From the day we sit down for that hearty turkey meal to the night we pop bottles and ring in the new year, we’re in the midst of the holidays and all that comes with it. Overeating, overexertion, and just generally overdoing it are all problems that we run into, and the end result is usually pain. Sometimes it’s a standard headache, other times it’s a week on the couch because you shouldn’t have lifted that tree with your back. Take a moment and check out what can and can’t go wrong this month, and what you can do to prevent pain before it begins.

The problem: Long flights

It’s four days before Christmas and you’ve got a flight heading into Chicago that you have to deal with. You’ve packed your bags, hustled through the airport and dealt with security.

Lots of people have issues with lower back pain and sciatica, and these types of pain conditions flare up when they sit down for long spans of time.

For sciatica specifically, what happens is that the sciatic nerve gets pinched or tweaked for one of a number of reasons: herniated or bulging discs, spinal stenosis, piriformis syndrome. Since the sciatic nerve provides sensation for your legs, it gives you the feeling that your leg is asleep or general weakness in that area.

Sitting for too long can put you in extended bouts of pain, making the problem very uncomfortable to deal with. What do you do?

The solution

If you’ve experienced bouts of sciatica before, it’s time to get it handled before you go on your trip. Many pain doctors offer treatment for sciatica, and there are lots of different options.

You could get epidural steroid injections, which involves injecting medication into the epidural space where the nerve sits. You could consider a deep tissue massage, which can help with the muscle spasms associated with the condition. Likewise, you could also try something like chiropractic care, physical therapy, or other more interventional approaches. No matter what you do, make sure it’s something so that you don’t suffer on your flight.

The problem: Gift shopping

Gift shopping can be jolly, but it can also be one of the most stressful parts of the holidays. From parking to navigating crowds to long lines to the stress of picking the perfect gift—all that tension is a recipe for pain and fatigue.

The solution

Simplify this ritual and maybe even squeeze more enjoyment out of it. One idea is to skip the mall all together and gift experiences, not things. Daredevils in your life might like a day spent racing cars, or perhaps a day of pampering at a spa. Check coupon sites like Groupon for local deals and ideas.

Shopping online is a great way to avoid the mall and make price comparisons easy. As a bonus, you can have gifts delivered to out-of-town friends and relatives without even going to the post office. Many e-commerce retailers offer gift wrapping and greeting card options, taking care of everything for you.

If you do hit the mall, try to go when it’s not crowded, perhaps during the week or first thing in the morning before the crowds thicken. This will make sure there are plenty of benches available for breaks.

The problem: Lifting heavy bags

You want to save a few bucks on your flight ($25 to check in a bag? Come on!), so you put everything into fairly heavy carry-on bags and huff through security. Suddenly, your back decides that enough is enough and puts you into so much pain that you don’t know how to cope with the problem. What do you do?

The solution

If this happens to you on a flight out, consider rescheduling your flight. Nothing is worse than suffering through a bumpy or long plane ride when all you want to do is lay prone on a hard surface. If you have to get to your destination, or it happened after you’ve touched down, consider your options. Many typical over-the-counter medications such as Tylenol or ibuprofen can help with your problem, but sometimes that’s not enough. Ask the flight attendant if they can give you ice for the injury.

Once you land, consider acupuncture, chiropractic care, or massage for deep pain, or go with physical therapy to help get treatment. Ultimately, seeing a pain doctor should be a pretty high priority, because there are a multitude of options depending on where the problem is in your back and why it happened. It could be something simple, or a sign of something more serious.

The problem: Lifting Christmas trees

Who’s going to get the Christmas tree? Well okay, it’s you, and there’s a mammoth lot right around the corner. You hop into your car (you know, the one that’s way too small to carry a 25-foot tree spruce), head to the lot and pick out one that looks less Charlie Brown and more 30 Rockefeller Plaza.

You get it home, try to huff it into the house yourself and right as you’re hoisting it to the sky your back gives out, and now you’ve got to figure out how to get a tree off of you.

The solution

This one is a simple preventative fix. Why? Because unlike hopping on a plane and having a back emergency spring up, you knew what you were doing that day. You knew you’d be lifting a big tree, so instead of flirting with injury, stretch first. Limbering up before exercise is something we all learned in the second grade.

Second, look into a back brace. There’s a reason why weightlifters and construction workers wear them — they work. Focus on bracing yourself as you lift, lift from your knees, and back off if it’s too much.

Finally, get some help. If you know you’re going to be hoisting a tree in the living room and it’s too heavy for you to manage realistically on your own, then ask a buddy to come by and give you a hand. It makes sense to plan ahead, so think before you start trying to muscle your way into a hernia.

The problem: Hanging Christmas lights

You’ve got company coming over from out of town, and you need to get the place presentable before they start showing up. Since your cousin always has pretty cool Christmas lights, you decide you want to one-up him by making your house a beacon for low-flying satellites.

After buying out the local Target’s allotment of string lights, you grab yourself a ladder and start stapling things together. What could go wrong, right?

The solution

Ladder safety is important, but it’s also pretty simple. Make sure you’re wearing the right clothing. Slip-resistant shoes, well-fitting clothing, and maybe textured even gloves depending on the temperature.

Always pick the right type of ladder for the job as well. Something that’s non-conductive is great when working with electricity, and make sure that ladder is in good shape as well. Plus, always put your ladder in a solid spot and have a friend or neighbor holding it at the base. Having a spotter nearby will make sure that the ladder doesn’t slip, and you stay away from the hospital.

The problem: Stress

The holidays generally bring much good cheer, but they can also bring a mega-dose of stress. Between cooking big meals, shopping for groceries, preparing for guests or traveling, and navigating the agonizing ritual of buying gifts—it can all become a little much. For pain patients, minimizing stress during this time of year is important for not only making things more fun, but also reducing pain.

This is one of the most major causes of pain, so we’ve given even more examples for preventing it here.

1. Take ten minutes

Incorporating pauses into your day is the secret to creating more peace and joy during the holidays, increasing the chance they’ll actually feel merry and bright.

Taking ten minutes any time you feel stressed to pause, breathe, or lay down on the couch will help you cultivate calm and dissipate any mounting tension.

If you’d like to try meditating, the holidays are a perfect time to start. Try setting aside just ten minutes in the morning or before you go to bed to sit in a quiet room and focus on your breath. Benefits of meditation range from reduced stress and anxiety to more joy and less pain.

2. Exercise

Amid all the cookie baking and turkey eating, exercise can fall by the wayside. Even if a bathing-suit-ready body isn’t on your holiday wish list, taking 30 minutes each day—or at least a few times a week—to exercise can pay dividends when it comes to managing stress and pain.

Create more fun by adding sparkle and cheer into the activity. Bundle up with a warm jacket, pour a thermos of anti-inflammatory ginger or green tea, and walk around your neighborhood to check out the lights. You could also visit a local light show that requires walking. That’s not a daily activity, but rather a special one to spice up your holiday fitness routine and keep things fresh.

Another option is to embrace togetherness and gather the family ‘round the Wii or other gaming system for a dance party or tennis match. No Wii? No problem. Put on your favorite holiday tunes and get your boogie on.

3. Reduce holiday meal stress

Release the need to have a perfect gourmet meal and cook five batches of cookies! Whatever you make will be delicious. Don’t be afraid to ask for help, either. If you cook, feel extra justified in asking others to clean up.

Another way of simplifying cooking includes ordering pre-made food from local restaurants or grocery stores. You could even cook some dishes and order others to reduce the total amount of kitchen time while still enjoying the magic of a homemade meal.

If guests are coming, you might ask them to bring a side dish, or at the very least help with preparations. Cleaning as you go is a wonderful way to reduce the oh-my-gosh factor when the kitchen looks destroyed after hours of dirtying dishes. Consider assigning a person to dish duty while others cook to divide the effort and make it easier for everyone.

Don’t forget to turn on happy holiday music or other fun tunes to inject cheer into the event!

4. Spoil yourself

There’s nothing wrong with shopping for yourself while buying for others! Give yourself the gift of relaxation. A day spent reducing tension can do wonders to alleviate pain.

You might sneak away for a day and hit the spa, getting a massage and maybe taking a yoga class. Or hire someone to clean your house so you have one less thing to do. If you’re on a budget, consider taking in a movie—make it a matinee or a dollar theater flick to save even more money. Spending a few hours whisked into another world is an underrated, often-forgotten stress reliever.

