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6 Symptoms of Chronic Stress to Be Aware Of

April 9, 2023 by Martin Neumann - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

Are you suffering from stress? Everyone has moments of stress from time to time, such as when you’re stuck in traffic, or you have a hard day at the office. But, for some people, stress can also become a serious issue.

6 Symptoms of Chronic Stress to Be Aware Of

Expose yourself to too much chronic stress and you’re putting yourself at significant risk of a range of health challenges. In fact, experts say that stress is directly connected to many of the main causes of premature death.((https://www.miamiherald.com/living/article1961770.html))

The good news is that there are numerous ways you can begin to manage your stress. However, before you get started, it’s important to be able to recognize the symptoms of stress.

Be aware of these red flags:

Tooth or jaw pain. Yes, stress does affect your teeth, more than you might think. If you’ve noticed soreness in your jaw or pain in your gums, then it might be because you’re dealing with feelings of stress.((https://www.guardiandirect.com/dental-care/6-ways-stress-affects-teeth))
- Grinding your teeth is often something that you may not even realize you’ve been doing until you get to the dentist, and they berate you for signs of bruxism.
- Grinding and tensions resulting from stress can cause extra strain and soreness in your jaw. If you do notice signs of discomfort in your jaw, check with your dentist to ensure that you’re doing everything you can to protect your teeth.
Your memory is getting worse. As your schedule becomes more overwhelming, and you end up with more things to think about each day, it’s easy to brush off issues with forgetfulness. However, if your memory is really letting you down lately, it could be because of stress.
- High levels of cortisol can impair the function of the hippocampus, a brain region crucial for memory fixation. Prolonged stress can even cause a shrinkage of the hippocampus.
- Paying attention to where you lose track of your train of thought could show you where you have too much on your plate. It might be time to slow down.
Your digestion isn’t right. Digestive health and stress are closely connected. You might have noticed during stressful periods in the past that you tend to have challenges with heartburn, diarrhea, and constipation. These are all common gastrointestinal symptoms of stress.((https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection))
- Your stomach will often churn and feel uncomfortable when you’re stressed because feelings of anxiety cause the body to produce additional digestive acid, which can lead to stomach ulcers.
- Stress can make your intestines more sluggish. That can easily lead to constipation.

A man sitting at the toilet because of constipation

You’re always thirsty. If you’re constantly suffering from a major thirst, it’s worth speaking to a doctor. Excessive thirst can be a sign of things like diabetes. However, you could also be dehydrated because of excess stress.
- First of all, increased cortisol levels will make your blood glucose levels rise, which causes dehydration since the body tries to flush out the extra glucose through the urine.
- Cortisol is produced by the adrenal glands, which are responsible as well to produce hormones that regulate the fluid levels in your body. If you suffer chronic stress, it can easily wear out your adrenal glands and cause a number of hormonal imbalances.
- Although upping your H2O intake shouldn’t cause any problems, it’s still a sign of a long-term problem that’s important to rectify.
Your muscles are sore. Sore muscles often happen as a result of tension. If you’re under a ton of stress, your body responds by involuntarily tensing up. This can gradually lead to more body pain over time, because your muscles aren’t used to being under that much strain.
- Excessive cortisol during chronic stress will increase muscle tightness.
- The same way you suffer from soreness from grinding your teeth, you could experience soreness elsewhere in your body because you’re placing more pressure on your muscles. A good massage or a hot bath might help in the shorter term, but eventually you’ll need to tackle the root cause of your stress.
Your sleep is messed up. If you’re having trouble with falling asleep at night, it could be because stress is making it harder for you to relax.
- It’s likely that you spend a lot of time thinking about the things that worry you when you’re in bed.
- If you suffer from insomnia, you will wake up tired the next morning, which increases your stress hormones and easily drives you into a vicious cycle.
- You might also notice that you’re having more odd dreams because of your stress.
- On the other hand, some people experience a desire to sleep more often when they’re stressed. This could be an indication that you’re not just suffering from stress, but that you’re having issues with anxiety and depression too. Consider speaking to your doctor about these issues, who should be able to offer some personalized guidance.

