Polymyalgia rheumatica (PMR)
So many people suffer from back pain and stiff painful joints and there can be many root causes of the inflammation leading to this pain such as nutrient deficiencies, heavy metal toxicity and allergies to certain components in foods. However, these are often not investigated by conventional medicine who, all to often, just prescribe pain killers to treat the symptoms not the cause. Pain killing medication can just make matters worse as they too affect the absorption of nutrients which may already be lacking and causing the problem plus pain killers allow the sufferer to continue to use the weakened bones and inflamed joints which causes even further damage. Pain and inflammation is the body's way of telling the host they need to stop, take stock and recover. If nutrients are missing they must be replaced and if something is causing the immune system to over-react or there is an overload of toxins in the system then these factors, responsible for the pain and inflammation, need to be eliminated.
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Until the age
of around 30-35 years,
vitamin D in conjunction with other
nutrients builds the body's skeletal system. A diet lacking
in these vital nutrients up until then will lead to weakened brittle bones and teeth in later life because whenever the body requires extra nutrients not gained from the diet it will extract these
nutrients from the bones. This is why it is important to keep up
supplies of all nutrients through out the lifetime and especially
after the age of 50 and during and after pregnancy. One of the most common bone disorders in later life is arthritis.
When it comes to bone health, heavy metal exposure is particularly harmful. Metals are not easily excreted by the lymphatic system and tend to accumulate in the connective tissue of the bones and joints. There are many metals of concern because of occupational or residential exposure such as:
Small amounts of these elements are common in the environment and diet and traces of those marked with an asterisk are known to be absolutely necessary for good health, but large amounts of any of them may cause acute or chronic toxicity (poisoning).
Heavy metal toxicity can greatly contribute to bone and joint disorders. When consuming any large or deep sea fish it is best to also consume the herb coriander and algae and seaweed at the same time. These sea vegetables and coriander have components which chelate (bind to) mercury and other heavy metals and eliminate it from the body. Drinking green tea when consuming seafood that may contain mercury can reduce absorption into the blood stream. Selenium can also help to eliminate heavy metals and two brazil nuts per day will provide the selenium required for this purpose. Sea creatures that dwell on the ocean floor such as crabs, lobsters and oysters are prone to heavy metal contamination due to the fact they consume debris that falls to the ocean floor including those often contaminated with mercury that is heavier than water.
If water is boiled for a long time, or re-boiled, it can concentrate elements such as nitrates, arsenic and fluoride which then become toxic and will eventually affect the bones and joints. It is very important to empty the kettle, rinse and refill it every time it is used to avoid this issue.
Foods to consume to eliminate heavy metals from the body
· Chlorella (blue/green algae)
· Coriander (herb)
· Dulse (brown algae)
· Ecklonia cava (brown algae)
· Green tea
· Irish moss (red algae)
· Kombu (fermented seaweed)
· Kelp (seaweed)
· Miso (fermented seaweed)
· Nori (red algae)
· Samphire (seaweed)
· Selenium-rich foods (see below)
· Spirulina (blue/green algae)
· Sulphur-rich foods (see below)
· Wakame (seaweed)
NOTE: Other substances that are toxic and will affect bones and joints include pesticides. Always buy organic fruit and vegetables or grow them organically at home to avoid consuming pesticide residues.
Caffeine in coffee and fizzy drinks can affect the health of the bones and joints and should be avoided by those prone to joint pain and swelling.
There are components in certain foods that can cause an over reactive immune system and nutrient deficiencies both of which can cause pain and inflammation to the bones and joints. Some will irritate the intestines and reduce nutrient absorption. This can also cause gut permeability which then allows undigested proteins to enter the blood stream. The immune system then recognises these as foreign invaders and attacks them. But, because these proteins can be similar to proteins in the body, the immune system may then mistakenly attack those too. The bone and cartilage tissues can be attacked which then causes pain and inflammation.
It is wise to try an elimination diet of the potential food allergens listed below to see if there is any improvement in disorders of the bones and joints. This can be a long process as it can take just a few days or, in some cases, up to three months to see any improvement.
A1 casein protein in cow's milk and dairy products.
Artificial food additives and flavours
Benzoates are widely used food preservatives, with an E number of E211.
FODMAPS: carbohydrate intolerance
Glycoalkaloids and steroid alkaloids in vegetables from nightshade family.
Gluten in barley, rye, spelt and wheat.
Isothiocyanate (mustard gas) produced by cruciferous (brassica) sulphur-containing vegetables is known to trigger allergies and outbreaks of pemphigus.
