Nutrition and Exercise

Class Three: Nutrition and Exercise for Pain Management for Veterans

August 29, 2015By Heather Díamani

The Connection Between Nutrition & Exercise for Pain

You are what you eat.

Nutrition and Exercise are a marriage, you can’t have one without the other

A nutritious diet and regular exercise can help improve your pain

Benefits of Nutrition & Exercise for Pain

Benefits of Nutrition

Eating a healthy diet can improve inflammation and circulation

If heavy, losing weight though a nutritious diet can help relieve pressure on the painful areas

Replace medication with natural foods. Experience no side effects!

Benefits of Exercise

Strengthen weak injured muscles

Improve balance and flexibility

Improve posture

Weight loss through exercise for heavy people helps relieve extra pressure

What Your Diet Should Look like: Example of Healthy Eating

Men ages 19-50: Aim for 3 cups (or servings) of vegetables daily, 2 cups of fruit daily, 7-8 ounces of grains daily, 6-6.5 ounces of protein daily, 3 cups low-fat or non-fat dairy daily

Women ages 19-30: 2 cups of vegetables daily, 2 cups fruit daily, 6 ounces of grains daily, 5.5 ounces of protein daily, 3 cups low-fat or non-fat dairy daily

Women ages 31-50: 2 cups of vegetables daily, 1.5 cups fruit daily, 6 ounces grains daily, 5 ounces of protein daily, 3 cups low-fat or non-fat dairy daily (ChooseMyPlate, 2015)

Calories intake will vary with height, weight and age. Check your intake at: https://www.supertracker.usda.gov

Effects of Sugar and Alcohol on Pain

Sugar causes attack on tissues and cells which can cause inflammation

Body can naturally regulate inflammation unless sugar interrupts the regulatory system.

Medication and alcohol don’t mix; it causes more damage to the liver.

Alcohol may only provide temporary relief. Alcohol abuse can be an issue. Alcohol is a depressant.

Herbs and Supplements for Pain

Herbs

Turmeric for inflammation

Devils Claw for joint pain (anti-inflammatory)

Kava (relaxing, analgesic)

Topical capsaicin cream for sore muscles

Cramp bark for muscle spasms

Meadowsweet for joint and muscle pain (anti-inflammatory, mild analgesic)

(Skidmore-Roth, 2010)

Supplements

L-Glutamine for muscle and tissue pain

Vitamin D and Calcium for joint health

Glucosamine sulfate for joint pain

SAMe for osteoarthritis

Magnesium for migraines, muscle spams, fibromyalgia

Acetyl-L-carnitine for nerve pain

(Keifer, 2012)

Importance of HydrationDrink water to avoid inflammation!

Water helps lubricate joints

Water helps avoid or alleviate muscle cramps

Keep muscles and tissues functioning properly

Water cleanses out toxins

Water can aid in weight loss by speeding metabolism

Improves digestion

Can improve headaches caused by dehydration

Exercise for Pain Management

Strength training (resistance band exercises or weightless workouts)

Yoga

Tai-Chi

Cardio on the bike if jogging is painful

Consider a personal trainer that can create exercises

Importance of Stretching or Foam Rolling

Stretching

Relieve muscle tension or aches

Improve flexibility

Increase blood flow and oxygen to muscles

Improve range of motion

Foam Rolling

Soothes tight muscles

Decreases lactic acid build up

Limit soreness and tightness by increasing blood flow and flexibility

Time to Stretch!

Let’s watch this video and stretch together: https://www.youtube.com/watch?v=6LuXDbNxV7M

Self-Assessment & Create Your Own Plan

Fill out the Diet Assessment Questionnaire

Fill out exercise assessment

Create your own pain management plan

References

ChooseMyplate (2015). “Daily recommended intakes”. United States Department of Agriculture. Retrieved from: http://www.choosemyplate.gov

Keifer, D (2012). “Supplements for Pain Relief”. WebMD. Retrieved from: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/chronic-pain-relief?page=4

Lasich, C. (2009). “Sugar leads to spike in chronic pain”. Health Central. Retrieved from: http://www.healthcentral.com/chronic-pain/c/23153/92035/goblins-pain/

Skidmore-Roth, L. (2010). Herbs and Natural Supplements (4th ed.). El Paso, TX: Mosby-Elsevier Publishing.

The End!Thank you all so much for coming! Congrats on taking the steps to take control of your pain!