Nutrition and Exercise Class Three: Nutrition and Exercise for Pain Management for Veterans August...
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Transcript of Nutrition and Exercise Class Three: Nutrition and Exercise for Pain Management for Veterans August...
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.