Tag: pain management

21-Day Meditation Challenge for those with Chronic Pain

meditation photoDespite research showing that mindfulness-based meditation is very beneficial for those of us dealing with chronic pain/illness, I have yet to maintain a daily committed meditation practice.  I have definitely tried…I have taken meditation classes through the pain clinic at my local hospital, as well as online classes, I have mindfulness apps on my phone, I have chronic pain mediation CDs, YouTube mindfulness videos favourited, and I own many books on the topic. I have resources galore but somehow after a week or two of meditating I stop. Often a month later I will start my practice again. I don’t think I am alone in this start and stop relationship with meditation. Am I? Please tell me I am not!

As my level of disability and pain increase, along with corresponding depression, I recognize that I truly MUST make meditation be part of my daily routine. This time I am adopting a multi-step preparation approach to ensure I stick to my goal of daily meditation! I would love for you to join me for the next 21 days (this is the length of time it apparently takes to make a practice a habit!).


6 STEPS TO PREPARING FOR A 21-DAY MEDITATION CHALLENGE

1) Make a public commitment to meditating
 I am writing this blog post.
2) Make a daily checklist or write daily meditation time on a calendar
I have printed a checklist and hung it on my fridge.
3) Create reminders
I am setting my phone to remind me daily. Once at 10am and again at 4pm in case I chose to ignore the first reminder!
4) Make a list of meditation resources for quick reference
My resources are listed after these steps (see below).
5) Pick a realistic time of day to meditate each day as well as a realistic length of time
I am choosing to meditate after I eat my breakfast cereal which is the first thing I do each morning.
I am committing to meditating a minimum of 10 minutes per day but with the hope that I will do more.
6) Report back to someone
I am reporting back to my therapist in two weeks.
I am also going to do a follow-up blog post.

I encourage you to follow the steps above or create your own. I would love to hear what additional steps or ideas you think would be help yourself and/or others to stick to a 21-day meditation challenge.


MY FAVOURITE CHRONIC PAIN MEDITATION RESOURCES
I have used ALL of the resources below so I can personally say I found them valuable.
I will put this list of meditation resources on the Meditation page of this website so you can refer back to them in the future. I will also add additional resources and details to the Meditation page that aren’t in this blog post. 

iPhone and iPad Apps:
Calm
Insight Timer
Mindful

CDs/Downloads:
Jon Kabat Zinn – Mindfulness Meditations for Pain Relief
Peter A. Levine – Freedom from Pain CD or download

Online Meditation Courses:
Oprah and Deepak Chopra’s –  21-Day Meditation Experience
Susannah Conway’s course – The Sacred Alone

Videos:
Click here to link to my Chronic Pain Meditation playlist on YouTube

Please let me know if you are going to join me on the 21- day challenge! I would love the motivation that comes from doing a challenge with others 🙂

Eating for Chronic Pain – what to eat and what to avoid

CP Food
Recent research is showing links between certain foods and chronic pain. I have reviewed this research extensively and summarized below, what foods and drinks can ease chronic pain and what ones can increase pain. 

*Please keep in mind that these are general suggestions and should be tailored to your existing health conditions.*

EASE PAIN by eating/drinking:

Ginger – lowers inflammation and muscle pain.
Onions – 
contain phytochemicals that reduce inflammation.
Sea Vegetables (Kelp and Dulse) – contain fucoidans shown to reduce pain and provides trace minerals.
Avocado –  high in Vitamin K can reduce pain and arthritis symptoms.
Tart Cherries or tart cherry juice – contain anthocyanins, which are thought to reduce inflammation.
Pineapple & Papaya – contain enzymes that break down protein that cause pain.
Garlic – contains phytochemicals that reduce inflammation.
Tumeric – lowers enzymes linked to inflammation…Curcumin is the ingredient that likely provides the benefit.
Olive Oil – contains oleocanthal may have the same effect as ibuprofen and other NSAIDs (nonsteroidal anti-inflammatory drugs).
Raw Coconut Water – contains potassium aiding in rehydration and thus reduces pain.
Walnuts – they are high in Omega-3 Fatty acids and antioxidants which may assist in reducing pain and inflammation.
Flax seeds – they are high in Omega-3 Fatty acids and antioxidants which may assist in reducing pain and inflammation.
Pumpkin seeds – they are high in Omega-3 Fatty acids and antioxidants which may assist in reducing pain and inflammation.
Fish (Salmon, tuna, mackerel, sardines, halibut, shrimp, snapper) – they are high in Omega-3 Fatty acids and antioxidants which may assist in reducing pain and inflammation.
Dark, leafy greens – these are high in antioxidants and creates alkalinity vs. acidity.
Acai berries – high in antioxidants and Omega 3s.
Blueberries – high in antioxidants.
Green Tea – contains numerous antioxidants.