As you can see, it’s critical to your health and wellbeing that you learn to relieve stress. Make it a priority to take care of yourself by reducing your stress. And if you see those warning signs coming up that stress is getting out of control, you need to take immediate action to implement a successful stress management plan. Check out the Stress Management Tools to see how the program can help you to get stress under control.

The Vegetarian Edge

April 2, 2023 by Vicki Griffin - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

Americans are suffering from a great burden of disease that is rooted in lifestyle. Seventy percent of chronic diseases and ailments — including a third of all cancers — are related to diet.((“Eating to Beat Cancer,” special supplement, Tufts University Health and Nutrition Letter (May 2007).))

There are seven deadly shifts in dietary intake that are major contributors to obesity, heart disease, diabetes, high blood pressure, and cancer. They are:

increased refined sugars;
high saturated fat but low omega 3 and monounsaturated fats;
high total fat and calories;
increased animal products;
high sodium and low potassium;
low vitamins, minerals, and trace minerals; and
low plant fiber.((Am J Clin Nutr 2005;81(2):341-54.))

We are way off course in our eating habits — but charting a course toward better health is easier — and tastier — than you may think.

Set Sail for Better Health

The journey toward improved health, energy, mood, and weight may be as close as your garden — or your local produce department. Major research groups recommend that we get most of our calories from vegetables, fruits, legumes, beans, nuts, and whole grains.((www.cnpp.usda.gov/DGAs2010-DGACReport.htm)) A plant-based diet has many advantages — it provides color, variety, flavor, and balanced nutrition. It has “fill-up” value because of its high fiber, low-calorie content, so it helps you achieve and maintain a healthy weight. It improves brain health and mood, lowers stress, and helps you live longer and better. It’s pretty on your plate, satisfying to the palate, and good for the planet.

Heart Disease

“Coloring up” your plate may be the first and best step in preventing or reversing heart disease. Add more fresh fruits and vegetables: they provide powerful antioxidants that reduce inflammation and fight plaque build-up. Lowering saturated fats helps reduce cholesterol. Replace the saturated fats found in meat and high-fat dairy products with plant fats like nuts, olives, avocados, flaxseed meal, and vegetable oils. This can reduce the risk of heart disease and heart attack by up to 50%.((Hall D. The Vegetarian Advantage. Pacific Press, 2010.)) Vegetarians (those who do not eat meat) have less heart disease than meat-eaters.((www.cnpp.usda.gov/DGAs2010-DGACReport.htm))

Diabetes

The Adventist Health Study found that vegetarians have less incidence of diabetes than non-vegetarians.((Fraser G. 5^th Int. Congress on Vegetarianism; 2008.)) Vegetarians are less likely to be overweight — a major contributor to type 2 diabetes. A plant-based diet is high in fiber, which helps control blood sugar — another major factor in preventing diabetes. Many people who have type 2 diabetes are able to manage and even reverse their diabetes through diet, exercise, and weight loss.

High Blood Pressure

The National Institute of Health created an eating plan to reduce high blood pressure. DASH (Dietary Approaches to Stop Hypertension) is a near-vegetarian diet that is low in animal fat, sodium, and cholesterol. It emphasizes high potassium fruits, vegetables, beans, whole grains, and nuts. DASH studies showed that 77% of those who combined daily exercise with more plant nutrition and less meat reduced high blood pressure to normal levels within 6 months.((Hall D. The Vegetarian Advantage. Pacific Press, 2010.)) The Adventist Health Study has further shown that vegans (those who do not eat animal or dairy products) had the lowest blood pressure of any group.((www.nih.gov/news/press/01-12-17.htm))

Cancer

Plant foods are linked to a lower risk of certain cancers. Beans, lentils, peas, and fruit are protective against prostate cancer. Fruit, soy, lentils, beans, and peas lower pancreatic cancer risk. Dietary fiber and legumes protect against colon cancer, while animal saturated fat increases the risk. Vegetarians have an 85% decreased risk of colon cancer compared to those who eat meat regularly.((Fraser G. Center for Health Research, Loma Linda University.))

