Chronic pain is a serious problem for many people. Chronic pain may be sharp or mild, may come and go, or be continuous. You can do various ways to treat the pain without using prescription drugs and other chemicals. You can ask a naturopath for advice about herbal remedies, try acupuncture, or eat anti-inflammatory foods. Inflammation has an important role in chronic pain, so many supplements and herbal remedies recommended by naturopaths are aimed at reducing inflammation.
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Method 1 of 3: Asking a Doctor for Help
Step 1. Seek advice from a naturopath or holistic doctor
If you want to try herbs and supplements for chronic pain, talk to your doctor first. Find a doctor who knows about supplements and herbs. Make sure you also tell your doctor about any prescription medications you are currently taking.
Supplements and herbs can interact with prescription drugs so that they can reduce the performance of the drug or increase its performance. Naturopaths and integrative/holistic doctors are trained to balance medicine with natural products
Step 2. Talk to your doctor about herbal remedies
Herbal medicine that can be used as a pain reliever is called anodine. You can also relieve pain using other herbal remedies that are commonly used for anti-inflammatory or to relax muscles. If you are taking supplements or herbs, first consult with a naturopath or integrative doctor to make sure there are no possible interactions and to determine the dosage. Do not take anodine without the supervision of an experienced professional. Some examples of anodine include:
- Valerian root
- Jamaican Dogwood
- California poppy
- Henbane
- Jimson Weed
- Gelsemium
- Marijuana (but its use is prohibited in Indonesia)
Step 3. Include anti-inflammatory herbs
You will need the supervision of an experienced professional to use anti-inflammatory herbs, but you can safely include anti-inflammatory herbs and spices. Use normal amounts of anti-inflammatory herbs and spices in food. Don't overdo it, just add these herbs and spices to flavor the food. In general, this means - 2 teaspoons when cooking. Some examples of these herbs and spices include:
- Clove
- Cinnamon
- Turmeric
- Sage
- Allspice
- Basil
- Nutmeg
- Onion and garlic
- Thyme
- Chilli
- Coriander leaves
- Ginger
Step 4. Take supplements and herbal teas
Some other herbs have anti-inflammatory properties but can be taken in the form of supplements or teas. If you prefer to take supplements, enjoy them by following the manufacturer's instructions and asking your doctor for advice first. Many of these herbs can also be taken in the form of tea, taken 2 to 4 cups a day, but only do this as directed by your doctor. Some of these herbs include:
- cat's claw (cat's claw)
- Chamomile
- Devil's Claw
- Feverfew (often used to treat pain due to migraines)
- Ginkgo biloba
- Gotu kola (gotu kola)
- Ginseng
- Calendar
- Peppermint
- Thousand leaves (yarrow)
Step 5. Ask your doctor about other anti-inflammatory supplements
You can take some other supplements to help reduce chronic pain. These supplements should also be taken under the direction of a healthcare professional. Ask your doctor about some of the following supplements:
- Essential Omega-3 fatty acids
- Resveratrol
- Vitamins E and C
- A variety of products that combine anti-inflammatory herbs and supplements and are specifically designed to reduce inflammation.
Method 2 of 3: Doing Exercise and Physical Therapy
Step 1. Talk to your doctor about an exercise plan to reduce pain
You can relieve chronic pain by doing light to moderate exercises such as Taici, Qigong, yoga, walking, gardening and other low-impact exercises. Consult an exercise specialist about certain types of exercise because some exercises can make pain worse, not make it better.
Exercise will release natural pain relievers such as endorphins. These chemicals can relieve pain and have many other positive health benefits
Step 2. Try acupuncture
For thousands of years acupuncture has been used in Traditional Chinese Medicine. The basic concept of acupuncture is that if there is a blockage in the qi (life energy of a person), the person will experience pain or pain. The extremely thin acupuncture needles and the pressure used in acupressure can open blocked energy pathways, and restore the flow of qi easily and unhindered.
Acupuncture has been shown to be effective in treating chronic pain, and reduces pain levels by 50%
Step 3. Go to a chiropractor clinic
Practitioners of chiropractic medicine are trained in the structure and mechanics of the muscular and skeletal system, and then use this knowledge to repair and realign bones and muscles. Recent research has shown that chiropractic manipulation and several other methods can be very effective for treating low back, shoulder, neck, hip, and knee pain. In addition to specialist spinal alignment, all chiropractors are also trained to:
- Using manual adjustments or manipulation
- Provide guidance on exercises designed to restore body function and strength.
