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Home Special Sections New Year, New You

Chronic Pain? Moving You from Hurt to Healing

December 14, 2022
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by Dr. Kimberly Albarran, PT, DPT, CFNP, Hope, Health, Healing

Chronic pain affects one in three people in the United States; that’s more than 100 million Americans.

With today’s standard American diet of processed and fast foods, toxins in our bath, body and home products, and generally high levels of stress, it’s no wonder chronic pain is on the rise.

Pain is multifactorial and is not

just about tissue injury, trauma or illness, although they are important factors that can lead to chronic pain.

In this mix, also include our emotional, mental, spiritual, nutritional and overall state of well-being.

Pain does not have to be your destiny, and you can start healing today! This article will look at four pillars to start you on your health and healing journey today to create a happier and healthier you in the
new year.

Mindfulness: Be aware of your thoughts; stay present in the moment. Positive thoughts encourage release of dopamine, serotonin, oxytocin and beta endorphin, which improves motivation, mood and reduces pain.

One strategy for mindfulness is gratitude. One simple thing to do every morning and/or evening is to write down five things you are grateful and thankful for.

Nutrition: Eat real food. Reducing or eliminating packaged and processed foods, sugar, dairy and gluten can help to reduce pain. Increase your intake of omega 3 such as algae oil, wild caught salmon, cod, flax, chia seeds and hemp hearts to improve gut health, reduce inflammation and pain.

Drink water to reduce stiffness and pain, and reduce alcohol, coffee and teas with caffeine. Incorporate herbs and spices such as turmeric, ginger, rosemary, thyme and paprika that reduce inflammation.

Sleep: Seven to nine hours of sleep is needed for cell renewal, rejuvenation and detoxification. Sleep in complete darkness, wear loose-fitting clothes, keep regular sleep times, keep bedroom cooler; do not keep electronics that are emitting Wi-Fi signals or a TV in your room. Blue light reduces melatonin production and increases cortisol production.

Movement: Moving increases muscle and bone mass, energy, hormone balance, circulation, and it improves your body’s natural opioid production for pain reduction.

The best movements and exercises are the ones you enjoy and will perform consistently. Exercises, such as weightlifting, yoga, qi gong help to reduce stress hormone production and increases dopamine and immune system cells that fight infection.

Wishing you health and healing!

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Come & enjoy the local scene in Prescott Arizona!

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Prescott Living Magazine
17 hours ago
Prescott Living Magazine

Did you know that the 'Tis Art Center and Gallery offers the STEPS Art Education Program for Children? The classes take place in the 'Tis Annex Art Education Building, located at 235 N. Marina St. in Prescott. There are summer programs coming up in June, July, and August. The classes are free and include tuition and art supplies, with class size limited to 8 students. Please visit the 'Tis website for class details.
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STEPS Art Education Program for Children | 'Tis Art Center & Gallery

www.tisartgallery.com

STEPS Art Education Program for Children in the ‘Tis Annex Building 235 N. Marina St. Prescott, AZ 86301 ‘Tis Annex Art Education Building 235 N. Marina FREE art education classes taught by profes...
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Prescott Living Magazine
2 days ago
Prescott Living Magazine

If you love art then downtown Prescott is the place to be today! The Phippen Museum's 49th Annual Western Art Show & Sale is on today from 9-3 at the Courthouse Plaza, and the Off-Street Festival will also be open from 9-3. The community art festival is taking place outdoors behind the Prescott Chamber of Commerce at 117 W. Goodwin St.
The Phippen Museum of Western Art is offering free admission today from 10-3.
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