Getting Started: Charting Your Course

1. Use the Plan of Addition.

Focus on adding more garden foods or foods from the produce department.

2. Eat plenty of fruits and vegetables.

Aim for at least 5 servings (2-3 cups) of fruit and 5 servings (2-3 cups) of vegetables a day.((DASH Eating Plan at http://www.nhlbi.nih.gov/health/dci/Diseases/dash/dash_follow.html)) Enjoy fresh fruit choices at breakfast and as a replacement for rich desserts. Choose vegetable soups, beans, and vegetarian entrees instead of pizza, burgers, and steak.

3. Choose whole grains.

Enjoy brown rice, whole wheat bread, multi-grain pasta, and whole grain cereals such as steel-cut oats. Look for cereals that have at least 3 grams of fiber or more per serving. Make sure at least half of your grain choices are whole grains.

4. Increase beans and legumes.

Beans and legumes are rich in fiber, minerals, antioxidants, and protein. Add garbanzo or other beans to soups, salads, and pasta dishes. Try hummus as a spread instead of butter.

5. Enjoy nuts.

One ounce (about 1/4 cup) of nuts or seeds almost every day can cut your risk of a heart attack significantly. Walnuts are rich in omega 3 fats, which lower inflammation and improve brain health.

6. Try vegetarian entrees.

Grocery stores and restaurants offer many vegetarian entrees such as tofu and soy burgers, garden or black bean burgers, patties, burger crumbles, and sausage. Vegetarian cookbooks provide easy, delicious recipes using grains, tofu, pasta, potatoes, and beans.

7. Eat Smart.

A healthy diet is more than just eliminating meat and dairy or reducing sweets, soda pop, French fries, and processed foods. Get adequate calcium from dark, leafy greens, beans, and/or calcium-fortified soy milk, or calcium supplements. Vitamin B12 is essential to brain and nerve health; get it from fortified cereals and vegetarian foods or a daily supplement.

Call to Action

You are “fearfully and wonderfully made,” a “marvelous” work of God (Psalm 139:14). By following the natural laws that promote health, we can reduce the risk of much sickness and disease and experience longer, happier, and more productive lives.

Your body is made to be a temple or sacred dwelling place for God’s Holy Spirit…”you are God’s workmanship — His building” (1 Corinthians 3:9). With a healthier mind and body, you will be better able to hear God’s voice. You can start today to choose a more abundant life — one bite at a time.

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This article was originally published on the Time to Get Ready website.

Does Fibromyalgia Come From Your Mind?

March 26, 2023 by Dr. Cesar Vasconcellos de Souza - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

In this article, we are going to analyze the psychological aspects of this disease called fibromyalgia. Fibro comes from fiber, mio means muscle, and algia is pain. Therefore, fibromyalgia is pain in the muscle fibers, in a literal translation, but there are several other symptoms in this complex disease, affecting 2% of the population in the United States.

Fibromyalgia is characterized by body pains of at least three months, fatigue, sleep disturbances, which can be insomnia, or non-restorative sleep, tingling in the hands, feet, and middle of the back, intestine sometimes constipated and sometimes with diarrhea, and mood changes including discouragement. About 25% of fibromyalgia patients have depression, that is, one in four people.

Commonly it involves anxiety, difficulty in concentrating and performing common tasks, headache, and swelling in the body. In fibromyalgia, there are some pain points in the body, in the trapezius muscle which is in the shoulder area, on both sides of the neck, in the buttocks, in the region of the joints of arms and legs, and some other places.

