Did you know that more than one in five Australian adults live with chronic pain? Sadly, these individuals suffer persistent inflammatory symptoms across many conditions, including arthritis, headaches, nerve pain and fibromyalgia. Whatever the condition, one thing is certain: chronic pain sucks! Before too long it begins to negatively impact all aspects of life, including sleep, mental health, job performance and personal relationships.
Understandably, we are all reaching out for solutions to keep chronic pain from holding us back. While pain medications can help, all too often they fail to hit the mark. Up to 75% of people with sciatic pain still report moderate to severe pain, despite the use of conventional analgesics. On top of this, a growing number of health-conscious people are looking for natural alternatives to avoid negative side effects of common analgesic drugs.
No doubt about it, managing chronic pain presents a clinical challenge. Luckily, effective options exist to help people reduce pain and improve quality of life.
1. Stop pain in its tracks by resolving inflammation
The inflammatory cascade is a natural response working to eliminate the cause of cell injury, allowing for tissue repair. However, when the inflammatory reaction is excessive or unresolved, chronic inflammation sets in and contributes to chronic pain conditions. Fortunately, there is a way to break overactive inflammatory cycles through increasing levels of the body’s own pro-healing mediators.
Never fear, SPMs are here!
Endogenously produced from omega-3 essential fatty acids, specialised pro-resolving mediators (SPMs) are actively involved in the inflammatory process. By triggering the switch from pro-inflammatory M1 macrophages to anti-inflammatory M2 macrophages, SPMs promote resolution of inflammation and limit tissue damage.
Evidence is gathering on SPMs’ impressive results in pain states. A 2020 study investigated the impact of four weeks of SPM supplementation in 44 adults with chronic pain. Participants were given 1,500 mg/d of SPMs, split into two doses. At week two, SPM intake was adjusted as needed (i.e., decreased to 1,000 mg/d if pain improved or increased to 2,000 mg/d if there was insufficient pain relief). Significant changes were reported in all measures of pain intensity, pain interference, depression and anxiety, with more than 70% of participants reporting improvement after four weeks – a truly impressive result!
2. Focus on the endocannabinoid system for pain relief
The endocannabinoid system (ECS) has been gaining research traction in recent years for its role in regulating many integral body functions, including inflammatory responses and pain control. Therapeutics that either activate or promote the ECS, such as cannabidiol (CBD), a non-psychoactive compound derived from Cannabis sativa, and palmitoylethanolamide (PEA), an endogenously produced lipid mediator, have been shown to moderate pain signalling. However, unlike PEA, CBD products are not currently widely available to natural health Practitioners in Australia. Fortunately, PEA provides an effective alternative. For instance, when prescribed at 600 mg/d for 30 days, PEA reduced sciatic pain scores from 71% to 21%, making PEA another important consideration for chronic pain.
3. Eating well: Bite sized habits to reduce pain
Consuming a wholefood diet, such as the Mediterranean diet, can reduce chronic pain by up to 33%. To help guide you to making better nutritional choices, the Wellness Diet outlines a way of eating emphasising vegetables, fruits, seafood, nuts and legumes with anti-inflammatory benefits to support health.
Consuming a wholefood diet, such as the Mediterranean diet, can reduce chronic pain by up to 33%.
4. Keeping fit can reduce pain hypersensitivity
Regular physical activity can lessen pain and pain sensitivity in people living with chronic pain. For example, Tai Chi may be helpful for people with osteoarthritis or lower back pain. While more research is needed to ascertain the optimal exercise prescription, regular movement is an integral piece in resolving the chronic pain puzzle.
5. Self-compassion and seeking out therapy improves wellbeing
Specific mental health interventions such as mindful self-compassion and cognitive behaviour therapy are helpful in reducing pain interference and enhancing quality of life.
A holistic prescription to alleviate suffering
Like most chronic conditions, pain is most effectively managed when drivers are holistically addressed. By incorporating appropriate diet and lifestyle changes, combined with therapeutics to target chronic pain, Practitioners can help to alleviate suffering and improve their mental wellbeing and quality of life.
Amazing health insights.