This year on Arizona Pain, we’ve covered a lot of ground. From serious topics like depression and health disparities to the light-hearted, inspirational reads, here are 15 of our favorite blog posts that we hope will improve your life, even if in some small way.

1. 10 Favorite TED Health Talks from 2015

TED produces some of the most interesting, life-changing videos around, and we collected this year’s top ten. You’ll find wisdom about what really matters at the end of life, a cancer expert’s take on the future of disease management, and more.

2. How Arthritis And Mood Disorders Are Linked

It’s already well established that conditions like back pain are connected to mood disorders, but new research is uncovering the same holds true for arthritis.

Read this article to learn about the startlingly high number of arthritis patients who experience mood disorders and the conditions behind this connection. You’ll also learn how treating one condition can alleviate the other.

3. 6 Ways To Reduce Breast Cancer Risk

Despite decades of research, breast cancer is still frighteningly common. Don’t miss this comprehensive guide that covers key ways to reduce risk, including a few tips not commonly discussed.

We’ve also included links to recent studies to keep you informed about researchers’ latest findings.

4. Tips For Patients With No Diagnosis

The ill-defined nature of chronic pain leaves many patients frustrated as they futilely search for a diagnosis and a doctor who will understand.

Not having a diagnosis can be stressful. With no clear way forward, you’re not sure the active steps to take for reducing pain. Here are Arizona Pain tips for navigating this journey and getting the care you need.

5. Chronic Pain And Depression Increase Suicide Risk, Both Are Treatable

The stigma of depression is real, and as a chronic pain patient, you may feel uncomfortable talking with your doctor about sadness you feel. Know that you’re not alone and it’s okay to be sad. It’s okay to not be okay. The important thing is to get the help you need because depression is a very treatable condition.

This Arizona Pain article will give you peace of mind that you’re not alone, along with tips on how to get help. If you’re concerned about a loved one, you’ll learn more about this little-known link and find ways to help.

6. 4 Life-Hacks For Eating Pain-Healthy

We all know we need to eat healthy, and more of us probably would if it weren’t so darn time consuming. Never fear! Arizona Pain has put together the ultimate guide to refresh your diet and help you eat more pain-healthy food.

7. 6 Ways To Treat Chronic Pain Without Opioids

Opioids are dangerously powerful narcotics, and research shows they’re not very effective for treating chronic pain. Fortunately, a variety of all-natural or minimally invasive methods for reducing pain are available.

Here is our guide to some of the best, including a few little-known options.

8. 5 Ways To Be An Empowered Patient Online

Participating in your treatment has been proven by researchers to be a powerful way of feeling better and experiencing more benefits from your treatment.

The Internet has made it incredibly easy to be an empowered patient, and this guide shows you how.

9. Busted! 4 Health Myths That Simply Aren’t True

It’s so hard to know what’s healthy and what’s not in today’s marketplace with so much conflicting information. This article takes some frequently perpetuated myths and dives into the research to discover why they’re not true.

You’ll learn why salt is not evil and why full-fat dairy may be the way to go.

10. 5 Best Memoirs About Chronic Pain

Sometimes all you need to feel better is to know you’re not alone. Here is our list of some of the best chronic pain memoirs to lift your spirits and give you hope.

Find links to inspiring tales about a woman rising from a wheelchair to eventually run a marathon and other tales of healing and indomitable spirits.

11. The Ultimate Back Pain Treatment That Works 90% Of The Time

Back pain is one of society’s most common complaints, but fortunately it can also be one of the most easily treated.

In this Arizona Pain article, you’ll learn why so many cases of back pain can be helped by just a few changes and learn how to make those changes to see the results for yourself.

12. 5 Alternative Treatments For Headaches

A headache has the unfortunate ability to stop you in your tracks and ruin a day. It can be hard to function when you can’t even think. If you get headaches frequently, you’re probably tired of taking medicines that are possibly bad for your body in the long term.

Fortunately, many alternative treatments are available. Even better, some of them are free!

13. 4 Ways Doctors Are Looking Anew At Opioids

As addiction rates and the death toll soars from these dangerous pain pills, health experts are looking anew at the medicines used on the front lines of chronic pain.

In this Arizona Pain article, learn how opioid use affects other areas of medical treatment and about new ways experts are helping people reclaim their lives.

14. Social Media Networks Connect Chronic Pain Patients

Chronic pain can feel isolating, but with the advent of social media networks, people from around the world are connecting on several platforms that are specific to pain patients.

This article guides you through some of the more popular, from a catch-all network connecting all chronic pain patients to more specific platforms like the network serving the multiple sclerosis community. You’ll also find a network geared toward teens.

15. 7 Days To Less Stress

For pain patients, managing stress is one of the most important things you can do to feel better. This seven-day program introduces simple ways of cultivating calm. It’s our hope that by the end, you’ll have learned new techniques to incorporate into your daily life.

What was your favorite Arizona Pain article from 2015?

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The non-profit organization TED focuses on spreading inspirational and interesting ideas. Spending a few minutes watching the videos could change your whole day—maybe even your life! From heath and happiness to creativity and vulnerability, TED produces talks from world-leading experts and inspiring everyday people you’ve never heard of.

Feeding your brain with positive messages and then implementing a few of the ideas that most resonate with you could set you on the path to a whole new life.

1. What really matters at the end of life

Dr. BJ Miller knows a thing or two about suffering and the end of life. As a palliative care physician, he works with patients who are experiencing the final transition every day. But for Miller, the interest is personal. He almost died in college after youthful troublemaking antics led to a major electric shock that took both his legs.

Today, Miller works with the dying. A central question he deals with is suffering—that is, which suffering is necessary and which can be changed? The answers to that question have changed the way Miller lives, the way his patients die, and can inform all of our choices, helping us enjoy the most of our time while we’re here.

2. Why we all need to practice emotional first aid

When the body succumbs to sickness or injury, people pay immediate attention, taking whatever action they can to feel better. But when emotional injury strikes, whether that be failure or feelings of loneliness, people often don’t take positive action—perhaps because they don’t know how.

In this moving video, psychologist Guy Winch reveals pivotal moments of loneliness or despair in his own life and how he learned from them to practice emotional first aid.