The cause of fibromyalgia is still unknown. It is believed to be due to the decrease of a neurotransmitter called serotonin in the brain, the person loses the ability to regulate pain and the impulses are misinterpreted. It is a painful syndrome, without inflammation. It affects twenty women for one man.

It appears at any age, but most commonly between forty and sixty years of age. It is common for women with fibromyalgia to be perfectionists, taking on too much at home and at work. Clinical histories reveal that before they became ill, they were the best at work, they were super mothers, and superwomen at home. With the disease, they feel limited and by ceasing to be the best, it is lowering their self-esteem.

The more they feel inferior, the more symptoms appear. The patients themselves are amazed at the disease because they were very well, they felt super powerful, they did everything, solved everything for everyone, and colleagues and family members are also puzzled, saying that these people are inventing the disease and that they have nothing at all. It is common for people with fibromyalgia to go from doctor to doctor. Some uninformed people may think that the person only has psychological problems and nothing else.

The main specialist to be consulted with symptoms of fibromyalgia is the rheumatologist. It cannot be said that fibromyalgia is curable, but it is controllable. There are no tests that identify the disease, the diagnosis is clinical. The specialist will order tests to evaluate a differential diagnosis, that is, excluding other possible diseases, especially of the thyroid, which can have some symptoms that would mix with the symptoms of fibromyalgia.

The individual with fibromyalgia can improve by 20% when the well-informed doctor tells him that he is not crazy and that he has such a disease. He can improve another 20% when he finds out that the disease, although painful, does not kill, and for the other 60%, medicine has many limitations to offer a cure.

It is necessary to start a permanent lifestyle change including aerobic exercises, such as daily walking, using more natural foods, pure water, family understanding, looking for relaxation that reduces tension and improves sleep, also reducing the tragic interpretation of events, and learning a strategy of dealing with problems without overloading himself. It may be useful a temporary medication to improve mood, for sleep, and also using an analgesic. It is important that the fibromyalgia patient makes an effort to change their own behavior at the pace they can.

Among those suffering from this disease, some are perfectionists, very demanding, take on burdens that are not theirs, and in this case, you need to learn to set limits, not to take on what is not your responsibility, even if others complain that you have stopped doing what you did before, and learn to disconnect from the problems that they want to throw at you for you to assume, and that does not mean that you have become an irresponsible person.

It is not uncommon in families where someone has fibromyalgia, to see a tendency for some members of that family to omit themselves, and to throw the load on a single person, and this person, accepting this, takes on everyone’s problems, looking for solutions alone, that is, taking on burdens that are not theirs.

But if that person tends to take on everything, the other family members or co-workers settle in and leave the burdens on him, that person will be overworked. So this person ends up carrying other people’s problems, and this can become so suffocating and so heavy, that there comes a time when the body and mind say: We can’t take it anymore!

Then symptoms may arise, which may be, for example, those of fibromyalgia. It is possible to be a responsible, productive, helpful person without taking on what is not yours, and not absorbing unfair criticism from those who want to play on the person what they should assume. Fibromyalgia also affects children and adolescents and occurs mainly in girls between nine and fifteen years of age.

This gives rise to symptoms that may be, for example, fibromyalgia. It is possible to be a responsible, productive, helpful person, without taking on what is not yours, and without absorbing unfair criticism from those who want to throw all the responsibility at the person.

Fibromyalgia also affects children and adolescents and occurs mainly in girls between nine and fifteen years of age. The symptoms are similar to those of adults, adding frequent school absences due to illness. Some scientific studies have shown that children and young people with fibromyalgia had an average of 41 days of absence from school per year, while in the general population, the average is 9 days per year.

From a psychological point of view, people with fibromyalgia have a worse quality of life, and have more symptoms of depression and anxiety, generating a greater amount of suffering behaviors. Some studies have shown that young people with fibromyalgia seem to come from families whose members are more disorganized and anxious, and this would influence the way they face life’s problems.

