Fitness
5 Tips to take control of your pain
Taking control of painful symptoms is challenging under even the best of circumstances.

If you suffer from chronic pain, you know all too well the effect it can have on almost every aspect of your life. From limiting your daily activities, to straining your closest relationships, pain has a way of taking control. That’s why therapeutic at-home massager manufacturer Wahl interviewed board-certified anesthesiologist and pain specialist Dr. Anita Gupta for tips on how to get the power back.
“Taking control of painful symptoms is challenging under even the best of circumstances,” explains Dr. Gupta. “Yet, taking affirmative steps in this regard can be empowering.” She offers the following 5 tips to help you achieve a more fulfilling pain-free life:
1. Become aware of your baseline pain and create a self-care plan. Gain familiarity with your symptoms. This will allow you to recognize when further intervention or changes need to be made, or if your treatment is working. Next, develop a self-care plan. Create a schedule, routine, or checklist for your treatment so that you can comply with your physician’s directions and engage family and friends where you may require assistance.
2. Self-manage your pain alongside a comprehensive treatment plan. A comprehensive treatment plan can empower your health. There are many components that can go into a treatment plan such as proper diet and exercise. Another way to keep up with an active lifestyle is to make massage part of your daily routine. In fact, according to research, a significant reduction in pain levels can be achieved with therapeutic massage. In addition to relieving tension, massage can help decrease swelling and improve blood circulation to promote the healing of soft-tissue damage, bruising and muscle fatigue. It also helps improve flexibility and mobility faster while reducing overall stiffness.
Massage can also impact the healing process by improving relaxation, sleep, emotions and overall recovery. There are many options for massage, and often at-home tools may be the most convenient for individuals who are limited by function or time.
3. Communicate your limitations to people close to you. By communicating clearly to your close friends and family, misunderstandings and stigma can be avoided. Clear communication can create a path toward additional support for better health outcomes. Pain is a subjective phenomenon, and until you communicate about it to your doctors, they cannot help you make a road map to reach your destination of pain relief. Communicating about your pain will help you garner support and it is the first step to alleviate the cycle of mental stress related to your painful symptoms.
4. Create a goal-oriented daily routine that you can achieve. Setting a reasonable framework will help you cope with your pain and stress in an effective manner. Clarifying roles and responsibilities for yourself and those within your support network can ease anxieties that could exacerbate pain. Perhaps you are taking on a function that is better delegated, or alternatively, maybe an already delegated task could be better accomplished on your own. Creating reasonable expectations for the people in your circle can help you ultimately gain traction in your health goals.
5. Learn coping mechanisms to address your mental health wellness. Coping is key to dealing with chronic pain. There are negative emotional consequences of chronic pain that require one to think positively and practice gratitude. Meditation can give you a spiritual experience and support. The regular practice of meditation creates a relaxation reflex. It calms your mind and releases tension in your body tissues. Practice positive affirmations and continue to stay focused on your goals to better health.
Additionally, music therapy can be a useful way to supplement a comprehensive pain treatment plan. Listening to the music of your choice can help your body calm and release the tension in your muscles. As suggested by a research study, music interventions may provide a practical complementary approach for the relief of acute, procedural and chronic pain management. These are only a few examples of coping mechanisms which you may choose to integrate into your treatment plan.
To learn more about pain management tips and tools, visit WahlUSA.com.
Fitness
6 Exercise safety tips
Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.

In the wake of the COVID-19 pandemic, many Americans are more aware of their health and wellness. Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.
Sprains, strains and injuries can happen to even the most seasoned athletes. When you’re testing your limits, even a minor injury can alter your performance. Consider products and supports like these from the CURAD Performance Series product line, available at Walmart and Amazon, to help you get back in the game quickly and safely.
Find more resources to support your fitness journey at CURAD.com.
Keep Dirt and Germs Away
The more active you are, the harder it can be to find a bandage that stays with you all day or all game long.
Spray Away Sore Spots
Controlling mild pain can help keep you at the top of your game, and a topical analgesic works fast to heal common pain brought on by fitness and exercise, such as pain in knees, feet, shoulders and backs.
Put Pain in the Past
When recovery becomes the name of the game and pain relief is needed after daily workouts or bodily injuries. Cold packs work to heal bruises, reduce swelling and relieve headaches and general pain points while microwavable heat packs provide satisfying heat therapy to address sore and stiff joints, muscle cramps and tension.
Reduce Impact of Knee Strain
Weak, injured or arthritic knees can come from many sources, including tendonitis and a wide range of conditions that result in strain or overuse. An adjustable band can provide support for on-field sports and during workouts or everyday activities.
Manage Pain and Relieve Pressure
If you participate in endurance and strength exercises or certain sports, you may ask a lot of your joints. Kinesiology tape can be configured a multitude of ways to help reduce pain and improve blood circulation, as well as relieve tension and pressure.
Control Back Strain
When your back is strained, your body and performance can suffer. A mild or moderate sprain can benefit from strong support and compression.
Fitness
Exercise can provide relief for dry, itchy eyes
A significant increase in tear secretion and tear film stability after participating in aerobic exercise can be another remedy for relieving dry, itchy eyes.