3. The amazing story of the man who gave us modern pain relief

In this talk, medical historian Latif Nasser tells the story of Dr. John J. Bonica whose interesting double life as a physician and circus wrestler opened his eyes to the patient’s experience of pain. Bonica’s multiple lives gave him the ability to perceive situations from multiple perspectives.

He ultimately realized that although pain was a basic, yet discomforting patient experience, few doctors or medical texts talked about it. Bonica spent his later years devoted to writing books, proposing new treatments, and rallying his colleagues to take patients’ pain seriously. This video tells the story of the man Time magazine once called pain relief’s founding father.

4. Why medicine often has dangerous side effects for women

Did you know that many common pharmaceutical drugs that people take today were only tested in clinical trials on men? Women’s health expert Alyson McGregor discusses why this is and reveals key differences between males and females that make this oversight important. Women will learn the questions they need to ask their doctors to stay safe while taking these medications.

5. Soon we’ll cure diseases with a cell, not a pill

Did you know that of all the chemical reactions in the body, less than 1% are modifiable through current medications? That means the body’s vast and intricate network is only partially open to change through medicine’s current philosophy, what cancer expert Dr. Siddhartha Mukerjee calls “have disease, take pill, kill something.”

This video details what Mukerjee believes is the future of medicine, the idea of using cells to intervene in the way the body functions, by changing the environment rather than homing in on specific cellular processes. The results could be nothing short of transformative.

6. How childhood trauma affects health across a lifetime

Childhood abuse and neglect impacts not only children’s mental health, but also physical health into adulthood, tripling the risk for lung cancer and heart disease, according to pediatrician Nadine Burke Harris. These traumas affect health by triggering changes in the body’s DNA, brain development, immune system functioning, and endocrine system.

In this video, Harris explores the data behind the findings and discusses how people can heal.

7. How to stay calm when you know you’ll be stressed

Stress is endemic among humans, but chronic pain patients experience heightened levels of it. What tools can you use to stay calm? In this video, neuroscientist Daniel Levitin discusses how to make good decisions when under pressure, including a key question to ask your doctor before taking any new prescription medication.

8. You can grow new brain cells. Here’s how

This talk given by researcher Sandrine Thuret reveals the secrets of cutting-edge research into the field of nerve study. Neurogenesis is the process of new neuron development. Researchers have recently uncovered a previously unknown ability of the hippocampus, the section of the brain tied to learning, memory, and emotion—it can also form new neurons in adults.

Watch the video to learn this discovery’s implication on mood, aging, and brain changes related to stress.

9. 10 myths about psychology, debunked

Psychologist Ben Ambridge covers popular misconceptions about this often-discussed topic. Learn why different learning styles don’t exist, the truth about Rorschach inkblot tests, and whether often-proclaimed gender differences actually exist.

10. The power of believing that you can improve

A big part of improving your life is the simple belief that you can. As Henry Ford once said, “Whether you think you can or you think you can’t, you’re right.” This powerful video features motivational psychologist Carol Dweck as she discusses the growth mindset—the idea that a person’s brain capacity can expand to solve big problems.

Early in Dweck’s career, she worked with 10-year-olds, testing how they responded to problems seemingly out of their grasp. At that age, some children understood their intellectual abilities could expand. They responded to the problems with enthusiasm, excited for the challenge and to learn new things. They had what Dweck calls a growth mindset.

Other children didn’t have that mindset. They grew frustrated and viewed the challenge as proof of their limitations. She says:

“Instead of luxuriating in the power of yet, (the students) were gripped by the tyranny of now.”

Watch this video for inspiration on expanding your mind to reach heights that now only live in your imagination.

What was your favorite TED video this year?

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The holidays are a hectic, yet fun time full of sweet culinary temptation. Between cookies and cakes, buttery main courses, and even special coffee drinks that sound amazing but are chock full of sugar, eating healthy can become a challenge.

While indulging here and there is okay, it’s best to keep those treat times few and far between, especially if you’re living with chronic pain.

Fortunately, festive holiday recipes come in pain healthy versions, too. You won’t even miss the extra sugar and butter, but your body will love all the added antioxidants and micronutrients feeding every cell and contributing to better health.

1. Pumpkin curried lentils

We know you’re probably eyeing those columns of canned pumpkin in the grocery store. But what to do with them besides pie? One answer is pumpkin curried lentils.

This Indian inspired dish features coconut oil, which is full of healthy fats, along with ginger and turmeric—both powerhouse anti-inflammatory herbs linked to good health. Pumpkin lends a creamy texture while lentils round out the dish with nutrients like iron and folic acid, which supports heart health. Lentils are also an excellent source of vegetarian protein.

2. Oven-dried cinnamon apple chips

This healthy snack will make your house smell divine while in the oven. Nothing smells like the holidays like warm apple cinnamon.

Apples are heart-healthy foods that help to prevent certain kinds of cancer. The flavonoids inside also work to lower cholesterol levels.

This easy recipe only involves slicing a few apples and then baking them on low heat for about two hours. Having a nutritious snack on hand is a wonderful way to avoid the temptation of other, not-so-pain-friendly treats.

3. Baked sweet potato fries

Sweet potatoes rank among the most nutritious vegetables, according to WebMD. Their orange color comes from carotenoids, which have been found to prevent certain kinds of cancers and keep the eyes healthy. They also contain calcium, vitamins C and A, and potassium.

Many people love carbohydrates, and sweet potatoes are an excellent, healthy way to get the fix. Sweet potato fries are healthy, and can be made in large batches to nosh on during the week or add in last minute to other meals.

4. Butternut squash hummus

Few things say fall more than butternut squash. If you’re not familiar with hummus, it’s a condiment usually made with chickpeas. To eat, scoop onto vegetables, spread on a sandwich, or enjoy with pita chips.

This hummus recipe from food blogger Minimalist Baker also includes instructions for roasted carrots, which the creator says pair perfectly with the spread.

5. Sweet potato and chickpea stew

This healthy, hearty, and warm meal from popular food blogger Deliciously Ella will set a cozy tone for the holidays. Packed with healthy ingredients like eggplant (that’s the aubergine referenced to), turmeric, cumin, and spinach, this dish will keep both your tummy and your body happy.

