Food
Food is medicine (or poison), we just don’t know how to prescribe it
- The microbiome is found in many places around the body, the most well appreciated is in the gut. It has an undisputable impact on joint health (as well as many other areas)
- To my knowledge we do not yet have data that would allow us to make specific food-based recommendations that will inherently lead to decreased pain (I wish there was)
- There are however several broad recommendations that likely will help:
- Increase the variety of fruits/veggies/nuts/seeds in your diet- smoothies?
- limit added sugar and processed foods, especially sugary drinks like juice/pop
- Decrease amount of red meat, perhaps increase fish?
- Listen to your body!
Sleep
Non-restorative sleep is associated with many diseases including high blood pressure, depression, chronic pain, Alzheimer’s, and difficulties with weight management to name a few
- Sleep hygiene is important. When possible:
- Try to go to bed at the same time every night
- If you wake up at night and can’t fall back asleep get out of bed and read a book until you are sleepy then return to bed
- Try to avoid caffeine, large meals, screens, and alcohol prior to bed
- If there are risk factors for sleep apnea there should be a low threshold for a sleep study
exercise
Movement/exercise can decrease pain, inflammation, and overall improve your health
- When dealing with chronic pain do not overdo it initially- think tortoise not hare
- Focus on activities that increase your heart rate a little bit such that it is slightly difficult to carry on a conversation- walking, swimming, stationary bike are some examples
- Initially focus on frequency rather than intensity or duration of an activity you like
- Adjust the duration if it fits into your schedule once it becomes more of a habit
- Adjust the intensity as your body gets used to it- if done frequently you will need to increase the intensity to achieve an elevated heart rate (remember to start slow)