Lactose in cow's milk and dairy products
Lectins in beans, dairy products (when cows are fed grains), grains, some nuts and seeds and vegetables from the nightshade family.
Mono-sodium glutamate (MSG) found in Chinese food, kombu, miso, soybean milk (naturally high in glutamate and often has hydrolysed vegetable protein added to it) and soy sauces.
Nitrites and nitrates are not dangerous, but they can react with other compounds found in food or in the body to form carcinogenic compounds called nitrosamines. These reactions are more likely to occur in the presence of protein, which is why preserved meats can be problematical. The formation of nitrosamines is less likely in the presence of vitamin C which is found in vegetables.
In early life nitrate-rich foods can cause blue baby disease (methemoglobinemia). They are fine for babies over four months of age, but spinach and beetroot should be fed in moderation until the infant reaches the age of one year.
Phenols are used as synthetic preservatives and known to trigger allergies and outbreaks of pemphigus.
Pimaricin, also known as Natacyn or Natamycin, is a naturally occurring antifungal agent produced during fermentation by the Streptomyces natalensis bacteria commonly found in soil and has the E number E2325. It is used to prevent mould and fungal growths on some dairy and sausage products in some countries.
Salicylates found in many cosmetic products ingredients, medications and fruits and vegetables.
Sorbic acid and its salts, such as sorbic acid (E200), sodium sorbate (e201), potassium sorbate (e203) and calcium sorbate (e203) are antimicrobial agents often used as preservatives in food and drinks to prevent the growth of fungi, moulds and yeast in some breads, cheese and meats.
Sulphites (sulfites) are preservatives used in many foods, cosmetics and prescribed drugs.
Tannins, found in many foods, are known to trigger allergies and outbreaks of pemphigus.
Thiols, found in some sulphur-containing foods such as brassicas, beans, nuts and some seeds, are known to trigger allergies and outbreaks of pemphigus.
See more on the Allergies page.
Any illness that ends with “itis” is an inflammatory disease.
Arthritis is an umbrella term used to describe a common condition that causes pain and inflammation of the bones and joints. There are many forms affecting various parts of the body. Read more and find natural remedies to prevent and treat arthritis.
is the inflammation of one or more bursae
(small sacs) of synovial fluid in the body. The bursae rest at the
points where internal functionaries, such as muscles and tendons, slide
across bone. Healthy bursae create a smooth, almost frictionless
functional gliding surface making normal movement painless. When
bursitis occurs, however, movement relying upon the inflamed bursa
becomes difficult and painful. Movement of tendons and muscles over the
inflamed bursa aggravates its inflammation, perpetuating the problem and
muscles can become stiffened.
common stinging nettle is a good remedy to prevent and relieve
the symptoms of bursitis.
This is a form
of arthritis that is caused by an abnormally high level of uric acid in
the blood (hyperuricaemia). Uric acid is a waste product made in
the body every day and excreted mainly via the kidneys. It forms when
the body breaks down chemicals known as purines in the cells. If too
much uric acid is produced or too little is excreted during urination,
the toxin stays in circulation and attacks body parts like joints,
causing pain and inflammation.
for natural remedies.
There are two
main forms of lupus. Discoid lupus only affects the skin and the other
form, systemic lupus erythematosus, involves the skin and joints and may
involve internal organs such as the heart or kidney as well.
erythematosus can cause various symptoms, the most common being joint
pains, skin rashes and tiredness. Problems with kidneys and other organs
can occur in severe cases.
about 5 in 10,000 people in the UK. It is ten times more common in women
than in men. It most typically develops in women aged between 20 and 40.
However, anyone at any age can be affected. It is more common in people
from Afro-Caribbean, Asian or Chinese origin. Although it can run in
families, only 3 in 100 children of people with lupus will actually
develop the disease.
Lupus is an
autoimmune disease. This means that the immune system (which normally
protects the body from infections) mistakenly attacks itself. This
may damage the affected parts of the body.
Other autoimmune diseases
It is not known why lupus triggers the immune system to attack itself.
The main trigger has been
Hormonal changes may play a role in lupus, which could explain why it is
much more common in women.
The most common medications known to cause lupus include:
details about drugs and their dangers
Symptoms of lupus
The symptoms and severity of
lupus vary tremendously between people and can include:
Chest pain when taking a deep breath (similar to pleurisy pain)
Fever with no other cause
General discomfort, uneasiness, or ill feeling (malaise)
Loss of appetite
Swollen lymph nodes
Joint and muscle pains and swelling
Most people with lupus develop some joint and muscle pains. Sometimes
only a few joints are affected, whereas other people have many joints
affected. The small joints of the hands and feet tend to be the ones
affected most. The pains may 'flit' from joint to joint. Joint stiffness
is common and is usually worse first thing in the morning. Mild joint
swelling may occur but severe
joint damage is unusual.
