Stress can lead to inflammation, muscle spasms, and tension in your back.
Back pain is one of the most common medical conditions, affecting millions of people around the world.
But did you know that apart from physical triggers (like pulling a muscle or slipping a disc), back pain can be caused or worsened by stress? Back pain and stress have a complex relationship that can flow both ways.
Evidence suggests that chronic stress can lead to chronic pain and vice versa. For many people, this involves back pain.
According to a 2021 study, chronic stress eventually leads to cortisol dysfunction as well as problems with the body’s inflammatory response. Cortisol and inflammation problems lead to oxidative stress, free radical damage, cellular injury or aging, and tissue degeneration, all of which can lead to chronic pain.
In addition, research has shown that stress has a direct effect on pain processing.
Overall, stress can be linked to back pain in several ways:
Muscle tension: Stress can cause the muscles in your back to tense up, which can lead to stiffness and pain.
Increased sensitivity to pain: Stress can make the body more sensitive to pain. Research shows that critical life events can trigger changes in the limbic system and related neurotransmitters, which can change pain inhibitory mechanisms.
Inflammation: Chronic stress can lead to inflammation throughout the body, including in the back, which can cause pain.
Poor posture: When you’re stressed, your breathing patterns change and your shoulders hunch up, which can lead to strain and tension in your middle and upper back.
Reduced blood flow: During stressful times, your blood vessels may constrict, reducing blood flow to your back muscles and causing pain.
An analysis of 8,473 people found that severe stress was linked to a 2.8-fold increased risk of chronic low back pain compared to the general population. Another study of 77 police investigators found that stress was significantly linked to upper musculoskeletal pain. However, this particular study didn’t find a link between stress and lower back pain.
Stress-induced back pain varies from person to person and may show up differently, depending on its location.
Lower back pain is often characterized by a dull or sharp ache, stiffness, or muscle spasms, and it may also radiate to the legs or buttocks.
In contrast, upper back pain may cause a burning or stabbing sensation or a feeling of tightness or pressure between the shoulder blades. In some cases, upper back pain can also cause pain in the arms or chest.
How to tell if back pain is from stress
It can be challenging to determine whether back pain is specifically caused by stress since back pain can have many different causes. However, here are some signs that may suggest that your back pain is stress-related:
Physical and emotional stress: If you’ve been experiencing a lot of physical or emotional strain, such as from a demanding job or a difficult relationship, your back pain may be related to stress.
Gradual onset: If your back pain has developed slowly over time rather than suddenly, it could be a sign that it’s caused by stress-related tension in your muscles.
Lack of other symptoms: If you don’t have any other symptoms, such as numbness, tingling, or weakness, and your pain isn’t severe, it may be caused by stress.
Pain that comes and goes: Stress-related back pain may come and go depending on your stress levels, whereas pain caused by an injury or condition is likely to be more consistent.
Improvement with stress management techniques: If your pain improves with stress-reducing activities like exercise or deep breathing, it may be related to stress.
The duration of stress-related back pain may vary depending on several factors. In some cases, it can go away on its own within a few days or weeks. However, if the underlying stress is not addressed, the pain may persist or worsen over time.
Some research suggests that stress can predict the presence of back pain later on. A study of 588 people found that, within a 2-year follow-up, the following stress types were identified as risk factors for back pain intensity and disability:
Heat therapy: Applying heat to the affected area can help relax the muscles and reduce pain. You can use a heating pad or hot water bottle or take a warm bath.
Massage: Massaging the affected area can help relieve tension and reduce pain. You can try self-massage techniques or see a professional massage therapist.
Stretch: Stretches that target the lower back, such as knee-to-chest stretches and cat-cow stretches, can help relieve tension in your back muscles.
Stress and back pain are two interconnected conditions that can significantly impact your quality of life. Regular exercise, stretching, and good posture can help alleviate back pain, while stress management techniques like meditation and deep breathing can help reduce stress levels.
If you’re living with stress-related back pain, seek the help of a healthcare professional, such as a physical therapist or a counselor, who can provide valuable guidance and support in managing these issues.
These shower steamers are great for self-care and make great gifts. I’ve looked on Amazon and was surprised by how expensive Steamers are. Treat yourself, your friends, and to family to these favorite shower steamers.
Add all the dry ingredients to a large, non-metallic bowl and whisk until blended. Drop the essential oils on the dry ingredients, and stir to combine. The essential oils can create droplets, which will dissolve in the following step.
Spray the mixture with a little water and incorporate it immediately to avoid a reaction. If you don’t have a spray bottle, sprinkle water on the mixture using a teaspoon.
Put on nitrile gloves to protect your hands when kneading the mixture as the citric acid can irritate sensitive skin and nail polish. The mixture should feel like damp sand and be wet enough to hold its shape when pressed together. If using colored mica and dried herbs or flowers, add them to the mixture.
Fill the silicone mold with the mixture, and press firmly into the mold using your fingertips, paying attention to the edges. Let the mixture dry for 24-48 hours. Making shower steamers can be affected by the humidity; in a humid environment, the drying time may be longer. When they feel hard and solid, carefully peel back the mold and gently pop out of the disk. Store the steamers in an airtight container or jar, and ensure that the steamers aren’t exposed to water or moisture. The shelf life is one year.
Before use, let warm water run for several minutes to moisturize the air. It’s best to place the steamer away from the running water and the drain. Ideally, only the bottom of the tabs should be wet. You can also put a shower steamer in a soap dish. Breathe in deeply as the essential oils vaporize.
These are a year-round self-care treat. Make a huge batch and then you have some for gifts. Don’t forget your self-care, save some for yourself.
I want to send a special thank you to Dr. Alvin May and Erin Cernuda from Jackson Clara Publishing, LLC for sending me Heal Your Wound to read and review.
About the Arthor
Dr. Alvin May is a general surgeon and wound care physician serving the Southern California area for over ten years. He is a graduate of Harvard Medical School and trained in general surgery at the Boston Medical Center. Shortly after starting his career, Dr. May helped launch a national wound care company providing physician-directed wound care services to nursing homes and long-term care facilities.
This book breaks down complex medical concepts into simple, actionable steps. “Heal Your Wound” offers a unique blend of expert advice and real-life stories, showing you exactly how to accelerate your healing process. You’ll uncover the critical factors that might be holding your recovery back, from underlying medical conditions to poor wound care techniques. With practical tips and proven strategies, this book will empower you to take charge of your health.
Heal Your Wound: A Doctor’s Guide For Hard-To-Heal Wounds
Dr. Alvin May was inspired by a personal experience to write on this all to important topic which receives very little attention. One of the first things you will notice is it’s not written in medical talk, the explanations are complete and easy to follow. In addition to his writing, he shares graphics which explains the different types of would and the care needed. If you are in the medical field, a caregiver or caring for yourself this is a must have book for you.
Some Topics Covered:
Chronic Wounds: Not your typical wound
The non-healing wound
Wound Healing Basics
A Holistic Approach
Surgical wounds
Dr. May also shares stories of others who have experienced hard to heal wounds.
Thoughts on Wound Healing Journal
The journal is invaluable, it provides pages to manage care on a daily and monthly basis, areas to mark medication taken, doctor’s appointments as well as other notes. The journal is a life saver.
Heal Your Wound and the Wound Healing Jornal deserves a permanent place on your bookshelf.
Self-care is critical to my mental health and I take time every day to take care of myself. It can be as simple as closing my computer and enjoying a candle. At night I have a relaxing routine which consist of laying down at least 45 minutes before bedtime to unwind, slather myself in body cream, use a roller ball with essential oils to use on my pulse points and turn on the ultrasonic diffuser with relaxing essential oil. I meditate to clear and head a shake off the stress and I relaxed come bedtime.
Pain happens, but when it sticks around for a long period of time or feels unbearable, nonaddictive pain medication may sound like a safer alternative to opioids.
Most people have experienced physical pain to some degree, whether it’s something more temporary, like stubbing your toe, or more chronic, like arthritis in your lower back.
How you treat pain depends on its cause and how badly it hurts. When pain is severe, healthcare professionals often prescribe medications called opioids.
Opioids are potent and considered some of the most effective pain medications available, but they come with an addiction warning. It’s natural to be wary of these drugs.
You have choices, however. Many nonaddictive pain medications are available — and even preferred — depending on your source of pain.
Why are opioids addictive?
Opioids are medications originally derived from natural opioid compounds, extracts from the seed of the poppy plant. This group of drugs includes pain medications such as morphine, codeine, and thebaine.
Opioids can create an environment for addiction because they boost reward-specific transmitters in your brain, like dopamine. Over time, your body comes to rely on the opioid to trigger the release of these chemicals, leading to dependence, cravings, and tolerance.
