The 7 Approaches To Pain Management

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

More Than One Way To Kill Pain

This is Dr. Deepak Ravindran (MD, FRCA. FFPMRCA, EDRA. FIPP, DMSMed). He has decades of experience and is a specialist in acute and chronic pain management, anesthesia, musculoskeletal medicine, and lifestyle medicine.

A quick catch-up, first:

We’ve written about chronic pain management before:

Managing Chronic Pain (Realistically!)

As well as:

Science-Based Alternative Pain Relief

Dr. Ravindran’s approach

Dr. Ravindran takes a “trauma-informed care” approach to his professional practice, and recommends the same for others.

In a nutshell, this means starting from a position of not “what’s wrong with you?”, but rather “what happened to you?”.

This seemingly subtle shift is important, because it means actually dealing with a person’s issues, instead of “take one of these and call my secretary next month”. Read more:

What is Trauma-Informed Care?

Pain itself can be something of a many-headed hydra. Dr. Ravindran’s approach is equally many-headed; specifically, he has a 7-point plan:

Medications

Dr. Ravindran sees painkillers (and a collection of other drugs, like antidepressants and muscle relaxants) as a potential means to an end worth exploring, but he doesn’t expect them to be the best choice for everyone, and nor does he expect them to be a cure-all. Neither should we. He also advises being mindful of the drawbacks and potential complications of these drugs, too.

Interventions

Sometimes, surgery is the right choice. Sometimes it isn’t. Often, it will change a life—one way or the other. Similar to with medications, Dr. Ravindran is very averse to a “one size fits all” approach here. See also:

The Insider’s Guide To Making Hospital As Comfortable As Possible

Neuroscience and stress management

Often a lot of the distress of pain is not just the pain itself, but the fear associated with it. Will it get worse if I move wrong or eat the wrong thing? How long will it last? Will it ever get better? Will it get worse if I do nothing?. Dr. Ravindran advises tackling this, with the same level of importance as the pain itself. Here’s a good start:

Stress, And Building Psychological Resilience

Diet and the microbiome

Many chronic illnesses are heavily influenced by this, and Dr. Ravindran’s respect for lifestyle medicine comes into play here. While diet might not fix all our ills, it certainly can stop things from being a lot worse. Beyond the obvious “eat healthily” (Mediterranean diet being a good starting point for most people), he also advises doing elimination tests where appropriate, to screen out potential flare-up triggers. You also might consider:

Four Ways To Upgrade The Mediterranean Diet

Sleep

“Get good sleep” is easy advice for those who are not in agonizing pain that sometimes gets worse from staying in the same position for too long. Nevertheless, it is important, and foundational to good health. So it’s important to explore—whatever limitations one might realistically have—what can be done to improve it.

If you can only sleep for a short while at a time, you may get benefit from this previous main feature of ours:

How To Nap Like A Pro (No More “Sleep Hangovers”!)

Exercise and movement

The trick here is to move little and often; without overdoing it, but without permitting loss of mobility either. See also:

The Doctor Who Wants Us To Exercise Less, And Move More

Therapies of the mind and body

This is about taking a holistic approach to one’s wellness. In Dr. Ravindran’s words:

❝Mind-body therapies are often an extremely sensitive topic about which people hold very strong opinions and sometimes irrational beliefs.

Some, like reiki and spiritual therapy and homeopathy, have hardly any scientific evidence to back them up, while others like yoga, hypnosis, and meditation/mindfulness are mainstream techniques with many studies showing the benefits, but they all work for certain patients.❞

In other words: evidence-based is surely the best starting point, but if you feel inclined to try something else and it works for you, then it works for you. And that’s a win.

Want to know more?

You might like his book…

The Pain-Free Mindset: 7 Steps to Taking Control and Overcoming Chronic Pain

He also has a blog and a podcast.

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • How To Engage Your Whole Brain
  • How a Friend’s Death Turned Colorado Teens Into Anti-Overdose Activists
    Colorado teens push for law allowing naloxone in schools after friend’s fentanyl death. Students take action to save lives.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Plant-Based Healthy Cream Cheese

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Cream cheese is a delicious food, and having a plant-based diet isn’t a reason to miss out. Here we have a protein-forward nuts-based cream cheese that we’re sure you’ll love (unless you’re allergic to nuts, in which case, maybe skip this one).