Skin, mouth and hair
A red rash which develops over the cheeks and nose is common (the
'butterfly rash'). Other areas of skin exposed to sunlight (hands,
wrists, etc) may also develop a "butterfly"
rash over the cheeks and bridge of the nose affects about half of people
with lupus. The rash gets worse in sunlight. The rash may also be widespread.
About 6 in 10 people with lupus find that their skin is very sensitive
to sunlight. Various other rashes may develop. The blood vessels just
under the skin may also be affected and cause poor circulation to the
fingers and toes (Raynaud's phenomenon). Mouth ulcers are more
common in people with lupus. Some hair may fall out (alopecia).
Any hair loss tends to be minor and cause hair 'thinning' rather than
bald patches. However, quite serious hair loss sometimes develops,
although the hair often grows back when lupus is less active.
Blood and lymph
is common. Other blood problems, such as reduced numbers of white blood
cells or platelets (the cells that help the blood to clot), are
less common. A tendency to form blood clots is an uncommon complication.
Some lymph glands may swell.
Heart and lungs
The tissues that cover the heart and lung (the pleura and pericardium)
may become inflamed. This can cause
is an infection of the linings of the lungs (pains in the side of the
chest) or pericarditis (central chest pains). The actual
heart or lung tissue is less commonly affected.
Around 1 in 3 people with lupus may develop inflammation of the
which can lead to the kidneys leaking protein and blood into the urine.
This does not usually cause problems unless the disease is very severe.
Kidney failure is an uncommon complication.
Brain and nervous system
Mental health problems in lupus are common and include
anxiety. Although mild depression can be part of the disease itself,
it can also be due to the reaction to having a serious illness. It is
not uncommon for people to have difficulties in coping with having
lupus. Occasionally, inflammation of the brain can lead to epilepsy,
headaches, migraines and other conditions.
Other symptoms depend on what part of the body is affected:
Brain and nervous system: headaches, numbness, tingling, seizures, vision problems,
depression, anxiety, personality changes
Digestive tract: abdominal pain, nausea, and vomiting
Heart: abnormal heart rhythms (arrhythmias)
Lung: coughing up blood and difficulty breathing
Skin: patchy skin colour, fingers that change colour when cold (Raynaud's phenomenon)
Some patients only have skin symptoms. This is called discoid lupus.
Lupus can be treated by
removing the medications that triggered lupus and changing the diet to
healthy natural foods.
for Nature Cures Remedies
This is a family of blood
affect the bone marrow. Myelodysplastic syndrome often progresses very
slowly, but may suddenly transform into a severe leukaemia. Treatments
usually include blood transfusions and chemotherapy. Stem cell
transplant can sometimes cure younger people with myelodysplastic
syndrome. See the Cancer page.
for Nature Cures Remedies
This is the most
common form of arthritis, affecting about 8.5 million people in the UK.
It occurs when there is damage in and around the joint which the body
This can include ligaments or tendon problems, inflammation in the joint
itself or within the bone and damage to the cartilage (connective
tissue) that allows the joints to move smoothly. In people affected
by osteoarthritis, the specialised cells called chondrocytes that make
up the cartilage between their bones gradually waste away, leading to
painful rubbing of bone on bone in the joints.
The common misconception that arthritis
is caused by old age, wear and tear, injury or attack from the immune
system does not stand up to scrutiny. This fundamentally flawed notion
explains only how cells become damaged and die. It does not explain why
the cells are not repairing or replenishing themselves. This red herring
confuses medical scientists, doctors and patients alike, leading to
endless suffering and waste which are easily preventable. A key to
arthritis, that medicine has lost sight of, is the fact that the body
heals itself naturally, if you give it a chance...see the
Daily Essentials for a list of natural foods that should be consumed regularly.
involving the thinning of bones (bone demineralisation), leaving them brittle and more susceptible to fracture. Ninety nice percent of calcium is stored in the bones, so sufficient calcium is important in order reach and maintain peak bone mass.
population are more at risk of osteoporosis because bones naturally
become thinner as people age. Post menopausal women are particularly at
risk of osteoporosis because of the decrease in the female hormone,
oestrogen. Those with higher salt intakes are increasing the amount of
bone demineralisation that takes place. There is a correlation between
salt intake and calcium excretion in young and adolescent girls. It has
been suggested that this may result in a reduced peak bone mass, which
would increase the risk of osteoporosis later in life. Consuming a low
salt diet during adolescent years is important.
