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Download Our Free Guide: Five Tips for Chronic Joint Pain

Strategy 1: Anti-inflammatory Diet

Nutrition plays a significant role in the amount of inflammation in your body. Chronic inflammationis the silent killer and it certainly plays a role in the level of pain you experience, but you can fight it with the right foods. An anti-inflammatory diet is one that focuses on whole foods, not processed ones, and eliminates the foods that promote inflammation.

Here are some tips​:

  • Prioritize lean protein (grass fed, free range, nontoxic), include plenty of organic vegetables, colorful fruits, and whole grains.
  • Healthy fats from avocados, olive oil and coconut oil as well as fatty wild caught fish, like salmon, are your allies.
  • Include antioxidant rich foods like berries and green tea.
  • Stay hydrated by drinking plenty of filtered water throughout the day.
  • Here’s the most important part: No sugar, no processed foods (large ingredient list items), minimize alcohol and no unhealthy fats like seed oils (think fried stuff).
  • No simple carbs like breads and pastas. All of these promote inflammation and will keep you living in pain.

Strategy 2: Regular (not once a month) low impact exercise

Being sedentary can increase pain significantly. Movement reduces pain. That’s why the first thing you do when you burn your hand on the stove is shake it. Get moving! It will reduce your pain, improve mood and enhance overall health.
Here’s how:

  • Start small. Walking. Not a marathon, maybe just around the block to start.
  • Consider swimming, yoga or cycling. These are all low impact on your joints.
  • Listen to your body! Do not push.
  • Aim for consistency not intensity. You don’t have to be perfect, you just have to make progress.

Strategy 3: Stress reduction techniques

Mind-body techniques are powerful tools to help reduce stress, calm the physical body and alleviate pain. Here are some tips:
  • Meditation or mindfulness.
  • Start with just a few minutes per day and try to increase to 15–20 minutes per session. There are great apps for this.
  • Breathwork. Start with simple box breathing — 4 seconds in, hold 4 seconds, out 4 seconds, hold 4 seconds… repeat until fully relaxed.
  • Yoga and tai chi are wonderful practices that combine all of these.

Strategy 4: Prioritize sleep!! Quality sleep is vital

The goal is 7-8 hours of uninterrupted sleep.

Here’s how:

  • Develop a consistent sleep–wake cycle. Go to bed at the same time, no exceptions.
  • Prepare your bedroom: quiet, dark, and at a temperature around 69–70 degrees.
  • Limit screen time to 1 hour before bed. No exceptions! Blue light disrupts sleep patterns.
  • Limit food intake and physical activity to at least 3 hours before bed.
  • Trouble going to sleep? Consider breathwork, meditation, or a warm bath.

Strategy 5: Find a doctor who listens and understands what you’re going through.

Consider working with a doctor who understands all of the factors that contribute to chronic pain and employs the tools and strategies to overcome the issues you are facing, so that you can return to health and function better well into the future.
  • Find a doctor who understands that active participation by you will lead to the very best outcomes and is a partner in your health journey.
  • Remember, you deserve to live a life free from pain!