    You will need

    • 1½ cups raw cashews, soaked in warm water and then drained
    • ½ cup water
    • ½ cup coconut cream
    • Juice of ½ lemon
    • 3 tbsp nutritional yeast
    • ½ tsp onion powder
    • ½ tsp garlic powder
    • ½ tsp black pepper
    • ½ tsp cayenne pepper
    • ¼ tsp MSG, or ½ tsp low-sodium salt
    • Optional: ⅓ cup fresh basil

    Method

    (we suggest you read everything at least once before doing anything)

    1) Blend all of the ingredients until creamy.

    2) Optional: leave on the countertop, covered, for 1–2 hours, if you want a more fermented (effectively: cheesy) taste.

    3) Refrigerate, ideally overnight, before serving. Serving on bagels is a classic, but you can also enjoy with the Healthy Homemade Flatbreads we made yesterday

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

    Share This Post

  • Can I Eat That? – by Jenefer Roberts

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The answer to the question in the title is: you can eat pretty much anything, if you’re prepared for the consequences!

    This book looks to give you the information to make your own decisions in that regard. There’s a large section on the science of glucose metabolism in the context of food (other aspects of glucose metabolism aren’t covered), so you will not simply be told “raw carrots are good; mashed potatoes are bad”, you’ll understand many factors that affect it, e.g:

    • Macronutrient profiles of food and resultant base glycemic indices
    • How the glycemic index changes if you cut something, crush it, mash it, juice it, etc
    • How the glycemic index changes if you chill something, heat it, fry it, boil it, etc
    • The many “this food works differently in the presence of this other food” factors
    • How your relative level of insulin resistance affects things itself

    …and much more.

    The style is simple and explanatory, without deep science, but with good science and comprehensive advice.

    There are also the promised recipes; they’re in an appendix at the back and aren’t the main meat of the book, though.

    Bottom line: if you’ve ever found it confusing working out what works how in the mysterious world of diabetes nutrition, this book is a top tier demystifier.

    Click here to check out Can I Eat That?, and gain confidence in your food choices!

    Share This Post

  • Pomegranate’s Health Gifts Are Mostly In Its Peel

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Pomegranate Peel’s Potent Potential

    Pomegranates have been enjoying a new surge in popularity in some parts, widely touted for their health benefits. What’s not so widely touted is that most of the bioactive compounds that give these benefits are concentrated in the peel, which most people in most places throw away.

    They do exist in the fruit too! But if you’re discarding the peel, you’re missing out:

    Food Applications and Potential Health Benefits of Pomegranate and its Derivatives

    “That peel is difficult and not fun to eat though”

    Indeed. Drying the peel, especially freeze-drying it, is a good first step:

    ❝Freeze drying peels had a positive effect on the total phenolic, tannins and flavonoid than oven drying at all temperature range. Moreover, freeze drying had a positive impact on the +catechin, -epicatechin, hesperidin and rutin concentrations of fruit peel. ❞

    Source: Effect of drying on the bioactive compounds, antioxidant, antibacterial and antityrosinase activities of pomegranate peel

    Once it is freeze-dried, it is easy to grind it into a powder for use as a nutritional supplement.

    “How useful is it?”

    Studies with 500mg and 1000mg per day in people with cases of obesity and/or type 2 diabetes saw significant improvements in assorted biomarkers of cardiometabolic health, including blood pressure, blood sugar levels, cholesterol, and hemoglobin A1C:

    It also has anticancer properties:

    …and neuroprotective benefits:

    …and it may protect against osteopenia and osteoporosis, but we only have animal or in vitro studies so far, for example:

    Want to try it?

    We don’t sell it, but you can buy pomegranates at your local supermarket, or buy the peel extract ready-made from online sources; here’s an example on Amazon for your convenience

    (the marketing there is for use of the 100% pomegranate peel powder as a face mask; it also has health benefits for the skin when applied topically, but we didn’t have time to cover that today)

    Enjoy!

    Share This Post

Related Posts

  • How To Engage Your Whole Brain
  • The Mindful Body – by Dr. Ellen Langer

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Fear not, this is not a “think healing thoughts” New Age sort of book. In fact, it’s quite the contrary.

