain untreated.
Many types of fatigue require more in-depth intervention. Speaking with your medical specialist may be the best way to determine why you’re feeling fatigue and what you can do about it. However, there are some supplements that can help you stay healthy and happy and fatigue free.
Are you one of those people who can’t sleep when there is any light in your bedroom? This is because of the sleep hormone melatonin that is extremely light sensitive.
Simply avoiding light before bedtime can help regulate this hormone, but you can also add a melatonin supplement to your daily routine to get your sleep cycle back on track.
An amino acid that helps you fall asleep sounds like a great magic bullet. As with any supplement it shouldn’t be considered an instant fix, but it can help.
Glycine also helps with cognitive function so you feel more refreshed and mentally active when you wake in the morning.
There is another amino acid that works similarly to glycine. Rather than acting as a sedative, this one improves overall sleep quality.
Theanine can be found in tea so it is pretty easy to ingest it. If you go this route, watch out for teas with high caffeine content. White tea may be a better choice than black tea.
Stress absolutely contributes to feelings of fatigue so why not head it off at the pass? This amino acid can actually stop stress from occurring before it starts.
When facing a stressful situation take this supplement to prevent your body from reacting negatively.
All supplements carry risks as well as benefits. Some may have interactions with other medications that could cause long-term problems. Others shouldn’t be taken by individuals with certain medical conditions, such as diabetes. The single most important thing to keep in mind with all of these supplements is to use them only as directed by a professional. Taking these things into your own hands can result in more problems.
Further, not all supplements are created equal so make sure that they are purchased from a reputable source. If you can, try to add more of these nutrients in your diet by consuming foods that contain them naturally. Your doctor can help you determine where you can make changes in your eating habits.
Always consult a specialist before adding any of these to your routine to find out how much is appropriate for you. With the right supervision and using these supplements properly, you may find that you have more physical and mental energy to face your daily activities, reduced risk of bone and joint issues, and can beat the challenges of depression.
