It matters how you think, perceive and feel. Enhancing mental and social health is an essential component in treating all chronic pain, whether or not a mental health disorder is evident. Proven treat- ments for mental health and pain include cognitive behavioral therapy, exercise, mindfulness (including MBSR), meditation, yoga, tai chi/qi gong, hypnosis, progressive relaxation, spirituality/religion, transcranial electric or magnetic nerve stimulation, be- ing in nature, journaling, music, self-help books, Emotional Freedom Technique and other relaxation techniques. If you have a mental health disorder or are unsure, seek mental health care by a licensed psycholo- gist and/or psychiatrist. If mental health is problematic, combining psychotherapy with medications, exercise and other op- tions above is most successful.


Optimal nutrition is crucial for pain relief. The top nutritional strategies for pain include lectin avoidance, anti-inflamma- tory, and Mediterranean diets. Make an effort to lose weight if you’re overweight, particularly if you have osteoarthritis. Some herbal therapies and nutritional supple- ments can be considered but should be used with naturopathic or medical supervi- sion due to potential drug interaction risks. Assessment and optimization of vitamin/ mineral (B12, folate, iron, magnesium, potassium, vitamin D, etc.) and omega-3 levels can help. Consider one month+ trials of ginger, turmeric and/or tart cherry capsules, glucosamine sulfate and/or chon- droitin sulfate, egg shell membrane, alpha lipoic acid (for nerve pain), homeopathic remedies (e.g., Ruta, Rhus tox, Hypericum, Ledum, Bryonia), and other naturopathic methods.


You need sleep to help relieve pain. Learn the basics of cognitive behav-


ioral therapy for insomnia and seek profes- sional treatment if you think it might help you. CBT has been found very effective


for insomnia. Exercising during the day (nothing strenuous at night), relaxation and meditation techniques, avoiding negative thoughts regarding sleep, avoiding caffeine after morning hours, increasing sunlight/ nature exposure during day and decreasing light/electronic exposure after sunset help re-establish regular sleep rhythms including melatonin production. If you have difficulty falling asleep or are a shift worker 3-5mg of melatonin (taken 1 hour before desired sleep nightly, as it has additive effects) is a low-risk and proven treatment option. If you awaken in the night, drinking Vervain/ Verbena tea or 10-25 drops of the tincture around bedtime (and smaller doses if you awake) is also helpful for most. Valerian (for non-sanguine types), chamomile, hops, glycine, and l-tryptophan can also be tried.


Pain is complex. The information in this article is just a beginning. Naturopathic physicians are uniquely qualified to ad- dress your multifaceted case. It is critical to address overall levels of inflammation, autoimmune status, and any additional medical conditions for effective pain relief. If you'd like help with your particular type of pain please call The Life Center of Con- necticut or see another integrative medi- cine pain specialist.


Robert Lee, ND, MS, MA is a naturopathic physician and director of pain management and mind-body medicine at The Life Center in North Ha- ven, CT. Prior to this position,


Dr. Lee worked for 10+ years as a research investigator of integrative medicines through Yale and other groups. He gradu- ated with top of class clinical marks from the oldest accredited naturopathic medi- cal school, NUNM in Portland, OR and also holds two Master's degrees focused on research sciences and art of integrative medicine. (203) 239-3400. See ad on page 17 and 32.


tsachsmd.com www.NaturalNutmeg.com 25


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