Fibromyalgia treatment involves medications only for the control of symptoms, such as pain, insomnia, excessive anxiety, and depression. Physiotherapy, the practice of physical exercises, preferably outdoors, as well as psychotherapy are needed. It helps a lot to learn coping strategies for everyday problems to help with stress reduction. If that involves the cause of your illness, it will also be the best form of cure.

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Do Athletes Really Need Protein Supplements?

March 19, 2023 by Evangeline Mantzioris - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

Protein supplements for athletes are literally sold by the bucketful. The marketing that accompanies them persistently promotes the attainment of buff biceps and six-pack abs.

Do Athletes Really Need Protein Supplements?

In 2021 the protein supplement market in the US was valued at 2.1 billion US Dollars, and is predicted to keep growing by about 8% per year.((Protein Supplements Market Size, Share & Trends Analysis Report By Source (Animal-based, Plant-based), By Product (Protein Powder, Protein Bars, RTD), By Application, By Distribution Channel, By Region, And Segment Forecasts, 2022 – 2030, Grand View Research)) But do athletes really need them?

First, let’s consider what protein is and why we need it. Protein is an essential macronutrient in the diet. This means it provides energy to fuel the body but also has structural properties.

Protein is formed by smaller units called amino acids. Amino acids are used by the body to make muscle and other essential body proteins that are used in the immune system, and also to regulate many of the processes in the body.

Protein and amino acids indirectly affect performance by building muscle to improve performance. There is little evidence to suggest consuming extra protein directly aids physical performance in either endurance or resistance exercise.((Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8))

Protein is fairly ubiquitous in the diet – it can come from animal sources (fish, meat, offal, eggs and dairy), and in slightly smaller amounts from vegetable sources (cereals and legumes).

How much protein do we need?

Protein requirements are based on our life stage and gender. The estimated average requirement for an adult aged 19-70 is 1.5g per pound (0.68g per kilo) of body weight for women and 1.65g per pound (0.75g per kilo) of body weight for men. This means a 140 lbs (65kg) woman will need about 45g of protein per day. An 180 lbs (80kg) man will need about 60g a day.((Protein. Nutrient Reference Values for Australia and New Zealand. eatforhealth.gov.au))

Athletes need more protein as they are building and/or repairing muscle as well as connective tissue. Their requirements are two to three times the amount of protein as normal people, or between 3-4.4g per pound (1.4-2g per kilo) of body weight per day.((Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8))

This is a large range, allowing variation for the sort of sport they play. An elite endurance male may be in the lower range, as they have a smaller body frame and less musculature. A power sportsman, such as a footbal player, would require more.

Are we getting enough?

A 2011-12 survey found most Australians were consuming about double the recommended intake of protein per day. Almost all (99%) Australians met or surpassed the required intake.((Australian Health Survey: Usual Nutrient Intakes. Reference period 2011-12 financial year))

Evidence also indicates most athletes consume enough, and often more, protein than they require.((Burke, L. Clinical sports nutrition. North Ryde, N.S.W., Australia : McGraw-Hill Education (Australia) Pty Ltd, 2015.))

But actually it’s the timing of consuming the protein that is most important to building muscle. After any sort of exercise or performance activity that results in muscle resistance, the muscle has to be rebuilt. For maximal synthesis to occur there needs to be adequate levels of amino acids circulating in the blood. It’s been determined that, to achieve this, around 20-30g of protein must be consumed within 1-4 hours after exercise.

This doesn’t mean you need to down a protein shake as soon as you leave the gym. If you’re having a meal within this time frame, you can consume the 20-30g in that meal (which most people would anyway). This amount of protein from animal sources includes enough of the critical amino acid, leucine, that is needed for muscle resynthesis.

This is the equivalent of 4 oz (120g) of beef or chicken, three whole eggs, 2.4 oz (70g) of reduced fat cheddar cheese or 21 oz (600ml) of skim milk. However if we look at plant-based foods, you would need the equivalent of seven slices of bread, 12 oz (350g) of kidney beans or lentils, or 30 oz (900ml) of soy milk.