With all the good deals around, if there’s something you need that would make life easier, consider buying it. Ideas include heating pads for your neck, adaptive equipment like braces for sports, or even special gardening tools like knee pads so you have them on hand when spring comes.

5. Focus on what matters

Ultimately the holidays are about spending time with family, rejoicing in the end of another year while anticipating the new one, and taking time away from work to relax and have fun.

Carve out time to relax with family, watch holiday movies, or sit in front of the fireplace with hot beverages. Create holiday traditions that involve little more than enjoying each other’s company.

With all the other tips for simplifying tasks, it should be easy to erase some items off the to-do list and make time to create memories and cherish the season.

Plan for less pain this holiday season

We all want to keep safe during the holidays, and there’s no reason we can’t if we just take a few steps to be smart before we do things. Make sure to always address your pain issues before you start a new project, and if it comes on from out of nowhere, take care of yourself.

There’s no reason to spend the holidays laying on the couch unless you want to.

How can you protect yourself from pain during the holidays?

The holidays bring with them visions of turkey-laden tables, sugar plum fairies, tables set with all kinds of pumpkin goodies, and chilly nights spent by the fire with a warm beverage. However, some doctors say that all the celebrating, along with the stress and disrupted routines, can worsen feelings of chronic pain. Social worker Patricia Fennell says: “Holidays act like a lightning rod where all the physical and social concerns around chronic illnesses get really highlighted.” If you’re preparing for Thanksgiving and suffer from chronic pain, here’s what you should know. We also feature some healthier food blogs you can go to for holiday meal inspiration.

Can the holidays worsen chronic pain? 

Even those who, for most of the year, barely exhibit symptoms of chronic pain and related conditions may find themselves taxed beyond their limit during the holidays. Outside the holiday months, chronic pain patients may scrape by. They may spend energy on working, chores, and other basic life tasks. And, in that time, socializing fall by the wayside because they simply don’t have the energy.

During the holidays, however, hibernating may become less possible. People throw parties, dinners, and other events that require effort to prepare for and attend, Fennell says. People with chronic pain often don’t have that extra effort to spare. Fennell adds:

“Most of the time (people with chronic pain) don’t look sick. When illness flares up, their pain is invisible. Or they have bone-numbing fatigue, so bad that they can’t take a shower and go to the store in the same day. There’s a cultural misperception that says you’re not sick unless you look sick. They need to make their illness visible by talking about it.”

Here are a few ways to manage chronic pain as you prepare for Thanksgiving and throughout the holidays.

1. Be honest

Fennell recommends asking for what you need and being upfront about your limits. If headed to a party, for example, let the host know in advance if you’ve been experiencing pain or fatigue. Tell that person that you may only be able to stay for a few hours, and request that chairs be made available in case you need to sit.

Also, be open to asking for help. WebMD gives the inspiring story of a woman named Rosalind Joffe living with multiple sclerosis and ulcerative colitis who still managed to throw a holiday party for 22 people. Joffe wasn’t a superwoman, one of those rare souls who manage to live with health conditions while never skipping a beat. Instead, she asked for help.

Joffe began planning for the Thanksgiving dinner months in advance, creating a menu and asking people to bring specific dishes. She hired people to clean so that concern would be off her mind. The day before the dinner, a friend arrived to help arrange table settings. She assigned relatives various tasks ranging from serving dinner to helping with clearing the table.

Joffe says that although at times hosting the large gathering was a challenge, avoiding the dinner and not inviting friends and family into her home to enjoy the holiday would have made her feel worse. Joffe tells WebMD:

“What I’ve learned is if I ask for help in advance, even with my own family, people don’t feel put upon. They feel like they’re a part of the event.”

2. Get sunshine 

To complicate matters of chronic pain around the holidays, fall and winter months can be linked to episodes of depression, also known as seasonal affective disorder, which may exacerbate chronic pain symptoms.

To alleviate wintertime blues, try opening all your blinds to let in as much sunlight as possible and trimming any tree branches that block light from entering windows, recommends the Mayo Clinic. If you work in a dark office, consider ways to sit closer to a window or walk outside when possible to experience daylight.

Experiment with eating lunch outdoors or taking walks outside during the day. Exercise is believed to alleviate the holiday blues, and breaking a sweat is recommended by experts as one way to manage chronic pain during the holidays.

3. Rest

With so much on your plate, the temptation can be to go, go, go. However, constant movement can lead to burnout for anyone, but particularly for those experiencing underlying conditions such as chronic pain or fatigue. Take rejuvenating baths, lay on the couch with a good book, and try to get eight solid hours of sleep each night.

Balancing activity with rest will help you find a way to partake in holiday festivities while reducing chronic pain symptoms.

4. Prioritize

With an ever-growing to-do list, it may feel sometimes like you’ll never get it all done. And that’s true. The to-do list will never end. So don’t worry about accomplishing every item. Pick the most important things, those that you can’t get off your mind, and then save the rest for another day.

If you have a flare-up or feel really tired one day and fall behind on the list, don’t worry. The important things will get done. Ask for help if needed.

5. Eat healthy

Sure, you may indulge, but continuing to eat an abundance of vegetables, fruit, and whole grains during the holidays is critical to managing chronic pain. For conditions such as diabetes, eating healthy is essential while eating the wrong kinds of food could worsen the disease, according to WebMD.

With other conditions, such as fibromyalgia or lupus, eating too much pumpkin pie will likely not make the disorder worse, but it could worsen symptoms.

6. Go to healthy food blogs for guidance 

A hot, home-cooked meal can chase away the winter chill like nothing else. Food blogs are a fantastic source of regular, new recipes. Once you find one you like, you’ve got a constant source of new dishes to try out. Whether you’re trying to liven up your diet or find a new twist on your traditional Thanksgiving meal, there’s a food blog for you.

Some food blogs focus on dishes that are healthy or food-restriction friendly. Maybe you’re trying to cut back to avoid any holiday weight gain. Perhaps you’ve got food allergies or follow a restrictive diet. Whatever the case, if you’re trying to watch what you eat, odds are you’re getting bored of the typical bland “diet” foods. We recommend checking out the following blogs for recipe ideas.

The Picky Eater

The Picky Eater food blog is run by Anjali, who is a Board Certified Health Coach. According to her About Me page, Anjali grew up eating a very health-centric diet full of organics and fresh produce, but her husband grew up eating pizza and fast food. She balanced both lifestyles by cooking healthy versions of her husband’s favorites, resulting in lots of deliciously healthy dishes.

The recipes at The Picky Eater are clear and easy-to-follow, complete with lots of pictures along the way. Additionally, there’s a lot of information about other health topics, such as healthy baking substitutes, information about soy proteins, and tips for enjoying holiday meals without going overboard.

My Darling Lemon Thyme 

The food blog My Darling Lemon Thyme is by Emma. Emma is vegetarian, and both Emma and her children have lactose and gluten allergies, so the recipes on her food blog reflect this. She’s got some great information for anyone who’s new to a gluten-free diet. Additionally, she grows lots of the ingredients for her recipes in her own garden, so there’s quite a bit of information about gardening on the website.

If you have food allergies or restrictions, the recipe list at My Darling Lemon Thyme could be a goldmine for you. Each recipe is followed by a description like gluten-free, vegan, lactose-free, fermented, or sugar-free. This allows you to quickly find recipes that fit your specific food requirements.

I Am A Food Blog

I am a Food Blog is run by Stephanie, a self-proclaimed lover of noodles, bacon, potatoes, and breakfast foods. She takes traditional recipes and gives them an unconventional twist, like bacon grilled cheese pizza, or an Asian influence, as with bacon and eggs yakiudon.

The recipes from this food blog are eclectic and playful, and the photos of the completed dishes always look delicious. The end result often leans toward gourmet, but the ingredients and directions are simple and straightforward.

The Comfort of Cooking

The Comfort of Cooking food blog focuses on fresh and frugal recipes, and there is a huge selection to browse. If you’re trying to watch what you eat, check out the diabetic friendly or light and healthy sections of the recipe index.

There are also lots of tips and tricks and how-tos, if you’re a bit unsure in the kitchen. The recipes here are comfort foods or homemade versions of popular sweets. There are plenty of options to keep you cooking for a long time.

