Summer is the perfect time to explore new places, visit family, or simply unwind at the beach. But for those living with chronic pain, the idea of travel can bring more stress than excitement. If you’re dealing with back pain, arthritis, fibromyalgia, or another condition, planning ahead and using the right strategies can help you enjoy your vacation without unnecessary discomfort. Plan Ahead for Comfort and Flexibility Good planning is one of the most effective ways to manage pain while traveling. Start by choosing destinations and accommodations that support your comfort. Look for hotels with elevators, easy access to transportation, and on-site amenities like pools or hot tubs that can help soothe aching muscles. If you’re flying, consider reserving an aisle seat or upgrading for more legroom if possible. A bit of extra space can make a big difference, especially on longer flights. Flexibility is just as important as the destination. Give yourself extra time between activities and avoid overbooking your itinerary. Pacing your schedule helps prevent flare-ups and gives your body time to rest. If possible, schedule downtime every day so you can relax, stretch, and recharge without feeling rushed. Pack Smart for Pain Relief Packing can be stressful when you live with pain, but thoughtful choices can improve your travel experience. Start with the essentials. Bring your prescribed medications in their original bottles and keep them in your carry-on bag so they’re always accessible. Include a written list of your medications in case you need to reference them during the trip. Don’t forget your comfort items. Travel-sized heating pads, gel ice packs, lumbar support cushions, and portable massagers can make long journeys much more tolerable. Compression socks and supportive shoes are great for reducing swelling and foot pain during long walks or flights. By bringing the tools that keep you comfortable at home, you’ll have what you need to manage pain on the go. Try to pack light as well. While it’s understandable to wish to take everything with you while on vacation, a heavier bag is harder to move about with than one that’s on the lighter side. If you do need to pack heavy, get a bag with a strong outer shell and wheels, as this can help you wheel it around instead of having to carry it everywhere. Use Movement to Your Advantage When you’re traveling, it’s easy to become stiff or sore after sitting too long in a car or on a plane. As much as you can, try to keep yourself moving. If you’re flying or taking a train, take short walks up and down the aisle every hour or so. If you’re driving, plan frequent stops to get out, stretch, and walk around for a few minutes. Movement improves circulation, eases tension, and can reduce pain levels throughout the day. Try doing a few gentle stretches when you wake up, after sitting for long periods, and before bed. If you’re not sure which movements are best for your condition, talk to your doctor or physical therapist before your trip. They can recommend a simple routine that helps prevent stiffness and pain. Make Sleep a Priority Travel often disrupts sleep, but getting enough rest is extremely important for managing pain. Fatigue can intensify discomfort and lower your pain threshold, making your vacation less enjoyable. Do what you can to create a relaxing sleep environment. Bring a familiar pillow or a neck roll if it helps support your spine. Use a white noise app to block out unfamiliar sounds in hotels or rental properties. As much as possible, try to stick to your regular sleep schedule as well. Going to bed and waking up at the same times each day can help your body stay in rhythm. Avoid late-night screen time, heavy meals, or caffeine too close to bedtime. A good night’s sleep won’t just help with pain—it will also improve your mood and energy for the next day’s adventures. Eat and Drink to Support Your Body Traveling often means eating out more than usual, but certain foods can worsen inflammation and pain. Aim to include fruits, vegetables, lean proteins, and whole grains in your meals when possible. Stay hydrated by drinking plenty of water throughout the day, especially in hot weather or while flying. Dehydration can increase joint stiffness and muscle cramps, so don’t overlook your water intake. If you have dietary restrictions or sensitivities that affect your pain, plan ahead by packing healthy snacks or researching restaurant menus before you go. Even small nutritional changes can support your pain management efforts while helping you feel your best on vacation. Manage Stress Before It Manages You Pain and stress often go hand in hand, and travel can introduce a lot of unpredictability. Delays, crowds, and unfamiliar settings may trigger anxiety, which in turn can worsen physical discomfort. Learning how to manage stress during your trip is a powerful tool for keeping pain under control. Try simple relaxation techniques like deep breathing, meditation, or listening to calming music. If you enjoy journaling, take a few minutes each evening to write down what went well during the day. Focusing on the positive helps reduce tension and improves your overall mindset. When you feel more relaxed, your body is better able to cope with pain. Talk to Your Healthcare Provider Before You Go Before heading out on your trip, schedule a check-in with your healthcare provider. They can help you assess whether you’re ready for travel and recommend specific tips for staying comfortable. If you’re using medications that require refrigeration or special handling, your doctor can help you find a safe way to transport them. This is also a great time to discuss pain management strategies tailored to your destination and mode of travel. You may be able to get temporary prescriptions or referrals in case of emergencies while you’re away. Being prepared will give you peace of mind and help you focus on making memories, not managing discomfort. If you’re struggling with pain and

