Not sleeping well could make you more likely to feel pain
Have you ever wondered why tears spring to your eyes whenever you’ve been injured? There’s some amazing biology behind it. “It’s a little known fact that we produce three different types of tears,” says optometrist Francesca Marchetti, an adviser to Artelac eye care (artelac.co.uk).
“Basal tears, which lubricate and fight infection, reflex tears, which are produced to flush out irritants, and psychic tears, which are linked to our emotions and pain. These psychic tears contain different hormones from the other types of tears, including enkephalin, a natural painkiller.
So when pain makes you cry it’s a good thing because your tears really could help ease it.”
Giving toothache the cold shoulder
Ease the agony of toothache by rubbing a chunk of ice on your skin. Apparently, a Canadian study found that ice rubbed on the back of the hand, in the webbed area between thumb and forefinger, reduced the pain of toothache by as much as 50 per cent.
This appears to work because the ice helps overwhelm the pain impulses that travel along the nerve pathways. “Interestingly, we use acupuncture on this same point to relax patients during treatment as a way of helping block the pain pathway,” says dentist Dr Stephen Pitt of the-dental-studio.com.
Psychic tears contain enkephalin hormones, which is a natural painkiller
Getting sniffy about it
Try baking some biscuits or cakes – the warm, sugary aroma could raise your pain threshold. Australian scientists found the scent of sweet-flavoured things, such as caramel or biscuits, was not only comforting but also seemed to increase pain tolerance among volunteers.
Meanwhile, US research showed people suffering from migraine who inhaled the scent of a green apple experienced a reduction in pain. It is thought the smell could ease the muscle contractions that cause headaches.
Researchers at Texas Woman’s University discovered that guzzling grapes could help relieve the pain of arthritis and improve joint flexibility thanks to the fruit’s high polyphenol (antioxidant) levels.
Studies have also found that resveratrol (found in grape skins) could combat inflammation, a major source of pain. “If you’re thinking of using grapes as pain medication, make sure you eat the whole thing, skin, pip and all,” says nutritional therapist Laura Southern, director of London Food Therapy (londonfoodtherapy.com).
People who meditate regularly have “thicker” areas of the brain region that regulates pain
Sharing the pain
Throw a “pain” party or at least get together with people who have similar issues to your own – even if it is by joining an online support group. People who mix with others who suffer from similar problems report they are more able to manage their pain while feeling less isolated and better understood.
Blowing hot and cold
“There’s confusion over whether to cool down a painful, injured area or use heat, but physiotherapists recommend using both,” says Tim Allardyce of Croydon Physio (surreyphysio.co.uk). “Place ice wrapped in a towel on the sore muscle or joint for five to 10 minutes.
This causes a narrowing of blood vessels, which helps reduce inflammation. Follow with 20 minutes of heat (a hot-water bottle wrapped in a towel for instance) to help pump new blood, nutrients and fresh oxygen to the area, which aids tissue healing.”
Canadian research has found people who meditate regularly have “thicker” areas of the brain region that regulates pain, which seems to make them less sensitive to it. “Anyone can meditate,” says integrative psychotherapist Hilda Burke (hildaburke.co.uk). “Start small. Set your alarm for one minute and focus on your breathing, taking long, deep breaths, creating stillness within yourself. When you get distracted, just keep focusing on the breath, letting the thoughts drift by you.
Once you feel comfortable meditating for a minute, try lengthening it to 90 seconds and then to two minutes, and continue until you’ve reached a duration you feel content with. The beauty of meditation practice is once you feel comfortable doing it at home, you can start to practise in all kinds of places – on the tube, on the bus or even at work.”
Throw a “pain” party or at least get together with people who have similar issues to your own
Grin and bear it
Think of something that makes you happy. University of Wisconsin-Madison researchers found that fantasising about favourite foods – think apple crumble and custard or a big bar of chocolate – took away the pain when volunteers plunged their hands into icy water. And research by Deep
Relief pain gel showed that 17 per cent of people discovered watching a comedy helped them cope better with pain. “Focusing on something that makes you happy can effectively trick the brain into feeling good and distract you from any pain that’s afflicting you at a given moment,” says Hilda.
While psychologist Anna Mandeville adds: “There’s a lot of evidence confirming the link between mood and our perception of pain. Aches and pains are a common symptom behind feeling sad and studies have shown that the deeper the depression, the more intense the pain.” So keep smiling.
Going for gadgets
The Pain Away Acupuncture Pen (£29.95; healthy2u.co.uk) is based on the medical TENS (transcutaneous electrical nerve stimulation) technique used in hospitals. When you place the tip of the device on the painful area, a small electrical impulse is sent along the nerve pathways to the brain, which responds by releasing endorphins, the body’s natural painkillers. Or try the Painmaster Micro Current Therapy Patch (£24.50; painmaster.co.uk).
Attach it to the uncomfortable area and you can wear it under clothing all day. “Microcurrent therapies work by helping to stimulate the body’s own natural healing processes,” explains Dawn Rothwell, a pain therapist.
Sleeping on it
“It’s understandable that pain will interfere with sleep but studies have shown that not sleeping well could make you more likely to feel pain,” says A Vogel herbal remedies nutritional therapist Alison Cullen.
“It’s not yet clear whether missing out on certain stages of sleep has this undesirable effect on your pain perception or whether a general disruption of sleep continuity is enough to do the damage, but either way it’s important to get sufficient shuteye.” Don’t oversleep though.
Research has suggested that changes in sleep patterns, such as weekend lie-ins, can bring on migraines in people who are susceptible to them.