Health & Wellbeing Podcast #27

This episode is part 2 of the Chronic Pain & Inflammation series, covering what natural methods can be helpful for dealing with the underlying causes of chronic pain, as well as some naturals ways to reduce symptoms and provide relief.

In this episode I discuss herbal medicine, nutrition (diet and supplementation) for dealing with pain, as well as the techniques to support the mental aspect of pain.

If you haven’t had a chance to listen to the first episode you can check it out here: Chronic Pain and Inflammation – Part 1

Photo by Daria Nepriakhina on Unsplash

Most people will experience pain at some stage in their lives, however for some this pain can be chronic, at times severe. Many people struggle with the side effects of conventional pain medications, and turn to natural medicine for support.
Herbal medicine and food can be used to assist in the management of pain conditions, both in addressing the underlying cause of pain conditions, and in providing some pain relief.

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The post Chronic Pain and Inflammation – Part 2 appeared first on Alison Mitchell Naturopath.

Looking for dinner inspiration that is anti-inflammatory and low in histamine? This recipe is courtesy of Jenna Gulli, a lovely student Naturopath who has been completing some of her study with me.

Turmeric is a wonderful spice which is great for your digestion and is also anti-inflammatory and anti-aging. It provides a gorgeous golden colour to any foods it’s added to, and your body will thank you for it.

While not typically bad for you, foods high in histamine can be an issue for some people – especially those with hayfever, inflammation or period pain type issues including endometriosis. Because the list of foods to avoid for a low histamine diet is quite extensive it can be tricky figuring out what you actually can eat. This is the first of hopefully many more recipes to come which will provide some inspiration for the low-histamine peeps.

Turmeric Chicken

Serves 2

Ingredients

• 250g chicken breast
• 1 teaspoon of turmeric powder
• 1 Tablespoon of coconut oil (for the pan)
• Fresh or dried mixed herb spice (1 tablespoon)
• pinch of celtic sea salt
• pinch of cracked pepper
• 1/2 cup of quinoa (ideally this has been previously soaked)
• 1/2 head of broccoli, broken into florets (2 cups)

Method

1. Marinating the chicken. Mix the salt, pepper, dried herbs and turmeric together and coat the chicken breast in this spice mix
2. Preheat oven to 180C
3. Cooking the quinoa. Rinse the quinoa under cold water, gently rubbing together between your fingers. This helps to reduce some of the bitter flavour and properties which can potentially cause bloating. Place the rinsed quinoa into a medium saucepan and cover with water so that it comes up to double it’s height (this would equate to about 3/4 cup water. I usually use a ratio of 1 cup quinoa to 1 1/2 cups water). Add a pinch of salt then bring to the boil, then reduce to a low simmer and cover. Cook for 15 minutes or until all the water has been absorbed, then remove from the heat and leave covered for 5-10 minutes before fluffing with a fork.
4. Cooking the chicken. Meanwhile, heat a frypan over medium-high heat. When it is quite hot, add the coconut oil, then place the spice coated chicken breast(s) into the pan. Leave it for 3-4 minute until starting to turn gold, then turn over to the over side. After 2-3 minutes, cover the pan with foil or a lid and place it into the oven for about 5-6 minutes or until it’s cooked through (you can tell because the juices from resting it should run clear, not pink or red). Remove from the oven and place on a plate, cover with foil and allow to rest for 5 minutes.
5. Cooking the broccoli. You can choose to either steam or bake the broccoli. To steam, you could put it in a covered steamer basket over the quinoa for the last few minutes of cooking until it’s tender but still vibrant green. To bake, cut into small florets and cover with a little coconut oil, salt and pepper and place on a tray, then bake for about 15 minutes.
6. Assemble. Place the quinoa, broccoli and chicken breast, top with a garnish such as alfalfa sprouts or fresh herbs (try parsley or coriander) and enjoy!

The post Anti-inflammatory Turmeric Chicken (Low Histamine) appeared first on Alison Mitchell Naturopath.

Almost every woman has experienced menstrual cramps at some stage of their life, and if you have then you know they are definitely not an enjoyable experience.  They can range from a slight ‘twinge’ or feeling of mild discomfort that you can put up with, to such a degree of pain that despite pain killers and medications you are still curled up in the foetal position, maybe passing out from the pain and also experiencing all sorts of stomach complaints to go along with it.  Some conditions some as uterine fibroids, endometriosis and adenomyosis can cause severe period pain and erratic bleeding, however it is common to get period pain without it being caused by other conditions.  The technical term for period pain is dysmenorrhoea.

