10 Habit harian mengurangkan kesakitan kronik

Aktiviti atau perlakuan seharian boleh mengurangkan rasa sakit yang kronik jika dilakukan dengan betul. Secara ringkasnya 10 aktiviti harian berikut boleh dijadikan habit dan diamalkan setiap hari untuk mengurangkan rasa sakit. Di antaranya ialah menggalakkan pengeluaran bahan kimia otak yang menyebabkan rasa lega/enak iaitu endorphin dengan cara bersenam (erobik, regangan, dsb); tarik nafas panjang/dalam dengan menutup mata, tafakur (meditasi) dan teknik mengurangkan stress yang lain; hindari minum alkohol, terutamanya sebelum tidur, kerana alkohol boleh mengganggu tidur yang berkualiti; berhenti merokok kerana kesan buruknya dalam jangka masa panjang; mengamalkan pengambilan makanan seimbang untuk kesihatan dan membantu kelancaran sistem penghadaman, seperti bijirin, sayuran dan buah-buahan yang segar, serta protein rendah lemak; kawal kesihatan fizikal dan emosi untuk mengurangkan kesakitan seperti urutan terapi, bersosial dan berkongsi pengalaman dengan rakan-rakan; melakukan aktiviti luaran yang boleh melupakan rasa kesakitan dalam tempoh tertentu; dan tahu jenis ubat yang dimakan serta kesan sampingan ubat tersebut.

Perincian artikel berkaitan dipanjangkan di bawah ini….

10 Daily Habits to Reduce Chronic Pain

Reviewed by Louise Chang, MD

Get an Endorphin Boost: Exercise

It’s a Catch-22: You’re hurting, so you don’t exercise; but without exercise, you may lose muscle tone and strength, making pain worse. Fortunately, even mild exercise releases endorphins, the feel-good brain chemicals that lift mood and block pain. Ask your doctor if aerobic, strengthening, or stretching exercises can give your body the boost — and relief — it needs.

Breathing, Meditation, and Biofeedback

It sounds so obvious, but few of us actually take the time to stop what we’re doing and calm our minds. Deep breathing, biofeedback, and meditation are all stress management techniques that relax your body, which helps ease pain. Talk to your doctor to learn more, but in the meantime, slow down, close your eyes…breathe in…breathe out.

Avoid Alcohol

You need a good night’s sleep to help soothe the stresses pain puts on your body. Although alcohol can help you fall asleep, as it metabolizes, it promotes shallow sleep, reduces important REM sleep, and may even wake you. The result: A less restful night.

Cut Pain: Quit Smoking

Some people find temporary relief from stress and pain with a quick smoke. The irony is that smoking may actually contribute to pain in the long run. It slows healing, worsens circulation, and increases the risk of degenerative disc problems, a cause of low back pain. If you need an incentive to quit, pain relief just may be it. Ask your doctor about programs and medicines to kick the habit.

Give Your Body a Boost: Eat Better

If you’re living with chronic pain, you want to do everything you can to help your body, not hinder it. One way to keep your body strong is to eat a well-balanced diet. Eating right improves blood sugar, helps maintain weight, reduces heart disease risk, and aids digestion. Aim for a diet rich in whole grains, fresh produce, and low-fat proteins.

Journal: Help Your Doctor Help You

Keeping a pain journal can be a great way to help your doctor understand and more effectively treat your chronic pain. At the end of each day, record a “pain score” between 1 and 10. Then note what you did that day, and how these activities made you feel. The next time you see the doctor, bring the journal and discuss your findings.

Schedule Relaxation, Set Limits

By taking care of your emotional and physical health, you can better manage your pain. That may mean saying no to events like parties if you need the rest. Or it may mean scheduling regular massages or setting an unbreakable dinner date with good friends to boost your spirits. How you care for you is unique to you — and it’s also up to you.

Distract Yourself

You already know that focusing on pain can just make it worse. That’s why one potent prescription for relief is to keep busy with activities that take your mind off the pain. Take that cooking class you’ve had your eye on, join a garden club, try skiing lessons. Even if you can’t control the pain, you can control the rest of your life. Get started!

Know Your Medicines

Understand the medicines you’re taking, what they can do for you, and their side effects. Then educate yourself about other treatment options. Your goal is to have a normal mood and activity level — if you don’t, then a different medicine might be better for you. Your job is to be proactive, to ask questions, and look for answers.

You’re Not Alone

As many as one person in every three is dealing with chronic pain, so you’re far from alone. Reaching out is the most important habit you can develop to help you deal with chronic pain. Tell friends and family what you’re feeling because they won’t know otherwise. Ask for help. Learn more about your condition. Then share what you know with others.

Source