AVOID eating/drinking:

Monosodium glutamate – found in soy sauce, broths, soy products, processed foods, yeast products, sprayed on food crops. Stimulates pain receptors.
Aspartame –extensive research show numerous dangers from consuming aspartame including chronic pain and fibromyalgia. Activates neurons causing increased sensitivity to pain.
Sugar – can drastically increase pain. Causes mineral loss as it extracts minerals from muscles and bones. Sugar also causes inflammation.
Red meat -corrosive free radicals from iron may promote inflammation. Also contains arachidonic acid, which may worsen inflammation and related pain and swelling.
Egg yolks -contain arachidonic acid, which causes inflammation.

REDUCE eating/drinking:

Yeast/Gluten -gluten can be seen as a foreign pathogen and inflammation is caused to fight it. It is found in wheat, rye, barley and some oats and it is also in processed foods.
Milk products  -contain high levels of casein which is hard for the body to process and can lead to inflammation.
Fried foods -contain Omega 6 fats, which can cause inflammation.
Carbohydrates -often cause inflammation.
Caffeine –increases inflammations and causes loss of minerals, Coffee prevents pain relief by blocking the receptor sites.
Alcohol –depletes minerals, causes inflammation, causes dehydration.

The journey of chronic pain

I have had a life-long passion for off-the-beaten-path travelling. By the age of thirty-five I had travelled to eighteen countries and my list of future trips was lengthy and included a camping adventure in Kenya and Tanzania. In October 2008 little did I realize when I stepped off the plane from a trip to Europe that this would be my last trip overseas indefinitely. Four days later, my recurring back injury put me in a state of disability that lasts to this day.

Because I am now unable to sit for even the shortest amount of time, travelling overseas is an impossibility. Now even a 30-minute car ride to my mother’s is an ordeal requiring me to lay a custom mattress flat in the back seat of a car while someone drives me to visit her. Long gone are the dreams of exploring other countries. Now I just wish for the ability to sit for the car ride to a nearby town to watch one of my nephews hockey games or to simply to be able to drive myself to the grocery store only a ten-minute drive from home.

The sadness, anger and depression that come with the loss of the ability to travel can be overwhelming. Often these feelings are triggered when opportunities arise that I am unable to participate in. Like two weeks ago when one of my best friend’s decided she wants to celebrate her 40th birthday, with our fellow girlfriends, in Las Vegas. I now have to endure listening to every detail of the planning of the trip and then hear the stories of the adventure upon their return.

Not even a week later, I received a group from my aunt saying she was organizing a family reunion in London, England in 2015. Each of my family members responded to the group email sharing their availability while I of course did not even bother to reply. I understand she was including me to let me know that I was invited but in some ways I wish I never even knew about the plan.

At these times the sadness becomes overwhelming and like so many people dealing with chronic pain, illness or disability, I ask “why me?” over and over. I try to figure out the lesson I am supposed to learn from my situation but in the end I am unable to make any sense of it. I try to be gentle with myself and recognize that these feelings are only to be expected; after all, the losses I have experienced are great. Anyone would be sad and question why it happened to them. In other words I normalize the feelings.

For myself, or anyone else though, I know it is important to not get stuck in this place of questioning and sadness. I allow myself to ask “why me?” and feel the sadness but then I compel myself to try and let go, move forward and get in touch with the present moment. I do this by concentrating on what is happening right now and identifying what I am grateful for, no matter how small. For instance I focus intently on the joy I feel from petting my cat who is curled up beside me or I call my nephew and listen as he excitedly tells me about his latest hockey game.

I reflect on my adventurous travels, each trip planned with the help of travel guidebooks and I realize that I am on a journey now but without any guidebooks. I continue on this chronic pain voyage as if I have been dropped off in the middle of a jungle in an unknown country; unsure of what to do, where to go, wondering if I will be okay. In the jungle I know I would focus, stay positive, take one step at a time and, most importantly, I would take time to appreciate my surroundings no matter how scared or lost I was. So that is exactly what I will aim to do on this, my chronic pain journey.

Do you struggle with travelling due to chronic pain? What do you do to stay positive and move forward? I would love to hear from you.