Quite often women are told that period pain is “normal”.  Well that’s not quite true – it’s certainly common, but normal implies that it’s okay to be in that much pain, and it isn’t.

I used to experience period pain along the lines of the above description – not the nice, go about your day one (I wish) but the ‘I think my insides are about to explode’ sort of period pain.  Over the course of my naturopathic studies I experimented on myself with different treatments and tricks to reduce this pain, until with more experience and knowledge I have been able to reduce the pain each month to a ‘niggle’.  My personal experience in this makes period problems and women’s health issues one of my favourite things to treat.

Below are a few simple techniques that you can try both throughout the month and during your period to make things a bit more comfortable for you.

1.  Acupressure Points

Acupressure uses the same meridians and points as acupuncture, however instead of using needles you are using your fingers and thumb to apply pressure.  You can do this at any time, and is a fantastic way to self treat.  It is always a good idea to consult an acupuncturist initially, as they can teach you what points may be more specific for yourself.  Below are some examples of common points that are used to reduce period pain.

Spleen 4

Acupressure Point – Spleen 4 / Grandfather Grandson Point / Gongsun

Also known as the Grandfather-Grandson point, this is located on the inner foot and helps to harmonise the abdominal area as well as reduce stress.  To find the point,  run your finger along the inside of the first metatarsal bone about an inch, until you find a slight depression.  Sit on the ground with the soles of your feet touching each other, so that you can hold the points of both feet at the same time.  Hold for 2 minutes.

Spleen 6

Acupressure Point – Spleen 6 / Sanyinjiao / Three Yin Intersection

To locate this point place one hand with your little finger in line with the base of your ankle bone, on the inside of your leg. Just above your index finger, along the edge of the bone, you’ll find a point that is quite tender to touch, particularly if you’re suffering from painful periods (you may also feel a very slight indent here).  Hold this point until you feel a reduction in your period pain.  It can take five to ten minutes for some women.  Repeat as necessary throughout the day for best results.

Liver 3

Acupressure Point – Liver 3 / Taichong / Great Rushing

This point helps to move stagnation of the body and blood, making it a good point for a wide variety of conditions – especially period pain.  It can often be a tender point to press, and most women with period pain will have stagnation along their liver meridian.  You can locate this point on the line between the first and second toe, about 3 finger widths from the edge.  You will know that you’re on the point when you find a slight indentation here, and it will be somewhat sensitive.  It is easiest to use you index finger for this point.  Start by massaging the point lightly, then hold it more firmly for another few minutes, breathing deeply all the while.  This is a very detoxifying point.

According to Adrian Low, Acupuncturist at Health Dimensions another helpful technique for reducing any form of lower abdominal pain is to massage the line running along the middle of the inner forearm (from wrist to elbow) in small circles with your thumb. It works best when performed on the side opposite to which your abdominal pain is on (e.g. if the cramping is on your left, massage your right arm).

2.  Exercise

One of the last things you’d probably want to do during your period is exercise, but exercise can help to improve blood flow and to produce endorphins which reduce pain.  A moderate paced walk during your period can be of benefit, as can yoga (see below).

The best way that exercise helps period pain, however, is when it is done consistently during the rest of the month.  This aids circulation, endorphin production and exercise is also able to reduce stress hormones.  Oestrogen dominance is a common cause of period pain, and keeping a healthy body fat percentage can help to minimise the effects of this – exercise of course is of benefit for this.

3.  Heat

If the muscles in your pelvic area are tight, it can worsen period pain.  Applying heat helps these muscles to relax, softening the uterus and the muscles and ligaments attaching to this area, which reduces pain (yay!)  Some research has also found that the application of heat also helps to reduce the pain chemicals sent to the brain.  Heat application is one of the simplest ways to reduce period pain, and if you’ve got a heat pack or hot water bottle at home it can be set up in no time at all.

You can use a wheat bag, a hot water bottle, or you can even find stick on heat patches which are great if you need to use it while out and about.