The recipe calls for a side of brown rice or quinoa. Either one offers ample nutritional benefits and is much better for you than white rice. Brown rice can take a long time to cook, while quinoa is much faster and makes for a great time-sensitive option.

6. Vegan pumpkin hot chocolate

Even if you’re not a vegan, this hot chocolate recipe from food blog Running with Spoons will quench your craving for wallet-busting, sugar- and calorie-laden drinks from your local coffee shop.

Featuring a mix of vanilla almond milk, cocoa, cinnamon, and pumpkin (of course), and sweetened with a dash of maple syrup, this holiday beverage will have you feeling festive in no time. While maple syrup is a sweetener, it’s considered one with a relatively low glycemic index, especially when compared to cane sugar.

7. Pumpkin black bean burgers

Looking for a simple weeknight dish that still says fall? Look no further than these pain healthy pumpkin black bean burgers from food blog Sweet Miscellany.

With small amounts of powerhouse ingredients snuck in like flax meal, which is rich in omega 3s, you’ll be feeding your body and soul with this delicious recipe. The dish’s creator served the burgers with avocado, feta cheese, and field greens, but you could add any toppers you’d like. Be sure to use a whole-wheat bun and avoid bread that includes high-fructose corn syrup to keep this meal healthy the whole way through.

8. Spaghetti squash burrito bowls

Turn ordinary burrito bowls into holiday-appropriate dishes with this recipe from food blog Cookie and Kate, which, despite its name, focuses on healthy food.

This nourishing meal includes bowls made from roasted squash, with a special slaw created from red cabbage and black beans spooned into the soft, warm center. An avocado salsa verde rounds out the dish for a Mexican-inspired take on fall.

9. Carrot ginger soup

Carrots and ginger make for a healthy combo with this tasty yet inflammation-reducing soup from food blog The Splendid Table.

Surprise ingredients include orange juice and coconut milk. Substitute whole-fat coconut milk for light if you’d like. With just ten minutes of prep time, this soup makes for a relatively fast dinner so you can get back to celebrating.

10. Winter kale, sausage, and butternut squash lasagna

This recipe is an extra healthy version of holiday-favorite lasagna because it uses squash for noodles instead of pasta. If you’re a vegetarian, simple leave out the sausage, and you are ready to eat!

The recipe, which comes from the blog Inspiralized, calls for using a spiralizer, which easily slices vegetables into perfect circles. However, you can just cut the squash into slices with a knife for similar results. It might take a little longer, but the result will taste just as delicious!

Add nutrient-knockout kale to already healthy squash and this dish is sure to please both your taste buds and your desire to keep your body healthy.

What is your favorite pain healthy dish for the fall holidays?

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Breast cancer is the most common type of cancer to affect women, but fortunately, there are many ways to reduce the risk.

Most people—men can develop the disease, too—who develop breast cancer don’t have the disease in their family, according to BreastCancer.org. Up to 10% of cases are linked to gene mutations like BRCA 1 and 2, but not all people with these genes get sick. This makes lifestyle modifications important when working to reduce risk, regardless of your family history or genetic makeup.

1. Eat a Mediterranean diet

Research published in JAMA Internal Medicine found that eating a Mediterranean-style diet rich in extra-virgin olive oil reduces the risk of breast cancer. This diet focuses on fresh, whole foods including fruits and vegetables, whole grains, and fish.

To adopt this diet, aim to eat at least five servings per day of vegetables, along with moderate amounts of healthy fats like those found in olives, avocados, and nuts. Although fish and eggs provide most of the protein in this diet, lean meats are also acceptable in moderation.

Healthy bread is welcome, but be sure to read the label. White breads and some brown breads contain a lot of sugar, minimal or no whole wheat, and offer little, if any, nutritional value. These unhealthy breads can also spike your blood sugar, according to Health magazine.

Whole grain breads, on the other hand, offer many nutrients and can boost heart health as well as possibly reduce breast cancer risk when included in a well-rounded, healthy diet.

Herbs and spices are another important component of the Mediterranean diet that’s often absent from the standard American diet. Herbs, particularly fresh ones, contain many nutrients, anti-oxidants, and anti-inflammatory compounds. To eat, try chopping rosemary, dill, and thyme, and sprinkling them on your morning omelet or even in a salad.

2. Limit alcohol

Alcohol, even wine, is generally linked to an increased risk of breast cancer. Just one glass of wine per day can heighten risk, according to researchers from the Harvard T H Chan School of Public Health.

Researchers have long connected heavy drinking to wine, but this new study is leading medical experts to recommend avoiding even lighter drinking.

3. Exercise

Exercise is one of the most important things you can do to reduce breast cancer risk, reports NPR.

Regardless of age or weight, exercise has a protective effect for all women. Those who exercised for at least an hour each day saw the most benefit, with a 12% drop in risk. Overweight women who exercised saw a 10% drop.

The study results reported by NPR were more conservative than an earlier study published in Recent Results in Cancer Research, which estimated exercise could provide a 25% reduction in risk.

Even if you have limited mobility, any type of exercise will make you healthier and reduce the risk of developing breast cancer.

4. Reduce exposure to carcinogenic chemicals

Chemicals are in everything we touch, from household cleaners to shampoos and personal care products to foods in the form of pesticides.

Data is trickling in and still limited, but many experts recommend that women avoid added and synthetic chemicals as much as possible. Vassar College professor Janet Gray, PhD tells WebMD:

“It’s true that we have no direct links. But what we do have is a compilation of epidemiological studies, cell culture studies, and animal data that are all consistent and I believe are coming together to show us that some of what women are exposed to every day may be increasing their risk of breast cancer.”

Many studies analyze the effects of small amounts of chemicals, but women are exposed to low levels of a dizzying array of chemicals on a daily basis, over a long period of time. These chemicals add up.

Cosmetics and personal care products represent a particular danger, since they’re applied to the skin and seep into the body. However, they’re some of the least regulated products and are not required to undergo safety testing before hitting the market, according to the Campaign for Safe Cosmetics.

Many products contain carcinogenic chemicals or those that disrupt the endocrine system and related hormones, according to the Breast Cancer Fund (BCF).

One easy way of reducing chemical exposure is by avoiding heavily scented products. Cosmetics companies don’t have to disclose the ingredients that make up their fragrances because it’s considered proprietary information.

