Drugless Pain Solutions

Easy Ways to Reduce Your Reliance on Over-the-Counter Pain Medications

Did you know that your dietary choices directly contribute to inflammation, pain and suffering? Americans take an inordinate amount of medication to reduce pain and inflammation. In fact, it is estimated that each year, Americans purchase literally billions of over-the-counter anti-inflammatory drugs. How do these medications work? By inhibiting the enzymes that normally convert dietary fatty acids into inflammation-producing chemicals that can cause pain. We take medications as a short-term "fix," rather than getting to the source of the problem - poor diet - and making changes. By the way, the side effects from these medications range from intestinal ulcers to reduced bone health, stroke and heart attack. Clearly, it is a good idea to use these medications sparingly.

The modern diet consists largely of nutrient-free calories: approximately 20% from refined sugar, 20% from refined flour and 20% from refined oils derived from corn, safflower seeds, sunflower seeds, cottonseeds, peanuts and soy. Oh, and don't forget another 10 - 20% from overweight or obese animals. That means for too many people, 80% of the calories they consume promote inflammation and thus pain, and lack any appreciable nutrient quality at all.

So the first order of business is to reduce the consumption of foods that cause inflammation and pain. Refined oils and fatty meats are known to contain an excessive amount of omega-6 fatty acids, which are generally inflammatory compared to omega-3 fatty acids. Oily potato and corn chips are excellent examples of foods whose calories are derived largely from the oils mentioned above (which contain only omega-6 fatty acids). In contrast, omega-3s are found in green vegetables, certain seeds (flax, chia and hemp), fish, and wild game or grass-fed animals, from which less than 10% of the average Americans calories are derived.

Most of our calories should come from vegetables, fruit, fish, lean meats and nuts. These foods are the best sources of calories to reduce heart disease because of their anti-inflammatory nature.

You can also consider supplements to help reduce inflammation and pain.

Fish Oil: Fish oil is one of the more popular supplements on the market today and can be taken by almost anyone who is not taking blood-thinning medications.

Vitamin D: Vitamin D has emerged in recent years as a vitamin that has anti-inflammatory and anti-pain benefits. Autoimmune diseases, such as rheumatoid arthritis, are inflammatory in nature and known to be associated with vitamin D deficiency. Low back pain and widespread pain that can be confused with fibromyalgia are also known to be associated with vitamin D deficiency. We get vitamin D from the sun, but its production is reduced 95% when a sunscreen with a SPF of 8 or greater is applied to the skin. There are no foods that contain adequate amounts of vitamin D, so we must either get vitamin D from the sun or from supplements.

Magnesium: Ever since I can remember, we have been bombarded with information about calcium, while magnesium is rarely emphasized. So the average American's intake of magnesium is well below the recommended daily allowance and this has been associated with the expression of numerous conditions including heart disease, hypertension, diabetes, osteoporosis, headache, chronic inflammation, and an increase in nervous system excitability.

Probiotics: Research is emerging that implicates poor digestive function with musculoskeletal pain expression. This speaks to the need to drastically reduce our consumption of sugar, flour products and refined oils that are devoid of fiber and known to compromise healthy gut bacteria. Supplementation with healthy bacteria called probiotics are known to reduce intestinal inflammation, and for many this translates into less musculoskeletal pain as well.

Ginger and Turmeric: Most herbs that we use to spice our meals are known to have anti-inflammatory functions. The most well-studied in the context of inflammation and pain are ginger and turmeric. Each has been shown to reduce musculoskeletal pain. The most economical way to take ginger and turmeric is with meals as an added spice. However, supplements are available and widely utilized - you can even spice your food with the supplements.

B Vitamins: The creation of cellular energy requires most B-complex vitamins. While B vitamins are not traditionally viewed as anti-inflammatory or analgesic, human and animal research suggests that B-vitamin supplementation may offer pain-reducing benefits.

Life is challenging enough without having to deal with the additional burden of physical pain and suffering. Simple dietary and supplement strategies have brought substantial relief to many individuals - so what are you waiting for? Instead of turning to drugs for temporary relief to your pain, think about switching to simple drugless solutions today.

The Human Animal Bond

If you’re an animal lover, like I am, it should come as no surprise that pets can be good for your health. As a constant source of enjoyment and faithful companionship, your canine or feline companion can help reduce stress, lower blood pressure and aid in recovery from illness.

Good for Your Heart
The link between mind and body permeates every area of life. Relaxation, meditation and stress management have become accepted tools for reducing blood pressure. Research shows the mere presence of a pet reduces resting heart rate and lowers blood pressure. By some accounts, the reduction in blood pressure is equivalent to eating a low-salt diet or cutting back on alcohol consumption. Since pet owners have measurably lower levels of cholesterol and blood pressure, pet ownership may be one of the best ways to predict the chance of surviving a heart attack.
For most people, stroking a pet or watching fish swim in an aquarium promotes relaxation. In a laboratory study of college students, petting a friendly dog lowered their blood pressure, heart rate and anxiety level. And patients who watched fish in an aquarium in a waiting room before undergoing oral surgery experienced the same reduction in anxiety and discomfort as those who underwent hypnosis prior to surgery.

