"How to Manage Your Pain Through the Day?"

 

STAY ACTIVE: Simple things like regular activity can make a big difference. Try walking, water aerobics, or yoga. They can ease joint pain and help with balance, flexibility, and strength. Aim for 30 minutes 3 or 4 days a week, even if it’s something light like stretching or gardening. Work with your doctor or physical therapist to make the best plan for you.

SLEEP WELL: When you get a good night's rest, you feel better, and your body can fight pain more easily. When you don't, your pain can be worse. A bedtime routine can help you get the rest you need: Try to go to bed at the same time and wake up at the same time. Don't read or watch TV in bed. Skip the nap. Have a quiet, comfy bedroom that makes you want to sleep. If your pain keeps you awake, talk with your doctor about medications that can help.

ASK FOR HELP AT WORK: Some days, your pain may make your job harder. Because of the Americans with Disabilities Act, your employer should make changes to make it easier for you. Maybe you can work from home some days or take longer breaks. It might also help to have a more comfortable desk or chair.

TAKE YOUR MEDICINE: Your doctor may give you drugs to help with pain and maybe sleep, too. Make sure you know what they do and how much you’re supposed to take. If you have side effects or don't want to do the things you normally like to do, see your doctor.

FIND THINGS YOU LIKE TO DO: Keep your mind off the pain by getting involved with activities that are pleasant distractions. You might try things like coloring, painting, or easy crafts. Or you could ask friends to play card games or test your skills with crossword or jigsaw puzzles. If you like being outdoors, maybe gardening is for you.

PREPARE FOR FLARE-UPS: Once in a while, your pain will flare: Have a plan for what you'll do when it happens. Maybe that means changing your activity level or your medication or using heat or cold packs. Keep a list of what triggers your flares and ask your doctor for tips to help you manage them when they happen.

EAT HEALTHY: What you eat affects how you feel. So, a balanced diet can help your body be at its best to fight your pain. Eat lots of fruits and vegetables, whole grains, and lean proteins. Try to avoid processed foods and things high in sugar, salt, and fat. Drink plenty of water. Your doctor or a nutritionist can help you come up with a menu of healthy meals.

RELAX: It's easy to be stressed when you’re dealing with chronic pain. Find ways to help yourself de-stress to help manage the pain. Slow, deep breathing, meditation, guided imagery, and hypnosis may help you. Ask your doctor how they might work for you.

PACE YOURSELF: There are times when you have lots of energy and feel like you can keep going. Other days, your energy is low, and pain is high. Learn when to say when and take breaks when you need them. Prioritize your tasks so if things don't get done, it's no big deal. Break large jobs down into small parts. Go back and forth between easy things and those that take a little more work. Ask for help when you need it. 

TALK TO FAMILY AND FRIENDS: Make sure your family and friends know how you feel. You might be sad, angry, or frustrated about how pain has changed your life. Share those feelings and let people know how they can help.

FIND A SUPPORT GROUP: It's great to have family and friends to talk to, but it may help to join a support group with people who also have chronic pain. Look for a group that helps members find good coping methods. The best ones celebrate members' successes instead of dwelling on the negatives of being in pain. There are groups that meet in person and ones that meet online. Ask your doctor for help finding one or contact the American Pain Society.

QUIT SMOKING: Smokers are much more likely to have back pain, as well as joint pain and stomach pain. Smoking can also make you much more sensitive to pain in general because it can affect how your body heals. If you need help quitting, your doctor can help.

SET REALISTIC GOALS: You can do things to enjoy each day. Figure out the things you'd like to get done that you know you can accomplish. Work slowly to achieve them. Don't worry if you have setbacks. You'll get back on track when you have more energy.

MEDICALLY REVIEWED BY: Tyler Wheeler, MD, WebMD on November 23, 2020

SOURCES:

American Chronic Pain Association: "APCA Resource Guide to Chronic Pain Treatment," "Living with Pain."

Arthritis Foundation: "Tips for Managing Chronic Pain," "Sleep and Pain."

UW Health: "Coping With Your Chronic Pain."

Cleveland Clinic: "Living with Chronic Pain," "Read This If You Are a Smoker Who Struggles With Chronic Pain."

UpToDate: "Overview of the treatment of chronic non-cancer pain."

Swedish Medical Center: "Importance of Sleep When Living With Chronic Pain."

Kaiser Permanente: "How to Live Better with Chronic Pain."

MayoClinic: "Fibromyalgia Pain: Options for Coping."