So does anyone need protein supplements?

There may be situations where an athlete is traveling or can’t access a meal within a few hours of their training session. So they could either snack on one of the foods listed above, or take a protein supplement. Protein supplements will usually be lower in kilojoules, so if an athlete is on a kilojoule-restricted diet they’ll get more bang for their buck from a protein supplement. But of course protein supplements don’t have the other nutrients that natural foods contain.

Additionally, one needs to weigh up the risk of potential contamination with banned substances like anabolic agents, stimulants, and diuretics. This may be intentional by the producer (as their product will appear to be more effective in building muscle) or accidental due to an error in the manufacturing process or using ingredients that may have been contaminated.

Analytical studies have also shown there may be contamination with the heavy metals lead, mercury and arsenic.((Beach C. Heavy metals found in 40 percent of protein powders tested. Food Satefy News, February 28, 2018)) The other consideration for the athlete is the impact on the hip pocket and environment.

Is there any harm in taking extra protein?

The question of “protein overdose” partially depends on exactly how much extra protein is being consumed. We can be reasonably confident levels up to 4-6g per pound (2-3g per kilo) of body weight per day (so around 200g for a 160lbs person) have no major health risk.((Burke, L. Clinical sports nutrition. North Ryde, N.S.W., Australia : McGraw-Hill Education (Australia) Pty Ltd, 2015.)) But there has always been concern higher levels of protein may accelerate underlying kidney disease (particularly if there is a family history) leading to a progressive loss of kidney capacity.

Athletes and weekend warriors should exercise caution if they’re considering intakes of protein beyond 4-6g per pound (2-3g per kilo) of body weight per day. In these situations, athletes should seek advice from an accredited sports dietitian.

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This article is republished from The Conversation under a Creative Commons license. Read the original article.

13 Things You Can Do Tonight to Make Tomorrow Morning Less Stressful

March 12, 2023 by Martin Neumann - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

Are mornings a mad rush at your house? By the time you find matching socks for the kids and answer the text messages that piled up overnight, you may feel like you’ve put in a full day before you even reach the office.

13 Things You Can Do Tonight to Make Tomorrow Morning Less Stressful

You can make your mornings run more smoothly. With just a bit of planning, you can have better control over the right start of your day. Take a look at these suggestions for feeling more relaxed as you start each day.

8 Ways to Save Time in the Morning

Staying on schedule is for many the biggest challenge. These time-savers will help you streamline your routine.

Plan your schedule. Maybe you’re trying to cram too much into too little time. Figure out how much time you need for your usual activities. Then, you can calculate when you need to go to bed so you’ll get up in time and still be well rested each day.
Organize your space. Do you know where your umbrella is? Keeping essential items in their habitual place will eliminate searching for car keys or gym bags. No need to search the entire house for each item. Put them always at the same place, and you will find them in an instant.
Check the weather. Rain and snow may change your plans. Take a look at the forecast before you go to bed so you’ll be ready with rain boots or ice scrapers, and the proper clothing for each situation.
Prepare breakfast. Eating breakfast gives you energy now, and makes it easier to resist snacking on junk food later. Assemble your cereal ingredients tonight so you can get going in an instant.
Lay out your clothes. Hang tomorrow’s outfit at the front of your closet or on the back of your bedroom door. You already made up your mind on what you want to wear, so you just need to get dressed and get going.
Simplify your look. How many products do you use in the morning? Design a simpler skin care regimen and browse around for a low-maintenance hairstyle. Saving some time will make you happier on the end of the day.
Write notes. Save your brain power for more important subjects. Jot down reminders to pick up prescriptions or dry cleaning on your way to work. This way you free up your mind and nothing falls through the cracks.
Shorten your commute. Studies show that the length of your commute has a dramatic effect on your health and wellbeing. Moving or changing jobs is a big decision, but you may want to explore your options. If you’re looking for a benchmark, the average one-way commute in the U.S. is 25.5 minutes.

