7 Simple Tips to Manage Your Chronic Pain

Apa yang dimaksudkan dengan sakit kronik?

Secara amnya sakit kronik ialah sakit yang berpanjangan dan berlanjutan sehingga berminggu, berbulan atau bertahun-tahun, yang memberi kesan terhadap fizikal dan emosi pesakit. Ia mungkin juga disebabkan oleh kesan sampingan daripada penyakit sebenar, contohnya infeksi daripada kecederaan.

Sakit kronik berbeza dengan sakit akut yang sakitnya datang secara tiba-tiba, sama ada dalam jangka tempoh yang singkat atau lama, berminggu atau berbulan. Sakit akut akan hilang apabila penyebab kepada sakit tersebut berjaya dirawat atau disembuhkan.

Bagi mereka yang mengidap penyakit kronik, menahan sakit adalah sesuatu yang diperlukan, sampai ada yang sanggup berbelanja besar untuk membeli ubat-ubat tradisional penahan sakit yang disyorkan oleh rakan-rakan, di mana kadang-kadang ubat-ubat ini belum tentu selamat digunakan dan tidak mendapat pengesahan daripada Kementerian Kesihatan. Ini amat bahaya. Bagi membantu mengurangkan sakit kronik, lebih baik pesakit mengamalkan diet tertentu dan gaya hidup sihat.

Secara ringkasnya, artikel berikut memaparkan 7 tips mudah bagi mengurangkan sakit kronik yang dihidapi oleh pesakit, iaitu:

1. Pastikan sentiasa minum yang cukup (disarankan sekurang-kurangnya 8 gelas sehari). Jangan hanya minum air apabila terasa haus. Kekurangan air dalam badan (dehidrasi) akan memburukkan lagi sakit kronik seperti sakit kepala, sakit belakang, dsb.

2. Makan makanan yang mudah hadam dan elakkan makanan yang diproses (makanan segera). Makanan yang diproses selalunya akan menambahkan lagi keradangan. Pilih makanan yang boleh menambah alkali dalam badan bagi mengurangkan kandungan asid badan. Ini dapat menambah ketahanan badan terhadap sakit kronik di samping membantu mengurangkan keletihan.

Antara makanan yang dapat menambah alkali badan dan mengurangkan sakit kronik ialah sayur-sayuran hijau, makanan yang mengandungi banyak omega-3, asparagus, plum dan nenas serta produk kacang soya.

3. Kurangkan pengambilan makanan yang boleh meningkatkan keradangan yang menjadi sebab utama kepada penyakit kronik. Bahan kimia dalam makanan tertentu boleh meningkatkan keradangan ini. Contoh makanan tersebut ialah tomato, terung, bahan tenusu, coklat, telur, limau, daging merah, produk gandum, makanan diproses, dan pelbagai minuman termasuklah kopi, teh dan minuman ringan yang bergas.

4. Tambah kunyit dalam makanan kerana bahan curcumin dalam kunyit mempunyai sifat anti-keradangan, menambah fleksibiliti ligamen, meningkatkan sistem imun badan serta meredakan kesakitan. Curcumin dapat meredakan keradangan dalam badan secara semulajadi tanpa merosakkan hati dan ginjal.

5. Meditasi – Bagi orang Islam, solat, zikir dan tafakur adalah juga meditasi yang mana dapat menenangkan jiwa dan minda, secara langsung ia dapat mengurangkan stres yang berkait rapat dengan pengurangan sakit kronik. Stres menyebabkan kekejangan dan ketegangan otot yang menjadikannya sebahagian daripada penyakit kronik.

6. Duduk dengan postur yang betul, terutamanya semasa menaip di depan komputer dan menonton TV, dapat mengurangkan sakit kronik. Pastikan tulang belakang sentiasa lurus bagi mengurangkan tekanan ke atas otot belakang dan otot leher.

7. Ceritakan sakit anda dapat membantu mengurangkan kesan sakit. Kaedah ini dinamakan psikoterapi. Kajian menunjukkan psikoterapi (terapi cakap) adalah baik untuk sakit kronik. Di antara kaedah yang biasa digunakan ialah terapi tabiat kognitif, biosuabalik dan bayang terarah (guided imagery). Teknik ini digunakan bagi menangani stres, mendapatkan tidur yang lebih baik dan hidup yang lebih berkualiti.

