The Pain-Relieving Power of Helping Other

 

As the temperatures rise, those with chronic pain conditions often face unique challenges. Whether you’re dealing with joint pain, muscle pain, fibromyalgia, neuropathy, or Complex Regional Pain Syndrome (CRPS), extreme heat can exacerbate symptoms and make daily life more difficult. Understanding how heat impacts your condition and learning ways to mitigate its effects can help you stay more comfortable and maintain your quality of life.

How Extreme Heat Affects Chronic Pain

Joint Pain: Heat can cause dehydration, leading to reduced lubrication in the joints. This can increase stiffness and pain, especially for those with arthritis or other joint-related conditions. Inflammation can also worsen with high temperatures. 

Muscle Pain: High temperatures can lead to muscle cramps and spasms due to electrolyte imbalances. Those with chronic muscle pain might find their symptoms aggravated as their bodies struggle to stay cool.

Fibromyalgia: People with fibromyalgia often report sensitivity to temperature changes. Extreme heat can increase fatigue, exacerbate pain, and trigger flare-ups, making it harder to manage daily activities.

Neuropathy: For those with neuropathy, extreme heat can heighten nerve pain. Sweating can also lead to skin issues, which can further irritate affected areas.

CRPS (Complex Regional Pain Syndrome): This condition is characterized by severe pain, swelling, and changes in the skin. Heat can intensify these symptoms, causing more discomfort and complicating treatment efforts.

Tips to Mitigate the Effects of Heat on Chronic Pain

1. Stay Hydrated: Drink plenty of water throughout the day to keep your body hydrated. Dehydration can worsen joint pain and muscle cramps, so aim for at least eight glasses of water daily. Consider electrolyte-enhanced drinks if you’re sweating heavily. Some natural options for electrolyte drinks include:

• Coconut Water
  1. Naturally rich in potassium and other electrolytes.
  2. Brands: Vita Coco, ZICO, Harmless Harvest.
     
     
• Watermelon Juice
  1. Provides hydration and is rich in potassium and magnesium.
  2. Can be homemade or purchased pre-made.
     
     
• Lemon-Lime Electrolyte Drink
  1. Ingredients: Water, lemon juice, lime juice, honey or maple syrup, sea salt.
  2. Mix the ingredients to taste for a natural and effective electrolyte drink. 

 

• DIY Electrolyte Drink
  1. Ingredients: Water, coconut water, sea salt, honey or agave syrup.
  2. Mix together to create a balanced electrolyte beverage.

2. Keep Cool Indoors: Use fans, air conditioners, or coolers to maintain a comfortable indoor temperature. Avoid staying outside during peak heat hours, typically between 10 AM to 4 PM.
   
   
3. Dress Appropriately: Wear lightweight, loose-fitting clothing made of breathable fabrics like cotton. This helps your body stay cool and reduces the risk of overheating.
   
   
4. Cool Showers and Baths: Taking cool showers or baths can help lower your body temperature and provide relief from heat-induced pain and inflammation.
   
   
5. Use Cold Packs: Apply cold packs or damp, cool cloths to painful areas. This can help reduce inflammation and numb the area, providing temporary relief from pain.
   
   
6. Plan Activities Wisely: Schedule outdoor activities for early morning or late evening when it’s cooler. Take frequent breaks in the shade or indoors to avoid overexertion.
   
   
7. Monitor Medication Side Effects: Some medications for chronic pain can affect your body’s ability to regulate temperature. Medications affecting temperature regulation and heat tolerance include:

• Opioids
  Examples: Morphine, oxycodone, hydrocodone
  Impact: Interfere with hypothalamus, affecting body temperature regulation, potentially causing hyperthermia or hypothermia.
  
  
• Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)
  Examples: Ibuprofen, naproxen
  Impact: Can affect kidneys' ability to conserve water, leading to dehydration and impaired temperature regulation.
  
  
• Gabapentinoids
  Examples: Gabapentin, Lyrica
  Impact: Can cause sedation and drowsiness, reducing awareness of the impact of heat and can cause swelling of the extremities, which might affect circulation and potentially make heat-related discomfort worse
  
  
• Antidepressants
  Types: Tricyclic antidepressants (TCAs) and selective serotonin reuptake inhibitors (SSRIs)
  Examples: Amitriptyline, nortriptyline (TCAs); fluoxetine, sertraline (SSRIs)
  Impact: TCAs can inhibit sweating; SSRIs can affect serotonin levels, disrupting temperature regulation.
  
  
• Antipsychotics
  Examples: Risperidone, olanzapine
  Impact: Disrupt hypothalamus function, increasing the risk of heat-related illnesses.
  
  
• Muscle Relaxants
  Examples: Cyclobenzaprine, baclofen
  Impact: Can cause sedation and reduce sweating, increasing the risk of overheating.
  
  
• Beta-Blockers
  Examples: Propranolol, metoprolol
  Impact: Limit heart rate increase and blood flow to the skin, reducing the body's cooling ability.
  
  
• Anticholinergics
  Examples: Certain antihistamines, bladder control medications
  Impact: Reduce sweating, leading to heat intolerance.
  
  

This is just one more reason for natural chronic pain management therapies. Be sure to consult with your doctor before making any medication changes.

8. Practice Gentle Exercise: Staying active is important, but choose low-impact activities that don’t overheat your body. Swimming is an excellent option as it provides a cooling effect and reduces stress on the joints.
9. Mind Your Diet: Eating light, balanced meals can help maintain your energy levels without adding to your body’s heat load. Avoid heavy, spicy foods that can increase body temperature. Some examples of light, healthy meals include:

• Salads
• Cold soups
• Grain bowls
• Smoothie Bowls
• Light protein dishes such as chicken or shrimp with vegetables

 

10. Stay Connected: Keep in touch with your healthcare provider and report any significant changes in your symptoms. They can provide tailored advice and adjust your chronic pain treatment plan if necessary.

Specific Strategies for Different Conditions

Joint Pain and Arthritis:

• Consider taking supplements like glucosamine and chondroitin as they may help with joint lubrication.
• Engage in water-based exercises like aqua aerobics to reduce joint strain while keeping cool.

Muscle Pain:

• Incorporate stretching routines to maintain flexibility and reduce muscle stiffness.
• Use topical analgesics that provide a cooling sensation for temporary pain relief
  
  

Fibromyalgia:

• Practice stress-reducing techniques such as mindfulness, yoga, or tai chi, which can help manage pain and fatigue.
• Maintain a consistent sleep schedule to combat heat-induced sleep disturbances.

Neuropathy:

• Wear breathable footwear to prevent excessive sweating and skin irritation.
• Avoid prolonged exposure to hot environments to reduce nerve pain flare-ups.

CRPS:

• Elevate affected limbs to reduce swelling and discomfort.
• Engage in gentle physical therapy exercises to maintain mobility and reduce pain.

Conclusion

Chronic pain management  in extreme heat requires a proactive approach. By staying hydrated, keeping cool, and making smart lifestyle choices, you can mitigate the impact of high temperatures on your condition. Remember, it’s important to listen to your body and seek medical advice when needed to ensure you’re taking the best possible care of yourself during the hot months.

Stay cool, stay safe, and take control of your chronic pain this summer!

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Cindy Perlin is a Licensed Clinical Social Worker, certified biofeedback practitioner, chronic pain survivor, the author of The Truth About Chronic Pain Treatments: The Best and Worst Strategies for Becoming Pain Free and the founder and CEO of the Alternative Pain Treatment Directory. She has been helping her clients in the Albany, NY area reach their health and wellness goals for over 30 years. See her provider profile HERE.