🌿A More Holistic Approach to Pain Relief

We have all dealt with common pain, like headaches, cramps, and sore muscles. In the last blog, we broke down popular OTC medications that are used for pain. These can be effective for pain in short term instances, but they do not have to be your only option. It is important to explore all sides of health. This means looking at holistic options for pain relief including research-backed strategies to long-standing traditional remedies that may not have as much science, but are still used and trusted by many.

Holistic health starts with supporting the body through nutrition, movement, sleep, and stress management. These things cannot be fixed overnight, which is why people often reach for "fast relief" medications. But with consistency, holistic measures may not only lessen symptoms in the moment, but can also support long-term resilience and potentially reduce pain over time.

⚠️ A Quick Note

Holistic remedies and practices are not one-size-fits-all. Effects can be mild-to-moderate, take time, and may vary dependingon the individual. What works for one person may not work for another. Always listen to your body, avoid overexertion, and consult with a provider if you have underlying conditions.

🥦 Nutrition & Anti-Inflammatory Foods

Nutrition is the pillar of our health, food is fuel. Many of us eat three or more meals a day, yet the problem often isn't how much we eat, but what nutrients we are getting. Diet culture often pushes calorie restriction, but this again is not often the problem. Nutrients density like protein, healthy fats, and micronutrients are key. Eating the "right" foods more often means you can usually eat more without negative effects, because your body is being supported.

• Omega-3 fatty acids: fish, flax seeds, chia seeds. These have been linked to reduced inflammation and joint pain.

• Antioxidant-rich foods: berries, leafy greens. These can potentially lower levels of oxidative stress. Oxidative stress is cellular "wear and tear" that can worsen inflammation.

• Turmeric/Curcumin: Contains anti-inflammatory properties. Has been studied in arthritis and muscle soreness.

• ⚡ Less-researched traditions:

  • Warm golden milk (turmeric with milk) ginger tea, or bone broth have all been used for centuries to soothe aches and promote recovery.

🧘‍♀️ Movement & Exercise

Our bodies are designed to move. Most of our day to day lives are spent more sedentary which creates more stiffness, weakness, and pain. Movement does not have to be regimen or a daily gym session. Options to increase movement and help with pain:

• Low-impact activity: walking, yoga, swimming, standing breaks. This keeps the joints mobile and prevents stiffness.

• Stretching/Strengthening: From morning stretching in bed to lifting weights, these help reduce back pain, neck pain, and muscle tightness.

• ⚡ Less-researched traditions:

  • “Earthing” or walking barefoot on natural ground is believed by some to reduce inflammation and pain. Many report it helps them feel grounded and less tense.

💆 Mind-Body Practices & Stress Management

Pain is not just physical, stress amplifies it. We often do not realize how much stress we are putting on our bodies and the toll it takes. High stress increases muscle tension, worsens headaches, and makes the body more sensitive to pain signals. There are things we can do to mitigate some of these effects:

• Meditation & Mindfulness: These practices include guided meditation or yoga. These can reduce perception of pain and improve coping mechanisms.

• Breathing Techniques: Box breathing, diaphragmatic breathing May relax muscles and reduce tension in the body.

• Acupuncture: Can help with chronic pain conditions.

• ⚡ Less-researched traditions:

  • Essential oils (lavender for relaxation, peppermint for headaches)

  • Epsom salt baths are commonly used

💤 Sleep & Recovery

Sleep can directly impact our pain levels. Poor sleep makes the body more sensitive, increases inflammation, and reduces healing capacity. It can also be very hard to control because life is not consistent. Early travel day, children, stress, late nights, emergencies, and night work can all be unpredictable. Making it important to have options:

• Quality Sleep: dark and cool room, limited screen time before bed, consistent routine when you can.

• Stress Reduction: journaling, light stretching, herbal teas before bed can ease tension.

  
  

💊 Supplements

Supplements can fill gaps and provide targeted support, especially when pain is linked to deficiencies or increased demand.

• Magnesium (Glycinate or Citrate): supports muscles, may reduce cramps, headaches, and migraines.

• Boswellia (Indian Frankincense): Studied for anti-inflammatory effects in arthritis.

• Capsaicin (topical): Derived from chili peppers, can reduce localized nerve and joint pain.

• ⚡ Less-researched traditions:

  • Collagen powders

  • CBD

  • Homeopathic remedies

✨ Final Takeaway

Nutrition, movement, stress management and supplements can offer meaningful support for pain. They might take a little more time to work than OTC options, but they can often reduce the need for them and improve your long term health. The key is balance and knowing what is best for your body and knowing you have options. There are tools out there and you just have to have the right information and access to them.

🔑 Member Access

If you want access to more resources and supplements, you can create a free account with Holistically Trained. This gives you entry to a members-only page where you’ll find additional information, discounts, and be the first to know when something new is released.

👉Create your free account here!

📚 References

1. Visioli F, Poli A. Nutrition and inflammation: the role of food, bioactive compounds, and the microbiome. Nutrients. 2020;12(4):1063.

2. Daily JW, Yang M, Park S. Efficacy of turmeric extract in pain and inflammation: a systematic review and meta-analysis of randomized clinical trials. J Med Food. 2016;19(8):717–729.

3. Chou R, et al. Nonpharmacologic therapies for low back pain: a systematic review. Ann Intern Med. 2017;166(7):493–505.

4. Vickers AJ, et al. Acupuncture for chronic pain: individual patient data meta-analysis. Arch Intern Med. 2012;172(19):1444–1453.

5. Veronese N, et al. Magnesium and health outcomes: a systematic review and meta-analysis. Nutrients. 2020;12(6):1661.

   
   

   ⚖️ Disclaimer:This content is for educational purposes only and is not intended to diagnose, treat, or cure any condition. Always consult with your healthcare provider before making changes to your health routine. Holistically Trained does not offer medical advice or replace professional care.

   
   

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