NSAIDs are medications that manage pain by controllingTrusted Source the production of prostaglandins, compounds made by your body at sites of infection or tissue damage. By inhibiting prostaglandin production, inflammation, pain, and fever are reduced.
There are currently more than 20 different NSAIDs on the market. Some of the most common names include:
Acetaminophen (Tylenol) is classified as a non-aspirin pain reliever and is a fever and pain reducer, though its exact mechanisms of action are unknown.
Acetaminophen has high safety ratings, however, and is the preferred pain management medication for mild pain.
Muscle relaxants
Experiencing muscle spasms with an injury can add to already existing pain. Muscle relaxants help control spasms to take that variable out of the pain equation.
Whether or not muscle relaxants provide beneficial levels of pain management remains up for debate, however. A 2021 reviewTrusted Source found little evidence supporting pain management efficacy of these medications.
Corticosteroid medications manage pain by controlling inflammation and suppressing immune responses that might lead to inflammation. Typically prescriptions, corticosteroids are often used in conjunction with other medications, including opioids.
Also known as antiepileptics, anticonvulsants are used for chronic pain management in conditions with neuropathic pain (pain associated with nerve damage).
When you need pain relief in an exact spot, local anesthetics like lidocaine can stop nerves in the injured area from sending pain signals to the brain.
Local anesthetics are common when you have an injury that might need stitches, for example, but doesn’t require you to be under full anesthesia.
Some local anesthetics are also available in topical forms for use on minor injuries, dental pain, or muscle aches.
Acetaminophen is the most commonly used non-opioid pain medication in the United States. It’s in more than 600 OTC and prescription medications and is taken in some form by approximately 52 million people every week.
Everyone’s perception of pain is different. What works well for you may not work at all for someone else.
Pain medication strength can be evaluated in a general sense, however, by using a statistical measure known as “the number needed to treat (NNT).”
The NNT is determined by how many people are given a pain medication before it’s seen to be effective. The lower the number, the more effective the treatment is considered.
According to the National Safety Council (NSC), opioids aren’t the most effective pain relievers in terms of the NNT scales. A combination of two nonaddictive pain medications — ibuprofen and acetaminophen — appears to be superior based on emerging research.
Even without this combination, the NSC data indicates that naproxen, an NSAID, has a higher NNT compared with common opioid postoperative pain prescriptions.
Even nonaddictive pain medications come with the risk of mild or serious side effects.
NSAIDs, for example may cause:
headaches
dizziness
drowsiness
upset stomach
In rare cases, they can cause peptic ulcers or kidney and liver complications.
Acetaminophen has a similar list of adverse effects, including:
skin rashes/hypersensitivity
facial swelling
itching/hives
upset stomach
fatigue
It can also cause potentially serious liver conditions that may lead to liver failure.
Just because a medication has a low addiction risk doesn’t mean it’s the right or better choice for your pain management needs. Every medication comes with potential side effects.
A healthcare team can help you decide which medications may be safest for you.
Nonaddictive pain medications and substance misuse
While “addiction” is a term often reserved for substances, like opioids, that can create chemical dependence, it’s still possible to experience substance misuse with other medications.
Living with chronic pain can be overwhelming. It can be tempting to take higher amounts or more frequent doses of pain medication to try and manage symptoms. Any use of nonaddictive pain medication that is against a doctor’s recommendations is misuse.
Nonaddictive pain medications come in OTC and prescription form. They’re alternatives to opioids, traditional medications known for their addictive potential.
Acetaminophen remains the most popular nonaddictive pain medication in the United States, but emerging research suggests it may be strongest when combined with ibuprofen.
All types of pain medications come with possible side effects. A healthcare team can help determine which medication is best for your needs.
If you or a loved one are concerned about addiction or substance misuse, you can speak to someone 24/7 by calling the SAMHSA National Helpline at 1-800-662-4357.
Joint pain is very common during menopause and may be related to lower levels of estrogen. Exercising frequently, eating anti-inflammatory foods, and other actions may help reduce the pain.
If you experience hot flashes, shifts in mood, and joint pain, you’re not alone. These are some of the most common symptoms for people going through menopause.
It’s estimated that more than 50%Trusted Source of women experience arthralgia (joint pain) or arthritis during menopause and, for 21%, either condition is one of the more significant menopausal signs.
Menopausal-related joint pain can be caused by changes in hormonal levels, but other factors may also play a role. There are a variety of home remedies that may help reduce joint pain, and OB-GYN and primary care doctors can also help you decide if you’re a good candidate for hormone replacement therapy (HRT) or other medications.
Language matters
You’ll notice we use the binary term “women” in this article. While we realize this term may not match your gender experience, this is the term used by the researchers whose data was cited. We try to be as specific as possible when reporting on research participants and clinical findings.
Unfortunately, the studies and surveys referenced in this article didn’t report data on, or may not have included, participants who were transgender, nonbinary, gender nonconforming, genderqueer, agender, or genderless.
Estrogen helps to protect joints and reduce inflammation. It also affects the function of muscles, tendons, and ligaments. Having the right balance of estrogen is necessary for ideal joint performance.
The development or progression of arthritis may be another reason for chronic joint pain during menopause. The risk of osteoporosis and osteoarthritis increases during menopause. This increased risk is also likely related to hormone changes.
According to the 2010 research, one of the best ways to treatTrusted Source your menopause-related joint pain may be moving more. Movement and stretching help reduce pain and stiffness. Regular exercise can also help maintain a moderate weight or prevent weight gain that may put added stress on the bones and joints.
Research indicates that women are particularly likely to develop musculoskeletal pain during perimenopause, but the odds of moderate to severe musculoskeletal pain increase with age through postmenopause.
Your joint pain may be chronic, especially if you develop arthritis. HRT may help to improveTrusted Sourcethe outcomes for those with a variety of menopause symptoms, including joint pain. More research into the risks and benefits of this is still ongoing.
Finding support if you have joint pain at menopause
If you’re experiencing joint pain during menopause, you may benefit from talking with any of the following:
The joint pain you experience may not go away even after menopause. You may experience it for the rest of your life, but there are ways to manage the discomfort.
Where is joint pain most common for those with rheumatoid arthritis?
If you have rheumatoid arthritis, you may feel pain in the wrist, fingers, and toes, but you can also experience pain in other areas, including the knees, elbows, ankles, and neck.
What supplements help menopausal joint pain?
Some supplements that people report to improve joint pain include fish oil, collagen hydrolysateTrusted Source, and curcumin (often found in turmeric). A doctor may recommend different supplements, like vitamin D, based on your specific health conditions.
You’re not alone if you experience stiffness, swelling, or shooting joint pain during menopause. Lower estrogen levels may be partially responsible for the discomfort, but a combination of other factors, including arthritis, may also contribute.
If you experience joint pain during menopause, it can help to get regular exercise and eat anti-inflammatory foods. If you experience chronic pain, you may want to talk with a doctor or other healthcare professional about medication options, including HRT.
A lot of everyday tasks benefit from a combination of relaxation and focus. Driving is possibly the most obvious example of this. At a minimum, getting this balance right can help to avoid negative consequences. For example, you won’t have to file a car accident claim. At best, it can really boost your performance. With that in mind, here are three tips to help.
Clear your mind before you begin
What this means in practice will depend on the situation. Ideally, you’ll resolve any troubling issues before you begin your task. In the real world, sadly, that’s not always going to be possible. What you can do, however, is offload them and commit to dealing with them later.
What this means in practice will depend on you. For example, you might get the most release from just speaking your thoughts into a voice recorder (most cellphones have one). Alternatively, you may prefer offloading your thoughts onto paper. This doesn’t have to mean writing. It can also mean drawing or doodling.
This may be enough to clear the mental/emotional block from your system. If it doesn’t, however, remember to commit to addressing it later.
Make sure you’ve taken care of your body
If you want to achieve and maintain relaxed focus, then your body needs to support that. For example, you want to be comfortably full and properly hydrated. Be aware that even milder chemicals may disrupt either your relaxation or concentration. Alcohol and caffeine are obvious culprits here.
Be aware that medication (or withdrawal from medication) can also cause issues. If it does, try speaking to your doctor. They may be able to switch your medication or give advice on how to minimize the effects of withdrawal from it.
Another important point to note is that temperature can play a huge role in your ability to achieve and maintain relaxed focus. Ideally, you should control the ambient temperature to keep it pleasant. You may, however, find it useful to have a way to add extra heating/cooling where and when you need it.
Get the right stimulation
The right stimulation keeps you relaxed but helps you to maintain alertness. Most tasks require you to use your eyes and hands. That leaves your ears, nose, and mouth potentially free. Audio stimulation can be massively helpful. You do, however, need to be slightly careful with it.