Español The number of people in the United States who have diabetes is rising, and many people don’t even know they have the disease. Untreated and uncontrolled diabetes can cause complications for your heart, kidneys, eyes and many other organs. Diabetes may also increase your risk of developing certain types of cancer, including pancreatic cancer. What does your pancreas do? You can’t live without your pancreas. It’s an essential organ that releases digestive enzymes so your body can break down the food you eat. It also releases insulin and glucagon, which control how much glucose (sugar) you have in your blood. When you don’t have enough insulin or your body can’t use the insulin you have properly, your blood sugar levels rise, causing diabetes. Types of diabetes There are three types of diabetes that most people have heard of, and a fourth one that is less commonly known: Type 1 diabetes. Your pancreas doesn’t produce insulin or makes very little of it. Type 1 used to be called juvenile diabetes or insulin-dependent diabetes. Type 2 diabetes. Your pancreas doesn’t produce enough insulin or your body can’t use it properly. Type 2 used to be called adult-onset diabetes or non-insulin-dependent diabetes. It’s the type of diabetes that can go undiagnosed for a long time. Gestational diabetes. This type of diabetes only happens during pregnancy and usually goes away after the baby is delivered. However, having gestational diabetes does increase your chance of getting Type 2 diabetes later in life. Type 3c diabetes. Type 3c is caused by damage to your pancreas from conditions like chronic pancreatitis, cystic fibrosis or pancreatic cancer. What is pancreatic cancer? Pancreatic cancer affects the cells in your pancreas, most often in the ducts. It’s the third leading cause of death by cancer because it’s usually diagnosed in the late stages when the cancer has spread to other parts of the body. Early stages of pancreatic cancer don’t have signs or symptoms but sometimes a healthcare provider will find it by accident during a scan of or around the pancreas. When a disease is found by accident, it’s called an incidental finding. How does diabetes relate to pancreatic cancer? When it comes to diabetes and pancreatic cancer, researchers face the age-old chicken-and-egg question. They aren’t sure if diabetes can cause pancreatic cancer or if pancreatic cancer can cause diabetes. Or both. Studies have found up to 2 out of 3 people had diabetes or prediabetes before they were diagnosed. These findings could mean diabetes has a role in pancreatic cancer development. One theory is that the constant high blood sugar levels and long-term inflammation in the pancreas in people with Type 2 diabetes increases the risk for pancreatic cancer. But could it be the other way around? Some people suddenly develop diabetes without having any risk factors for the disease. Not long after, especially if they’re over the age of 50, they might be diagnosed with cancer of the pancreas. In this case, diabetes could be a symptom of pancreatic cancer. Who is at risk for diabetes-linked pancreatic cancer? Risk factors for diabetes-linked pancreatic cancer include: Being Black or Hispanic Having diabetes for more than 5 years Being over 50 when diagnosed with diabetes, especially if there’s no family history or other risk factors for the disease Damage to the pancreas, resulting in Type 3c diabetes Living with obesity How can you reduce your risk of diabetes-related pancreatic cancer? Since many people with pancreatic cancer have diabetes or prediabetes before their diagnosis, the first step to reduce your risk of cancer is to manage your blood sugar levels as well as possible. This means, in addition to taking your medication, exercising and eating a healthy diet to minimize blood sugar swings. Other steps you can take to reduce your risk for pancreatic cancer include: Not smoking or using tobacco products Avoiding alcohol Avoiding processed meats and red meat You may not be able to completely prevent developing pancreatic cancer if you have diabetes, but you can be vigilant and try to lower your risk. Check in with your healthcare provider (HCP) if you suddenly have trouble keeping your blood sugar within range. And if you’re over 50 and newly diagnosed with diabetes, consider asking your HCP for screening for pancreatic cancer. The earlier pancreatic cancer is diagnosed, the better the chances for successful treatment. This educational resource was created with support from Merck. From Your Site Articles Related Articles Around the Web Source link

Physical therapy specialists note that regular, low-impact activities can trigger exercise-induced hypoalgesia, a scientifically documented phenomenon where aerobic exercise increases pain threshold and tolerance in chronic musculoskeletal conditions. By utilizing this effect, you can improve daily functioning and regain confidence in movement. Why Gentle Exercise Is Essential During Summer and Fall Staying active with low-impact movement during the summer and fall months offers unique advantages for managing chronic pain, joint conditions, and overall physical function. With warmer muscles in summer and lower inflammation in fall, these seasons create the ideal conditions for safe, effective exercise. Keeps Joints Flexible While Avoiding Stress Light physical activity encourages synovial fluid production, which lubricates your joints and reduces stiffness. This is especially beneficial for individuals with arthritis or degenerative joint conditions, where immobility often worsens symptoms. Summer’s heat naturally warms up muscles and tendons, making it easier to perform flexibility routines and range-of-motion exercises without risk of injury. Builds Muscular Support Even minimal strength training using resistance bands, water weights, or bodyweight can strengthen the muscles that support your joints. Stronger muscles absorb more of the physical load, reducing direct stress on the joints themselves.   