4.  Essential oils

There are several essential oils which can help to reduce period pain by relaxing the muscles and balancing hormones.

A 2012 study on Korean high school girls found that massaging the abdomen daily with a blend of clary sage, marjoram, cinnamon, ginger, and geranium in a base of almond oil was more effective pain relief than acetominophen (paracetomol).

A 2012 Japan study showed that massaging the abdomen with cream containing a blend of essential oils blended with lavender, clary sage, and marjoram in a 2:1:1 ratio (this was diluted in an unscented cream at 3% concentration) throughout the cycle was able to reduce period pain within one month.

Certain essential oils such as Clary Sage and Sweet Marjoram can be applied directly to the abdomen during a period, with a hot facewash applied ontop of that to enhance it’s absorption.  Clary Sage is calming, relaxing and soothing to the female reproductive system, and Sweet Marjoram has pain relieving properties.

It is always advisable to consult a practitioner trained in the use of essential oils, who can prepare you an individualised formula.

5.  Physical Therapy and Stretches

Often by relieving tightness in the ligaments and muscles of the pelvis, thighs and lower back you can reduce the severity of period pain.

According to Osteopath Steven Takchi,  “The hip flexors anatomically lie close to the female reproductive system.  Due to sitting all day, the hip flexor is activated and this can contribute to tissue tightness, potentially putting more pressure on those organs.  A tight psoas and pelvic floor can also contribute to period pain tightening the fascia in that area, and a rigid and tight pelvis can contribute to period pain because of altered biomechanics which can cause restriction to the pelvic splenic nerve (this nerve comes from the sacrum to supply that whole area).  These areas are often tight due to sitting all day.”

Consulting a physical therapist such as an osteopath to address structural imbalances or muscle tightness can help to reduce period pain.  In the mean time, you can stretch your hip flexors at home.  You can find several videos online to do this, such as this video.

6.  Yoga

Yoga is another great way to reduce menstrual cramps.  Not only will it provide many of the same benefits as your standard stretches, but it will also help with relaxation, and to promote healthy energy flow along your meridians.

Below are some poses that may be particularly helpful during your period.  Rather than describe these poses, I have compiled some links to articles by yoga instructors, which illustrate them more clearly with pictures.

Pasasana: Noose Pose

This helps to stretch out the hips, which can often get sore during periods.  While the Noose Pose has your feet positioned close together, you can widen your feet in a variety called a Half Bound Squat, if needed.

http://www.active.com/yoga/articles/4-yoga-poses-to-ease-menstrual-cramps?page=2&stop_mobi=yes

Ustrasana: Camel Pose

This will provide a relieving stretch along the front of the body.  Practised regularly, this can help to promote good posture and strengthen the back.

http://www.fitsugar.com/photo-gallery/30192496/Camel/

Supta Baddha Konasana: Supine Butterfly pose

You may instinctively been doing this pose already.  It is a relaxing pose which helps to open the hips and rests the lower back.

http://www.myyogaonline.com/poses/restorative/reclining-bound-angle-pose-supta-baddha-konasana

Virasana: Child’s Pose

This pose helps to lengthen the spine, and relaxes the abdomen and nervous system.  Great for when things are all getting ‘a bit too much.’

 https://freedomgenesis.com/childs-pose/

http://www.myyogaonline.com/poses/restorative/child-pose-balasana

Note:  It is generally recommended to avoid poses called ‘inversions’ during your period, which are essentially any pose akin to a handstand.  The theory behind this is that is can promote retrograde flow, which is the movement of endometrial blood and cells into the pelvic cavity.  This is thought by some to contribute towards endometriosis.  This notion is debateable, and some health practitioners believe that a healthy immune system can ‘mop up’ this endometrial tissue when it travels beyond it’s home, therefore making the culprit an imbalanced immune system, rather than a yoga position.

 7.  Spices

Some of the herbs I commonly prescribe for period pain are readily available as culinary herbs – in particular ginger and turmeric.  These herbs both have pain relieving properties, so when taken regularly throughout the month they can help to reduce inflammation, making your period less painful.  Ginger is also great at reducing nausea, so extra can be taken during your period for added benefit.