How Sweet It Is

Jessica’s How Sweet It Is food blog revolves around things that taste good. Some of the recipes here are healthy, and others are decadent. Lots are revised versions of the author’s favorites, like the caramelized shallot bacon gravy made with the same method as her mother’s traditional gravy.

There are vegan, vegetarian, and gluten-free sections in the recipe index if you’re working with a specific set of dietary needs. Additionally, the author sometimes does lightened versions of classic recipes, like this lightened up fresh green bean casserole.

Top with Cinnamon

If you’ve got a sweet tooth, head for the Top with Cinnamon food blog, which is run by the very young Izy. There are a few savory recipes here, as well as several how-to posts, but the vast majority are baked desserts, muffins, breads, and cakes. Lots of the recipes in the index are accompanied by a short description, like vegan or dairy-free.

Also noted next to many of the recipes is whether or not they contain videos or GIFs (which are animated files or images). These how-to videos and GIFs can be extremely helpful in tackling new recipes. For example, the step-by-step guide to making croissants is accompanied by GIFs illustrating each step, which simplify a rather intimidating recipe.

Food blogs are a great way to liven up your Thanksgiving dinner. There’s definitely something to be said for sticking to the classics, but it’s also fun to mix things up every once in a while. This Thanksgiving, consider adding a few new dishes to your table, even if you just add them to the mix instead of replacing traditional ones.

8. Speak up

Finally, if you need help, or are worried about cooking dinner for eight, or don’t think you’ll be able to stand up all night at Aunt Barbara’s holiday gathering, let people know. Chronic pain is largely invisible to outsiders, and people don’t know how you feel unless you tell them.

Not everybody will accept your limitations, but being willing to ask for help and staying true to yourself will help you avoid pushing too hard. It’s better to prepare and ask for help before you reach the point of exhaustion or frustration to avoid reaching that place in the first place.

What other tips do you have for managing chronic pain around the holidays? 

November 11 is Veterans Day, a federally-designated day to recognize all U.S. veterans who have served in both foreign and domestic settings. Far from being just another holiday when banks are closed and mail isn’t delivered, Veterans Day is set aside to recognize and honor the service and sacrifice of the millions of men and women who have served in the U.S. military from 1776 to today. Unfortunately, this group experiences particular challenges and high rates of chronic pain. We can and should do better.

How does chronic pain affect veterans?

Thousands of soldiers have been injured in the wars in Iraq and Afghanistan. Many of a soldier’s injuries may have been fatal in the past but are now treatable and require recovery times when soldiers return home. Wounded soldiers now have a survival rate of over 90% as compared to a survival rate of under 75% in the Vietnam War.

Other consequences can arise as a result of a near-fatal or life-changing injury, though, such as an amputation or head injury. Reports find that chronic pain and mental health challenges disproportionately affect veterans, including:

• According to statistics gathered by the Department of Veterans Affairs, more than 50% of those vets registered for healthcare have experienced chronic pain above a level four on a scale of one to ten. Back pain is the most common, followed by pain in the legs, arms, neck, and abdomen.
• Among an infantry brigade composed of 2,597 soldiers who were interviewed three months after returning home from Afghanistan, 44% experienced chronic pain. In this brigade, 15% reported using opioids in the past month.
• In the same study, published in the JAMA Internal Medicine journal, researchers reported civilian chronic pain rates at 26% of the population, with only 4% of that number using opioids.
• Other research indicates that approximately 30% of veterans returning from Iraq and Afghanistan suffer from mental health conditions. Additionally, fewer than 50% of the 730,000 estimated vets receiving mental health care.
• Twenty-two veterans die by suicide every day in the U.S. in 2012.
• Approximately 33% of homeless men are veterans, and veterans are twice as likely to become homeless when compared to civilian populations. The main factor in homelessness for veterans is inadequately treated physical conditions. This combines with mental and emotional conditions that can lead to alcohol or drug use.

Mental health challenges

Chronic pain is invisible enough, but the mental and emotional scars that veterans face are even more covert. Further, chronic pain and mental health challenges are inextricably linked with symptoms of one often exacerbating the other.

The stress of living in a combat situation followed by the stress of reintegrating into a society that doesn’t understand what it’s like to kill and destroy with the command to then forget leaves veterans at risk for depression and suicide.

Post-traumatic stress disorder (PTSD) in particular is a powerful mental condition that occurs as a result of experiencing major trauma. Veterans may suffer from flashbacks and anxiety attacks. Their body may react as if they were still in the middle of the trauma. This condition can be debilitating, yet many vets still attempt to handle it on their own. Civilians may not be able to understand why vets don’t seek the treatment that they need.

What are barriers to treatment? 

Military personnel have barriers to treatment that are specific to their experience. Beyond general barriers such as race, class, and economics, military personnel tend to experience barriers that are specific to a military culture and ethos.

As many injuries sustained were in battle, there are a complicated mix of factors involved in treatment that may prove overwhelming to veterans seeking treatment.

Pride and embarrassment

Soldiers coming home from war with injuries, be they physical, mental, or emotional, may not be used to being unwell. From the heavy physical conditioning of basic training to action in battle, these men and women are generally young, physically fit, and ready for action.

They may not feel like they can ask for help when they need it and so may suffer in silence. This can lead to feelings of isolation and depression.

Veterans who struggle with addiction and mental illness may feel the stigma of those two conditions, especially if they are living in a small town.

Properly trained medical personnel

Because physical injuries are often further complicated by mental conditions such as PTSD and anxiety disorders, medical personnel need to be trained and educated on how to treat the entire soldier, not just the injury.

Veterans organizations can help, but their capacity is limited and the demand for care is high.

Availability of care

Especially in rural areas with few doctors and mental health providers for civilians, veterans may have a difficult time getting the care they need. Veteran care requires more than a general family doctor, with physical rehabilitation, mental health, and counseling for addiction as necessary parts of treatment.

Dr. Wayne Jonas, a commenter on the JAMA study, notes that it is crucial that we address issues of chronic pain and mental health in our veterans if we are to maintain a strong military:

“The nation’s defense rests on the comprehensive fitness of its service members—mind, body, and spirit. Chronic pain and use of opioids carry the risk of functional impairment of America’s fighting force.”

We would argue that addressing issues of chronic pain in our veterans is also a moral obligation to those who routinely sacrifice so much. They are the first responders of the U.S., the people who run towards the burning building. We owe it to veterans and their families to make sure that they are given the resources they need to heal completely and to continue to live full, rich lives either in or out of military service.

How you can help

Veterans need support in ways that many civilians cannot understand. Regardless, there are some things that you can do to show that you care.

• Offer understanding: You may not fully understand a vet’s experience, but you can listen and do your best. Encouraging veterans to talk about their time in combat can help with feelings of isolation.
• Lobby your politicians: Talk to your local representatives about fully-funding initiatives specifically designed to increase care for veterans.
• Don’t discriminate: Female veterans can be overlooked when it comes to services. New research is lobbying for better policies to help women adjust to civilian life after combat.
• Encourage the vets you know to reach out: There are several online forums designed for veterans. There you can reach out and communicate with others who understand. Some of these resources follow.

Resources available for veterans

1. Pets for Patriots

If you’ve ever had a cat or dog, chances are you know firsthand the blessing of unconditional love and devotion they bestow. When you’re having a rough day, there’s nothing better than seeing the loving eyes of your pet. At that moment, it seems like they would do anything in their power to make you feel better.

Pets for Patriots founders know the profound impact this relationship can have on people. They help connect veterans with dogs and cats living in shelters who need homes. Owning a pet can be expensive, but the organization partners with veterinarians to offer a lifetime discount on services to make health maintenance more affordable.

2. Wounded Warrior Project

This organization serves returning veterans through multiple programs designed to heal the mind, rehabilitate the body, find jobs, and stay connected with other veterans. The organization’s vision is to help this generation’s wounded veterans become the nation’s most well adjusted in history.

Programs include the Combat Stress Recovery Program, which helps participants set new goals and acclimate to their new normal. The project’s Restore Warriors program is geared towards helping veterans identify PTSD symptoms and then connecting them with professional help.

Veterans also struggle with finding employment after returning from war. Through Warriors To Work, the organization offers help creating a winning resume, refining interview skills, and connecting with hiring managers.

3. Veterans Yoga Project

Yoga and mindful breathing may help manage the symptoms of PTSD and chronic pain. Many non-profits have sprung up that seek to connect veterans to the practice of yoga.