This can also help with weight management, which is important because excess body weight increases joint wear and inflammation, particularly in the knees and hips. Improves Cardiovascular Health Low-impact aerobic activities like brisk walking, stationary biking, or swimming enhance blood flow, which helps deliver oxygen and nutrients to tissues and remove inflammatory byproducts. Outdoor exercise in moderate temperatures allows for longer sessions without overheating, helping to build endurance while maintaining joint comfort. Activates Neurochemical Pain Relief Endorphins, serotonin, and norepinephrine are neurochemicals that help elevate mood and lessen pain perception. They are released when you exercise.   These biochemical changes don’t just offer temporary relief; they support long-term resilience by lowering the intensity and frequency of pain flare-ups. Staying active also helps regulate sleep patterns and reduce stress, both of which are key to managing chronic pain. Understand the Source of Your Pain Before You Begin Any Exercise Exercising without identifying the cause of your pain can lead to setbacks, injury, or worsening symptoms. Before building a fitness plan, it’s important to identify the root cause of discomfort through targeted diagnostics that guide safe, effective movement. High-Resolution MRI and CT Scans Advanced imaging tools like MRI and CT scans offer detailed insights into the body’s internal structures. These scans can reveal joint degeneration, disc herniations, inflammation, or soft-tissue damage that might not be obvious during a physical exam.   When these issues are identified early, your care provider can design exercise modifications that prevent further irritation, especially in sensitive areas like the spine or shoulders. Nerve Assessments If your symptoms include tingling, numbness, or unexplained weakness, electromyography (EMG) and nerve conduction studies (NCS) help determine whether nerve dysfunction is to blame. These tests measure how well nerves transmit electrical signals and can detect conditions like sciatica, peripheral neuropathy, or nerve entrapments.   Knowing whether the pain stems from nerve or muscle involvement allows for more precise physical activity recommendations. Diagnostic Nerve Block Confirming the exact source of your pain allows your care team to tailor exercises that promote healing while minimizing the risk of aggravating symptoms. Diagnostic nerve blocks are particularly helpful in this process, offering targeted, short-term relief to better understand your condition. This approach offers accurate treatment to help you move with greater confidence during your recovery.   A local anesthetic is injected near a specific nerve or joint to isolate the pain source. Provides temporary relief, helping identify whether symptoms are nerve-related or structural. Differentiates between overlapping pain conditions that may require different treatments. Creates a short window of reduced pain, allowing for safe testing of therapeutic movements. How to Take Advantage of the Weather Changing your exercises and surroundings with the seasons supports your comfort and joint health. Summer’s warmth helps relax muscles and improve flexibility, making it a good time for gentle, low-impact exercise. As fall brings cooler temperatures, adjusting your routine helps keep you moving and prevents stiffness. Aquatic Therapy Water’s buoyancy and warmth ease pressure on your joints while boosting circulation. Activities like pool walking, leg swings with resistance bands, and gentle water aerobics build endurance and flexibility without strain.   The water’s gentle pressure also reduces swelling, making aquatic therapy a great choice for pain relief and injury recovery. Gentle Cycling Using a stationary recumbent bike lets you avoid uneven surfaces and control the temperature. Outdoor cycling on flat trails during cooler times connects you with nature. Start with short rides, ensure your bike fits well, and gradually increase your time for safe, comfortable progress. Mind-Body Exercises Practices like Tai Chi and restorative yoga combine slow, gentle movements with deep breathing to improve balance and flexibility and reduce stress. Doing these exercises on grass or natural paths adds sensory benefits and promotes relaxation. Therapeutic Stretching Cooler weather can make your joints stiff and sore. Regular stretching with gentle holds of 20 to 30 seconds on muscles like hamstrings, hips, shoulders, and back keeps your joints lubricated. Adding dynamic, flowing stretches before activity encourages smoother movement and helps prevent stiffness that worsens pain. Safe Strength Training As outdoor time decreases in fall, focus on indoor strength exercises using resistance bands and light dumbbells.   Moves like rows, curls, glute bridges, and shoulder presses build muscle without overloading painful areas. Perform 8 to 12 repetitions per set, resting between, to strengthen muscles that support your joints and reduce pain caused by imbalances. Create a Pain-Friendly Indoor Environment Sit with good lumbar support, keep screens at eye level to avoid neck strain, and wear supportive shoes indoors to ease joint stress. Use cushioned mats for standing or floor exercises. These simple changes improve comfort and help you move better throughout the day. Our Targeted Pain Relief Treatment Plan When pain prevents you from being active, medical interventions can help you regain the ability to move safely. At PTCOA, our interventional treatments are