Fragrances can include chemicals like phthalates, which disrupt hormones and may increase the risk of breast cancer, according to research published in Environmental Health Perspectives.

To see what chemicals your favorite products contain, check the free Skin Deep database.

Household cleaning products have also been linked to breast cancer, according to research published in Environmental Health. Reduce the risk by using all-natural cleaners like vinegar and baking soda.

5. Reduce stress

Stress is a top contributor to many of the nation’s most deadly diseases, and breast cancer is included in that list, according to the European Journal of Cancer Prevention. Women who reported high levels of stress faced double the risk of developing breast cancer, even when considering other factors like family history, alcohol use, and smoking.

Stress may also influence how aggressive breast cancer is, according to research from the American Association of Cancer Research.

Reduce stress through methods like meditating and learning to manage your schedule and not overcommit, recommends Pain Doctor.

6. Skip hormone therapy

Post-menopausal hormone replacement therapy is generally considered a risk factor for breast cancer.

In 2002, the landmark Women’s Health Initiative study showed women who took combination hormone therapy—estrogen and progestin—had a higher risk of developing the disease. Hormone use dropped off and so did rates of cancer. Combination hormone therapy can increase a woman’s risk of breast cancer by up to 75%, according to BreastCancer.org.

Experts continue to parse the data and conduct new studies, and a more nuanced reality has emerged in recent years. Estrogen-only therapy, for example, may be fine to take for fewer than ten years. Talk to your doctor to determine the risks and benefits, which are different for every woman.

Breast cancer survivors, however, should not take hormones at all, according to BreastCancer.org.

What healthy habits to prevent breast cancer do you think are important?

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Health myths abound, partially because it’s so difficult to keep up with all the constantly changing recommendations. The pendulum of expert opinion swings wildly, making it hard for the average person to make good decisions.

Fortunately, science is coming to a point where some of the most perplexing health issues of our time—aspartame or sugar? Full-fat or low-fat? Is salt really bad for you?—are being answered with clear, definitive research.

Here is our guide to some of the most pervasive health myths and the reasons why they’re not true.

1. Is low-fat dairy really good for you?

Public health officials have for decades urged the public to choose low-fat milk and cheese. They believed that low-fat options contained fewer calories while still offering all the health benefits of the full-fat—and full-flavored—versions.

Now, research is casting doubt on that belief. Time magazine reports that a recent review of studies published in the European Journal of Nutrition found that people who opted for full-fat versions of milk, cheese, and other diary products didn’t face increased risks of obesity, cardiovascular disease, or type 2 diabetes as predicted.

What’s more, researchers found the full-fat versions may even offer protective health benefits. Eighteen of the 25 studies reviewed found people who ate full-fat dairy products weighed less than those who diligently ate low fat. Not one study found superior health benefits for low-fat dairy products.

Another study in the Scandinavian Journal of Primary Health Care found those who ate full-fat butter, cream, and milk had a lower risk of obesity than those shied away, reports Time. Greg Miller, executive vice president of the National Dairy Council, tells NPR:

“We continue to see more and more data coming out [finding that] consumption of whole-milk dairy products is associated with reduced body fat.”

Researchers have based their recommendation to avoid full-fat dairy on the presumption that the type of fat it contains—saturated—contributes to poor heart health. However, more recent research has punctured that hypothesis, according to Dr. Joseph Mercola. Although many people still steer away from low fat, the tides are slowly turning. Cooks around the world are even turning against margarine and again cooking with butter, Mercola reports.

2. Vaccines are not linked to autism

It was a medical breakthrough when vaccines for devastating illnesses like polio and the measles were discovered. Thousands of lives have been saved because of the vaccines that changed the course of history by nearly eradicating these serious illnesses.

Then autism levels began rising, and people searched for answers behind this mysterious disorder. In the search for answers, immunizations and vaccines arose as a possible reason why more children received diagnoses.

Now, research confirms that no link exists between autism and vaccines, debunking these health myths. An analysis of ten studies that collectively reviewed more than 1.2 million children found that immunizations do not cause autism, and in fact, the measles-mumps-rubella vaccine may even offer protective benefits, according to advocacy group Autism Speaks.

3. Real sugar is better than fake

The public has been inundated with information about the horrors of sugar. And to avoid the most significant problems, many people have switched to alternatives like aspartame and saccharine.

Only it turns out the sugar alternatives are often worse than sugar. Keep in mind that sugar itself is generally not good for you and should only be eaten in moderation. But when indulging, scientists say it’s better to eat the real thing and not the alternatives.

Consider diet soda, which attracts soda lovers seeking to cut calories while still getting their fix. However, research shows that diet soda is not better. It may actually be worse.

Multiple studies have shown that aspartame is dangerous for diabetics or those at risk because it exacerbates insulin sensitivity, according to Mercola. Additional research has linked aspartame to weight gain, according to Harvard Health Blog.

Researchers say sugar alternatives may be used as an excuse to rationalize unhealthy eating habits—eating a slice of cake with no cause for celebration, for example. People may be more likely to eat the cake if they think drinking calorie-free, aspartame-sweetened soda gave them extra wiggle room on the day’s food intake.

However, healthy eating isn’t just about counting calories. It’s also about nutrients and vitamins. People who fill up on cake and sweets—low-calorie or not—may not be getting all the nutrients they need to be healthy, Harvard Health Blog reports.

And while jumping for joy isn’t the most common reaction to broccoli, eating artificially sweetened food products may actually change a person’s taste buds, making plants even less tasty, according to Harvard Health. Fake sweeteners are so sweet that they could change the way people experience more complex tastes, including natural fruit and vegetables.

Experts at Harvard recommend eating natural sugars like those found in fruit, which is also rich in nutrients. But if you do indulge, it may be best to go for real sugar, and not a substitute. In moderation.

4. Salt is not evil

The same war that assaulted full-fat dairy also set its unfounded sites on salt, which many health experts have demonized. Now, a spate of research is questioning whether salt should really be considered so evil.

Some medical experts even say the government-recommended levels of salt are dangerously low, reports The Washington Post.

Although the topic is controversial among health experts and not everybody agrees, experts say the type of salt you eat is the most important thing.

Salt is a vital nutrient. It helps your cells collect and discharge necessary nutrients, and it helps to regulate blood pressure.