A team led by researchers from the University of Waterloo discovered that a significant increase in tear secretion and tear film stability after participating in aerobic exercise can be another remedy for relieving dry, itchy eyes.
Every time we blink, our eyes are covered in tear film—an essential protective coating necessary for maintaining healthy ocular function. Healthy tear film comprises three layers–oil, water, and mucin–that work together to hydrate the ocular surface and protect against infection-causing irritants like dust or dirt.
When any part of the tear film becomes unstable, the ocular surface can develop dry spots, causing eye symptoms like itchiness or stinging and burning sensations.
“With so much of our activity tied to screen usage, dry eye symptoms are becoming increasingly common,” said Heinz Otchere, a PhD candidate in vision science at Waterloo. “Instead of having to use eye drops or other alternative treatments, our study aimed to determine if remaining physically active can be an effective preventative measure against dryness.”
Fifty-two participants were divided into two groups—athlete and non-athlete—to participate in an exercise session. Participants in the athlete group exercised at least five times per week, while non-athlete participants exercised no more than once per week. Researchers, which included experts from the University of Cape Coast in Ghana, performed visual examinations before and five minutes after each exercise session, where tear secretion and tear break-up time were assessed.
While participants in the athlete group showed the largest increase, Otchere says all participants experienced a meaningful boost in tear quantity and tear film stability after the exercise session.
“It can be challenging for people to regularly exercise when the demand is there to work increasingly longer hours in front of screens,” Otchere said. “However, our findings show physical activity can be really important for not just our overall well-being, but for our ocular health too.”
The study, Differential effect of maximal incremental treadmill exercise on tear secretion and tear film stability in athletes and non-athletes, was co-authored by Otchere, the University of Cape Coast’s Samuel Abokyi, Sekyere Nyamaah, and Michael Ntodie, and Ghana’s Our Lady of Grace Hospital’s Yaw Osei Akoto. It was recently published in the Experimental Eye Research journal.
Fitness
Late-life exercise shows rejuvenating effects on cellular level
Late-life exercise mitigates skeletal muscle epigenetic aging.

For people who hate exercising, here comes some more bad news: it may also keep you younger. Not just looking younger, but actually younger, on an epigenetic level. By now, the benefits of exercise have been well established, including increased strength of bones and muscles, improved mobility and endurance, and lower risk of heart disease, diabetes and high blood pressure.
But younger?
A study recently published in Aging Cell, “Late-life exercise mitigates skeletal muscle epigenetic aging,” suggests this could be the case. The paper was written by a team of seven researchers across three institutions, including Kevin Murach, an assistant professor in the Department of Health, Human Performance and Recreation at the U of A. Murach’s grant from the National Institute of Health funded the study, and he was one of three co-first authors.
Bootcamp for Mice
While the paper is dense with data, reflecting the use of several analytic tools, the experiment that generated the data was relatively straightforward. Lab mice nearing the end of their natural lifespan, at 22 months, were allowed access to a weighted exercise wheel. Generally, mice require no coercion to run and will do so voluntarily. Older mice will run anywhere from six to eight kilometers a day, mostly in spurts, while younger mice may run up to 10-12 kilometers. The weighted wheel ensured they built muscle. While there isn’t a direct analogue to most human exercise routines, Murach likened it to “a soldier carrying a heavy backpack many miles.”
When the mice were studied after two months of progressive weighted wheel running, it was determined that they were the epigenetic age of mice eight weeks younger than sedentary mice of the same age — 24 months. Murach noted that while the specific strain of mice and their housing conditions can impact lifespans, “historically, they start dropping off after 24 months at a significant rate.” Needless to say, when your lifespan is measured in months, an extra eight weeks — roughly 10 percent of that lifespan — is a noteworthy gain.
Methylation, My Dear Watson
The science behind this, while complicated, hinges largely on a biological process known as DNA methylation. A recent New York Times article discussing Murach’s work on muscle memory described methylation “as a process in which clusters of atoms, called methyl groups, attach themselves to the outside of genes like minuscule barnacles, making the genes more or less likely to turn on and produce particular proteins.”
As the body ages, there tends to be increased DNA methylation, or even hypermethylation, at promoter sites on genes in muscle. “DNA methylation changes in a lifespan tend to happen in a somewhat systematic fashion,” Murach explained, “to the point you can look at someone’s DNA from a given tissue sample and with a fair degree of accuracy predict their chronological age.” Due to this, researchers can use one of a number of “methylation clocks” to determine the age of a DNA sample.
DNA Methylation, Aging and Exercise
While the paper strengthens the case for exercise, there is still much that needs to be learned. Though the connection between methylation and aging is clear, the connection between methylation and muscle function is less clear. Murach is not yet prepared to say that the reversal of methylation with exercise is causative for improved muscle health. “That’s not what the study was set up to do,” he explained. However, he intends to pursue future studies to determine if “changes in methylation result in altered muscle function.”
“If so, what are the consequences of this?” he continued. “Do changes on these very specific methylation sites have an actual phenotype that emerges from that? Is it what’s causing aging or is it just associated with it? Is it just something that happens in concert with a variety of other things that are happening during the aging process? So that’s what we don’t know.”
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