Ginger is lovely in stirfries, marinades, sauces etc.  However when you’re wanting to take it during your period you will need a larger dose than you would normally have in meals.  To reduce pain and nausea, grate some ginger into a cup of boiling water (you could add some lemon and/or honey for taste) and sip on this, a couple of cups a day.

Turmeric is a spice that has been used in abundance in Indian foods and Ayurvedic medicine.  Nowaday it has a huge amount of evidence supporting it’s anti-inflammatory effects.  The spice is best utilised by the body when prepared in the traditional methods (that is, cooked with oils) so including turmeric into your cooking throughout the month can help to reduce inflammatory chemicals building up, therefore reducing pain.  High strength preparations are available in tablet form, and these may be helpful to take during your period as an alternative to common pain killers (thankfully Turmeric is safe on the digestive system).

8. Calcium rich foods

There is some research on the use of calcium to reduce period pain, it is likely that it is helpful because among other things, we know that it is important for muscle tone and along with magnesium, supports healthy contraction and relaxation of muscles.  Throughout the month aim to eat a wide variety of foods rich in calcium which include beans, seaweeds, nuts and seeds e.g. almonds and sesame seeds, dark green leafy vegetables (such as spinach and kale), as well as dairy (if you are intolerant to dairy, avoid it as this can worsen period pain as it can increase inflammation).

9.  Epsom salt baths

Epsom salt is the common name for Magnesium sulphate.  As you may know, Magnesium is an important mineral for your health, and it is most commonly known for it’s muscle and nerve relaxing properties.  Women who experience complaints such as period pain and PMS are often low in magnesium (most people are!) so addressing this deficiency can be of benefit throughout the month with food and supplementation, and for acute period pain have an Epsom salt bath to absorb the magnesium through your skin.  Simply add 2 cups of Epsom salts to a warm bath and soak in it for at least 15 minutes.  Try adding some essential oils for an added benefit.    Your cramps will reduce, and you should feel relaxed from the lovely bath.   Ahhh.

10.  Good fats

By increasing your consumption of ‘good’ fats, you can help to reduce inflammation, thereby reducing period pain.  Eating wild-caught fish and opting for grass-fed over grain-fed meats regularly throughout the month is a great way to help to boost your omega-3 levels.  It’s also a good idea to avoid the types of fats which increase inflammation, such as processed vegetable oils, deep-fried products and margarine, and avoid meats from grain-fed animals.  It is possible to supplement with a omega-3 supplement such as fish oil, however it is important to ensure you are getting a good quality product – see your practitioner for more info on this.    To read more about fats, click here.

The post 10 ways to ease period pain appeared first on Alison Mitchell Naturopath.

Guest post by Hayley Stockbridge

The silly season is fast approaching and as summer hits we tend to overindulge. The extra alcohol, rich foods, fatty foods and sugar leaves less room for our healthy meals and our poor livers are left with a lot of work to do.

Luckily the liver is a very resilient organ. The liver is the only organ in the body that is capable of regenerating itself. It plays a major role in digestion and detoxification. It produces bile to help us break down fats and alcohol. It stores some of our vitamins and minerals, such as iron, vitamin A, B12 and copper. The liver is responsible for cholesterol regulation. Most importantly, everything that is absorbed in the small intestine (including food, drinks, vitamins, minerals, macronutrients, food additives, chemicals etc.) is then transferred via the blood to the liver for further processing. Nutrients are made into products that can be more easily used by the body. Toxins are generally broken down into less toxic substances and flushed out of the body. This is known as ‘detoxification’. It is this detoxification process that reduces the toxic effects of a poor diet.

So how can you support and stimulate liver detoxification?  Below is a list of suggestions to keep your liver functioning well this summer.

1- Start each morning with 1 tsp of apple cider vinegar in around 30-50mls of room temperature water. ‘Shot’ the vinegar 5-25 minutes before breakfast to kick start liver function, detoxification and stimulate digestion for the day.

2– Drink dandelion root tea. Research has found that 2 cups of dandelion root tea a day stimulates liver detoxification. Sometimes called ‘dandy coffee’, dandelion root is a great substitute for all the coffee drinkers out there as it does have quite a bitter, coffee like taste but is caffeine free. It tastes best with a splash of soy milk and honey. Drink between meals to support the liver and to help digest meals.