Firstly, spoken-word audio, including songs, can overload your brain. When you need to focus, it’s often better to stick to music without lyrics or even just ambient sounds. Secondly, you need to think about your hearing. If you listen to the audio a lot, invest in a quality pair of headphones. Ideally, use ones that go over the ear.
Stimulating your sense of smell can have a very powerful effect on your mind. One useful point to note, however, is that the effect of a scent becomes less powerful over time. This isn’t just the scent fading, it’s the brain tuning it out. You can, however, use different scents to keep your brain engaged.
Last but not least, remember the power of taste. Some foods can also help to get your brain moving. Citrus fruits and mints are often particularly good for this.
Mental health includes your psychological and social well-being. It also encompasses your emotional health, which refers to your ability to name, address, and regulate your emotions.
You might notice discussions about mental health online, in conversation with family or friends, on your favorite show, or in any number of other places.
But what exactly is mental health?
“Mental health is about the functionality of your brain and all that impacts it,” said Oludara Adeeyo, a psychiatric social worker and author of “Self-Care for Black Women.”
Many factors play a part in mental health, some of which you can’t control, such as genetics, life experiences, and family history.
But you do have influence over other important aspects of your mental health, noted KC Davis, a licensed professional counselor and author of “How To Keep House While Drowning.”
Your ability to influence your mental health is key because the state of your mental health matters.
Mental health helps determine how you handle stress, relate to others, and make choices, explained Alison Seponara, a licensed professional counselor and author of the book “The Anxiety Healer’s Guide.”
Seponara goes on to say that caring for your mental health can lead to:
Nurturing your mental health can also help you manage health conditions that are worsened by stress, like heart disease, said Seponara.
Your mental health can impact everything about your life, Adeeyo said, including the ways you view and move through the world and your ability to handle the things life throws at you.
That’s why building habits for better mental health can make a big difference in your day-to-day life.
PRO TIP
As you explore new behaviors and begin incorporating them into your routine, aim to frame these changes as self-kindness, not self-punishment. Maintaining a gentle, kind attitude toward yourself can do a lot more to improve your mental health and overall outlook than criticism and negative self-talk.
“Work on your mental health from a place of care,” Davis recommended.
Not sure where to start? You’ll find 8 strategies to promote improved mental health below, along with some guidance on seeking professional support.
Mental health concerns can also lead to poor sleep, which means changes to your sleep environment and nighttime routine might not make a lasting difference. If you don’t notice much improvement after trying these strategies, connecting with a therapist may be a helpful next step.
“Constantly consuming information about other people’s lives may cause someone to compare themselves and promote feelings of low self-worth, which increases feelings of anxiety and depression,” said Adeeyo.
To spend less time on social media, try to:
keep your phone in a drawer or outside your bedroom while you’re in bed
make a list of other, more meaningful activities to replace your usual scrolling sessions
turn off notifications or delete social apps from your phone
helping you manage symptoms of depression and anxiety conditions
Movement can involve something different for every person, and it doesn’t have to mean going to the gym if that’s not your thing. Instead, make movement enjoyable for you by opting for physical activities that work best for your body, health, and preferences.
To get started, experiment with a range of physical activities, and keep doing the ones that resonate with you.
going on a weekend family hike or walk along the beach
In other words, you don’t have to do a vigorous workout to support mental wellness.
“Taking a few minutes to stretch can make a huge difference for your overall mental health. Stretching will help with blood flow and get more oxygen through your body, which can help you feel more relaxed and happy,” said Christopher S. Taylor, PhD, LPC-S, founder of Taylor Counseling Group, author of “My Digital Practice,” and host of the “For Self-Examination” podcast.
Certain foods can also affect your mental health. To support improved mental health, try expanding your current diet to include foods packed with mood-boosting nutrients like:
berries
bananas
beans
whole grains
fatty fish, like salmon
It can also help to simply make sure you fuel your body every day — eating something is better than eating nothing.
Drinking plenty of water throughout the day is also beneficial.
“When you’re dehydrated, you’re denying your brain and body the nutrients needed to survive and operate at a more optimal level,” Adeeyo noted.
Certain foods, namely alcohol, caffeine, refined carbs, and added sugars, may worsen anxiety symptoms. Limiting these foods could help ease some of your symptoms.
On difficult days, you might find it tough to do any of the above, which might make you feel even worse.
At times like these, Davis encouraged turning to compassionate, more accessible strategies, like:
giving yourself permission to stay in and rest
engaging in breath work even if it’s just for a few minutes
taking a bath or a long, hot shower
buying a nutritious prepackaged meal when cooking anything feels close to impossible
A similar approach you can try? Commit to taking one small step every day.
“Whether it’s making your bed, drinking one glass of water in the morning, or writing in a journal, making this daily promise to yourself will help to eventually become a habit, and you will begin to feel empowered,” Seponara explained.
The strategies above can help improve mental well-being, but they can’t “cure” any mental health conditions.
To put it another way, making changes in your habits may not always relieve persistent mental distress. Working with a therapist, however, can be a particularly powerful way to improve mental health.
You can consider professional support at any time. You don’t need to have depression, anxiety, or any specific mental health symptoms to benefit from therapy.
That said, reaching out becomes particularly important if you:
Your mental health plays a key role in your quality of life. Many of the factors that can affect mental health remain beyond your control, but adding beneficial habits to your days can promote greater wellness.
Just know that when it comes to adopting new habits, it’s generally more helpful to start with only one or two at a time, instead of a complete overhaul. Then, check in with yourself to take stock of how those changes helped.
Arthritis is a condition that causes joint pain, inflammation, and stiffness. Though there’s no cure, you can use natural treatments such as heat and cold therapy to slow its progression and manage symptoms.
Heat and cold therapy are common treatments for arthritis due to their ability to alleviate pain, discomfort, and stiffness in joints, muscles, and soft tissues. The treatments may help to improve mobility, increase flexibility, and boost blood circulation, which may bring you immediate relief. Heat and cold therapyTrusted Source may also be slightly beneficial in improving function and quality of life.
You can use a combination of heat and cold therapy based on your symptoms and which treatments you find most effective, convenient, and enjoyable. Depending on time, convenience, and preference, you may add some of these therapies to your routine. Aim to do heat or cold treatments a few times daily.
Continue reading to learn more about the various types of heat and cold therapy. These simple treatments may relieve arthritis symptoms and help you to feel better.
Cold therapy, or cryotherapy, decreases blood flow to the affected area, which can reduce swelling and inflammation. It may have a numbing effect and help to relieve pain. However, it may exacerbate muscular tension.
In general, cold therapy is best for painful, inflamed joints, making it the best option for acute pain, inflammation, or swelling. It may be beneficial to do cold therapy after exercise or physical activity that causes discomfort. For best results, elevate the affected area.
Do not use cold therapy if you have poor circulation or a sensory condition such as diabetes that inhibits your ability to detect particular sensations. Talk with your doctor before using cold therapy if you have cardiovascular or heart disease.
To prevent nerve, tissue, and skin damage, do cold therapy for a maximum of 20 minutes. Continually check to make sure you can feel sensations in the affected area.
Ice pack
Apply a bag of frozen food, a bag of ice, or an ice pack to the affected area. You can also freeze a wet towel or sponge before applying it to the affected area. Wrap a towel around your ice pack to protect your skin.
Apply the pack for up to 20 minutes at a time. Stop the treatment if your skin begins to feel numb.
Check out some of the best ice packs for joint pain here.
Ice massage
Use an ice cube to massage the affected area. You can make a large ice block by freezing water in a paper cup.
Have a towel handy to absorb excess moisture.
Ice bath
You can take a full or partial ice bath to reduce inflammation and muscle pain. Stay in an ice bath for a maximum of 15 minutes.
Cold bath or shower
For an option that’s less extreme than an ice bath, take a cold bath or shower. According to a 2017Trusted Source study, cold mist showers may help to reduce pain in people with chronic inflammatory arthritis.
There are several types of heat therapy, called thermotherapy, options for arthritis. Heat therapy improves circulation and causes your blood vessels to expand. This helps your body to deliver more blood, oxygen, and nutrients to the affected area, which may reduce inflammation, stiffness, and pain. Heat therapy may also improve mobility, which makes it easier to relax, loosen up, and move.
If a heat therapy session causes swelling, redness, or inflammation avoid further treatments until your symptoms subside. Avoid using heat therapy during a flare-up or the acute stage of an injury. Talk with a healthcare professional before using heat treatments if you have heart disease or high blood pressure.