Job Accommodation Network: " Accommodation and Compliance Series: Employees with Chronic Pain."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Thinning Hair Causes and Solutions”

Hair Is Tied to Self-Image: Long, short, bouncy, sleek -- for most women, hair is far more than a bundle of fiber. It's an expression of style and personality. Research also suggests hair and self-image are closely intertwined. If an occasional "bad hair day" can make a woman feel bad, hair loss can be a distressing sight to face every morning in the mirror.

 

Hair Loss Common in Women, Too: The idea that thinning hair is a guy problem is simply wrong. Forty percent of people who experience temporary or long term hair loss are women. Some have hair that is thinning all over, while others see the center part gradually widen. Still others develop distinct baldness at the crown of the head. Unlike men, women rarely develop a receding front hairline.

 

How Hair Grows: The average scalp has 100,000 hairs. Each follicle produces a single hair that grows at a rate of half an inch per month. After growing for two to six years, hair rests awhile before falling out. It's soon replaced with a new hair, and the cycle begins again. At any given time, 85% of hair is growing, and the remainder is resting.

 

How Much Hair Loss Is Normal?: Because resting hairs regularly fall out, most people shed about 50-100 strands every day. You'll typically find a few in your hairbrush or on your clothes. Abnormal hair loss can happen in several ways. You may notice dramatic clumps falling out when you shampoo or style. Or your hair may thin slowly over time. If you're concerned about changes in your hair, check with your doctor.

 

Finding the Roots of Hair Loss: Hair loss in women can be triggered by about 30 different medical conditions, as well as several lifestyle factors. Sometimes no specific cause can be found. As a starting point, hair loss experts recommend testing for thyroid problems and hormone imbalances. In many cases, hair will grow back once the cause is addressed.

 

Measuring Women's Hair Loss: The Savin Scale is a common measure that ranges from normal hair density to a bald crown (very rare). It's helpful in documenting female pattern baldness, which affects about 30 million American women. Experts think genetics and aging play a role in androgenic alopecia, along with the hormonal changes of menopause. Hair may become thin all over, with the greatest loss along the center of the scalp. A receding hairline is very rare in women.

 

Hair Loss Trigger: Thyroid Problems: The thyroid is a butterfly-shaped gland at the front of the neck. It produces hormones that regulate many processes throughout the body. If the gland makes too much or too little thyroid hormone, the hair growth cycle may falter. But hair loss is rarely the only sign of a thyroid problem. Other symptoms include weight gain or loss, sensitivity to cold or heat, and changes in heart rate.

 

Hair Loss Trigger: PCOS: Women with polycystic ovary syndrome (PCOS) have a chronic hormonal imbalance. The body makes higher levels of androgens than expected. This often causes extra hair to sprout on the face and body, while hair on the scalp grows thinner. PCOS can also lead to ovulation problems, acne, and weight gain. But sometimes thinning hair is the only obvious sign.

 

Hair Loss Trigger: Alopecia Areata: Alopecia Areata causes hair to fall out in startling patches. The culprit is the body's own immune system, which mistakenly attacks healthy hair follicles. In most cases, the damage is not permanent. The missing patches usually grow back in six months to a year. In rare cases, people may lose all of the hair on their scalp and body.

 

Hair Loss Trigger: Ringworm: When ringworm affects the scalp, the fungus triggers a distinct pattern of hair loss -- itchy, round bald patches. Bald areas can appear scaly and red. Ringworm of the scalp is treated with antifungal medication. The fungus is easily spread by direct contact, so family members should be checked for symptoms, too.

 

Hair Loss Trigger: Childbirth: Some women may notice their hair seems fuller during pregnancy. That's thanks to high levels of hormones that keep resting hairs from falling out as they normally would. But it doesn't last forever. After childbirth, when hormone levels return to normal, those strands fall out quickly. This can mean a surprising amount of hair loss at one time. It may take up to two years for hair to return to normal.

 

Hair Loss Trigger: The Pill: A little known side effect of birth control pills is the potential for hair loss. The hormones that suppress ovulation can cause hair to thin in some women, particularly those with a family history of hair loss. Sometimes hair loss begins when you stop taking the pill. Other drugs linked to hair loss include blood thinners and medicines that treat high blood pressure, heart disease, arthritis, and depression.

 

Hair Loss Trigger: Crash Diets: You may lose more than weight with a crash diet. People may notice hair loss 3-6 months after losing more than 15 pounds, but hair should regrow on its own with a healthy diet. Be prepared to shed some locks if your diet is very low in protein or too high in vitamin A.