As told to Nicole Audrey Spector That night — the night that changed my life — it was late and I was in my home studio alone, deeply focused on my work. I’m a florist and run my own business. I had a wedding coming up and was in the middle of processing flowers. Suddenly, I felt pain in between my shoulder blades — along my angel wings, as my father would call them. I wondered if maybe I tweaked something while carrying buckets of flowers. Maybe it would subside in a minute or two. Then I began to feel nauseous. I walked out into the living room where my husband, Aaron, was working on his laptop. The nausea made me think perhaps my blood sugar was low. I’ve always been just on the cusp of hypoglycemia, but never dipped over into needing treatment. “You probably need to eat something,” my husband said. “Why don’t you have some leftovers?” 2021, Shayai making a floral design(Photo/Amanda Kinsey) I warmed up some chicken in the microwave and took it back to my studio. As I took a bite, I cringed. The chicken, which had tasted delicious just a few hours earlier, tasted horribly wrong — just off. And that’s when I knew something more serious was going on with me. When I was a child, I was diagnosed with a rare heart condition called supraventricular tachycardia (SVT), which can cause a rapid heart rate (tachycardia) and irregular heartbeat (arrhythmia). I also have Wolff-Parkinson-White (WPW) syndrome, a congenital heart condition that creates extra electrical pathways in your heart and also causes tachycardia. Complications from these conditions had landed me in the ER in the past. In 2000, I had a cardiac ablation. This is a procedure that, to put simply, involves burning off the excess pathways in your heart. Because of my conditions, I’ve always been deeply in tune with my heart. I get cardiology checkups regularly and can really feel when something isn’t right. Usually I’ll notice a flutter in my heart or brain fog. Not backache, nausea or sudden food aversion. My husband and I agreed that I needed immediate medical attention — not easy considering how far away we live from a hospital ER and how few EMTs we have serving a 100-mile radius. I am a Native American woman, a tribal citizen of two federally-recognized tribes: the Pueblo of Acoma and the Pueblo of Laguna. I was born and raised out on the reservations approximately 50 miles west of Albuquerque. It’s a rural life with a strong community spirit. We aren’t just neighbors, we’re a tribe, banded together through thick and thin. We feast together, celebrate together and do community service together. Because we’re all so incredibly close, my husband and I were able to leave our two sleeping children in their beds that night. My parents who live next door to us hurried over to keep watch. As my husband sped along the interstate with me in the passenger seat, I worried — but not about myself. I figured this was just some minor heart incident related to my conditions that could be swiftly resolved. What I was worried about was my work — those floral arrangements. I didn’t want any hangups in getting that done. The wedding was just a few days away. I thought of how devastated the bride would be if her vision wasn’t brought to life. On the way to the hospital, a new symptom arose: heartburn, or what I imagined heartburn felt like. I’d never had it before. Then another symptom: pain along with my jawline. This was also something completely new to me. I was puzzled. 2023, Shayai gathering plant medicine (Photo/Joel Wigelsworth) As soon as I walked into the ER and told a nurse that something seemed to be wrong with my heart, I was rushed into the main triage room, not even formally checked in. Within minutes I was attached to an IV, given aspirin (a blood thinner that can help prevent blood clots, the primary cause of heart attacks) and nitroglycerine (this improves blood flow to the heart). I was also hooked up to an EKG. I was trying to keep the mood light by joking around with the nurses, and though they chuckled with me, it was clear they were concerned. I was very tired by then and wanted to sleep. They told me I must stay awake. What they said next truly shocked me. “We believe this is all related to your heart, and we want to get you to a heart hospital in Albuquerque.” With my thoughts spinning I asked if an ambulance was on its way. “No, we’re going to fly you over.” What? Everything was happening so fast now, even late at night. My husband and I made calls to our family to keep everyone in the loop. Before flying, I was injected with a cocktail of medications to help stabilize my blood pressure and oxygen levels (which can be affected by changes in altitude). The helicopter ride, my first ever, was noisy, cramped and completely uncomfortable.I was still trying to keep the mood light by making the flight crew laugh and asking if they could fly over my house. Not even a near-fatal event can dampen my sense of humor. Once at the heart hospital, I was seen by the on-call cardiologist who said to me blankly, “Well, you had a heart attack.” My husband and I looked at one another, gasping. It was the first time we’d heard those words. I broke into tears. I was only 43 years old. Then the cardiologist immediately left the room as though flustered. The nurse was the person who comforted us with the news. I had heart conditions, yes, but never anything like a heart attack — and I’d later learn my heart attack had nothing to do with my other issues. I asked for a different cardiologist because the one who broke the