Do not use heat therapy if you have any of the following conditions:
diabetes
dermatitis
vascular diseases
deep vein thrombosis
multiple sclerosis (MS)
Hot shower
Hot showers may be beneficial to prepare for exercise or the day ahead. They may alleviate stiffness, improve mobility, and increase flexibility. Make sure the water isn’t too hot, especially if you have any cardiovascular concerns.
Warm compress
Apply a hot water bottle, electric heating pad, or homemade heating pad to the area of concern for up to 20 minutes at a time. For a full-body treatment, use an electric blanket.
This therapy is not suitable for people who have diabetes, have impaired sensation, or have had a stroke.
Swim or exercise in warm water
Swimming and exercising in warm water allows you to build muscle strength, improve flexibility, and increase mobility while reducing compression to your joints. This may help to ease discomfort and alleviate stiffness.
If you live near a warm body of water, take a dip in a natural setting. Otherwise, find a heated pool in your area. Aim to spend at least 20 minutes in the water.
Bath
Take a warm bath to relax and release tension or pain. For more benefits, add ingredients such as baking soda, Epsom salts, or essential oils. You can bathe for up to 2 hours.
Saunas and steam rooms
You can use a dry sauna, infrared sauna, or steam room to improve circulation and alleviate stiffness.
The results of a 2018Trusted Source review suggest that consistent use of a dry sauna is beneficial for people with rheumatoid arthritis as well as chronic pain syndrome. It may also help athletes to improve performance.
You can stay in a dry sauna or steam room for up to 15 minutes though you may want to begin with shorter sessions. Give yourself plenty of time to cool down in between sessions.
If you’re pregnant, talk with your doctor before using a sauna or steam room.
Paraffin wax treatment
This treatment may help to boost circulation, receive tension, and alleviate stiffness.
To do a paraffin wax treatment, dip your hands or feet in hot paraffin wax and cover the area with plastic or a towel. After 20 minutes, remove the wax. Pay attention to how your skin reacts and look out for any adverse reactions.
Many people find it beneficial to alternate between heat and cold therapy. You can switch between hot and cold therapies throughout the day. Usually, it’s best to wait at around 20 minutes between sessions, though you can also alternate between hot and cold water in the shower. Always start and finish with a cold treatment.
Talk with your doctor before alternating between full-body treatments such as an ice bath and a sauna or hot tub.
If you’re looking for remedies for arthritis to add to your existing treatment routine, heat and cold therapy are great options. You can use hot and cold therapies to manage symptoms of arthritis and improve your overall comfort.
Heat treatments help to relieve stiffness, improve circulation, and increase flexibility. Cold treatments alleviate pain and inflammation, which make them useful to do following physical activity. The effect of heat and cold therapy may only last a few hours, though over time they may help to reduce the severity of pain and keep symptoms at bay for longer.
Choose the remedies that yield the best results and add them to your self-care routine. Always make sure to protect your skin since hot and cold therapy have the potential to cause skin damage. Talk with a healthcare professional before starting any new therapy, especially if you have any additional medical conditions or take medications.
Fibromyalgia Awareness Month is important to me because I have it and know others that do. One of the biggest challenges Fibromyalgia patients face is there are so many different symptoms and they mimic other illnesses. That’s one reason it can years to get a proper diagnosis.
Why National Fibromyalgia Awareness Day?
Fibromyalgia is a chronic, complicated disease that affects millions of men and women throughout the world. A musculoskeletal illness produces widespread severe pain with symptoms like increased skin sensitivity, muscular rigidity, difficulty sleeping, memory and attention problems, excessive weariness, and headaches.
It is a challenging condition to identify because there isn’t a single test that can detect and treat it, and the symptoms get frequently misdiagnosed as attributed to other illnesses. Many people feel that the condition is psychological and not genuine due to a lack of research and the difficulties in defining the variables that cause it. Furthermore, there is no permanent relief for the suffering.
As a result, the keys to combating Fibromyalgia are awareness and financing. The goal of this day is to raise awareness about the condition and to encourage further research into finding a cure. The day’s observances greatly minimize the level of threat and the likelihood of being afflicted. When we try to learn more about a disorder like fibromyalgia, we realize just how far we’ve come in terms of innovation and advancement. Observing National Fibromyalgia Awareness Day allows us to reflect on our accomplishments.
Thoughts
Another huge challenge of having Fibromyalgia is it’s invisible, you don’t look sick unless you’re having your worst day. Most of the time you look fine and that is where the misunderstanding about the illness starts with friends and family. You can’t predict how you’ll feel tomorrow let alone next week, so you make plans, only to have a flair day and can’t get out of bed or can’t think straight and have to cancel your plans.
When people think you look fine and you’re not they can take it personally, that’s why it is important to share the basics of the illness and tell them that when you have to cancel on short notice it has nothing to do with them or not wanting to see them.
One suggestion for those newly diagnosed is to take your loved one or family member to a doctor’s appointment. This made a huge difference for me with my mental illness. My husband got to hear everything from the doctor’s mouth and got a better understanding of what I was dealing with. We also tell our doctor symptoms we don’t talk about every day and this is another time your loved one can understand all the ways Fibromyalgia affects your life.
Another way you can help is to participate in a Clinical Trial for Fibromyalgia, Keep your eyes open for news about trials in your area. It’s always possible you’ll get a drug that helps you in some way vs a placebo. It’s a 50% chance. The key is to understand the risks and or interactions with your other medications.
Go easy on yourself. If the house isn’t as clean as you’d like, don’t worry about it. Work a little at a time or call a house cleaning service if you can.
NSAIDs can pose a risk to your kidney health. But while acetaminophen may be safer, all pain medications should be taken with a doctor’s supervision if you have kidney disease.
It’s almost a reflex: You have an ache or pain, so you reach for an over-the-counter (OTC) pain medication. But as routine as this behavior is, not everyone should casually take pain medications, as there can be potential negative interactions.
For example, people with kidney damage or reduced kidney function might not be able to use every OTC pain medication. Let’s look at why and what you can safely do for pain relief.
Before taking any pain medication, you should speak with your physician or a health professional to determine any possible interactions or risks that you might encounter.
For people with kidney disease, aspirin can increase the risk of bleeding. And in those with reduced kidney function, aspirin is not recommended unless prescribed by a physician. The recommended alternative can vary depending on the type and severity of kidney problems that you have.
Often, acetaminophen (Tylenol) is the preferred alternative. But it’s encouraged that you use the lowest dose possible that still manages pain or fever symptoms, decreasing doses gradually. And likewise, you should not exceed more than 3,000 milligrams per day.
Alternatively, if an OTC acetaminophen drug doesn’t control pain symptoms, a physician may suggest a temporary prescription alternative like tramadol. In its immediate release form, tramadol can be used in individuals with chronic kidney disease (CKD) or end stage renal disease (ESRD).
However, extended release dosing for tramadol is not recommended for people with advanced CKD or ESRD.
Which pain medication is safe for kidney transplant patients?
Similar to people with kidney disease, transplant recipients should only consider acetaminophen to manage post-operative pain symptoms. Again, best practices include using the lowest dose possible and never exceeding 3,000 milligrams per day.
Which pain medication is safe for kidney stones?
The short answer to this question is, it depends. If a patient has kidney stones with no underlying renal issues, then any OTC pain medication can be used to manage the pain symptoms associated with passing a kidney stone.
This includes ibuprofen, nonsteroidal anti-inflammatory drugs (NSAIDs), and acetaminophen. Multiple studies and reviews have consistently shown positive patient outcomes when using OTC medications of all types to treat pain associated with renal colic or passing a kidney stone.
However, if someone also has impaired kidney function and kidney stones, NSAIDs are not recommended. A physician will provide the best guidance, but typically, sticking with acetaminophen is the best choiceTrusted Source for managing kidney stone pain when you have kidney disease or impaired kidney function.
Misusing any pain medication can increase your risk of kidney damage. This includes aspirin, ibuprofen, acetaminophen, NSAIDs, and of course, prescription opioid medications. The most common risks center around consuming too high a dose or taking medications for longer than recommended.
But of all the OTC pain medication categories, NSAIDs pose the greatest risk of continuous kidney damage. Specifically, these medications can increase the risk of progressive kidney damage or sudden kidney failure.
A 2019 studyTrusted Source involving over 764,000 U.S. Army officers found that participants who were prescribed more than seven daily doses of NSAIDs per month had an increase in the potential for an acute or chronic kidney disease diagnosis.
Regardless of whether you have a diagnosed kidney disorder or have healthy kidney function, OTC medications should be used with care.
Excessive use by consuming too high a dose or for prolonged periods can lead to a variety of health problems throughout your body — including damage to the kidneys.