Veterans Yoga Project offers a directory of classes taught by specially trained teachers. They also retreats for those looking to take a breath of fresh air.

4. Veterans Support Foundation

Returning soldiers unfortunately face high rates of homelessness. Veterans Support Foundation seeks to help those who need it find shelter, whether temporarily or permanently.

The organization offers transitional housing shelters in numerous states. Each state’s program is slightly different. In Connecticut, for instance, VSF runs three transitional living shelters. While living in the homes, veterans receive treatment and help to get their lives back on track. Permanent housing in Connecticut is also available. Programs vary by state, and are not offered in all states.

Check the website’s directory to learn about programs available in your state.

5. Veteran Crisis Line

By dialing 1-800-273-8255 and then pressing “1”, or texting 838255, veterans have immediate access to a crisis responder trained specifically to address veteran concerns. Callers are advised to press “1” to be connected to veteran-specific counselors. Otherwise, calls go to the National Suicide Prevention Lifeline, where a trained responder will offer assistance. An online chat is also available.

By recognizing the warning signs of suicide and reaching out for help early, more veterans’ lives can be saved. Danger signals include feelings of hopelessness, extreme anxiety or mood swings, rage, and increasing abuse of alcohol or drugs. After calling, the responder will help the caller connect to local counseling services.

6. National Resource Service Directory

Finding the right resource can feel overwhelming. If you’re not sure where to start, visit this directory, run by the Department of Veterans Affairs and the Department of Defense.

The directory makes finding resources for your specific need easy. Drop-down menus connect users to organizations offering support for finding employment, connecting with health services or homeless assistance, and collecting benefits and compensation.

7. USA Cares

If you need fast assistance, visit USA Cares. This organization helps veterans with financial help and advocacy, with the motto “a hand up, not a hand out.” The staff pledges to respond to all requests within 48 hours.

Main areas of assistance include housing and employment. Services are offered free to service men and women, and no repayment is required. If, for example, a veteran needs help paying the mortgage, USA Cares will make a payment directly to the bank.

Veterans serving overseas and in the U.S. provide tremendous service to the citizens of the United States. Make it a point to take the time to thank a veteran on November 11^th (and every day) for their service.

The flu is a respiratory condition and needs to be treated accordingly but there are also ways to prevent the spread and contraction of the flu. For chronic pain patients who may already have weakened immune systems, this is even more important. Here’s some tips for preparing for flu season if you’re suffering from a chronic condition.

When is flu season?

Flu season in the United States can be a horrific time for many people. Children and the elderly are the most susceptible to the flu but otherwise healthy adults can also easily contract the disease. Flu season can start as early as October but generally cases of the disease peak around January and February.

In the United States about 5-25% of the population will get the flu each year. For most the flu will be an uncomfortable inconvenience but some people with compromised immune systems can have more complications. On average 2,000 people are hospitalized with flu symptoms. The number of deaths related to this virus are difficult to pinpoint, but experts suggest it is anywhere between 3,000 and 50,000. Why the great discrepancy? It is all dependent on the types of flu viruses causing the main outbreaks and whether or not people have used prevention methods or are treating the condition properly.

What is the flu?

There are some misconceptions about what the flu actually is. Flu, short for influenza, is an easily spreadable viral infection that affects the nose, throat, and lungs. Many people use the term flu for a variety of conditions not all of which are comparable. Some people will mistake a cold for the flu but the absence of a high fever is the differentiating factor. People with the flu also feel achy all over, weak, and tired.

The stomach flu, on the other hand, isn’t really a diagnosable condition at all. What people refer to as the stomach flu is generally a form of gastroenteritis. Symptoms for this condition include vomiting, diarrhea, and abdominal cramps that do not occur in patients with influenza. There are a number of bacteria and viruses that can cause what is commonly referred to as the stomach flu including salmonella or norovirus.

How is the flu different from a cold?

The overall symptoms of a cold and the flu are very similar but it is important to determine which is causing your illness in order to treat it properly. Both are respiratory conditions. In fact, the sickness we refer to as the stomach flu isn’t related to the flu at all. The flu virus does not cause gastrointestinal distress.

Colds typically begin with a sore throat which is followed by sneezing, coughing, congestion, and a runny nose. A cold will usually run its course after a week, though it is important to keep in mind that people with colds are contagious for the first three days. Care should be taken to prevent spreading the germs.

Flu, however, can be a much more serious matter even with a mild case. The symptoms start fast and include sore throat, fevers, headaches, muscle aches, congestion, and coughs. People with the flu generally feel fatigued or like they’ve been run over by a truck. This feeling is absent with a cold. As we mentioned the stomach flu isn’t the flu at all, however the swine flu can cause issues with vomiting and diarrhea. These symptoms are not common with all types of flu viruses. The most common complication with the flu is the possible progression to pneumonia which can be fatal for some patients if not treated properly.

Where to start with preparing for flu season

The best case scenario for someone who gets the flu is that they suffer from fever, aches, pains, and coughing for several days or even several weeks. In the worst case a high-risk patient may require more interventional medical treatments or hospitalization to get the symptoms under control. Of course, while it is important that you prevent the illness from happening through the injection or by cleaning your environment regularly, it is equally as important to maintain a healthy lifestyle in order to keep your immune system ready to fight off infections should they happen. A holistic health approach takes all of these factors into account.

There are plenty of ways to prevent the flu. Here’s where to start.

Avoid common causes and risks

The primary way to contract the flu is to inhale the flu virus. It is easily contractible and can spread quickly among individuals who have not prepared to avoid it. Sharing utensils or drinks with someone who is carrying the virus is one of the most typical methods for getting it as is shaking hands or touching door handles.

If you’re in an office, avoid touching:

• Phones
• Desktop
• Keyboard and computer mouse
• Copy and fax machines
• Elevator buttons
• Coffee machines

The workplace is a great incubator for flu germs as the virus is spread so easily between people. With offices buttoned up tight to keep out the winter cold there is nowhere for the virus to go. Workers are encouraged to wash their hands regularly, avoid shaking hands during flu season, and keep disinfectant wipes available for desks, phones, and other shared surfaces.

Get a flu vaccine

While the vaccine may not encompass all of the possible forms of flu viruses that are spread, it does cover the most common. There have long been concerns about flu vaccines and their overall safety. Any vaccine has risks but the benefits will largely outweigh those apprehensions.

During the flu season which began in late 2013 and lasted through February of 2014 studies showed that the most severe cases of the flu reported were among young unvaccinated adults. Duke University Hospital noted that this past year’s flu season showed that previously healthy young people in their 20s had the highest levels of hospitalizations in their medical system. Some of these cases included the H1N1 virus which was the cause of a pandemic in 2009. Individuals who were vaccinated, even among high-risk groups, have a better chance of not getting a case of the flu that requires hospitalization and advanced treatments.

A study published by the American College of Allergy, Asthma and Immunology indicated that children previously believed ineligible for the flu shot aren’t actually at risk from the vaccination. Children with egg allergies had been previously excluded from the vaccination which could prevent them from contracting the flu. However, the trace amounts of egg in the vaccine are not considered a problem for these children, according to experts. This is most important among children with asthma which often goes hand in hand with other allergies such as those to eggs.

Everyone should be able to get a flu shot but it is most critical for the very young and the very old as well as individuals with chronic respiratory conditions, such as asthma.

Prevent the spread of germs

There are everyday actions that people can take to stop the spread of flu like the suggestions above. Other suggestions include:

• Avoid contact with sick people
• Cover your nose and mouth when you sneeze or cough
• Wash your hands
• Avoid touching your eyes, nose, and mouth
• Clean surfaces that may have come in contact with flu germs

Try natural preventatives 

Adding Vitamin C supplements in the right amounts is a good idea year-round, but it may also help fight off viral infections like the flu.

Start using more at the beginning of flu season and increase the dose if you get sick. Take the supplements in 500 milligram increments to allow your body to absorb the nutrient properly.

Further, try oil of oregano. Not only is oregano great for pizza sauce, it also has strong antiviral properties. Neither a cold nor the flu is caused by bacteria so an antibiotic does nothing to stop the symptoms. Try using oil of oregano in a bit of water or in a diffuser.

At -home treatments for flu season

Many people just wait out the virus and suffer with the symptoms rather than seeking treatment but this can cause additional complications. Once you know whether or not your runny nose, cough, and sore throat is caused by a cold or flu, there are many ways to treat a mild case right at home. If needed, visit a doctor for more help.

