Chronic pain can feel all-consuming, whether it’s from a long-term injury, a chronic condition, or an autoimmune issue where pain is a significant symptom. Understanding the difference between chronic and acute pain is crucial, as they require different management approaches. Acute pain is short-term and typically resolves as your body heals. Chronic pain, on the other hand, lingers for months or years, often signaling an underlying issue.
Autoimmune conditions like rheumatoid arthritis or lupus add another layer of complexity, with pain resulting from systemic inflammation that the body can’t quickly resolve. Fortunately, there are ways to manage pain and inflammation holistically.
In this article, we’ll explore 3 ways to lessen inflammation and find relief today using essential oils, anti-inflammatory superfoods, and therapies that can offer relief without relying on over-the-counter (OTC) pills.
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Utilize Essential Oils to Ease Pain Perception
Chronic pain involves complex signaling between the nervous system and the brain. Essential oils can help disrupt or dull this communication, offering some relief. Here’s how:
Essential Oils for Pain Relief
Lavender Essential Oil
Lavender is one of the most well-known essential oils for its calming properties, but it also plays a significant role in pain management. Research shows that lavender can help reduce pain perception, making it an excellent option for chronic and acute discomfort. In a new study published by Cell Reports, lavender has been shown to have significant antinociception properties (Yang, Yumeng et al. 2024). Antinociception refers to inhibiting the detection of a painful stimulus by nociceptive (pain) neurons. Lavender essential oil works well in blends for headaches, muscle tension, and mild injuries. Lavender’s ability to relax the mind and body enhances its effectiveness in managing pain. To be clear, these findings are based on inhalation alone.
Copaiba Essential Oil
Copaiba is another powerful essential oil when it comes to pain relief. Its primary mechanism is targeting the body’s pain receptors, helping to reduce discomfort from inflammation or injury. Rich in beta-caryophyllene, copaiba is a natural analgesic and anti-inflammatory, making it especially useful for joint pain, muscle soreness, and nerve pain. Copaiba is also gentler on the skin than other essential oils, making it a versatile choice for topical use in pain relief blends. Copaiba is one of the main oils in my Orange Oasis magnesium lotion, a favorite of many to help provide relief and a restful night’s sleep.
Plai Essential Oil
Less commonly known but highly effective, plai essential oil has remarkable pain-relieving properties (Wisuitiprot et al, 2019). It’s part of the ginger family, but unlike ginger, plai is cooling rather than warming, making it an excellent choice for reducing inflammation and soothing sore muscles. Plai is particularly beneficial for joint pain, arthritis, and sports-related injuries. It has been traditionally used in Thai medicine for centuries to relieve aches and pains, and it’s a perfect addition to any pain-relief blend due to its fast-acting, cooling effects.
Tip: Always dilute essential oils in a carrier oil (such as jojoba, apricot, etc.) before applying topically.
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Fight Inflammation from the Inside Out with Superfoods
Inflammation plays a crucial role in chronic pain, especially for autoimmune conditions. Targeting inflammation can significantly reduce pain levels. Here are some superfoods and functional ingredients to include in your diet:
- Turmeric (with Black Pepper): Curcumin, the active compound in turmeric, is a potent anti-inflammatory. Black pepper contains piperine, which boosts curcumin absorption by 2,000%, making this combo a powerhouse for reducing pain and inflammation. Turmeric is not for everyone; research before adding it to your daily routine.
- Ginger: Ginger has been used for centuries for its anti-inflammatory effects. It inhibits the production of inflammatory molecules in the body, which can help with both acute and chronic pain.
- Functional Mushrooms: Mushrooms like reishi, lion’s mane, and chaga contain anti-inflammatory and immune-regulating compounds. These mushrooms can help reduce systemic inflammation and improve overall immune function. The combination of functional mushrooms, turmeric, and ginger is a powerful trifecta towards lowering inflammation, and it is in my Choco Mushroom Elixir.
- Omega-3 Fatty Acids: Fatty fish like salmon, flaxseeds, and walnuts contain omega-3s, which have been shown to lower inflammation, particularly in conditions like rheumatoid arthritis.
- Green Tea: Green tea is high in antioxidants, notably catechins. It helps reduce inflammation and has been linked to decreased pain in chronic conditions.
Tip: Incorporating these superfoods regularly can provide long-term benefits, but be patient—natural remedies work best when consistently applied.
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Avoid OTC Pills with Alternative Therapies
While OTC painkillers can offer temporary relief, chronic use can have unwanted side effects. Consider these holistic alternatives:
- Magnesium Lotion: Magnesium helps relax muscles, reduce cramps, and ease inflammation. Topical magnesium lotion allows for fast absorption through the skin, providing localized relief for sore muscles and joints. Find my blends here.
- Cupping Therapy: An ancient practice, cupping increases blood flow to affected areas, helping with muscle tension and pain. This technique is especially useful for back and shoulder pain.
- TENS Unit (Transcutaneous Electrical Nerve Stimulation): TENS therapy uses low-voltage electrical current to disrupt pain signals, providing short-term relief. It’s commonly used for arthritis, fibromyalgia, and back pain.
- Red Light Therapy: This therapy uses low-level wavelengths of red light to reduce inflammation and promote tissue repair. It’s particularly beneficial for joint pain and autoimmune-related inflammation.
- Yoga and Stretching: Gentle movement helps release tension in the body and prevent stiffness, which can contribute to chronic pain. Combined with mindfulness, yoga also lowers pain perception by calming the nervous system.
Tip: Experiment with different therapies to find the best combination for your body.
Conclusion
Chronic pain can feel overwhelming, but by addressing it holistically—through essential oils, anti-inflammatory foods, and alternative therapies—you can start to find relief. Whether you’re dealing with pain from a long-term injury or an autoimmune condition, making small lifestyle changes can have a big impact.
Remember, it’s about building a toolbox of pain management strategies that work for your unique body. You don’t have to rely solely on OTC medications—nature provides many solutions.
Wisuitiprot, V., Bumrungchaichana, W., Kaewtai, N., Rawangking, A., Saiphanit, S., Lasongmuang, K., Meekai, N., & Wisuitiprot, W. (2019). Effectiveness of a Plai Oil Prepared by Thai Traditional Medicine Process in the Treatment of Myofascial Pain Syndrome: A Randomized Placebo Controlled Trial. Journal of Health Science and Medical Research, 37(3), 207-215. doi:http://dx.doi.org/10.31584/jhsmr.201954
Yang, Yumeng et al. (2024). A Neural circuit for lavender-essential -oil-induced antinociception. Cell Reports Volume 43, Issue 10, 114800
