February 10, 2021
It is no mystery that 2020 was quite a challenging year. That is why we are keenly focused on making 2021 the year of hitting refresh; A time of refreshing our comfortable routines and tendencies, to focus on things we’ve put on the back burner and things we’ve been leery to try. A time to work towards trying on new, healthier alternatives.
To clarify…when we say “refresh” we mean that literally and figuratively. Now that everyone has spent more time connecting virtually, you’ve likely grown familiar with clicking the refresh button to try and fix internet slow-downs and lost or poor connections on your phone or computer.
That is what we want to do with 2021. We have compiled a list of ways that you can “refresh” that may also help reduce the physical pain that you experience every day. These ideas can be applied however they fit into your life. We encourage you to try something new whenever you are ready!
Drinking Enough Water
Ok, ok…. this one is not so new, but it’s sure important! Water is your body’s most important element and makes up about 50%-70% of your body weight. Your body needs water to survive.
Every tissue, cell and organ in your body needs water to work properly. Did you know that water:
- Helps regulate your temperature
- Cushions and lubricates your joints
- Gets rid of waste through perspiration, urination and bowel movements
- Protects sensitive tissues=
In order for your body to function properly, it needs you to replenish it with water by consuming food and beverages that contain water. So how much should we be drinking?
The Mayo Clinic and the U.S. National Academy of Sciences, Engineering and Medicine determined that an adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
That’s between 6-8 cups of fluids each day depending on your environment, exercise amount and overall health. That seems doable doesn’t it??
Stretching Everyday
Doing simple stretches to get our muscles and joints moving, is recommended by nearly every health professional, trainer, and nutritionist today. Sometimes it can feel daunting or overwhelming to stretch, and sometimes it’s just a matter of knowing what stretches might be a good idea.
If you struggle with back, neck, or hip pain some good stretches might include:
Physical therapists and chiropractors can be excellent resources for helping to create an exercise program that best fits your needs. If you are not currently seeing a healthcare provider, try starting with just one of the stretches mentioned above for 5-10 minutes each day. Then add a few more minutes each day, and when you’re ready, try a second stretch.
If you can add more, maybe even ask a friend or family member to join you or encourage you to keep going!
Trying New Foods
What we put into our bodies in the form of food and beverages impacts the way we feel each and every day. In fact, many of the foods that are so common in your diet might actually be contributing to your pain and inflammation.
When our bodies sense something foreign – such as invading microbes, plant pollen, or a chemical – our immune systems becomes activated and that often triggers inflammation. One of the most powerful tools to combat inflammation comes from the grocery store, so why not give it a try?
Some foods that are known to cause inflammation include:
- Processed carbohydrates, such as white bread, pastries and sugar
- Fried foods
- Sugar-sweetened beverages, such as soda, juice, and energy drinks
- Red and processed meat, such as steaks, hot dogs, and sausage
Whereas some foods that are known to decrease and/or limit inflammation include:
- Fresh fruits and vegetables, such as blueberries, strawberries, tomatoes, spinach and kale
- Whole grains, such as whole-wheat pasta, brown rice, and steel-cut oats
- Health fats, such as salmon, walnuts, tuna and soymilk
- Olive oil, instead of corn or vegetable oil
- Legumes, such as black and pinto beans, and edamame
- Green tea
Trying new foods, or eliminating foods that we know might be harmful can be very hard. But what about just trying one new food, or eliminating just one harmful meal? Everyone has a starting point, so why not try yours today?
Take one step towards a healthier food or drink and you never know, you might like it!
Trying Anti-Inflammatory Supplements & Vitamins
There is a wide variety of supplements and vitamins available on the market today. Not all of them will work for everyone but there are some that have been researched, tried and tried again and have shown to help many people struggling with inflammation and pain. A few of those include:
As with any new supplement, vitamin or medication, it is recommended that you consult a healthcare professional before you start taking them. If you’d like to talk about these options more with one of our providers, they would be more than happy to review these with you.
Using Essential Oils
Essential oils are everywhere today, but are they something we should be trying and using for pain and inflammation? Many people who use them daily claim that they are helpful for everything from anxiety to sleep to reducing inflammation and pain in the body.
Although research is limited, there have been some studies that suggest that some essential oils do in fact help with inflammation because of their antioxidants. A 2010 study and the National Association of Holistic Aromatherapy have found that the following essential oils had anti-inflammatory properties:
- Rose
- Eucalyptus
- Close
- Fennel
- Bergamot
- Thyme
- Ginger
- Patchouli
- Roman Chamomile
Essential oils can be used in 3 ways: diffusion, massage and by mouth. Of course it is important to point out that using essential oils for inflammation is not a first-line treatment. If you have inflammation it means that something in your body is looking for help, and in order to really treat that you have to go to the source.
While this can be a helpful tool in dealing with inflammation, we recommend talking with your healthcare provider and/or doing additional research to determine which oils might be best for you to try out.
Asking For Help
We need each other.
We all need help at different points in our lives, and while sometimes it can be hard or uncomfortable to ask, it is OK to ask for help. Asking for help does not mean failure, dependency or incompetence. Asking for help means you’re looking for a helping hand and that is one of the bravest things you might ever do.
If you are needing help, or know someone in need, we encourage you…. do not be afraid. If you are experiencing pain and have days where you are not sure how to move forward, let us reassure you that even if they are hard to find there are people and resources available to help you.
What We Can Do Now
Start small. Try a new stretch tomorrow. Set a small goal to drink 5 glasses of water during the day and see how it goes. Talk to your healthcare provider about trying a new vitamin, or eliminating a food that might be making your pain worse. Give some essential oils a try. And most importantly, do not be afraid to ask for help when you need it.
Together we can make 2021 a year better than any other.
Will you join us on this journey?