Stay hydrated

The flu can cause dehydration quickly so drinking plenty of fluids is extremely important. Water is always the best option but herbal tea or a sports drink would be fine as well.

However, make sure you stay away from caffeinated drinks and alcoholic drinks. Caffeine is a diuretic and won’t help replenish any fluids. Alcohol will make you tired and you’ll already be tired from the flu. An herbal tea, especially with honey, can be soothing as well as rehydrating.

Rest

Whatever you do, don’t try to do too much of it.

In our culture we always feel the need to be on the go so it may be tempting to ignore the symptoms and push through, but this can cause the virus to linger for longer. Don’t go to work (and accidentally spread the virus there). Get some help at home. Really listen to your body and rest because that will be the quickest way to recovery.

Homemade chicken soup

Whether the effects are purely emotional or not, chicken soup for the sick has been one of the most widely used home remedies in our culture. The soup itself may not have any healing properties but it can certainly make you feel better.

Hot soup does have some benefits. The steam helps with breathing and the heat helps to soothe an achy throat. However, when it comes to holistic health it is important to take the entire person into account and if chicken soup simply makes you feel better, like a security blanket or a favorite movie, then by all means enjoy the simple pleasures of it.

Over-the-counter remedies

Sometimes the flu doesn’t run its course as expected. If you need a little more firepower to stop the symptoms and get back on your feet there are a few over-the-counter remedies that you can try.

These include:

• Ibuprofen or acetaminophen: Non-steroidal anti-inflammatory medications can help relieve the aches and pains associated with the flu. You may also wish to take a medication with a fever reducer.
• Decongestants and cough medicines: Over-the-counter cough medicines can help relieve the nasal congestion and coughing symptoms that you may be experiencing.
• Multi-symptom flu medications: If you prefer, you can treat everything at once with an all-in-one medication. However, it is important to note that if you do not have all the symptoms listed you may be taking drugs that you don’t need.

It is always important to read labels, understand the risks, and use the medication properly.

Of course, it is also important to monitor yourself, children, or older adults for complications. If the flu hasn’t run its course in a week, you should speak with a doctor and rule out any additional concerns such as pneumonia.

What are some of the home remedies that you’ve used to treat the flu once you’ve caught it? How else do you start preparing for flu season in your home?

The flurry of getting ready for school—buying school supplies, new clothes, and managing fears related to new teachers or new schools—is exciting but stressful. Managing back-to-school stress is important for living with chronic pain, whether you are the one living with pain or your child. Thankfully, it is possible to make returning to school less stressful while still ensuring thorough preparations for the main event. Here are some easy tips to get started.

1. Start preparing early

Often, time constraints are the most anxiety-provoking conditions. We can do anything as long as there’s enough time to do it.

With this in mind, start shopping for clothes and other supplies a few months earlier than you normally would. You might miss a few sales, but you’ll also miss the crowds and time-crunch pressure, which both contribute to back-to-school stress.

School supplies

You can shop early for these and avoid the rush by seeing if your child’s school has posted a list of needed supplies on their website. If not, purchase the things you know you’ll need as you see them go on sale over the summer.

A new lunchbox and backpack are probably necessities, as are pencils, pens, and loose leaf paper. Classrooms always need tissues and hand sanitizer, so look forward to helping the teachers out, too.

Clothing

As the kids continue to grow and sprout throughout the summer, think ahead to school clothes as you replenish their supply. Many dress codes specify knee-length shorts or skirts, so as your kids outgrow their summer clothes, replace them with dress code-ready substitutes. Summer clothes go on sale mid-July, and back to school time clothes generally feature sweaters and jeans.

Although these may be okay for classrooms that are air conditioned to Arctic temperatures, using on-sale summer clothes to layer with a light sweater may be the best idea until chillier weather comes around.

Immunizations

Most states require some form of immunizations for students to enter school. Check with your school system early to see what is required, then make an appointment if your child needs vaccinations. Doctors’ offices get slammed with last-minute requests every year. If you can, schedule your appointments early in the summer to avoid the rush.

2. Identify tasks and complete them on feel-good days

People without chronic pain may identify a particular day of the week to complete certain tasks. However, chronic pain can be unpredictable. You might decide to visit the school supply store on Wednesday, but wake up not feeling well. Then, you miss your goal, your schedule falls behind, and stress levels rise.

Skip the whole problem by making a list of everything you have to do, and then identifying shopping goals by the week. Then, when you have a good day, seize the opportunity to shop for clothes or other supplies.

This strategy for minimizing back-to-school stress is made possible by the first goal: allotting yourself plenty of time for shopping. When you’re not under a time crunch for getting everything done, it’s no big deal to miss a target by a few days or even a week. No problem!

3. Shop online

Consider purchasing books, pencils, folders, calculators, and other fundamental supplies online. Some websites offer the option to purchase online, and then pick up in store or, like Amazon, ship them directly to your house. Do all the browsing from the comfort of your own home and then slide into the store to effortlessly pick up the needed items and return home without stress.

Shopping online for clothes is an option as well, but one that might result in extra legwork if you need to return ill-fitting pieces or those that don’t meet your expectations. If you’re managing chronic pain, the last thing you want is to make extra trips to the store when you thought your shopping was completed.

Whatever you decide, managing back-to-school stress is all about making smart, strategic decisions.

4. Get organized

Even if organization doesn’t feel natural to you, knowing where to find everything helps ease back-to-school stress, as does living in an environment that feels orderly and under control.

The pace of life picks up once school gets back in session, so taking some time to organize papers and files, supplies and clothes, purchasing shelves and organizers when necessary—they do help!—will go a long way to minimizing stress in the days leading up to school.

Having everything you need well within reach also comes in handy on those days where you just don’t feel like moving.

5. Practice going to school

If your child is the one who is managing back-to-school stress and chronic pain, consider easing first-day jitters by practicing the all-important day. This is an especially good idea if it’s your child’s first year in a new school.

Walk, bike, or drive to school the way you plan to on an ordinary day so the youngster knows what to expect and becomes acclimated to the route and anything he or she might encounter along the way. With children who might be walking to school by themselves, give them safety tips, such as looking both ways before crossing the street and making sure to wait for the crossing guard to help them.

If possible, you might contact the teacher and see if meeting before the first day of school is possible. That way, your child will enter school and see a familiar face. If he or she can scope out the new classroom, that will also help manage back-to-school stress.

6. Talk to your child

Children with chronic pain may have a hard time at school even once the year is in full-swing, but stress can be particularly elevated in the days leading up to school’s return. Have an honest conversation with your child and encourage him or her to voice their concerns. Listen carefully and work to appease your child’s fears or alleviate them.

For instance, if your child is nervous about recess and not being able to play like the rest of the boys and girls, maybe you could work with the school to make alternate arrangements. Your child could spend recess in the library or under the close watch of an aide to ensure no bullying or other behavior occurs.

7. Plan ahead for possible problems

If your child had a rough year last year, or is coping with the health impacts of chronic pain and fears being bullied or not being able to make friends, help your child identify coping strategies. Perhaps a cell phone would be helpful so your child can reach you in case of emergency, or to talk during a bad day.

Alternatively, you could reach out to the school psychologist or nurse. Alert them about your child’s health issues if they don’t know already.

8. Focus on a sleep routine 

Nothing is harder than trying to get kids to go to sleep at a proper bedtime. This is even more true when the sun is still blazing away outside their window. Start your kids with an increasingly early bedtime as summer comes to an end, and wake them up at school time daily (this will help with the early bedtime).

You can also try dark curtains or eye shades for those children who need to sleep in total darkness.

9. Maintain your own healthy habits

When life gets busy or stressful, healthy habits like eating nutritious food and exercising are often the first thing to go. However, prioritizing those activities and emphasizing self-care can go a long way to managing stress while also supporting your lifestyle goals for managing chronic pain.

Back-to-school stress might make you feel as if you have no time to spend on healthy habits. Investing the time in your wellbeing will pay dividends by helping you feel better. And this leads to getting more things accomplished. Consider:

• Cooking in bulk or in a crock pot
• Buying healthy frozen dinners
• Exercising first thing in the morning

Parents experience stress just as much as kids do during this time, much of it centered around meal times in the morning and the evening. In the evening when everyone comes home tired, cranky, and possibly starving, help yourself out by using your crockpot or cooking once to eat all week. After school snacks can also be prepared in advance. Have your kids help to make it a family affair!