Jika dengan cara diet dan perubahan gaya hidup ini pun masih tidak dapat membantu mengurangkan sakit kronik, bermakna anda perlu berjumpa doktor untuk mendapatkan rawatan yang sewajarnya.

Maklumat selanjutnya dipanjangkan dalam artikel berikut….

7 Simple Tips to Manage Your Chronic Pain

Learn more about managing chronic pain and preventing it from affecting your professional and personal life.

Published May 9, 2011

Written by the Healthline Editorial Team

Talk About Your Pain

Talking about your pain may help reduce its effects. Studies reveal the benefits of psychotherapy—talk therapy— for chronic pain. Commonly utilized methods include cognitive behavioral therapy, biofeedback, and guided imagery. These techniques teach stress management and real-life coping skills. The goal for patients: Improved quality of life, better sleep, and reduced stress. Psychotherapy alone may not eliminate your chronic pain, but it can be effective in managing it.

Is it Acute or Chronic Pain?

Identifying which type of pain you have is the first step to taking control.

Acute pain comes on suddenly. It can be brief or last for weeks or months. Acute pain goes away once the cause has been treated or healed.

Chronic pain is ongoing pain. It persists for months or years and affects your physical and emotional well-being. It may result from an injury or infection or be psychogenic, meaning it is unrelated to injury.

Stay Hydrated

Dehydration may aggravate the symptoms of some chronic conditions, like headaches and back pain. Although it may be tempting to load up on coffee, sodas, or juices, their diuretic effect makes them poor sources for hydration. Water keeps you hydrated without the extra calories, sodium, or caffeine.

Don’t wait until you’re thirsty. Following the 8 by 8 rule—eight 8-ounce glasses of water a day.

Foods to Eat

An easy-to-digest diet, free from processed foods, can alleviate inflammation. Choose foods that will alkalinize your system and make your body less acidic, increasing its resistance to chronic pain and ability to fight fatigue.

Foods that may alleviate pain include leafy greens, foods high in omega-3 fatty acids, asparagus, low-sugar fruits (cherries, cranberries, plums, pineapple) and soy products.

Foods to Limit

A common cause of pain is inflammation, and certain chemicals in foods can increase inflammation, including:

nightshade vegetables (tomatoes, eggplant)

dairy

chocolate

eggs

citrus fruits

high-fat red meat

wheat products

processed foods

red wine, coffee, tea, and sodas

Turn to Turmeric

This brightly colored spice is a beneficial treatment for many health conditions, including chronic pain. Known for its anti-inflammatory properties, turmeric increases ligament flexibility and boosts the immune system. Turmeric contains curcumin and has been used for centuries for its pain-relieving qualities. Curcumin provides a natural way to reduce inflammation in the body, without harming the liver or kidneys. Add turmeric to meals, or sprinkle it in your tea.

Yoga and Meditation

Yoga promotes both strength and flexibility while calming the mind and decreasing stress. This centuries-old practice offers a method of stress reduction that can help those suffering from chronic pain.

Asana, the physical postures of yoga, breathwork, and meditation are all tools in the pain-reduction kit. Stress makes muscles spasm. Because muscle spasms are a part of acute and chronic pain, practicing asana trains your body to relax.

Posture Perfect

Don’t always have time for the mat? There are simple ways to bring the posture of yoga into your life. Whether in front of the TV or using your computer at work, maintaining correct posture is essential in fighting pain.

Many of us fall prey to the C-slump (a rounded back, and head in front of the spine) which can impair nerve and blood flow. The goal: Keep your head directly above a tall, straight spine. This prevents strain on the back and neck muscles.

Talk About Your Pain

Talking about your pain may help reduce its effects. Studies reveal the benefits of psychotherapy—talk therapy— for chronic pain. Commonly utilized methods include cognitive behavioral therapy, biofeedback, and guided imagery. These techniques teach stress management and real-life coping skills. The goal for patients: Improved quality of life, better sleep, and reduced stress. Psychotherapy alone may not eliminate your chronic pain, but it can be effective in managing it.

More Ways to Manage Your Pain

When diet and lifestyle changes aren’t enough, you may need to seek additional methods to treat your pain. Always check with your doctor to see which alternatives are best for you. Additional methods to treat chronic pain include non-steroidal anti-inflammatory drugs (NSAIDs, such as aspirin, ibuprofen, and naproxen), acetaminophen (Tylenol), localized anesthetic, physical therapy, hypnosis, or surgery.

Source