3- Turmeric. Go crazy on turmeric! Turmeric supports liver detoxification (as well as being a fantastic anti-inflammatory, it low cholesterol, is anti-cancer and an antioxidant). Turmeric is a yellow Indian spice commonly used for colouring in curries. It has a mild taste so can be added into many different foods. You can find it raw (it looks like ginger) but it is just as beneficial to use the dried powder. Add ½ a tsp. of turmeric powder into marinates, soups, curries, stir frys. It can be mixed into rice, cous cous or quinoa after cooking. You can mix through smoothies or juices. Of course it turns all your foods bright yellow, but with such a mild taste it can be mixed into many different foods.

4- Another spice that aids liver health is rosemary. It contains rosmarinic acid, which inhibits toxic damage to the liver. Add to marinates, soups, casseroles. You could also make a rosemary infused olive oil by adding a few sprigs and using as a dressing.

5- Keep your vegetable intake high. Specifically, broccoli, brussel sprouts, cabbage, alfalfa and beetroot improve liver function. Try to include these veggies in your diet on a daily basis.

6- Have a freshly squeezed vegetable juice most days. Fresh juicing is a great way to sneak more veggies into your day and make up for you what you may otherwise miss out on. Please find a detox juice recipe below!

7- Supplement with Chlorella. Chlorella is a type of algae with a high nutrient level. It promotes alkalinity within the body, but most importantly is has the ability to bind to toxins such as heavy metals and chemicals and pull them out of the body. It is often prescribed as part of a detox regime and can be taken as an alternative to a multivitamin due to it vitamin and mineral levels.

Detox Juice

Ingredients

• Beetroot
• Celery
• Spinach/kale
• Pineapple
• Papaya
• Lemon
• Mint
• Optional extra- chlorella, spirulina, wheatgrass etc

Method

Push all ingredients through the juicer, ensuring you mix the ginger, lemon, mint and leafy veggies between the more juicy ingredients.

Hayley Stockbridge, Naturopath 

B. App. Sc (Nat Stud) Post Grad Dip Nat

Hayley is a Naturopath at Better Health Practice in Stanmore, and Sydney Health and Fertility, Manly NSW. A passion for a healthy lifestyle lead her to become a Naturopath. With over 5 years of experience in the industry, a passion for a healthy lifestyle lead her to become a Naturopath.  Her major focus is always educating her patients to live healthier and happier lives. She treats women, men and children of all ages and a wide variety of health issues such as weight loss, digestive problems, anxiety/stress, food intolerances and headaches.

Check out her website for more information www.hayleystockbridge.com.au

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Bone and Joint Health

Do you experience swollen and painful joints? Do your knees, hips and knuckles feel like they are on fire? Are you finding it harder to be active and agile? These complaints are common symptoms of arthritis.

The word arthritis, when translated from the Greek words, arthron and itis, simply means “joint inflammation”. There are many different types of arthritis, the most common being osteoarthritis. Osteoarthritis is a debilitating condition that is commonly seen in middle aged and older people; the constant pain and reduced mobility can make simple, everyday tasks more challenging and greatly impair quality of life.

The Impact of Arthritis

Osteoarthritis is a slowly progressing disease that involves degradation of the soft cushioning around the joints. It can lead to significant pain and inflammation in the joint, as well as loss of movement. The condition commonly targets the hips and knees, however many smaller joints such as the fingers and spine can also be affected. Unfortunately, the damage may already be done by the time you notice the discomfort.

With the aid of quality nutrients and dietary advice the symptoms of arthritis can be reduced and managed more effectively, enabling you to do things that may have been previously limited.

Nutrients for Knees and Hips

The following nutrients are a fantastic way to provide therapeutic benefits to help alleviate pain, swelling and inflammation in your joints:

Glucosamine: Is a key building block for your joints.  It may stimulate the production of substances which lubricate and act as shock-absorbers for the joints. Glucosamine encourages the rebuilding of cartilage that has been damaged and can be used as long-term support to protect against joint degeneration.

Gelatin: Supports healthy joint structure and connective tissue repair. Gelatin may help reduce the pain of osteoarthritis and reduce requirements for pain relief medication.  Patients with osteoarthritis noticed an increase in mobility and strength in affected knees after gelatine supplementation.

Methylsulfonylmethane (MSM): Is a naturally-occurring nutrient found in small amounts in fruits and vegetables.  As well as having antioxidant and anti-inflammatory properties, MSM is an essential building block especially for joints and cartilage. Combining glucosamine and MSM has been shown to be superior compared to using either nutrient alone, resulting in greater reductions in the pain and swelling of osteoarthritis.

EPA/DHA: The omega-3 essential fatty acids (EPA/DHA) from fish or krill oil can help to reduce the intensity of pain, inflammation and morning stiffness associated with arthritis.

The effect of Exercise on your Joints

Does the thought of squats or a jog make your knees ache?  Do you avoid exercise because you’re worried about damaging your joints?  You’re not alone in that thought – many people avoid exercise in the fear that it will damage their joints.  Recent research has shown that this is not the case(1), as exercise is actually quite beneficial(2), having been shown to improve joint health and reduce pain in several ways.

According to Dr Mercola:

“There are some factors to consider, particularly if your pain worsens with movement, as you do not want to strain a significantly unstable joint. Pain during movement is one of the most common and debilitating symptoms of osteoarthritis, and typically this is the result of your bones starting to come into contact with each other as cartilage and synovial fluid is reduced.

If you find that you’re in pain for longer than one hour after your exercise session, you should slow down or choose another form of exercise. Assistive devices are also helpful to decrease the pressure on affected joints during your workout. You may also want to work with a physical therapist or qualified personal trainer who can develop a safe range of activities for you. Your program should include a range of activities, just as I recommend for any exerciser. Weight training, high-intensity cardio, stretching and core work can all be integrated into your routine.”(3)

Muscle strengthening vs. Surgery for knee pain

Did you know that exercises which strengthen your quadriceps and the muscle supporting the knee is AS EFFECTIVE as arthroscopy for several knee problems such as osteoarthritis?

Several studies have been conducted on people with conditions such as osteo-arthritis, torn meniscus or chronic pain in the front part of their knee (known as chronic patellofemoral syndrome, which is also frequently treated with arthroscopic surgery).  These studies compared arthroscopy and a program of physical therapy sessions along with at home exercises.  In the longest study (6 months) thirty percent of the people who were in the exercise group chose to have surgery instead, but had no greater improvements than those who persevered with the exercise and physical therapy program.  The similarity of symptom relief between the two groups was consistent among all the studies examined.(3)(4)

Looking After Your Joints

Adopting the following simple dietary and lifestyle tips, can help keep your joints healthy and happy for years to come:

–          Stay active. Exercising is essential to keep those joints mobile so try activities such as swimming, walking, running, cycling, yoga and daily stretching as these are great ways to keep your joints moving.

–          Maintaining a healthy weight is essential for supporting joint health.  Carrying extra weight can put pressure on your joints, especially hips and knees.

–          Enjoy at least eight glasses or two litres of pure water each day. Reduce caffeinated beverages to one to two per day and minimise alcohol intake.

–          Ensure you get plenty of sunlight.  Vitamin D deficiency is associated with cartilage loss in the knees.  This can be tested for and supplemented accordingly.  Other nutrients to ensure you get enough of are Vitamin K and Vitamin C.

–          Eating a diet that is full of anti-inflammatory foods can optimise your long-term health and vitality, as well as support your joints from top to toe.  Aim for a diet plentiful in fruits and vegetables, unrefined grains and protein-rich foods such as fish, poultry, nuts and seeds.  Also remember to limit red meats and sweets.

What NOT to do.

–          Drink too much caffeine -1 coffee can cause the body to leach about 40 mg of Calcium from bones in order to balance our plasma pH

–          Drink soft drinks – These alter our calcium and phosphorus balance.  The extra phosphorus binds with calcium making calcium less available to the body, so calcium is drawn from bones to balance this.

–          Eat too much sugar – Eating excessive amounts of sugar reduces our ability to absorb calcium and magnesium.

–          Eat too much salt – This increases calcium excretion. For each 6 g of salt, 24-40 mg of calcium is excreted into the urine.

–          Drink too much alcohol – Excessive about of alcohol is toxic to osteoblasts (a type of bone cell) and interferes with our ability to absorb calcium.

–          Eat too much or too little protein – Inadequate protein intake is associated with poor recovery from osteoporotic fractures, and too much protein increases calcium loss.  To work out how much protein you need contact your healthcare practitioner, or for a rough guide use this calculator.