For people with kidney disease or impaired kidney function, avoiding NSAIDs unless directed by a physician is the safest way to avoid further harm. Instead, opt for acetaminophen and be sure to use the lowest dose for the shortest period to control pain symptoms.
And when in doubt, speak with a physician or health professional before taking an OTC pain medication.
Do you want to make sure that your aging parents are being taken care of? If so then this is the guide for you. Here you will find out what steps you can take to protect those who you love, today.
Know the Signs of Trouble
The first thing you need to do is know the signs of trouble. If you are a caregiver, then you have to remember that there is a limit to what you can do alone. The best thing you can do is reach out for help. Keep an eye on your loved one’s health and their living conditions. It may be that they are no longer able to keep up with activities, such as bathing, walking, cooking or even cleaning. If you notice a drastic change in your loved one’s living environment, for example, if things become cluttered or dangerous then this can also signify that something is wrong. With that in mind, taking care of yourself is also very important. If you feel angry or irritable all the time or if you are losing sleep over things then this is a sign that you are overwhelming yourself. If you want to protect your loved one even more, consider looking at our team page from Montana Elder Law.
Protect your Health
As a loving caregiver, it is all too easy for you to devote all of your time and attention to the ones you are actively trying to support. At times, you may find that it is too easy to overlook your health along the way. Don’t let your standard of health suffer. Be sure to check in with yourself and your family so you can make sure that everyone is feeling good. Drink lots of water, make time to exercise, and also talk to someone if you need it.
Give Yourself a Break
If you are a caregiver then it’s easy for you to feel as though the weight of the world is resting on your shoulders. This is especially the case if you are part of the sandwich generation. This generation often finds that they are looking after younger and older people at the same time. It is very natural for you to want to fill up your schedule and take care of everyone. That being said, you need to cut yourself some slack sometimes. As you build out your calendar, make sure that you have enough time for yourself and that you are giving your body a chance to rest and recharge, free from stress.
Make the Most Out of Tech
In this day and age, there are all kinds of ways that you can put tech to work and make things way easier for yourself going forward. Add cameras and home security features if you want to keep your loved one safe when you are not home, and give your senior relative an alert button. If you do this then you give them the chance to alert an authority if something happens. Use a group chat too, so you can talk about your loved one with your sibling or other caregivers.
Men, women, and people of all gender identities may experience depression at some point in their lives. Depression is a serious condition that affects how a person thinks, feels, and acts.
According to the Centers for Disease Control and Prevention (CDC), women seem to experience depression at a higher rate than men. However, it’s thought that men may be underrepresented in these numbers.
This may be due to mix of social and biological factors that make it more challenging to notice and diagnose depression in men. They may also feel culturally pressured to act “manly” by hiding their emotions.
Because of this, it’s more common for men to have depression with symptoms that are different and sometimes harder to identify.
If you think that you or someone you love may be struggling with depression, read on to learn about the signs and symptoms that men may experience and what you can do next.
Men with depression may first notice its physical effects. While depression is thought of as a mental health disorder, it can also manifest in the body.
Many men are more likely to visit their doctors for physical issues than for emotional issues.
Some common physical signs of depression in men include:
When most people hear the word “depression,” they think of a person who seems very sad. However, sadness is just one of many possible emotions depression can cause.
In addition to sadness, men may experience the following emotional symptoms of depression:
agitation
aggression
anger
emotional withdrawal from friends, family, and colleagues
hopelessness
lack of interest in family, community, hobbies, and work
The mental, physical, and emotional symptoms of depression in men can also affect behavior. Because some men resist discussing their emotions, it’s often their behavioral symptoms of depression that are most apparent to others.
In men, the behavioral symptoms of depression most commonly include:
difficulty meeting work, family, and other personal responsibilities
drug misuse
drinking alcohol in excess
engaging in risky activities, such as driving recklessly or having unprotected sex
While discussions around mental health seem to be expanding in reach and compassion, there’s still some cultural and social stigma around depression— particularly among men.
Generally, men are socialized by society to hold in their emotions, though we know doing so isn’t healthy. In their efforts to maintain these social norms, many men may be compromising their emotional, physical, and mental well-being.
In addition, many men are never taught to recognize the less typical signs of depression that they’re more likely than others to experience.
Some men never seek help for their depression because they never recognize the signs. On the other hand, some men who do recognize the signs may struggle to discuss their experience because they fear the judgment of others.
As a result, when many men experience the signs of depression, they begin to work long hours or otherwise fill their time to stay busy, instead of addressing the depression itself.
Diagnosing depression and seeking treatment can help save lives. Suicide rates are high among men, especially those who have served or currently serve in the military. Additionally, men are three to four times more likely than women to complete suicide.
In continuing to open up the conversation, we can help men with depression recognize the signs. By seeking treatment, men with depression can live their fullest possible lives.
Depression is most often treated with talk therapy, medications, or both of these things together. A healthcare professional can help create a personalized treatment plan that works best for you.
Many men begin treatment for moderate cases of depression by scheduling an appointment with a talk therapist (psychotherapist). From there, the therapist might suggest specific types of care, such as:
However, for more severe cases, medication might be prescribed right away to help alleviate some of the physical, mental, emotional, and behavioral symptoms of depression. This may be the case for someone with suicidal thoughts or who has attempted suicide.
Be aware that these medications often take several weeks to months or begin making a noticeable difference in the way you feel. Be patient and stick closely to the treatment plan.
When to seek help
If you’re experiencing one or more of the above symptoms of depression to the point that it interferes with your daily life, consider scheduling an appointment to meet with a mental health counselor.
Most insurance plans provide coverage for such counseling, and receiving care is discreet and confidential.
If you’re experiencing suicidal thoughts, plan to attempt, or have attempted suicide, call the National Suicide Prevention Lifeline at 800-273-8255, or dial 911.
While recent conversations around mental health have become more candid and inclusive, many men still find it difficult to talk about their emotions in a society that upholds traditional views about men.
It can also be challenging to identify the symptoms of depression in men, which are influenced by those same social factors as well as male biology.
By sharing knowledge about the symptoms of depression in men, we can help clear a pathway toward better, more inclusive mental healthcare.
With talk therapy, medication, or a combination of these two things, depression becomes a much more manageable part of the human experience.
Hello Tuesday! One improvement I am currently working on is spending more time outside with Mother Nature. The sunshine and fresh air helps my mental health for the entire day.
I was thrilled to hear that Aromalief had released two new scents, Vanilla and Unscented Pain Relief creams. Annabel, the founder of Aroalief sent me the scents to try, I have a new favorite in the Vanilla scent which I apply several times a day for my Arthritis. I have used many Aromalief Pain Relief creams over the years, and they have never disappointed me
This post contains Affiliate links which means I make a small commission that supports my coffee habit when you use the links. They do not cost you more and take you directly to the Aromalief website.
The Aromalief Pain Relief creams are Vegan and made of all-natural ingredients from Mother Nature herself. The scents themselves are light, just a hint, including the menthol. Many menthol products have an overwhelming smell, you will not find that in Aromalief Pain Relief creams.
The Unscented is perfect for those who are sensitive to fragrance. The only scent left behind is a hint of menthol. It is not overwhelming like many menthol products.
To visit the landing page for the Vanilla and Unscented Pain Relief creams, click HERE.
Made with some of the world’s purest ingredients:
Slow-release Cooling Crystals for instant and long lasting relief without irritation
Patented Shellfish-free Vegetable Glucosamine and Algae Extracted Chondroitin can help joints
L-arginine may help improve circulation
99.9% Distilled Pure MSM for inflammation
Aloe Vera and Sweet Almond Oil
OUR STORY
Hi, I’m Annabel! Welcome to Aromalief, a brand dedicated to helping women like you to beat pain. I started Aromalief in 2018 to help my mom that was in pain. After wasting money on several products, I decided that my mom deserved better.
With the help of a naturopathic chemist, we developed formulas that are clean, easy to apply, and smell like rich essential oils. The experience of using Aromalief is like applying a luxurious body cream and not your grandfather’s pain releiver.
Aromalief is a women-owned business and their products are made in America.
Goldman Sachs
10,000 Small Businesses
96% of Customers Say It’s the Best Pain Relief They Have Tried
Since 2017, Aromalief has helped thousands of women to alleviate their pain without side effects and in amazing scents.
Our creams are made for confident, kind, and caring women with chronic pains.
Foot cramps at night can be painful, but they are rarely cause for alarm. Certain lifestyle changes and stretches are usually all you need to resolve them.
A foot cramp can strike out of nowhere, waking you from a sound sleep. You may suddenly feel the muscles tighten or knot up from a few seconds to a few minutes at a time.