    The most common negative reviews for this on Amazon are that it is too densely packed with scientific studies, and some readers found it hard to get through since they didn’t find it “light reading”.

    Counterpoint: this reviewer found it very readable. A lot of it is as accessible as 10almonds content, and a lot is perhaps halfway between 10almonds content in readability, and the studies we cite. So if you’re at least somewhat comfortable reading academic literature, you should be fine.

    The author, a professor of psychology (tenured at Harvard since 1981), examines a lot of psychosomatic effect. Psychosomatic effect is often dismissed as “it’s all in your head”, but it means: what’s in your head has an effect on your body, because your brain talks to the rest of the body and directs bodily responses and actions/reactions.

    An obvious presentation of this in medicine is the placebo/nocebo effect, but Dr. Langer’s studies (indeed, many of the studies she cites are her own, from over the course of her 40-year career) take it further and deeper, including her famous “Counterclockwise” study in which many physiological markers of aging were changed (made younger) by changing the environment that people spent time in, to resemble their youth, and giving them instructions to act accordingly while there.

    In the category of subjective criticism: the book is not exceptionally well-organized, but if you read for example a chapter a day, you’ll get all the ideas just fine.

    Bottom line: if you want a straightforward hand-holding “how-to” guide, this isn’t it. But it is very much information-packed with a lot of ideas and high-quality science that’s easily applicable to any of us.

    Click here to check out The Mindful Body, and indeed grow your chronic good health!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • An Apple (Cider Vinegar) A Day…

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    An Apple (Cider Vinegar) A Day…

    You’ve probably heard of people drinking apple cider vinegar for its health benefits. It’s not very intuitive, so today we’re going to see what the science has to say…

    Apple cider vinegar for managing blood sugars

    Whether diabetic, prediabetic, or not at all, blood sugar spikes aren’t good for us, so anything that evens that out is worth checking out. As for apple cider vinegar…

    Diabetes Control: Is Vinegar a Promising Candidate to Help Achieve Targets?

    …the answer found by this study was “yes”, but their study was small, and they concluded that more research would be worthwhile. So…

    The role of acetic acid on glucose uptake and blood flow rates in the skeletal muscle in humans with impaired glucose tolerance

    …was also a small study, with the same (positive) results.

    But! We then found a much larger systematic review was conducted, examining 744 previously-published papers, adding in another 14 they found via those. After removing 47 duplicates, and removing another 15 for not having a clinical trial or not having an adequate control, they concluded:

    ❝In this systematic review and meta-analyses, the effect of vinegar consumption on postprandial glucose and insulin responses were evaluated through pooled analysis of glucose and insulin AUC in clinical trials. Vinegar consumption was associated with a statistically significant reduction in postprandial glucose and insulin responses in both healthy participants and participants with glucose disorder.❞

    ~ Sishehbor, Mansoori, & Shirani

    Check it out:

    Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials

    Apple cider vinegar for weight loss?

    Yep! It appears to be an appetite suppressant, probably moderating ghrelin and leptin levels.

    See: The Effects of Vinegar Intake on Appetite Measures and Energy Consumption: A Systematic Literature Review

    But…

    As a bonus, it also lowers triglycerides and total cholesterol, while raising HDL (good cholesterol), and that’s in addition to doubling the weight loss compared to control:

    See for yourself: Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial

    How much to take?

    Most of these studies were done with 1–2 tbsp of apple cider vinegar in a glass of water, at mealtime.

    Obviously, if you want to enjoy the appetite-suppressant effects, take it before the meal! If you forget and/or choose to take it after though, it’ll still help keep your blood sugars even and still give you the cholesterol-moderating benefits.

    Where to get it?

    Your local supermarket will surely have it. Or if you buy it online, you can even get it in capsule form!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Hospitals worldwide are short of saline. We can’t just switch to other IV fluids – here’s why

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Last week, the Australian Therapeutic Goods Administration added intravenous (IV) fluids to the growing list of medicines in short supply. The shortage is due to higher-than-expected demand and manufacturing issues.

    Two particular IV fluids are affected: saline and compound sodium lactate (also called Hartmann’s solution). Both fluids are made with salts.