Inflammation

Inflammation is a major influence on reduced bone density and joint problems.  If we’re too inflamed our bone metabolism is affected, which increased fracture risk.  Inflammation also contributes to joint degeneration and pain.

Several inflammatory diseases such as rheumatoid arthritis, lupus, inflammatory bowel disease, celiac disease, cystic fibrosis etc., have been associated with poor joint and bone health.

There are several factors which can cause inflammation to be worse than it should be, such as diet imbalances, hormone problems, genetics, stress and more.  If you think inflammation is a problem for you, contact your health care practitioner for testing and treatment options.  There are several herbal and nutritional remedies which are safe and effective anti-inflammatories and don’t have the negative side effects of conventional anti-inflammatory medicines, such as gastro-intestinal damage.

Use It or Lose It

There is a great deal of truth in the old adage “use it or lose it”. Stay active and take positive dietary and lifestyle steps to keep you and your joints healthy and happy. Looking after the nutritional needs of your joints can help minimise their degeneration, as well as improve the pain, inflammation and impaired mobility of arthritis. If your joints have worn a little thin over the years, contact me today for an appointment.  You can optimise your joint health, reclaim your freedom and live the life you deserve to lead.

Works Cited

1. Long distance running and knee osteoarthritis. A prospective study. Chakravarty, E F, et al. 2, 2008, American Journal of Preventative Medicine, Vol. 35, pp. 133-8.

2. Harvard Medical School. The secret to joint pain relief — exercise. [Online] September 21, 2013. [Cited: September 25, 2013.] http://www.health.harvard.edu/healthbeat/the-secret-to-joint-pain-relief-exercise?e=mkester%40nci.com&j=28081960&l=16278673_HTML&mid=148797&u=323662523&jb=0.

3. Mercola, Joseph. Peak Fitness. [Online] Mercola.com, April 5, 2013. [Cited: June 3, 2013.] http://fitness.mercola.com/sites/fitness/archive/2013/04/05/unnecessary-knee-surgery.aspx#.

4. Surgery versus physical therapy for a meniscal tear and osteoarthritis. Katz, J N, et al. 18, 2013, The New England Journal of Medicine, Vol. 368, pp. 1675-84.

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This study was the first to suggest that curcumin (the main phytochemical from turmeric) and piperine (from pepper) could reduce the risk of cancer by targeting stem cells. Based on the hypothesis that malignancies arise in tissue stem cells, limiting the number of stem cells may mean that the number of cells with potential to form tumours is also limited.

To investigate the effects of curcumin and piperine on breast stem cell markers and signalling pathways in vitro, investigators used doses that were 20 times the potency available in food. The equivalent doses are possible to achieve with dietary supplements.

The results showed that curcumin and piperine, administered both separately and in combination, decreased the number of stem cells while having no effect on normal differentiated cells. Being selective to cancer stem cells and having low toxicity means these substances have a possible future in breast cancer prevention.

Kakarala M, Brenner DE, Korkaya H, Cheng C, Tazi K, Ginestier C, et al. Targeting breast stem cells with the cancer preventive compounds curcumin and piperine. Breast Cancer Res Treat 2009 Nov 7.

Curcumin’s Potential in Oesophageal Cancer

 The survival rate for oesophageal cancer is low while its incidence is increasing. This study assessed the effect of the natural phytochemical curcumin on a panel of oesophageal cancer cell lines. Of particular interest was the mechanism by which it exerted its purported anti-cancer effects, whether by promotion of mitotic catastrophe, apoptosis or autophagy.

The curcumin treatment reduced all cell line viability within 24 hours of treatment. The predominance of a non-apoptotic form of cell death was observed with features of mitotic catastrophe and autophagy apparent.

Curcumin appeared to affect a key cell cycle checkpoint regulator in curcumin-responsive oesophageal cancer cells, disrupting mitosis and producing cytotoxic effects. Thus, curcumin represents a promising anticancer agent for prevention and treatment of oesophageal cancer.

O’Sullivan-Coyne G, O’Sullivan GC, O’Donovan TR, Piwocka K and McKenna SL. Curcumin induces apoptosis-independent death in oesophageal cancer cells. Br J Cancer 2009;101(9):1585-1595.

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