However, most of the salt people eat today comes from processed foods—not natural salt, according to Mercola. Even today’s table salt is heavily refined, Mercola says. He recommends a pure, unprocessed salt like Himalayan crystal salt, which provides the vital nutrients.

Adding a dash of unrefined salt onto healthy, freshly cooked, whole foods promotes good health, while eating processed food laden with sodium does not.

Which of these busted health myths most surprised you?

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Pain research is an active area for scientists, who are investigating everything from new treatments to deeper understandings of how the brain processes pain signals. Insights that begin in a lab can ultimately affect millions of people’s lives. Not all research is monumental or revolutionary, but these six studies are pretty wow-worthy.

1. New, non-addictive pain medications on horizon

The opioid epidemic has turned many doctors and patients away from using the pills to alleviate pain, but not many good alternatives have risen up in place of the dangerous narcotics. That could change soon, as researchers work on a powerful method that combines cutting-edge genetics with the power of pharmaceuticals.

Researchers at Boston Children’s Hospital continued genetics research from 2006, which found that people with a specific gene have a lower risk for developing chronic pain. The gene has this influence by limiting the production of a specific protein after a nerve sustains injury. Researchers decided to try developing a pill with that same effect of limiting production of the protein.

The research was successful—scientists designed a drug that reduced pain by limiting production of the protein without affecting protective pain, the kind that helps us avoid injury. And since the drug didn’t affect brain chemistry, like opioids do, there isn’t a risk of addiction.

The treatment needs further research before it could be released on the market, but researchers are hopeful that this drug, or others like it, could offer chronic pain patients hope.

2. Pain really is all in your head

At the University of Bern, researchers discovered a brain mechanism in mice that results in neurons remembering pain in such a way that it becomes etched into those neurons like the groove of a record. This neuron memory contributes to chronic pain.

Pain, after all, doesn’t technically originate in the body, but in the brain as it responds to messages from nerves that they’re damaged. After receiving messages of damage, the brain then sends pain signals felt throughout the body.

Although neuron memories aren’t reversible, researchers do believe there are ways to reduce the impact to patients by helping the neuron essentially forget them, temporarily. One way to do this is by manipulating serotonin, a neurotransmitter commonly linked to mood. The researchers found serotonin helped to normalize the neuron and reduce the perception of pain.

3. Propensity for chronic pain related to genetics

Increasing knowledge of genetics is changing the future of medicine, and it’s no different in the field of chronic pain. Researchers from the University of Cambridge have discovered a gene mutation linked to pain sensory, a finding that could influence the future of medication and treatment.

The discovery came after studying a set of rare people who can’t feel pain. Although that may sound nice, it can actually be dangerous. Think what it would be like if you never got a warning signal after touching a hot plate or scalding water.

Researchers examined the patients and found they lacked specific neurons needed to sense pain. Scientists believe this happened during embryonic development. This is not the first gene variant to be connected with pain perception—five others are known, and two of those mutations have lead to new painkillers currently in clinical testing.

Scientists hope this new discovery could also lead to new medications.

4. Pain perception influenced by subconscious

Although it’s already been proven that associations with specific imagery or other stimuli can provoke pain, researchers until now haven’t been sure whether those cues influence sensation on a subconscious level.

Swedish scientists investigated and discovered that yes, patients’ pain reports were influenced by the types of stimuli shown, regardless of whether the subject processed the stimuli consciously or not. Some images were shown so quickly that subjects couldn’t have processed them on a conscious level. Researcher Karin Jensen says:

“These results demonstrate that pain responses can be shaped by learning that takes place outside conscious awareness, suggesting that unconscious learning may have an extensive effect on higher cognitive processes in general.”

5. Scientists convert skin cells into pain-processing neurons

In a discovery with little immediate practical application, but huge potential to influence the future of pain research, scientists from Harvard University have successfully converted skin cells from mice and humans into neurons that can sense pain.

These converted skin cells can also respond to pain and inflammation-causing stimuli, helping scientists learn more effective ways of treating chronic pain.

The effort was more than six years in the making, and at times the medical community doubted whether it was possible. For the first three years, the team used an entirely wrong approach. But dogged persistence paid off and the team declared an eventual victory.

At first, the team tried to turn embryonic cells into the neurons, but that method proved too complex. Eventually, after several years, genetics technology advanced and the team’s approach shifted. The breakthrough approach involved transforming skin cells from adult humans and mice into the pain-sensitive neurons.

These neurons will be used to guide future research.

6. Researchers uncover off switch for pain

It’s only been done in animal studies, but pain research from Saint Louis University Medical Center has revealed a way to block pain pathways involved in chronic neuropathic pain. This pain is often caused by chemotherapy or bone cancer, and scientists hold hope the discovery could eventually help people who are suffering.

The off switch is actually a brain receptor called the A3 adenosine receptor subtype. Researchers say that that activating this receptor prevents pain without the destructive side effects of opioids. Adenosine is a molecule found in human cells, but it’s also produced and available as an injected medication to treat some types of pain.

The discovery bolsters the potential of a few related medications already in clinical trials for reducing inflammation or fighting cancer by manipulating the same receptor. The medications could potentially provide this same off-switch mechanism for chronic pain patients.

Which new pain research study do you find the most interesting?

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Migraines, the debilitating headaches that affect as much as 15% of the general population, do more than cause excruciating pain—they’ve also been linked to a slew of other health issues.

Migraine sufferers who experience auras, visual disturbances that sometimes signal an impending attack, are especially predisposed to these related conditions, according to Prevention magazine. Part of the risk may be related to the way migraines change the brain. The painful headache attacks kill brain cells and tissues, similar to what happens during old age, reports Prevention.

More migraines means more significant changes in brain structure and a correspondingly higher risk of developing another, related disease. Dr. Deborah Yurgelun-Todd tells Prevention:

“Individuals who have migraines are experiencing a neurobiological change that causes cells to die.”

Doctors attribute the loss in tissue to decreased blood flow to certain areas of the brain and emphasize the importance of tracking triggers like foods and stress to reduce migraine frequency.

Although migraine sufferers may at times feel powerless over reducing these painful attacks, the condition is often manageable through modifying lifestyle behaviors related to food and other triggers, and also reducing stress.