    There are IV fluids that use other components, such as sugar, rather than salt. But instead of switching patients to those fluids, the government has chosen to approve salt-based solutions by other overseas brands.

    So why do IV fluids contain different chemicals? And why can’t they just be interchanged when one runs low?

    Pavel Kosolapov/Shutterstock

    We can’t just inject water into a vein

    Drugs are always injected into veins in a water-based solution. But we can’t do this with pure water, we need to add other chemicals. That’s because of a scientific principle called osmosis.

    Osmosis occurs when water moves rapidly in and out of the cells in the blood stream, in response to changes to the concentration of chemicals dissolved in the blood plasma. Think salts, sugars, nutrients, drugs and proteins.

    Too high a concentration of chemicals and protein in your blood stream leads it to being in a “hypertonic” state, which causes your blood cells to shrink. Not enough chemicals and proteins in your blood stream causes your blood cells to expand. Just the right amount is called “isotonic”.

    Mixing the drug with the right amount of chemicals, via an injection or infusion, ensures the concentration inside the syringe or IV bag remains close to isotonic.

    A woman connected to an IV drip looks out a hospital window.
    Australia is currently short on two salt-based IV fluids. sirnength88/Shutterstock

    What are the different types of IV fluids?

    There are a range of IV fluids available to administer drugs. The two most popular are:

    • 0.9% saline, which is an isotonic solution of table salt. This is one of the IV fluids in short supply
    • a 5% solution of the sugar glucose/dextrose. This fluid is not in short supply.

    There are also IV fluids that combine both saline and glucose, and IV fluids that have other salts:

    • Ringer’s solution is an IV fluid which has sodium, potassium and calcium salts
    • Plasma-Lyte has different sodium salts, as well as magnesium
    • Hartmann’s solution (compound sodium lactate) contains a range of different salts. It is generally used to treat a condition called metabolic acidosis, where patients have increased acid in their blood stream. This is in short supply.

    What if you use the wrong solution?

    Some drugs are only stable in specific IV fluids, for instance, only in salt-based IV fluids or only in glucose.

    Putting a drug into the wrong IV fluid can potentially cause the drug to “crash out” of the solution, meaning patients won’t get the full dose.

    Or it could cause the drug to decompose: not only will it not work, but it could also cause serious side effects.

    An example of where a drug can be transformed into something toxic is the cancer chemotherapy drug cisplatin. When administered in saline it is safe, but administration in pure glucose can cause life-threatening damage to a patients’ kidneys.

    What can hospitals use instead?

    The IV fluids in short supply are saline and Hartmann’s solution. They are provided by three approved Australian suppliers: Baxter Healthcare, B.Braun and Fresenius Kabi.

    The government’s solution to this is to approve multiple overseas-registered alternative saline brands, which they are allowed to do under current legislation without it going through the normal Australian quality checks and approval process. They will have received approval in their country of manufacture.

    The government is taking this approach because it may not be effective or safe to formulate medicines that are meant to be in saline into different IV fluids. And we don’t have sufficient capacity to manufacture saline IV fluids here in Australia.

    The Australian Society of Hospital Pharmacists provides guidance to other health staff about what drugs have to go with which IV fluids in their Australian Injectable Drugs Handbook. If there is a shortage of saline or Hartmann’s solution, and shipments of other overseas brands have not arrived, this guidance can be used to select another appropriate IV fluid.

    Why don’t we make it locally?

    The current shortage of IV fluids is just another example of the problems Australia faces when it is almost completely reliant on its critical medicines from overseas manufacturers.

    Fortunately, we have workarounds to address the current shortage. But Australia is likely to face ongoing shortages, not only for IV fluids but for any medicines that we rely on overseas manufacturers to produce. Shortages like this put Australian lives at risk.

    In the past both myself, and others, have called for the federal government to develop or back the development of medicines manufacturing in Australia. This could involve manufacturing off-patent medicines with an emphasis on those medicines most used in Australia.

    Not only would this create stable, high technology jobs in Australia, it would also contribute to our economy and make us less susceptible to future global drug supply problems.

    Nial Wheate, Professor and Director Academic Excellence, Macquarie University and Shoohb Alassadi, Casual academic, pharmaceutical sciences, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: