The winter months are among the toughest for people experiencing the effects of
chronic pain. The latter part of the calendar year is characterized by holiday activities,
which can bring tremendous joy but also significantly affect one’s
routine, including sleep and dietary choices. Of course, the burgeoning
chill in the air can also contribute to pain's impact on the body
and feelings of isolation when the weather doesn't easily encourage
or permit socialization in some parts of the country. With this being
the season of hope and renewal, chronic pain sufferers don't have
to suffer during this (or any other) time of year. Knowing some of the
biggest influences on chronic pain and what to do about them can go a
long way toward feeling prepared for taking on anytime of year.
The influence of poor sleep on chronic pain.
There are complicated and fascinating neurobiological pathways that link
sleep and pain. Neurotransmitters such as endorphins, serotonin, and norepinephrine play
a role in pain modulation and are strongly affected by sleep regulation.
Disturbances in sleep patterns can prevent these neurotransmitters from
doing their job correctly, which can contribute to the adverse effects
of chronic pain. Not getting enough quality sleep can increase pain sensitivity
and intensify pain perception for people with chronic pain. Additionally,
poor sleep hygiene, especially over time, can worsen emotional stress
and amplify the negative impact of pain. Conversely, adequate sleep regulates
important pain-inhibiting mechanisms in the brain and aids in reducing
inflammation.
Of course, people in constant pain can understandably have difficulty with
sleep – so it can be a vicious cycle. However, the cycle is an important
one to break. Consider strategies for improving sleep, such as cognitive-behavioral
therapy designed explicitly for insomnia, relaxation techniques such as
mindfulness meditation and deep breathing, and establishing and adhering
to a dedicated sleep schedule.
The influence of cold weather on chronic pain.
Cold weather can worsen chronic pain in several ways. When the temperature
drops, blood vessels constrict, reducing blood flow to muscles and joints.
Reduced blood flow to muscles and joints can lead to muscle stiffness
and joint pain. It can also cause the synovial fluid that lubricates joints
to thicken, making it more difficult to move joints easily. Cold weather
can trigger pain receptors in the brain and throughout the body, causing
chronic pain to be more intense.
Though you can't change the weather, there are some essential things
you can do to manage chronic pain during the winter months. Here are a
few simple tips to consider: dress for the season, with layered clothing
to keep your body warm, staying active with regular exercise to keep your
muscles and joints lubricated and moving well, and applying heat such
as a heating pad or warm baths to offset the effects of cold temperatures
on the body.
The influence of poor diet on chronic pain.
A
poor diet can significantly impact chronic pain in multiple ways. First, a diet
lacking essential nutrients can impair the body's ability to repair
and maintain tissues, leading to increased inflammation and worsening
pain symptoms. Secondly, excessive consumption of processed foods, sugary
drinks, and unhealthy fats can contribute to weight gain, putting extra
and unnecessary strain on joints and muscles, thereby exacerbating pain.
Additionally, a poor diet can negatively affect gut health, disrupting
the microbiome, which research has linked to chronic pain conditions.
Moreover, a diet high in inflammatory substances can worsen inflammation
and intensify pain perception. The resolution for a poor diet is simple,
though challenging to establish and stick to, especially during this time
of year. That recognition aside, a healthy diet rich in fruits, vegetables,
whole grains, and lean proteins can provide essential nutrients that promote
healing, reduce inflammation, and improve overall well-being, often reducing
and, in some cases, potentially alleviating chronic pain symptoms.
Chronic pain is a year-round condition for many Americans. Yet, knowing
how to alter your daily activities when the calendar turns cold can be
an essential tool in helping manage that pain. Of course, it should also
be stated that chronic pain can be affected by sleep, weather, and dietary
choices at any time of year. So, creating, beginning, and sticking to
a plan for each of these three factors can go a long way toward achieving
the lasting pain relief you deserve this holiday season and beyond.
Sources:
https://news.harvard.edu/gazette/story/2023/11/researchers-find-link-between-poor-sleep-and-chronic-pain/
https://www.mprnews.org/episode/2023/11/28/research-shows-a-connection-with-chronic-pain-and-cold-weather
https://www.shape.com/chronic-pain-diet-8401347
https://www.medscape.com/viewarticle/998732?form=fpf&scode=msp&st=fpf&socialSite=google&icd=login_success_gg_match_fpf&isSocialFTC=true