 

Hair Loss Trigger: Tight Hairstyles: It's no myth: Wearing cornrows or tight ponytails can irritate the scalp and cause hair to fall out. The same is true of using tight rollers. Let your hair down, and it should grow back normally. Be aware that long-term use of these styles can cause scarring of the scalp and permanent hair loss.

 

Hair Loss Trigger: Cancer Treatment: Hair loss is an infamous side effect of two cancer treatments: chemo and radiation therapy. In their quest to kill cancer cells, both treatments can harm hair follicles, triggering dramatic hair loss. But the damage is almost always short-lived. Once the therapy is finished, hair usually grows back.

 

Hair Loss Trigger: Extreme Stress: Extreme physical or emotional stress can cause a sudden shedding of one-half to three-quarters of the hair on your head. Examples include:

• Serious illness or major surgery
• Trauma involving blood loss
• Severe emotional trauma

The shedding may last six to eight months.

 

Treating Hair Loss: Medicine: Minoxidil (Rogaine) is approved by the FDA for female pattern hair loss. It can slow or stop hair loss in most women and may help hair grow back in up to a quarter of those who use it. The benefits are lost when you stop using it. For women with alopecia areata, corticosteroids can help regrow hair. And if you have an underlying medical problem or a nutritional deficiency, hair usually grows back on its own once that condition is under control.

 

Treating Hair Loss: Laser Devices: Devices that emit low-energy laser light may stimulate hair growth to help fight thinning hair. They're available in some clinics and as hand-held devices to use at home. At least one device has gained FDA approval for both men and women, based on a small study that showed effectiveness in at least some of those who tested it. It took 2-4 months to see the results. The FDA does not require the same rigorous testing for devices as for medicines. The long-term safety and effectiveness are unknown.

 

Hair Transplants in Women: This procedure involves moving hair to thinning scalp areas from donor sites. The trouble is, female pattern baldness causes thin hair all over, so good donor sites may be limited. The exceptions are women with male pattern baldness or hair loss caused by scarring.

Hair-Loss Products and Devices: A quick Internet search will turn up dozens of products intended to stop hair loss or regrow hair. Unfortunately, there's no way to know whether before and after pictures have been doctored. To evaluate a hair-loss treatment, you can check with:

• A dermatologist
• The FDA medical devices division
• The Federal Trade Commission (FTC)

 

Coping With Thinning Hair: Ask your stylist for tips -- a short cut, a different part, maybe a gentle body wave. A styling product for thin hair may help hide hair loss. You apply it to the root area and gently blow dry to build volume. (Let hair air dry partially before using a blow dryer.) Special cosmetics can camouflage visible areas of scalp. And keratin fiber hair cosmetics may be worth a try. They're sprinkled over the thinning patch, where their static charge makes hair appear thicker.

 

Coping With Significant Hair Loss: Adjusting to permanent hair loss is challenging for most women. If thin areas are very obvious, consider a weave, a hairpiece, a scarf, or a hat to cover bald spots. Good quality wigs are more comfortable than ever -- and they rarely have bad hair days. If hair loss interferes with your job or social life or makes you reluctant to leave the house, think about talking with a counselor.

Reviewed by Varnada Karriem-Norwood, MD on June 29, 2012

SOURCES:

American Academy of Dermatology: "Hair Loss, Who Gets and Causes," "Structure and Function of Hair Follicles," "Tinea (dermatophyte) Infections," "Alopecia Areata," "Hair Loss: Diagnosis, Treatment, and Outcome," "Hair Care Products Can Deliver the Goods for Thinning and Textured Hair," "Good Hair Care May Head Off Hair Loss."
American Academy of Family Physicians: "Hair Loss and Its Causes."
American Hair Loss Association: "Women’s Hair Loss: Introduction" "Degree of Hair Loss," "Women’s Hair Loss: Oral Contraceptives."
Consumer Reports: "Baldness Remedies."
FDA: "510(k) Summary, Lexington International, LLC LaserComb," "Medical Devices."
Federal Trade Commission.
Hockenbury, D. Psychology, MacMillan, 2002.
International Society of Hair Restoration Surgery: "Hair Loss & Restoration in Women."
Medline Plus: "Tinea Capitis."
National Institute of Child Health & Human Development: "Polycystic Ovary Syndrome (PCOS)."
Schweiger, E. Journal of Drugs in Dermatology, November 2010.

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.