Better Overall Health
According to researchers, pet owners seem to have better overall health than non-pet owners. A comprehensive survey of more than 11,000 Australians, Chinese and Germans showed that pet owners made 15 percent to 20 percent fewer annual visits to the doctor than non-pet owners. The healthiest group who went to the doctor the least continuously owned a pet; the next healthiest group had obtained a pet for the first time during the study period; and the least healthy groups were people who had never owned a pet or no longer did.

Pets, especially dogs, encourage physical activity, which can boost overall health and wellness and combat depression. A study at Cambridge University found that owning a pet improved general health in as little as one month. Pet owners often are more active because they can walk or run with their dog or play with their cat to burn a few extra calories. Like any enjoyable activity, playing with a dog or cat can elevate levels of serotonin and dopamine, neurotransmitters known for their calming properties. A daily walk with a dog gets you out into the world with other people and animals and encourages exercise, both of which counteract depression.

Is a Pet Right for You?
Although dogs and cats are the most common choices, a therapeutic benefit is available with any type of animal – birds, fish, rodents, reptiles – as long as it is of interest to you. The most important criterion is that you choose a pet that suits your temperament, living space and lifestyle.

In recent years, cats have replaced dogs as America’s most popular pet, no doubt due to the fact that cats are easier to care for. While dogs have to be walked outside, cats are content to lounge indoors. If you have children under six years old, an adult cat is a better choice than a kitten. Cats can live to around 20 years of age so be sure you’re ready for a long-term commitment.
A dog is an excellent choice if you have lots of space and time to exercise and play. Dogs require significant interaction with people and depending on the breed, may need obedience training and regular grooming. If someone in your household is allergic to dogs, there are many breeds known for their hypoallergenic qualities, such as the Greyhound, Lhasa Apso, Poodle, Yorkshire Terrier, and many others.

Small mammals like rabbits, hamsters and guinea pigs are convenient because they generally live in a cage or self-contained habitat. But like cats and dogs, they can require a great deal of human attention and maintenance. Because they can be fragile and difficult to handle, these pets are best for children ages 8 and up. Birds and fish, though slightly less cuddly and lovable, can make ideal pets. Birds are intelligent, sociable and amusing companions. They can require substantial human interaction, including time outside the cage, and can be messy and difficult to handle for children under 8 years of age. Fish in an aquarium can be relaxing and fascinating to watch, but be prepared – their care and maintenance can be time-consuming with regular tank cleaning, daily feedings and upkeep.

Like every person, every pet is unique. Be sure to choose carefully as your new friend may be with you for many years. Here are a few important considerations when choosing a pet:

• Think before you buy. Avoid adopting or buying a pet on a whim. Pet shops are prime targets for impulse buying. Go home and sleep on it before taking the leap.


• Shop around. Take the time to learn about the kind of pet you are considering buying – size, activity level, nutritional needs, common health issues – before making a long-term commitment. A new pet can change the structure of a family and should be acceptable to all family members.


• Visit your local humane society and animal rescue organizations, walk through and interact with some of the animals. Try to observe each one’s positive and negative points and see how comfortable you are on a one-on-one basis.


• Find a pet that suits your lifestyle. Are you a night owl or a morning person? Some pets spend much of the day asleep and are active at night. Do you work long hours? While some pets get lonely by themselves, others are happy to be left alone. Do you have children? Are they old enough not to be a threat to the pet you choose? If you spend significant time traveling, who will care for the pet while you are away?


• Find a pet that fits your home environment. Do you live in a house or apartment? Do you have a backyard? Is it fenced? How will your neighbors feel about this new pet?


• Analyze why you want a pet. What purpose will this pet serve in your life? If you’d like your pet to be like a family member, you probably want a dog or cat. Do you want a pet that is independent or are you hoping to spend hours running or playing with your pet? Cat people tend to have different traits than dog people – choose the wrong one and you may not bond. If you want a cute and cuddly companion, a frog or turtle may not be the right pet for you. If you want to teach your pet tricks and interact with it, an intelligent pet like a dog, cat or ferret might be the right choice.


• Decide if the timing is right. Is this a good time in your life to own a pet? If you already have other pets, how will they get along with the new one? How stable are your human relationships? Are you in good health?


• Consider how long you want your pet around. How long do you expect your pet to live? Dogs and cats generally live 12-16 years, though many live longer. Tortoises and goldfish can have life spans similar to our own. Small parrots live 8-14 years and larger ones 35-60 years, whereas mice are old at two years of age.


• Determine if you can meet your pet’s needs. Research online or at the library how much care your pet will need. Be sure you have enough time to properly feed and clean up after it. Pets get bored if they don’t get enough attention, which can lead to a variety of unwanted behaviors.


• Decide how much you want to spend. Depending on the pet you choose, the costs can really add up. In addition to the initial cost of the pet, you have to budget for a home or cage, high-quality food, toys, veterinary care, grooming and pet sitters.

Pets hold a special place in the lives of their owners. They boost morale and optimism, encourage playfulness and laughter, and satisfy the need to love and be loved. Those who have experienced a brisk walk or game of fetch with the dog or an evening cuddling with a purring cat don’t need studies to know that pet ownership is good for the soul. Of course, a pet is a serious responsibility, but with careful planning, the return on your investment can add years of joy to your life.