10. Develop (and stick to!) a routine

Part of back-to-school stress is the fact that the household routine is completely disrupted by early bedtimes, early rising, lunches to be packed, homework to be done, and dinner to put on the table. The first few days of school can be hectic. It is likely that your child(ren) will be exhausted, excited, and possibly cranky at the end of their day until they get into the swing of things.

Make after school time as stress-free as possible by developing a routine that works for you. This can include things like:

• Snack time and some time outside (or free time inside, but avoid screens)
• Homework time (or reading) while dinner is being made
• After-dinner baths and family time
• Nighttime rituals that work for your kids (e.g., reading, talking, winding down)

If your kids are a little older, help them develop a good routine that incorporates talking about their day, homework, and free time. Limit screens during this transition, at least during the week. Part of this routine can be family movie and pizza night on Fridays, signaling the end of the week. Routines can go a long way to help kids (and parents!) ease into back to school time.

11. Practice stress management techniques

Even with advance planning and preparation, back to school time can be very stressful for kids and parents. With extreme testing requirements and increasing homework loads even for the very youngest children, kids are experiencing stress and its side effects now more than ever. Without an outlet, chronic stress can be damaging to both mental and physical health.

If you notice that your child is having trouble sleeping (or is extremely fatigued), is more emotional than usual, seems irritable, or is lashing out, they may be experiencing stress. Helping kids manage stress is one of the most valuable tools you can offer them as a parent. Simple things like allowing them free time to play, encouraging them to go outside, and limiting screen time can go a long way to alleviate stress during back to school time.

Then, make sure to apply these lessons to yourself. How can you care for yourself when back-to-school time has interrupted your schedule?

Are your kids back in school or headed back soon? How do you manage this back to school time transition?

With ghosts and witches stalking the neighborhood streets and choruses of “Trick or Treat!” ringing the air tonight, it can be easy to forget about your chronic pain if even just for a short while. Focusing on happier things is important for dealing with pain, and along with some other tips, you can help take control of your pain this Halloween.

Halloween’s boo-tacular origins

Celebrating Halloween with trick-or-treating and haunted houses is a far cry from the origins of this holiday. Halloween originated as the Celtic holiday Samhain (pronounced sah-win). The Celts took October 31^st to celebrate the end of the harvest and prepare for the coming winter. They believed that on this day, spirits could cross the boundaries between the living and the dead and come back to cause sickness or damage crops. They marked the day with bonfires and special treats and dressed in masks to mimic the dead (and scare them away).

In North America, the Halloween tradition of trick-or-treating and dressing up in costume was not recorded in print until 1911 when an Ontario newspaper reported seeing children “guising” (dressing up) and going from shop to shop exchanging songs and stories for candies and nuts. The phrase “trick or treat” did not appear in print until 1934, and the practice only became widespread in the U.S. after the 1950s when World War II and sugar rationing ended.

Tips for managing chronic conditions during Halloween 

For most people, Halloween is a harmless diversion, a fun chance to dress up and collect candy. For others, though, the holiday has become a dietary fright due to pain conditions or food allergies. Children especially can feel left out of the festivities if they are living with chronic pain or other conditions that cause them to eliminate or severely limit their intake of sugar. Here’s how you can still have a boo-tacular time.

1. Find some pain-friendly treats 

These days there is more information than ever for food allergies and dietary restrictions, though. This gives plenty of options for children and adults who want to participate in the fun without paying for it later. Many people are used to saying no to edible treats due to their food allergies, and more households are offering non-food treats to little goblins and ghosts. Some examples of fun, non-edible treats are:

• Pencils with scary erasers
• Temporary tattoos
• Vampire teeth
• Glow sticks
• Coloring books and crayons
• Silly putty
• Stickers
• Bubbles
• Masks
• Cards
• Slime

These treats last longer than candy and can all be purchased online or through local party stores for not much more than a couple bags of candy.

2. Limit your sugar intake

Obviously you want to dig into the bag of candy, but take a moment to evaluate how that will affect you later. Eating sugar has been shown to dramatically increase levels of pain and inflammation. For those with diabetes, high-calorie sugary foods and refined sugars can cause a spike in blood sugar levels, leading to aggravated symptoms.

While it’s best to avoid sugar, it can be tempting to indulge, especially on Halloween. If you do, keep your portions small. Go for fruit or miniature candies. You’ll be surprised at how just a bit of sugar will help calm your cravings.

If candy is a must, check out the Natural Candy Store. This store offers candy without dyes or preservatives, both of which can aggravate pain conditions. They also offer a variety of options for gluten-free, organic, and allergy-friendly candies. These treats can be kept separate so that trick-or-treaters with limiting conditions can enjoy Halloween night treats.

3. Prepare for the extra activity

But what about all of that walking? This can be a major challenge for someone suffering from chronic pain, especially if that pain is highly variable from day to day. The best way to deal with all possibilities is to have a plan.

Being sedentary for weeks before and attempting to walk a mile-long trick-or-treating route is a recipe for disaster! Start walking the route weeks before and keep at it. Do the best you can to stay active and loose in the days leading up to Halloween.

And when the night hits, remember that Halloween is the perfect excuse to go out and get some light walking in with the kids. Pay attention to your body and only go as far as feels comfortable for you on this day. Find routes that have some benches or other seating along the way and take breaks when needed. Even with these modifications, exercise can help you loosen your muscles, improve circulation, and decrease stress.

4. Make a walking plan

Plan to walk with friends. This will help distract little ones from potential snags in the plan, plus it can offer opportunities for rest along the way.

Or, if the kids are old enough, let them walk to the door alone while you wait on the street. This saves some exertion but still maintains safety.

5. Hire some help

If you know you will not be able to walk to trick-or-treat, enlist the help of a young teen who is too old for trick-or-treating but wants to earn a little cash (and maybe snag some candy while in costume!). You can be in charge of handing out treats at home while your witches and rockstars haunt the neighborhood.

6. Look out for opportunities to “trunk or treat”

Many community centers and civic organizations organize these events in their parking lots. Families dress up and bring candy to share, then park in a parking lot while kids go car to car. It is not exactly the same as a long neighborhood walk, but these events are in a safe, monitored, enclosed environment that allows kids to participate without too much walking. Plus, these are generally more wheelchair- and cane-friendly as there is no terrain to navigate.

7. Pick from over 5o pain-friendly costumes 

Be creative and inventive if walking just isn’t an option for yourself or your trick-or-treater. Who says the best costumes require standing?

If you’re in a wheelchair, check out some of these costumes with wheels from Buzzfeed and The Mighty’s list of 30 comfortable costumes for those with a chronic condition. (Image from The Mighty)

8. Stick with your regular sleep schedule

Chronic pain is only aggravated when we move off of our typical sleep schedule. Plan Halloween festivities to closely line up with your normal bed time and let others know when you plan on going to bed so the festivities don’t drag on longer than you expected. Spend some quiet time at home before getting ready for bed to allow your body to slowly relax and get ready for sleep.

9. Create new traditions

Maybe your house is the final stop for cider and popcorn, and everyone shares a piece of candy or toy as they leave. Or maybe you want to be the place for a ghost story pit stop or a scary movie to end the night. Some families have also delivered special treats for their own child to houses in the neighborhood so that their child could trick or treat but still stay pain safe. The tradition of Halloween has evolved over the years, and there is no reason why you can’t make your own changes, too.

10. Have fun–laughter is sometimes the best medicine

Researchers have found that those who laugh more feel less pain later and that laughing can lead to a higher pain tolerance in the short-term. Enjoy all of the mummies and goblins, laugh at the costumes, and lose yourself in the holiday fun. Your body (and your mind) will thank you for it.

From all of us, have a safe, fun, and low-pain Halloween!

September is Pain Awareness Month. This is a great time to raise awareness of chronic pain and to educate to those around you.

Why do we need Pain Awareness Month?

An estimated one and a half billion people suffer from chronic pain worldwide at an enormous cost. In 2012, the cost of chronic pain was estimated at $635 billion dollars in the U.S. alone. These costs include:

• Direct costs of chronic pain: Medical care including prescriptions, procedures, and visits to the doctor
• Indirect costs of chronic pain: Loss of productivity on the job due to pain, plus disability payments or other social safety nets for those in pain
• Other costs: Early mortality, lost days at work, and less employment fall under this category of chronic pain impacts

As the number of pain patients increase, so, too, does the cost of chronic pain.