Stress reduction is a process and not an event, says WebMD, and everyday choices like learning how to relax, having realistic expectations, and engaging in problem solving can help reduce tension and the frequency of migraines.

Here are five health conditions that may develop as a result of migraines.

1. TMJ

TMJ is shorthand for the temporo mandibular joint, which is the joint linking the jaw and the skull. The official name for disorders involving this joint is temporo mandibular disorders (TMD), but most people refer to it as TMJ, reports WebMD.

TMJ is a painful condition often recognized by a clicking or popping sound when the jaw opens and closes. Symptoms of this condition include pain in the jaw area, but also potentially the neck and shoulders when you open your mouth, chew, or even speak. The jaw, because it doesn’t hinge properly, may also get stuck.

TMJ may trigger migraines because it overwhelms the trigeminal nerve system. This nerve system scans incoming sensations and decides how threatening they are to the body, responding in kind depending on severity. A taco chip rubbing against the roof of the mouth is different than a dentist’s tool, explains Migraine.com.

With TMJ, a person’s trigeminal nerve system becomes overwhelmed and tired, and it stops working properly. When tired, the nerve system overreacts, activating the migraine response through secreting natural chemicals that cause swelling and pain.

2. Carpal tunnel syndrome

This painful condition results when the median nerve, which runs through the carpal tunnel into the palm of the hand from the forearm, is squeezed or experiences ongoing pressure.

Common symptoms of carpal tunnel syndrome include a burning or tingling pain, numbness, or weakness in the wrist or hand. Sometimes the pain or discomfort also radiates up the arm.

Causes of this pressure that results in pain include injury to the wrist, work stress, or rheumatoid arthritis, according to the National Institute of Neurological Disorders and Stroke.

A strong link between migraines and carpal tunnel also exists, according to research from the University of Texas Southwestern Medical Center at Dallas. Researchers said the study results add credence to the benefit of nerve decompression surgery for migraines, which is a topic of medical debate.

People with carpal tunnel syndrome face double the risk of developing migraines, and people with migraines are more likely than the general population to develop carpal tunnel. Researchers aren’t sure why the link exists, but believe patients may have some common risk factor, either in the workings of the brain or the rest of the body. Shared risk factors for the two conditions include being female, obese, and a smoker.

3. Parkinson’s disease

This neurological disease is known for its telltale tremors, but the condition results from disturbances in the nervous system. The condition is progressive, which means it worsens with time.

Migraine patients may have an increased risk of developing Parkinson’s, according to research from the Maryland-based Uniformed Services University. The risk is especially dangerous for those patients experiencing migraines during middle age. Nearly 20% of migraine patients with auras were found to have Parkinson’s symptoms compared to 7.5% of those without headaches. Meanwhile, about 13% of migraine sufferers without auras were discovered to have symptoms of Parkinson’s.

While the disease cannot be cured, it’s not considered fatal. However, advanced stages can render patients unable to walk and care for themselves, according to the Parkinson’s Disease Foundation. There are medications available to manage symptoms.

4. Heart disease and stroke

Migraine patients, particularly those with auras, face an elevated risk of a cardiovascular event like heart disease or stroke, according to Prevention magazine. Migraines with auras carry up to a 400% increased risk of stroke, although this risk is general and not only present during a migraine attack, according to The Migraine Trust.

Some people worry that migraines are symptoms of strokes, but strokes are usually signified by face drooping, disturbances in speech, and arm weakness.

The surge in risk is connected to disruptions in blood flow. A stroke happens when part of the brain is cut off from its blood supply, and migraines also involve changes in blood flow to the brain. Using oral birth control and smoking further heighten the risk of stroke, and women who suffer from migraines with auras are advised against taking oral contraception.

Researchers aren’t sure why the two conditions are connected, but some experts believe people who see auras prior to migraines may also have problems with their cardiovascular systems, particularly related to blood clotting.

5. Fibromyalgia

Fibromyalgia and migraines have a few things in common: researchers aren’t 100% sure what causes either conditions and both disproportionately affect women. Research has also uncovered yet another link between the two: fibromyalgia, the disease of widespread pain, is more likely to develop in people with migraines, according to the University of Maryland Medical Center.

Although fibromyalgia is a little-understood disease, researchers attribute the link to disruptions in neurotransmitters like serotonin and adrenaline. Another culprit may be low magnesium levels.

Do you have any of these conditions in addition to migraines?

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In everyday life, people with chronic pain may find it difficult to connect with others facing similar experiences. Fortunately, the emergence of social media networks specifically geared toward people living with chronic disorders aims to help patients dissolve those barriers, finding support and camaraderie in the process.

Social support helps those living with a chronic disease feel like they’re part of a community and fosters emotional health.

Patients with chronic pain who look to online groups for social support say the networks help them feel less alone. For those patients whose conditions keep them largely housebound, the social benefits of connecting online are vast. Erin Kotecki Vest, a former broadcast journalist who was forced to stop working after a lupus diagnosis, tells Boston’s NPR affiliate:

“My immune system is so low that picking up my children at school is a danger…so I keep my sanity with Facebook and Twitter and Instagram and blogs and Pinterest and wherever else we [the online community] can all get together.”

Here are a few social media networks and groups that are connecting patients with chronic diseases.

1. MyCounterPane for MS

This social network right now connects people with multiple sclerosis, but will soon expand to foster connections for those living with other conditions. Users can share content through voice recordings, journal-style writing, or images, and connect with others doing the same. Content is searchable by emotion, and so if you’re feeling, for example overwhelmed, you could click on that word and find content posted by people expressing related feelings.

A Phoenix woman named Kate Milliken started the network after an MS diagnosis upturned her life in 2006. She was a video producer who created a series of videos to document her experience and shared them online. The response was tremendous, particularly among the MS community, and Milliken decided to create a new social platform to allow others to connect through sharing vulnerabilities.

MyCounterPane is password protected, which means only registered users can see the content. Additionally, when people upload, they have the option of keeping their chronicle private or sharing with the community.

2. GrowingPains for teens

This site was created for children by the American Chronic Pain Association (ACPA), and is intended to help young pain patients connect through shared experiences. It also functions like a support group, ACPA says. Like MyCounterPane, the site is private and uploaded content is accessible only to those who register, making it a safe place for children to truly express themselves.