- Provide advice on nutrition
- Using ultrasound and laser therapy to treat pain.
Method 3 of 3: Adjusting Food to Reduce Inflammation
Step 1. Learn the "Anti-Inflammatory Diet"
The Anti-Inflammatory Diet is designed to reduce inflammation "from the inside out". The guidelines are simple, but they can make significant changes to your current diet. Start by changing things that seem easy to you and make other changes as you progress.
In general, these guidelines aim to increase the amount of omega-3 fatty acids, B vitamins such as niacin, and vitamins and minerals in your diet
Step 2. Increase consumption of fruits and vegetables
Vegetables and fruits are good sources of vitamins, fiber and minerals. Choose fruits and vegetables that are brightly colored because they contain lots of antioxidants. Some examples include:
- Berries (blueberries, raspberries)
- Apple
- Plums
- Sweet oranges and a variety of other citrus fruits (Vitamin C is an excellent antioxidant)
- Green leafy vegetables
- Pumpkin
- Paprika
Step 3. Limit red meat consumption
Corn-fed beef is high in omega-6 fats (increasing the potential for inflammation), so it's best to avoid red meat if you're on an anti-inflammatory diet. If you really want red meat, look for meat from cattle that are grass-fed and not given additional antibiotics and/or hormone injections, and limit it to 2 to 4 times a month. Meat from cattle that eat grass has a more natural ratio of omega-3 and omega-6 fats so it doesn't cause inflammation.
Consume skinless poultry that is not caged and free of antibiotics to reduce intake of unhealthy fats and additives
Step 4. Increase your intake of foods containing omega-3 fats
Foods that contain good and healthy protein and omega-3 fats are fish. Omega-3 fats can also be obtained from plants. Some types of fish, shellfish, and plants that contain good omega-3 fatty acids include:
- Salmon
- Tuna
- Sardines
- herring
- Mussels (a type of shellfish)
- Rainbow trout
- Flaxseed
- chia seeds
- walnut
- Tofu and soy products
- Cauliflower and Brussels sprouts
Step 5. Choose complex carbohydrates
Make sure you include complex carbohydrates in your diet. Food processors typically break down carbohydrates into simple carbohydrates, which can cause inflammation and contribute to chronic pain.
- Don't eat too many packaged and processed foods to limit your intake of preservatives and additives.
- Choose carbohydrates that are not too processed, such as whole-grain breads, brown rice, and whole-grain pastas.
- Avoid foods with added sugar and sugar substitutes. Sugar is an inflammatory substance, so it can cause chronic pain.
- Try substituting sugar for stevia if you really like sweet foods.
- You can still eat sweets every now and then, but limit your sugar intake to just a few times a week.
Step 6. Drink lots of water and don't get dehydrated
In order to reduce inflammation, you must increase your water intake. Avoid soft drinks and alcohol because they can increase the potential for inflammation. Instead, choose water, fruit juices, green tea, and herbal teas.
Step 7. Limit foods that are high in fat
To reduce inflammation, reduce your overall fat intake. Eat lots of vegetables and fruits so you don't eat too much fat. If possible, avoid eating all foods that contain fat, such as fried foods, fast food, baked goods, and junk food.
- Limit your total fat intake to around 25-30% of your total daily calories.
- Cook with anti-inflammatory oils, such as canola oil and olive oil.
Step 8. Increase fiber intake
The recommended fiber intake at this time is 25 to 30 grams a day, but many people consume only 10 to 12 grams. Naturopaths and other holistic practitioners often recommend that people consume 40 to 50 grams of fiber a day. In addition to reducing inflammation, fiber is also very beneficial for health, for example so that you can defecate regularly, reduce the risk of colon cancer, manage weight, and control blood sugar. Some foods that are high in fiber include:
- Bran includes oat, corn, wheat, and rice bran
- Beans (beans) and legumes (legumes)
- berries
- Whole grains such as oats, barley, rye, quinoa, brown rice, and millet.
- Green leafy vegetables
- Grains and nuts