The prevalence of chronic pain and its high cost across the globe don’t translate into a profound understanding of chronic pain. Many pain patients still face discrimination, under-diagnosis, and under-treatment. Pain Awareness Month strives to combat this with education and awareness of this misunderstood condition.

Here are ten ways to celebrate Pain Awareness Month

1. Dispel damaging myths about chronic pain

You know the people who say pain is “just in your head”? Or that popping a pill will make everything all better? Go ahead and spread some knowledge around by counteracting 12 of the most damaging myths about chronic pain.

2. Bring chronic pain into the light

Chronic pain is considered an “invisible illness.” As with mental health issues, this invisibility somehow makes those in chronic pain feel like their pain doesn’t matter, and sometimes like they don’t matter. Shine a light in the dark places and talk about your chronic pain, sharing what it means in your daily life. People who have no experience with any type of chronic illness, especially a chronic invisible illness, can’t know what each day is like. Share the “spoonie” model with them, and get them talking.

3. Help someone in pain

Sometimes talking isn’t enough. Those who struggle with chronic pain often struggle with simple tasks we take for granted. Take some time this month and lend a helping hand. Do some laundry, weed the garden, mow the lawn. You could even make a couple freezer meals for when pain gets really bad. Even if you have never struggled with a chronic illness, these gestures go a long way towards making someone’s life easier.

4. Offer some time

One of the worst things about chronic pain is the isolation. When pain flares up, chronic pain sufferers may not be able to leave the house. So go to them. Pack some snacks, grab some good movies, and head over to their house for a movie marathon. Or lace up your walking shoes (and help them tie theirs!) and go for a leisurely walk in the park. Connected people are happier people. Help those in pain stay socially active.

5. Spread the word

Chronic pain awareness is key during Pain Awareness Month, and there are many different ways to get the message out. Follow the American Chronic Pain Association (ACPA) on Facebook to stay updated on research and events near you.

Follow and share Pain Doctor on Facebook to get updates from our blog and read about new research into diagnosis and treatment. You can also visit, follow, and share Pain Doctor’s Pinterest account for hundreds of posts on chronic pain.

6. Alert the media

The ACPA has tons of resources to help get local media involved in chronic pain education and awareness. Get in touch with local radio, television, and newspapers and use the ACPA’s press tools that include:

• Press release
• List of partners
• Fact sheets on chronic pain
• And more

7. Donate money

If it’s just not possible to donate time, donate money to the American Chronic Pain Association to help build awareness and educate people about chronic pain. Click here to donate monthly in any amount, or offer a one-time donation to honor those who live with chronic pain.

8. Educate your primary care physician

This may seem like a strange way to mark Pain Awareness Month, but many primary care physicians don’t have much training in the diagnosis and treatment of chronic pain. Use ACPA’s chronic pain communications tools to help your primary care physician understand more about chronic pain. They can use this new understanding to provide better treatment to future patients.

9. Speak up for someone in pain

Chronic pain sufferers face daily discrimination, from getting harassed for parking in a handicapped space (“But you don’t look sick!”) to being cut off in line for moving slowly. If you see something, say something. Often, chronic pain and chronic fatigue go together, and pain patients may not have the energy to speak up for themselves. Build awareness one situation at a time. You needn’t be confrontational. Saying something like, “I think she was first in line,” or demonstrating compassion by helping a person load their groceries into their car in the handicapped space can go a long way!

10. Take time for yourself

If you are struggling with chronic pain, or if you are a caregiver to someone in pain, self-care is crucial. If you have gotten out of the habit of caring for yourself, take time out for a massage, a hot bath, or a cup of tea. Other complementary therapies like acupuncture, float therapy, and aromatherapy can be relaxing and rejuvenating.

How will you mark Pain Awareness Month this year?

Every June, Men’s Health Month is celebrated across the country with a variety of events. This health education program provides screenings, health fairs, media appearances, and other outreach activities aimed towards building awareness for preventable health problems for men and boys. Specifically, it encourages them to make sure they stay in good health by seeking early detection and treatment for illness and injuries alike.

Men’s Health Month – Be aware of the greatest risks

1. Cardiovascular disease

Out of all the preventable health concerns that affect men, the biggest and most deadly is cardiovascular disease. This condition greatly affects both men and women, but men are twice as likely to die from heart disease. According to the American Heart Association, more than one in three adult men have some form of heart disease. Stroke ranks second in most deaths per year and is estimated to affect 2.8 million U.S. men.

In cardiovascular disease, cholesterol plaque builds up over time in the heart. This build-up can narrow the arteries in the heart and brain leading to decreased blood flow and heart pain. This plaque can then rupture, which creates a blood clot that could cause a heart attack or stroke.

Major risk factors for heart disease, as well as stroke include smoking, high blood pressure, high cholesterol, and family history. Other factors include being overweight, being physically inactive, and diabetes.

2. Prostate cancer

Prostate cancer is the most common cancer found in men behind skin cancer. Over 220,000 men will develop it this year alone. Nearly three million men in the U.S. currently have prostate cancer. A man is 35% more likely to be diagnosed with prostate cancer than a woman is to have breast cancer. Approximately 30,000 men in the U.S. die from prostate cancer each year.

Prostate cancer is one disease that is essential to catch early as many times symptoms do not occur until the cancer has grown to a dangerous level. When it is caught in the earliest stages, the remission rate is nearly 100% over a five-year period.

Major risk factors include age, a family history, and is most commonly found in those of African American descent. Age particularly is a powerful indicator as after the age of 40, the chances of this disease jump significantly. 97% of prostate cancers are diagnosed in men over the age of 50.

3. Injuries

Injuries are one of the top health concerns for the modern man. Men are far more likely to want to fix a car then concentrate on their own needs and this behavior can have disastrous results. Men are at a greater risk of death in every age group and, on average, die five years sooner than women. Men are also more prone to take unnecessary risks and account for 92% of fatal workplace injuries.

Men also have a tendency to dismiss pain or wait until it is severe before seeking treatment. According to the CDC, on average, woman visit the doctor 33% more than men each year and this is after discounting visits for prenatal care. Men also are much less likely to have health insurance and injuries were rated as a leading cause of death in men in 2006.

4. Mental health concerns

Mental health can be affected by numerous factors, such as going through a traumatic event like the death of a loved one or a stressful time like moving into a new home. It is quite common for everyone to hit emotional low points during these times, but it can become dangerous if these feelings persist. This is especially true if stress, depression, and anxiety start negatively affecting your every day activities.

According to the Men’s Health Network, men are four times as likely to commit suicide compared to women. It was believed that woman were much more likely to be depressed, but experts now believe men are suffering in greater than reported numbers, because they are less likely to openly show signs due to social stigma. Furthermore, it is believed that men show depression in different ways than women, including anger, risk-taking behavior, and alcohol and drug abuse.

Treatment and lifestyle changes to make this Men’s Health Month

Men’s health can be a difficult subject to tackle, but it is necessary to lead a healthy life. These health risks can be greatly mitigated by taking the proper preventative steps and realizing we all need help sometimes. With Father’s Day fast-approaching, make sure to give your family a healthier you this year by incorporating some of these lifestyle changes today.

• Focus on prevention: Prevention is far more effective than treatment! Check out this handy guide created by the Men’s Health Network that lays out the maintenance schedule for you body.
• Eat a healthy diet and maintain your weight: Try to reduce saturated fats in your diet and eat more veggies, fruits, and whole grains. Shedding excess weight can also do wonders for your current health as well as lower your risks for most health conditions.
• Limit your nasty habits or kick them all together: If you are a smoker, stop now. Try to avoid secondhand smoke as well. If you don’t want to stop drinking altogether, try to limit your consumption to two glasses a day.
• Exercise: Not only does 30 minutes of physical activity a day make you feel better, it also lowers your risk of all kinds of health conditions, such as heart disease and various cancers.
• Rein in the stress: Mental health is just as important as physical health. If you are constantly stressed out, it can have some serious side effects on your body and mind. Practice coping strategies. Allow time for self-care. Talk about issues when they arise.

17 million people live with cerebral palsy worldwide and another 350 million are closely connected with someone who does. March is a whole month dedicated to spreading awareness about cerebral palsy. In an effort to help everyone learn about this condition, let’s spend some time going over the basics.