Up to 60 percent of adults report getting nocturnal foot cramps. Spasms may happen just once in the night or result in repeat episodes that lead to insomnia and lingering pain.
The good news is that these cramps aren’t usually a reason for concern. While they can be associated with certain medical conditions, like diabetes or hypothyroidism, stretches and lifestyle changes may help ease them or make them go away entirely.
Keep reading to learn about the potential causes of nighttime foot cramps and how to get relief.
Sitting for long periods of time or otherwise being inactive may make the muscles in your feet more apt to cramp at night.
Sitting with poor posture may also inhibit blood flow to your feet or lead to nerve compression — two risk factors for developing cramps.
Your sleep position may also be a factor in circulation and nerve issues. Consider the following:
Try examining how you sleep to see if it might be contributing to nighttime cramping.
Sleeping with your feet pointing downwards may contribute to poor circulation.
Try sleeping on your back or side with a pillow underneath your knees.
Overexertion of the muscles
Working the muscles in your feet too hard may make them vulnerable to cramping.
The muscle fibers in your feet continually contract and expand to allow movement. If you do too much of an activity too soon, or work your feet too strenuously, you may experience fatigue in your muscles.
Fatigue depletes your body of oxygen and allows waste products to build up throughout the day. This buildup can cause cramping and spasms at night.
Improper footwear or hard surfaces
Wearing poorly fitted shoes or shoes without enough support throughout the day may tax foot muscles as well. Standing or working on concrete floors or other hard surfaces can have a similar effect.
The foot muscles work extra hard to support the weight of your body. Improper footwear may also impair the foot’s circulation, cutting off blood and oxygen, and producing painful spasms even when you’re off your feet.
Dehydration
Another possible cause of foot cramps at night is dehydration. You may not be drinking enough water during the day, or a bout of diarrhea or other illness may be dehydrating you.
Even exercising in hot weather can dehydrate you quickly, draining your body of precious fluids, salts, and minerals, such as potassium, magnesium, and calcium.
When your body gets low in fluids and electrolytes, your muscles become more vulnerable to spasms and cramps. You continue sweating and losing fluids while you sleep. This is why your foot cramps may arise at night.
Nutrient deficiency
Deficiencies in vitamins B-12, thiamin, folate, and other B vitamins may lead to nerve damage.
If you suspect you may have a nutritional deficiency, talk with a doctor or medical professional. A simple blood test can reveal your levels and indicate to your doctor if you need any supplementation or other treatment for underlying conditions.
Note that taking too many supplements may actually cause more harm than good, so see a doctor and get tested before adding supplements to your diet.
Excessive alcohol use
Drinking too much alcohol may lead to nerve damage and a condition known as alcoholic neuropathy. Symptoms include anything from muscle cramping and weakness to numbness and tingling in the arms or legs.
Heavy alcohol use may also contribute to dehydration and nutritional deficiencies in important B vitamins.
Just as with other nutritional deficiencies, lacking these vitamins may impair nerve function, which may worsen symptoms like muscle spasms.
Pregnancy
People who are pregnant are more susceptible to leg and foot cramping at night, particularly in the second and third trimesters.
Researchers don’t know exactly why. Possible reasons may include:
extra weight on the feet as baby grows
dehydration
nutritional deficiencies, particularly in magnesium
Health issues and medications
Medical conditions associated with nighttime foot cramping include:
There are no specific treatments doctors recommend to treat overnight foot cramping. Instead, it’s best to treat its underlying cause.
If you exercise regularly, keep it up! Regular movement may help prevent leg and foot cramps in the day and night.
New to exercise? Speak with a doctor or medical professional for recommendations on a plan that may work for you. Try brisk walks around your neighborhood (wearing supportive shoes) or other low-impact activities to start.
Anecdotal evidence from a 2012 study suggests that a few minutes on an exercise bike or treadmill before bed may help with nocturnal leg and foot cramps.
Stretch and soothe your muscles
Be sure to stretch each day to keep foot muscles loose, especially before and after you get in a sweat session.
What if you’re having a cramp at night? Stretch your foot gently, but forcefully to relieve the cramp by flexing your foot and pressing down on your big toe.
Walking around and jiggling your leg may also help with both foot and leg cramps. Taking a warm bath or shower, or using ice may ease any lingering pain. Deep tissue massage may help in the long term.
Examine your shoes
Wear supportive shoes that are comfortable, especially if you walk a lot on hard surfaces.
The part of your shoes that help nest your heel in place is called a heel counter. Shoes with a firm heel counter may be better in terms of providing support throughout the day. Well-fitted, well-supporting shoes may also help you avoid nocturnal foot cramps.
If you’re having trouble or don’t find any comfortable shoes, your doctor may refer you to a podiatrist for custom inserts.
Drink more water
Experts recommend that men drink 15.5 cups and women drink 11.5 cups of fluids like water each day. Keeping your muscles hydrated can help prevent cramping.
A good rule of thumb is that your urine should be light yellow to clear. If it’s darker than that, consider drinking another glass of water.
People who are pregnant or breastfeeding may need additional fluid each day to meet their hydration needs. Speak with a doctor if you have concerns about hydrating your body.
Eat well and supplement
Eat a well-balanced diet that includes plenty of calcium, potassium, and magnesium. If you have a diagnosed deficiency, address it with your doctor’s supervision.
There are multiple studies that support magnesium supplementation as a means to help with cramping. Ask your doctor about dosage and brand suggestions. Supplements are available in your local grocery store, health food store, or online.
Foods rich in magnesium include:
whole grains
beans
nuts
seeds
unsweetened dried fruits
Bananas and leafy greens may also help balance electrolytes.
Lower your alcohol intake
Limit alcoholic beverages, like beer, wine, and mixed drinks. These beverages can dehydrate you.
In the case of alcohol-related nerve damage, seek help if you’re having a hard time quitting drinking. Consider reaching out to your doctor, a friend, or a local support program.
Conditions like alcoholic neuropathy can lead to permanent and progressive nerve damage. Early treatment is key in preventing this.
Practice self-care
You may be able to prevent nocturnal foot cramping with some simple self-care practices:
Untuck the covers from the foot of your bed before you go to sleep so that your feet aren’t confined.
Take a warm bath before bedtime to relax your muscles.
Practice some light stretching throughout the day so that your muscles aren’t tight before bed.
Essential oils
You may also want to try massaging some topical essential oils onto your feet before bed. Oils such as geranium, chamomile, coriander, and ylang-ylang oils have anti-spasmodic properties.
Aromatherapy with lavender or mint scents may also provide a calming sleep environment, which could decrease cramping.
During pregnancy
Let your doctor know if you’re experiencing nighttime foot cramping (or any severe muscle cramping) during pregnancy. While many of the same self-care measures may help you, your doctor can provide additional guidance.
Stretch your foot when a cramp strikes and elevate your legs to keep cramps at bay. Staying active, getting a massage, and taking a warm (not hot) shower or bath may also help.
Remember to take your prenatal vitamins each day to prevent nutritional deficiencies. Your doctor may recommend a magnesium supplement if the cramping is keeping you from sleeping.
You may find that the cramps go away on their own after you deliver your baby.
Foot cramps can happen at any time of the day or night and for different reasons. The best way to stop feet from cramping at night is to address the underlying cause. This may include poor posture or gait, vitamin and mineral deficiencies, long periods of inactivity, using feet and leg muscles too hard, alcohol use disorder, inadequate foot support, or dehydration, among others. Massages, stretching, new shoes, and regular physical activity may help.
What nutritional deficiency causes foot cramps?
Foot cramps may result from deficiencies in magnesium, potassium, and vitamin B complex. A healthcare professional can perform blood tests to confirm nutritional deficiencies or explore other possible causes of foot cramps.
What do foot cramps indicate?
Foot cramps may not be a cause for concern in most cases. Sometimes, persistent cramping may indicate nerve damage, medication side effects, metabolic challenges (kidney disease, anemia, thyroid disease, or diabetes), and circulatory problems.
Foot cramps tend to go away on their own with home treatment, such as stretching or lifestyle changes, like drinking more water.
Talk with a doctor or medical professional if your cramps are causing severe discomfort, or if you notice any swelling, redness, or other changes to the foot or surrounding structures.
You may also want to make an appointment if the cramps are happening frequently and don’t improve with changes to your routine.
If your child feels tired and achy, you may not worry initially. After all, there’s nothing urgent about what seems to be mild, general discomfort. However, if your child is constantly in pain, exhausted, having trouble sleeping, and experiencing intense moods, he/she may have fibromyalgia.
This condition is fairly common in adults, but parents and clinicians may overlook the possibility of juvenile primary fibromyalgia syndrome — that is, fibromyalgia in children.