Members can upload a variety of content that ranges from journal entries to pictures, and they may keep it private or share with the community. Users can also email each other or send traditional letters through the post office.

By participating on the forum, children develop self-awareness and find comfort in knowing that they are not alone, ACPA says, adding:

“As a teenager, it is essential to love yourself and be proud of who you are.”

Although chronic pain is frequently thought of as a problem that affects adults, many younger people live with disorders resulting in ongoing pain.

3. Instapeer for cancer patients

This social networking site is geared toward young adults living with or affected by cancer. With 800,000 cancer survivors under 40 in the U.S., the network aims to end isolation by connecting survivors, patients, and caregivers grappling with related life issues and concerns.

The network is self-contained as an app, like Twitter or Instagram, but for young adults with cancer. It’s unique in that it provides one-on-one support—each person is matched with a peer who can offer specific advice and an empathetic ear. Although the app is generally private, some information is collected to match people together and also for research purposes.

Researchers are hopeful that users connecting on the platform will feel better and learn new coping strategies. To quantify the benefits, a team of scientists from leading institutions like Duke University and University of California, Los Angeles is studying the data.

The platform was developed by StupidCancer, a non-profit created by brain cancer survivor Matthew Zachary, who was diagnosed at age 21.

4. Cure Together for chronic pain

While many other social media apps for chronic pain are designed around sharing emotional experiences, Cure Together harnesses the collective wisdom of the community by sharing medical information.

Chronic pain patients rate, and can read others’ ratings, of treatments varying from sleep to dietary changes to Tylenol. User-collected information helps, for example, arthritis patients to see what remedies have helped others, with joint replacement and chiropractic care among the most helpful treatments.

Research discoveries are even made through analyzing the data. The medical community is hopeful the platform could have helpful implications for treatments. The New York Times says:

“In a world where serious side effects often emerge only years after a new medication enters the market, such real-time information from real-world patients may also provide an early warning signal for drug safety problems.”

There are privacy concerns, the Times notes. Cure Together has sometimes generated revenue by emailing targeted patients advertisements from pharmaceutical companies, although users register anonymously and there isn’t a fee associated with joining.

5. Invisible Disabilities Community (IDC) for chronic pain

This non-profit organization serves people with so-called invisible disabilities, such as chronic pain and fibromyalgia—disorders that impact people’s lives, but aren’t obvious to outsiders.

The organization’s initiatives include offering educational resources and support to people suffering from these conditions. Instead of offering specific information related to individual conditions, IDC supplies general information to help those suffering from invisible diseases.

For example, available resources include the pamphlet called, “But You Look Good,” in addition to IDC’s social network, Inspire. On the network, which is completely private and password protected, users may post journal entries, meet others experiencing similar health problems, and start discussions.

Have you ever connected with other chronic pain patients through a social media network?

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The pain is constant. You kind of remember what it was like before all this happened, but more often than not, those blissful, pain-free days are a distant memory. You’re trying to figure out how to live this way, how to make it work. Some days, you’re successful. But other days, you just want to crawl into bed and never get out.

Life with chronic pain requires many adjustments. Some of them are physical, maybe you can’t do the activities you once loved, but many more are emotional. Surviving with pain requires developing coping mechanisms, adjusting your expectations of what life looks like, and practicing self-acceptance and love in an entirely new way.

The good news is that pain can be a great teacher. Sometimes life’s biggest struggles turn out to bring good things into our lives.

Here are a few ways to live with pain.

1. Practice gratitude

Gratitude is the foundation for a peaceful, happy life. Even if you have pain and health difficulties, there are still things to be grateful for. You have food on your plate, a house to sleep in, clothes on your back, and you’re breathing.

You have a heart that continually beats. It’s powered by electricity and works to flood your body with freshly oxygenated blood. Isn’t that amazing to think about? It turns out that gratitude also promotes heart health, according to research from the American Psychological Association.

Researchers found that patients who experienced asymptomatic heart failure benefited from an improved mood, enhanced sleep, more energy, and less inflammation when practicing gratitude. During the study, researchers followed patients as they wrote in gratitude journals, which is a wonderful way to catalogue all the things going right in life. Study author Paul Mills says:

“It seems that a more grateful heart is indeed a more healthy heart, and that gratitude journaling is an easy way to support cardiac health.”

While journaling is helpful, other options include silently listing three things you’re grateful for upon waking and before going to bed. During the day, try to stay conscious of your thoughts, and if you find yourself entertaining negative ones, try to turn them around.

2. Honor negative emotions

This step may seem to contradict gratitude, but emotional health includes allowing painful emotions room to breathe. Suppressing unhappy emotions is unhealthy, and could even lead to pain.

For example, a prominent doctor named John Sarno gained much publicity with his theory that lower back pain begins from repressed rage.

While it’s important to acknowledge painful emotions, dwelling on these emotions can cause stress, which has been shown to worsen pain. It may be helpful to establish a specific time, perhaps 30 minutes after lunch, as a designated worry period. During this time, allow yourself to journal all the worries and fears you feel. Allow yourself to really feel them.

Many people are scared of confronting these painful emotions, but you can learn a lot about yourself in this process. Feeling angry or sad doesn’t mean you’re not grateful. It just means that you’re going through some tough life circumstances. Painful feelings are natural and completely normal. Encourage good emotional health by feeling them, and then encourage yourself to move on, not clinging to these emotions or the corresponding thought patterns.

3. Accept pain

Chronic pain brings with it many life challenges and changes. It’s a natural reaction to resist the changes and to resist the pain. But the pain is here. It’s real and it’s happening.

Accept it. Resistance to pain will only prevent you from making life changes that could help you.

Learn to inquire into the nature of pain. Maybe it’s sending you a message to slow down, eat better, or put your health first. Maybe you have something to learn from it. Many people find that health problems or pain ends up being their greatest teacher.

In this way, you begin to accept your life as it is. No, this won’t make the pain go away, but it will open the door to the next chapter in your life. Accepting the pain is the first step towards figuring out how to live your best life, even if that’s a life with chronic pain.

4. Meditate

Meditation has been shown in many studies to increase people’s pain tolerance, which in turn reduces the experience of pain. It’s also helpful for lowering levels of stress, which in itself can exacerbate pain.