First things first, there are nine forms of cerebral palsy and even within those each person can have different manifestations and symptoms. Therefore, when you hear the term “cerebral palsy”, know that it encompasses a wide variety of disorders that vary in severity and meaning.

What is cerebral palsy? 

In general, the National Institute of Neurological Disorders and Stroke defines cerebral palsy as a condition in which brain abnormalities or damage interfere with the normal relaying of nerve messages from the brain to the nervous system. So, what exactly does that mean? Simply put, it means that cerebral palsy can cause some serious issues.

The most common primary manifestations include:

• Lack of muscle coordination when performing voluntary movements (ataxia)
• Stiff or tight muscles and exaggerated reflexes (spasticity)
• Gait disturbances such as walking with one foot or dragging a leg
• Muscle tone that is either too stiff or too floppy
• Bone deformities
• Oral motor dysfunction such as swallowing, feeding, and speech impairments

As you can see, cerebral palsy can be displayed in many ways, but it usually appears in infancy or early childhood and permanently affects muscle coordination throughout a patient’s lifetime. It generally takes a few months up to a few years to diagnose but, on average, the signs of cerebral palsy are usually discovered before the age of three.

Cerebral palsy is differentiated from other disorders as it is a result of a one-time brain injury and therefore will not progress as further brain damage. While the brain damage will not progress, however, it is often the case that adults start suffering as they age as their underdeveloped muscles are not able to properly support the body of a grown adult.

Unfortunately, it does not stop there. Multiple conditions go along with this neurological condition and usually correlate with the degree of injury to the brain. These include associative conditions that do not directly result from the brain damage, but do occur frequently in those with cerebral palsy. These include intellectual impairments, epileptic seizures, hearing and vision impairment, along with many other associated conditions.

Cerebral palsy and chronic pain

While symptoms and manifestations vary from person to person, almost all those who suffer from cerebral palsy have to deal with chronic pain. Here are just some of the root causes of pain:

• Orthopedic pain has to do with how the bones grow as a child gets older. This can come in many forms including bone deformation, misplaced bones, hip misalignment, and bone degeneration.
• Gastrointestinal pain includes anything that has to do with the digestive tract such as incontinence, constipation, and malabsorption.
• Surgical pain refers to the pain that someone with cerebral palsy receives in the attempt to control their other symptoms and pain, such as invasive medical procedures. This classification of pain is generally short-term though and is an unfortunate side effect rather than a direct cause of the condition.
• Rehabilitative pain also refers to pain from treatment, but is moreso directed at non-invasive treatments as well as physical and occupational therapy.

The most common symptoms of pain associated with cerebral palsy include:

• Spasticity
• Respiratory problems
• Urinary tract infections
• Osteoarthritis
• Spinal/back pain
• Nerve pain and injuries

These symptoms cause pain in various ways, but they generally affect several areas of the body like the pelvis, neck, shoulders, elbows, hands, knees, and ankles. While this is not an exhaustive list, it should be clear to see how painful cerebral palsy can be and how important quality lifelong treatment is for those who suffer from its ill effects.

How can those with cerebral palsy manage their pain?

Cerebral palsy does not mean that a person cannot lead a rich and full life. There is no cure for cerebral palsy, but there are numerous treatments that exist and others that are still being researched.

One of the goals of pain management is to identify the underlying causes of pain, and what procedures, medications, or therapies can provide some relief. It is good to note, however, that since cerebral palsy can affect so many parts of the body, it usually takes multiple different specialists to collaborate to create an effective treatment plan.

Spasticity medication is one of the first-line treatment methods for cerebral palsy. Spasticity medication comes in two forms, isolated and generalized. When isolated medication is used, typically a doctor will inject the drug directly into the affected muscle or nerve. This treatment needs to be done every three months. This also comes with some side effects, such as additional pain or bruising and possible trouble breathing or swallowing. Generalized medication is taken orally and is an all-purpose muscle relaxant that may relax stiff and contracted muscles. Since there are numerous options for oral drugs, the side effect vary, but some include sleepiness, confusion, and nausea.

There are also many different types of therapies that can help improve cerebral palsy symptoms. These include physical, occupational, speech, and language as well as other alternative forms of treatment such as recreational therapy and spinal cord stimulation. While these forms of treatment can be quite extensive, here is a brief breakdown.

• Physical therapy consists of muscle training and exercises that help in improving flexibility and motor skills. It also incorporates devices such as braces to help improve walking or to stretch contracted muscles.
• Occupational therapy uses adaptive equipment and therapists to teach children with cerebral palsy to be more independent. It does this by providing the child with a way to accomplish or participate in everyday activities and routines at home.
• Speech and language therapists help improve a person’s communication skills by helping them speak more clearly or using sign language. They can also provide them with a computer that helps facilitate communication.

Invasive surgery is also an option, but it is an option that is considered after other therapy and medication options have been tried. This is usually reserved for those who have severe contractures or deformities. Although, surgery has been able to lessen pain and improve mobility for those with severe cases.

What did you learn about cerebral palsy today? How can you help spread awareness?

Happy Thanksgiving from our family to yours! Gratitude is the foundation of a healthy, positive life, and there’s no better time than Thanksgiving to honor all the people and things we’re grateful for.

As people all over the country gather ‘round the table surrounded by food and family, Thanksgiving is an opportunity to recognize and express gratitude for all the abundance in our lives that we may not take time out to recognize on other days.

Countless research studies have shown the benefits of gratitude on health. People who are grateful are more likely to have stronger relationships, less pain, better mental health, and sounder sleep, according to Psychology Today.

Research shows gratitude has powerful health benefits, ranging from increased self-esteem to improved physical health.

At Arizona Pain, we have so much to be grateful for. First, we’re grateful for you, our patients and online community. When founding Drs. Paul Lynch and Tory McJunkin founded Arizona Pain, they had high hopes but could never have dreamed of all the wonderful things that have happened as they followed their passion of helping people reduce pain in the healthiest way possible.

Our patients are the lifeblood of our success, and we’re grateful for your trust, allowing us to guide your quest for pain relief. We’re grateful for your unrelenting hope for a better life and your boundless faith that solutions to pain do exist.

We’re grateful to have built enough success to give back to the community, because building strong community is one of our signature philosophies. When you realize how much you have, giving back becomes the next logical step, extending a helping hand to those who need it. That’s why we’re running a contest right now, giving $5,000 away for someone to use toward medical bills. If you haven’t already entered, be sure to do so!

What would you do with $5,000 to use for medical bills? Enter our contest today!

The Arizona Pain Foundation is another one of our key efforts to give back. The company’s founders are Christian and strive to inject those strong values into their daily lives. With that in mind, the Arizona Pain Foundation was born.

The Foundation supports local non-profits and organizes events. Past events included outreach to homeless shelters and food banks, and support for veterans and breast cancer awareness initiatives. Another effort the Foundation supports is anti-drug outreach.

Prescription painkiller abuse in particular is causing an increasing number of deaths and problems related to addiction. In our offices, we focus on treating pain without these dangerous narcotics as much as possible, and our Foundation continues this work through philanthropy and awareness efforts.

Giving back is a cornerstone philosophy of Arizona Pain, and we’re grateful to have that ability.

Another way we strive to build community is through our annual Chronic Pain Expo, held each September in conjunction with Chronic Pain Awareness Month. Each year, medical experts, alternative therapy practitioners, and experts in fields like nutrition and physical therapy gather to answer questions from the hundreds of patients who attend.

The Expo is also a wonderful opportunity for pain patients to meet one another. Often, finding someone else living with struggles similar to yours makes them easier to bear. We love helping patients make those connections, both to each other and the wellness experts who can help them.

Part of building community is honoring diversity and making sure everybody has equal access to healthcare.

Our community is very diverse, especially in Arizona, with its large Hispanic population. Unfortunately, Latino members of our community don’t always have access to the care that they need, and that’s why we started working closely with the Latina Strong Foundation.

Latina Strong seeks to improve the health of the entire Hispanic community through targeting women. Organizers say women make most decisions in Latino households, and they hope to initiate broad change by focusing in this way.

Recently Arizona Pain was recognized by the National Association of Hispanic Nurses for helping to pay membership dues for more than ten nurses, assisting the organization’s efforts to improve the health of people in the community.

What are you grateful for this Thanksgiving?

Image by Rhett Sutphin via Flickr