JUVENILE FIBROMYALGIA SYMPTOMS TO WATCH OUT FOR
Fibromyalgia is a chronic condition characterized by pain and fatigue. According to experts, children will often describe this pain as “stiffness, tightness, tenderness, burning or aching.” This pain can last for months and is often accompanied by other symptoms that affect a child’s overall well-being, energy level, and emotional health, including:
Tender spots on muscles
Difficulty sleeping and fatigue
Aches, including stomachaches and headaches
Lack of focus or memory
Anxiety and depression
If your child is experiencing these symptoms, you should see a doctor. There’s not one test to confirm it, so he/she will go through a range of tests to rule out other conditions.
Unfortunately, there is no one “cure” for fibromyalgia, which can be frustrating for patients, especially children. If left untreated, symptoms can lead to issues at school or making friends. Many parents describe this as a “vicious cycle” where symptoms continue to feed the condition.
Experts still aren’t sure what causes fibromyalgia or how it develops in the body. Some believe that mixed-up pain signals in the brain cause greater pain chemicals and/or overactive pain receptors. Others think it might be triggered, in part, by an emotional event like an illness, injury or psychological stress. But even if the cause involves emotions, the pain is still real.
HOW CHILDREN CAN COPE WITH FIBROMYALGIA
It’s important to create a support team and get your child’s primary care doctor, pain specialist, psychologist, physical therapist, and teachers on board. The more people are aware of your child’s condition, the more they can help him/her cope with symptoms at home and school. You may also want to look for pain support groups near you, for both your child and you as a parent.
Your doctor can help you decide whether medication, such as anti-inflammatories, antidepressants, or nerve pain medications, may be right for your child. He or she also may recommend therapies like injections or topical creams. In conjunction with these interventions, your doctor will probably prescribe treatments like physical therapy and behavioral changes, which are crucial to long-term management of fibromyalgia.
Let’s go over some nonpharmacological strategies for coping with fibromyalgia.
FIVE STRATEGIES FOR IMPROVED SYMPTOMS
Although fibromyalgia may disrupt your child’s life, affecting school and friendships, you may be able to improve your child’s quality of life with these natural therapies and changes. Of course, there’s no cure for fibromyalgia, but by managing symptoms, you can help your child get back to some sense of normalcy.
Get moving!
Exercise can be incredibly valuable for managing your child’s fibromyalgia symptoms. Exercise can relieve muscle stiffness and tire out the body physically so that your child can fall asleep more easily. In particular, pool exercises have been shown to help patients because the warm water can have a soothing effect on pain and also promote blood circulation.
Consider signing up your child for swim class to get regular exercise that is both fun and good for symptoms. Start with limited intervals of exercise at first, and slowly increase them as symptoms allow. Aquatic physical therapy can be extremely beneficial for patients whose fibromyalgia is too severe for regular pool activities.
Incorporate meditation methods
While your child may not be interested in meditation, try to incorporate some of the practices in your child’s daily life. After playtime, encourage your child to take a moment to relax and reset. In addition, teach your child how to use relaxing breathing exercises when he/she feels overwhelmed during school or before bed.
Studies show that meditation can help reduce fibromyalgia patients’ stiffness, anxiety and depression. In the least, promoting a stress-free environment and creating a sense of relaxation will help your child feel less anxious.
Say goodnight to fibromyalgia
Your child’s sleep routine is essential for improving fibromyalgia symptoms. Chart out the best routine for your child together. Make sure he/she goes to bed at the same time every day and start “sleep-ready” habits an hour before bed. This routine could include a break from screen time, reading a story together, listening to a relaxing song and/or taking a hot bath. Promoting a relaxing environment will help your child get to sleep.
Make sure you’re not giving your child food late at night, especially items with any caffeine or sugar. Also, be sure take away tablets and cell phones. The blue light can wake up your child instead of helping him/her get sleepy. Sufficient sleep is essential to managing pain.
Change your child’s diet for success
Some experts recommend following an anti-inflammatory diet to prevent aches and pains. In general, an anti-inflammatory diet is based on the Mediterranean diet, which emphasizes fish, fish, vegetables, whole grains, and olive oil.
Update your child’s lunch to include a handful of nuts, or add an apple for a snack. Anytime you can add fruits and vegetables to his/her diet, do it! This boost of nutrients will fuel your child for success. Try to limit junk food as well, which has no value and could actually inflame your child’s pains.
Schedule your child for a physical therapy session
Your child could benefit from seeing a physical therapist or chiropractor near you. Recent studies show how physical therapy or chiropractic can have a positive impact on fibromyalgia patients. Finding the right physical therapist is important. Call in advance to ensure they have experience with fibromyalgia and/or with children. Specific exercises in physical therapy can help to improve your child’s core strength and incorporate techniques to soothe muscle aches and pain. Similarly, regular massage therapy sessions with an experienced masseuse can improve your child’s exercise, sleep and mood.
TALK TO YOUR DOCTOR
A fibromyalgia diagnosis can be challenging, but doesn’t have to take over your child’s life. It’s a good idea to talk to an expert to come up with the most effective care plan for your child, one that ideally includes a diverse range of strategies, like those listed above. Together, you can talk about your child’s specific issues and needs, and figure out the best way to improve symptoms.
About Dr. Brent Wells
Dr. Brent Wells is a graduate of the University of Nevada where he earned his bachelor of science degree before moving on to complete his doctorate from Western States Chiropractic College. He founded Better Health Chiropractic and Physical Rehab in Anchorage in 1998. He became passionate about being in the chiropractic field after his own experiences with hurried, unprofessional healthcare providers. The goal for Dr. Wells is to treat his patients with care and compassion while providing them with a better quality of life through his professional treatment.
The media plays a role not only in misinformation about menopause but also in how it portrays women with menopause. Tune out the riff-raff and look for real answers. Menopause has been a woman’s curse long before I knew what it was and how it affected the lives of women. There are thousands of books on the market about menopause and I thought maybe it was time to look at the unconventional ways women deal with the debilitating symptoms.
Let’s look at unconventional options to help with menopause
Acupuncture
Acupuncture involves inserting thin needles into specific points on the body to balance energy flow. Some women report reduced hot flashes, night sweats, and improved mood after regular sessions. While scientific evidence is mixed, it might be worth a try if you’re open to alternative therapies.
Herbal Remedies
Black Cohosh: Often used for hot flashes and mood swings. Some studies suggest it can be effective, but it’s not suitable for everyone.
Red Clover: Contains plant-based estrogens that may help with hot flashes, though results vary.
Evening Primrose Oil: Known for helping with breast pain and hot flashes. Always consult a healthcare provider before starting any herbal supplements.
Yoga and Meditation
These practices can help manage stress, improve sleep, and enhance overall well-being. Yoga, in particular, can increase flexibility and strength, which is beneficial during menopause.
Dietary Changes
Adopting a diet rich in fruits, vegetables, whole grains, and lean proteins can help manage symptoms. The Mediterranean diet, known for its anti-inflammatory properties, can be particularly beneficial.
Essential Oils
Lavender Oil: Known for its calming properties, it can help reduce stress and improve sleep.
Peppermint Oil: Can provide a cooling sensation, which may help with hot flashes.
Biofeedback
This technique involves learning to control certain physiological functions, such as heart rate and muscle tension, with the help of a biofeedback device. It can be effective in managing stress and related symptoms.
Hypnotherapy
Some studies suggest hypnotherapy can reduce the frequency and severity of hot flashes and improve sleep quality.
Remember, it’s essential to consult with a healthcare professional before starting any new treatments, especially if you have underlying health conditions.
This DIY is easy and super quick to do. It can also be done in the comfort of your own kitchen platform to relieve your eyes of all the exhaustion and get rid of the dullness around the eyes.
No matter whether you have recently gone through a breakup and you want to show your ex what he is missing, you could do with a confidence boost, or you simply have grown bored of your current style, a change of look can be a good thing. If it is something drastic you are after, we have some great suggestions.
One of the easiest and most effective ways to change your look is by changing your hairstyle. Has your hair been a mid-brown shade for as long as you can remember? Why not opt for a vibrant shade of red or a lovely golden honey color? If you are feeling even more daring, throw out the rulebook and go for one of the gorgeous pastel hair shades that are in trend today, such as luscious lilac and pale pink. 2022 has definitely been the year of unique hair trends so far. Check out pearlescent hair and geode hair for two trends that are bound to turn heads.
Nothing will give you a greater confidence boost than investing in a new smile. Cosmetic dentistry services from the likes of Chad Latino DDS mean you can achieve a Hollywood smile. Teeth whitening is a popular service, yet you should also look into gum reshaping or gum contouring, and teeth reshaping if you aren’t particularly happy with the way your gums and teeth look.