5 Ways to Make Mornings More Peaceful

However much you need to do, you can stay calm and focused. It’s a matter of attitude. These tips will help you enjoy mornings more.

Adjust the light. Light has a powerful effect on your brain. Darkening your bedroom at night will help you to sleep better so you wake up feeling refreshed. The opposite holds true for waking up. Exposure to morning sun will banish grogginess.
Skip the snooze button. Try placing your alarm clock across the room if you’re in the habit of hitting the snooze button. Those 10 minute fragments of sleep usually leave you feeling worse than if you get out of bed immediately. If you have troubles on getting out of bed, try a 5 second countdown and just launch yourself out of bed.
Play music. Spend a moment before going to bet to cue up a playlist of your favorite songs. Lively music will give you energy if you’re dragging around. Gentle instrumental music will soothe your nerves if you’re apprehensive about a job interview or business presentation. Having the right music around will get you into proper mood.
Download a podcast. Continue your education during your commute. Find a podcast that will teach you Roman history or the fundamentals of accounting. Or find some inspirational audiobooks. You will make better use of your time and arrive at work with an active mind.
Connect with Your Creator. Take a moment each night to be grateful for your day, reflect on all the things that had happened, and thank God for your day. If there is anything to resolve, do that right at this moment. You will sleep better if you have peace of mind. At the morning when you wake up, take a moment to commit the day into God´s hand. Meditate on a bible verse and you will conduct your day with a different mindset.

A few simple strategies can turn you into an early bird or at least make your initial hours happier and more productive. Starting the morning on a positive note will help you head off stress and feel calmer all day long. It will make quite a difference if you are off for the right start.

Do you need a guide to help you understand how to cope with Stress in an all inclusive approach? Learn how to combat stress, mentally, physically, emotionally and strategically in your life.

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Chronic Pain: Roots and Remedies

March 5, 2023 by Vicki Griffin - [rt_reading_time label="Reading Time:" postfix="minutes" postfix_singular="minute"]

It all began with a slip on icy steps, a broken hip, an injured back, and a messy lawsuit. Surgery and medication had not resolved Jim’s pain.

“I can’t believe it,” he complained: “Here I am, an executive being reprimanded for poor work. I am taking high doses of pain pills that are affecting my personality and performance, but not touching the pain.”

Jim was constantly stressed and used caffeine and sugary drinks to quench the fatigue and depression that dogged his steps. His anger and depression combined with his preoccupation with his pain affected his marriage; he and his wife were now separated.

He quit exercising and gained weight. His travel fare consisted of fast-food burgers, candy bars, and beer. He developed diabetes and obesity — which exacerbated his pain and depression.

Jim feels alone, but he isn’t. Chronic pain — pain that persists for more than six months — affects around 100 million Americans and is associated with conditions that include physical injury, headache, arthritis, cancer, and diabetes-linked nerve pain.((PNAS Oct 2001; 98 (21): 11845-11846)) Many pain therapies are either inadequate or cause side effects.

Jim’s story shows that chronic pain can involve physical insult combined with emotional, psychological, and social factors that affect the nervous system at the molecular level.

Pain can persist long after an injury is healed, so in one sense chronic pain can become its own self-perpetuating condition. This is particularly true of back, neck, and headache pain. Seven out of ten chronic back-pain patients have no detectible physical basis for their pain.((Deal R. Chronic Pain, 2^nd ed. INR, Concord, CA 2009.)) Some patients have physical signs of injury or deterioration, but experience no pain.

For those who suffer, this does not mean their pain is imaginary; it represents telltale changes in neurons that heighten pain sensitivity without cause, somewhat like a faulty smoke detector that shrieks when there is no fire at all or shrieks at the mere strike of a match.