This ancient practice of sitting and breathing is now even considered a treatment for some types of pain. Research done by the American Pain Society found that meditation decreased discomfort for patients with chronic neck pain, reducing so-called “bothersomeness” even more than exercise.

In addition to helping people feel less pain, meditating helps people better cope with its emotional consequences, according to a study completed at the University of Manchester. Researchers found that meditation helps people live more in the moment, which reduces the tendency of the brain to anticipate pain.

5. Educate yourself

Having a chronic illness becomes a full-time job. Unfortunately chronic pain is very common, but that also means there’s a wide array of resources available.

This site has lots of wonderful information about ways to reduce pain. Other sources of information include a website run by the Chronic Fatigue Syndrome and Fibromyalgia Self-Help Program, which offers free content in addition to low-cost courses. One course, for example, teaches patients how to create a plan for self-managing pain.

Connecting with others who live with chronic pain may be another source of relief for you. Arizona Pain runs both in-office support groups and an online Facebook group.

6. Be kind to yourself

You likely can’t operate at the level that you once did, and that’s okay. Do the best you can, and let the rest go.

Being kind to yourself, prioritizing activities so you have the energy and ability to do the things most important to you, these are the key philosophies that will help you better live with pain. You’re not flawed; you’re just a person who’s experiencing some health problems.

This is your life. Live it the best way you know how.

What are your top tips for living with pain?

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Achy and sore muscles are hallmark symptoms of fibromyalgia and unfortunately a common experience. Symptoms may range from stiffness to a more active, aching feeling, but however it manifests, it’s never fun.

Fortunately, there are a number of at-home ways to treat sore muscles from fibromyalgia. Many methods involve equipment or objects frequently found around the house. Other remedies involve items that can be bought relatively cheaply.

Different people may experience varying results even with the same method of managing those sore muscles, so try a variety of things and find what works best for you.

Here is a roundup of easy, at-home treatment methods for sore muscles.

1. Foam roller

Available for sale at any sporting goods stores or discount retailer, a foam roller can feel amazing on achy muscles. This practice may take some getting used to and even cause initial pain as the roller presses into painful areas, but after rolling, many people experience a sense of relief.

Using a foam roller is a type of myofascial release. This therapy targets constricted areas in the myofascial tissues, which are the membranes that surround and connect muscles. The constricted areas are known as trigger points, and they may develop from a variety of causes including injury or overuse, according to Mayo Clinic.

The tightness and constriction in trigger points often leads to additional areas of pain throughout the body because an imbalance in one muscle group often leads to imbalances in other places. Because of this, working to free individual trigger points may lead to relief from soreness throughout the body.

The foam roller breaks up these areas, freeing the knots and restoring ease of movement to those nerves and connective tissue. Breaking up this scar tissue can be painful, but many people find this self-administered form of myofascial release ultimately diminishes pain from sore muscles.

Athletes frequently use foam rolling to promote recovery after particularly strenuous workouts, but research published in the International Journal of Therapeutic Massage and Bodywork also suggests that the practice may benefit people living with chronic pain.

Foam rollers are particularly effective when used on the quads or hamstrings, and it may also feel good to roll your back over it. Just be careful if you have limited back flexibility. To use, place your body weight over the roller in the targeted area and slowly roll along, applying as much of your body weight onto the roller as possible. As a warning, it will probably hurt. But pain is often a signal that the practice is working, reports Greatist.

You might also want to experiment with holding the roller in one place for 20 to 30 seconds to release any especially tight areas. Rolling on a tennis ball could also work, and is useful for small areas like the feet. To find relief for larger areas, like the legs, investing the $10 or $20 in the roller is helpful because it’s easier to use.

2. Oil massage

It’s not just for romance: the Ayurvedic massage technique known as Abhyanga involves the applications of warm oil. This practice is believed to promote self-love, which in turn fosters a feeling of deep relaxation and release felt all the way into the deepest layers of muscles, according to The Chopra Center. Release tension and reduce muscle soreness with this ancient healing practice.

Ayurveda is an ancient system of Indian medicine that not only provides guidance for treating sickness but also offers techniques to promote health and wellness.

Benefits include stimulating the organs so they work at maximum efficiency, promoting joint health, softening the skin while reducing signs of aging, and alleviating anxiety, according to The Chopra Center.

To take part in the ancient, healing ritual, warm about ¼ cup of gentle oil like jojoba in a pot until it’s just hot enough to cause a warm sensation when applied to the inner wrist. Head to a warm room like a bathroom and find a comfortable place to sit or stand.

Starting at the crown of the head, apply oil in circular strokes, gradually expanding the circles to include the entire scalp. Stay massaging the scalp for a couple of minutes, enlivening all the energy points there, and then move to the face, keeping the circular motions going. Don’t forget the ears, which contain many nerve endings.

Moving to the arms, change from a circular motion to long brushing strokes, while keeping that circular movement when massaging the joints. Move to the abdomen and down the legs, not missing a single section of your body, and end with the feet, spending a few minutes there. Feet are another very important body part in Ayurvedic medicine, according to The Copra Center, because they contain many nerve endings and energy centers.

Sit and relax for anywhere from five to 15 minutes before washing the oil off in a bath or shower. Try to use a mild soap when washing the oil off, and keep a gentle touch, avoiding any vigorous scrubbing. Be careful when bathing because the oil will make it easy for you to slip in the bathtub or shower.

When towel drying, again avoid any vigorous rubbing action.

3. Warm water relief for sore muscles

Nothing beats an old-fashioned bath for sore muscle relief. Doctors sometimes give it a fancy name—warm water therapy—but the principle remains the same.

Benefits include helping to loosen joints, reducing pain, and diminishing the effect of gravity on the joint, which can help to release pressure.

For optimal results, soak in water that’s between 92 and 100 degrees for around 20 minutes. People with heart problems should err on the cooler side since hot water could be dangerous to the heart. If you have access to a larger tub, try stretching to loosen the muscles and joints even further. You might also want to use the tub’s wall to rub a tennis ball on your back, performing a little myofascial release, recommends Arthritis Today.

Pouring two to four coups of Epsom salt into the bath promotes additional relief.

What at-home remedies do you use for sore muscles?

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