Contouring is one of the hottest makeup trends this year and with good reason. You can change the appearance of your face entirely by contouring. There are plenty of video tutorials online to help you out along the way. Contouring is a great way to alter the definition of your cheekbones, the shape of your nose, and other aspects of your face through makeup manipulation, rather than needing to invest in something more drastic.
You will be shocked by how much of a difference this can make. You can change the appearance of your face by altering your eyebrows. Fuller eyebrows can make you appear more youthful, so if you currently have thin, arched eyebrows, switch them up and see how they soften your face.
Celebrities are known for their unique and sometimes wacky sense of style. They make a massive impact because they dare to be different, and if you want to switch up your look entirely, this is what you need to do. However, you may not have the natural flair to do this yourself, and that’s completely fine because you can take inspiration from a particular celebrity instead. Celebrities that are famed for their unique yet amazing style include the likes of Gwen Stefani, Rita Ora, Alexa Chung, and Tilda Swinton. Spend some time researching different celebrities’ lookbooks and choose a celebrity whose style appeals to you most and fits in with your lifestyle.
While it’s not yet fully understood, research shows a strong connection between fibromyalgia and migraine symptoms.
In 2021, chronic pain affected over 51 adults in the United States alone. Over 17 million of those adults experienced debilitating chronic pain that restricted their daily activities.
Both fibromyalgia and migraine episodes can cause chronic pain that makes it difficult to function from day to day. And for people who have both conditions, research suggests that fibromyalgia may even make migraine symptoms worse and more frequent.
Below, we’ll explore what science says about the relationship between fibromyalgia and migraine, including what treatment options are available for both.
Research shows that fibromyalgia and migraine often occur together and that fibromyalgia can affect the frequency and severity of migraine episodes in people who have both conditions.
The following studies demonstrated a connection:
In one study from 2019, researchers found that migraine symptoms were twice as prevalent in people with fibromyalgia versus those without. And in study participants who experienced migraine episodes, the risk of fibromyalgia was up to 1.5 times higher.
A similar study found that over 30% of participants with migraine symptoms also had fibromyalgia, with the condition being more prevalent in those with chronic migraine and migraine episodes with auras.
Several studies also found that fibromyalgia may affect migraine frequency and severity. In one study from 2018, fibromyalgia was associated with higher headache severity and higher migraine-related disability.
Another study from that same year found that participants with both migraine and fibromyalgia experienced more frequent and painful migraine episodes, as well as lower quality of life.
Most of the studies on fibromyalgia and migraine don’t distinguish between different migraine types, such as complex or ocular migraine. However, some of the research does suggest that people with chronic migraine and migraine with aura may be more affected.
What’s happening in the brain when you have fibromyalgia?
Fibromyalgia is a chronic health condition that’s characterized by body-wide pain and tenderness, chronic fatigue, and difficulty sleeping.
Researchers aren’t entirely sure of what causes fibromyalgia, but evidence suggests that it affects the way the nerves of the brain receive and transmit information related to pain. Because of this, people with fibromyalgia appear to be more sensitive to pain than those without the condition.
Research has shown that roughly a quarter of people living with fibromyalgia can find pain relief with these medications.
Migraine treatment also involves a combination of pain medications and other medications that may be helpful for reducing migraine frequency. Medications for migraine include both preventive and acute episode medications.
If you have both fibromyalgia and migraine, a combination of medications may help reduce your symptoms. However, you and your doctor will work closely together to decide which treatment options work best for you.
Complementary and integrative treatments may also be helpful in reducing pain and improving the quality of life in people living with fibromyalgia and migraine episodes.
One review from 2020 ound that acupuncture was beneficial for reducing pain in people living with chronic pain conditions, including chronic migraine. And additional research suggests that acupuncture may also be helpful for reducing pain due to fibromyalgia.
In another review from 2019 researchers found that activities like yoga and tai chi appear to help reduce migraine frequency and severity. Research also suggests that activities like yoga may be helpful in reducing fibromyalgia pain and improving functioning and mood.
Other complementary treatments that may be helpful for chronic pain conditions like fibromyalgia and migraine include therapeutic massage, mindfulness, and certain supplements. However, researchers are still exploring just how effective these approaches can be for these conditions.
Living with fibromyalgia
Over 4 million adults in the United States — or roughly 2% of the population ― live with fibromyalgia. If you or someone you love has been recently diagnosed with the condition, you can check out these resources that offer education and support:
Research shows that fibromyalgia and migraine commonly occur together and that having one of these conditions may increase the risk of having the other.
Studies also show that for people who experience migraine episodes, fibromyalgia may affect the frequency and severity of those episodes.
Medication is the most common treatment approach for helping manage pain in both fibromyalgia and migraine. However, several other complementary approaches could be beneficial for reducing chronic pain levels and improving the quality of life in people with both conditions.
I know the pain of both Fibromyalgia and Migraines and they are both difficult to manage. I found that a multi-prong approach works best for me along with good sleep habits and daily self-care practices.
If you have a stressful job, you might find that your mental health is taking quite a beating every now and then. The good news is that there are things that you can do to maintain your mental health even when you have a stressful job so that you don’t find yourself so close to burnout all of the time. Now, you might think this isn’t possible, but we can assure you it is. In this article, we’ll be talking about some of the ways you can succeed in doing this, so keep reading if you would like to find out more.
First, it helps if you ensure you have a job you like. If you’re constantly trying to manage your mental health but you’re stuck in a job that you hate, then this is going to make things harder. Stress can be handled, but the fact that you hate your job on top of this is going to make everything worse, and it’s going to make it more difficult to come out of the other side.
So, the first thing you should do is move into a job that you like. Even if you’re out there locking down mortgage protection leads, as long as you like it, you’re going to have a much better chance of maintaining your mental health in the long term. This will reduce the amount of stress that you feel already, as you will be happier in what you are doing!
Learn Some Calming Techniques
Another thing that we recommend is that you learn some calming techniques. You want to look into things like breathing exercises so that you can step away from the situation when things start to become overwhelming. When this happens, it helps if you remind yourself of the things that make you happy, think about them, and bring some calm into your life. Stress can only be combated by calm, anything else is going to make it worse.
It might even be worth speaking to someone about how you are feeling as they may have some more suggestions on what you can do.
Don’t Stress Yourself Out Too Much
Last but not least, we know that it’s hard, but try not to stress yourself out too much. There’s a difference between working hard and spreading yourself too thin. Our recommendation is to find someone that you can look up to in your industry like Paul Ognibene in real estate development and look into their path to success. If you can plan out a course of action on how to get to where you want to be, you may find yourself becoming less stressed and more focused.
We hope that you have found this article helpful, and now see some of the things that you can do to maintain your mental health when you have a stressful job. You can keep a hold on your mental health without having to give up your job, helping you to live the best life possible! We wish you the very best of luck with this and hope that you see success in trying out these things.
30 drops of vanilla oleoresin/vanilla botanical extract 1/2 cup organic instant coffee powder
Airtight containers
Coffee beans (optional)
To Make
n a large bowl, combine the milk powder, colloidal oatmeal powder, and Epson salt, and mix well with a wooded spoon. Place the emulsifier starch into a separate smaller bowl. Sprinkle the essential oils over the starch, mix well until the oils are completely enveloped in the starch. Pour this blend over the rest of the ingredients, and mix well to incorporate all the ingredients evenly. Add instant coffee powder, and mix to combine. Transfer the coffee milk bath to a storage container of your choice. with all the ingredients mixed together. If gifting, top the mixture with a few coffee beans for extra decoration.
To take a coffee milk bath at home, place 2 cups of homemade milk bath in warm bathwater. Swirl to mix and enjoy the luxurious, moistening soak, allowing the milk to soften your skin for 20-30 minutes. Gently pat your skin dry, and follow with a moisturizing body butter or lotion to lock in moisturizer
In a bowl, mix together the Castile soap, coconut oil, and essential oils. Add salt and sugar, and stir to combine. Store the scrub in a glass jar. To use, add a small amount of warm water to your and, scrubbing off any excess dirt. Rise with warm water and enjoy your newly moisturized hands.
Using a motor and pestle or coffee grinder, lightly crush or grind the juniper berries. For the cold-pressed foldlore theodicy, add crushed, rosemary, and calendula petals to a sterilized jar. Top with hemp seed and jojoba oils and seal the jar. Shake to combine and place in a cool dry place for four to six weeks. Give the jar a good shake every few days to aid the infusion. Once the oils are infused, place a layer of cheesecloth over the jar, using the ring to secure it. With the help of a funnel, pour the cooled oil into dropper bottles.
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