“Pain kindlers” are factors that increase pain, and “pain dampeners” turn down the “volume” on chronic pain.

Avoiding pain kindlers and increasing pain dampeners can tip the pain scale toward relief — and may even help “reeducate” the nervous system to permanently turn down the “volume” on its own malfunctioning pain system. Here are a few:

Expectation: Anticipating pain can amplify the pain response.((Pain 2008 Apr;135(3):240-50.)) Psychological factors play a large role in pain perception.((Prog Brain Res 2000;122:245-53.)) Patients who expect a shot to hurt will experience more pain than those who do not. A pessimistic attitude increases suffering. Positive expectations and optimism increases mood-elevating chemicals and reduce a sense of helplessness. This leads to faster recovery from wounds, lower pain perception, and better coping abilities, even with severe injuries.((Rehab Psychol 2010 Feb;44(1):12-22.))

Stress and mood: Chronic stress raises a person’s risk of developing a pain disorder.((J Pers April 2004;72:2.)) Catastrophizing, anxiety, depression, guilt, and negativity all heighten the sensitivity and activity of pain circuits, causing the sufferer to attach negative emotional meaning to his or her pain.((J Pers April 2004;72:2.))

Depression is a major factor underlying chronic pain.((Biol Psych 2010 Mar 17, epub.)) Treating depression and expressing gratitude can lessen pain and help you cope with existing pain. Think about the positives in your life and verbalize thankfulness for them each day.

Nutrition: Soda pop, caffeine, refined sweets, fried food, and large amounts of animal fat increase the body’s production of pro-inflammatory chemicals that increase pain sensitivity. They also contribute to obesity and other chronic disorders that enhance pain, arthritis, joint stiffness, and slow recovery from injuries.

Meals rich in fresh fruits, vegetables, whole grains, beans, legumes, olives, avocados, and nuts (especially walnuts), lower inflammation. These foods contain many stress-reducing nutrients, including magnesium. Drinking plenty of fresh water is a great way to eliminate toxins associated with pain and injury. Supplementation with vitamin D3 may also alleviate some types of chronic pain.((http://pain-topics.org/pdf/vitamind-PPM-JulAug2008.pdf)) Have your vitamin D levels checked.

A plate of fruits, vegetables and whole grains

Exercise: Engaging in regular exercise suited to your ability improves mood, reduces anxiety, and increases flexibility, range-of-motion, muscle strength, oxygenation, and circulation. It can reduce pain and improve energy levels in chronic fatigue and fibromyalgia patients. Work with your doctor, but be persistent and consistent, and challenge yourself as you grow stronger! Exercise outdoors to get the sunshine advantage.

Sleep: Sunshine and exercise aid in developing a sound sleep pattern. Deep, regular sleep improves mood and can dampen pain perception. Caffeine, alcohol, and late-night eating can interfere with a good night’s rest.

Connections: Connect with others who are less fortunate than you. This is a great way to put your own challenges in perspective and turn your attention away from your pain. Surround yourself with encouraging people to gain strength during the ups and downs in your healing journey.

Connect with your doctor and other health care practitioners for guidance and available medical technologies.

Connect with God. He promises strength and comfort and has given us strategies for coping with and reducing pain.

Looking for Answers

So, why do some face a life of chronic pain while others are healed? We don’t have all the answers. But for all who come to Him for help, God promises “power to the weak, and to those who have no might He increases strength” (Isaiah 40:29). “The Lord will strengthen him on his bed of illness; (He) will sustain him on his sickbed” (Psalm 41:3).

Though your life here may be scarred by suffering, through faith you can look forward to a new life in heaven when Jesus returns. His promise is: “And God will wipe away every tear from their eyes; there shall be no more death, nor sorrow, nor crying. There shall be no more pain, for the former things have passed away” (Revelation 21:4).

No more pain! Guaranteed.

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This article was originally published on the Time to Get Ready website.

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