A high salt
intake increases calcium losses in the urine (calciuria), some of
which will be directly from the bones. High salt intake leads to
increased blood pressure and it is also believed that patients with high
blood pressure excrete more calcium in the urine and are, therefore, at
higher risk of osteoporosis and
kidney stones Almost everyone
in the UK (and the rest of the Western world) eats too much salt.
The daily recommended amount in the UK is no more than 6 grams a day;
the current average salt intake is 8.6g salt a day although many people
are eating more than this.
People with or considered at risk of osteoporosis should ensure that
they keep their
(sodium) intake below the recommended maximum of 6g. This
can be achieved by simple changes, such as consuming less processed
foods and checking product labels before purchase. Consuming low salt
dairy products such as milk will also help maintain bone mass. Cheese
can contain high levels of added salt. Many natural
foods, already being consumed, contain more than ample amounts of salt (sodium)
for the body's needs and these foods also contain the nutrients which
metabolises it. Consuming extra salt is detrimental to the body and the
Caffeine in coffee and fizzy drinks are
also thought to reduce bone mass, and therefore should be kept to a
An increase in natural foods rich in copper, vitamin D and zinc can
reduce risk and help to treat sufferers of osteoporosis.
For the highest natural food sources of nutrients beneficial to individuals with osteoporosis follow blue links:
B9 (folic (folic acid)
Long term deficiency of
B9 (folic (folic acid) may also result in osteoporosis.
is vital for
the synthesis of collagen in connective tissue and
iron bioavailability. Deficiency of vitamin C may lead to joint pain and long term deficiency may eventually lead to arthritis.
oily fish can help to retain bone density.
for more Nature Cures natural remedies
PES ANSERINE TENDONITIS
Pes anserine tendonitis - bursitis is an inflammation of the bursa located between the shinbone (tibia) and three tendons of the hamstring muscle at the inside of the knee. A bursa or small fluid sac can also become inflamed causing pain. It often occurs due to repeated use or trauma to the knee and mostly affects middle aged women who are over weight.
Polymyalgia rheumatica (PMR) is a condition that causes severe pain, stiffness and inflammation in the muscles around the shoulders, upper arms, neck and hips and generally starts after the age of 60 but can occur earlier The cause is not known but it is usually associated with immune system disorders, genetic factors or an infection.
Often people with this condition also have giant cell arteritis which is a form of vasculitis, a group of disorders that results in inflammation of blood vessels.
when the immune system sends out antibodies (a type of white blood
cell) to attack harmful stimuli, such as
pathogens, damaged cells, irritants, heavy metals and toxins which have
settled on the synovium (a membrane made up of specialised cells)
that covers each of the joints, leaving it sore and inflamed. This
inflammation is caused by the release of chemicals which can also damage
the cells that make up the bones, cartilages, tendons and ligaments. The
chemicals gradually cause the joint to lose its shape and alignment and,
eventually, can destroy the joint completely.
Rheumatoid arthritis does not just affect the joints, it can also damage the tissue surrounding the joints, as well as the eyes, heart and lungs. Besides the joints, the heart and lungs are the most commonly affected and can be potentially serious and even fatal. See Respiratory Disorders
Vitamin B15 is reported to be useful in treating rheumatism. Natural
foods rich in this vitamin are: apricot kernels, beef blood, brewer's yeast, brown rice, pumpkin seeds, sunflower seeds and whole grains.
NATURE CURES FOR BONE AND JOINT DISORDERS
Consuming dried plums can protect from radiation-induced bone loss
The following is a list of natural foods with anti-inflammatory and pain relieving properties:
Apples (sour), asparagus, avocado, beetroot, blueberries, brine pickles, broccoli, cabbage (red), carrot, celery, chamomile tea, chia seeds, cherries (sour), chicory, coconut oil, cranberries, cucumber, daikon, ginger, grapefruit, hemp seeds, horseradish, kelp, kimchi, kombucha, lemon, lettuce, miso soup, oily fish, olives, papaya, pineapple, pomegranate, prickly pear, radishes, raisins, red berries, rosehips, sea salt, seaweed, spinach, yoghurt, walnuts and wasabi. More information can be found below.
A – Z OF PAIN AND INFLAMMATION RELIEVING NATURAL FOODS
Abuta is an Amazonian herb that is used as an analgesic to relieve arthritic and joint pains and inflammation.
Apple cider vinegar, a cinnamon stick, honey and fresh lemon juice in a tall glass of hot (not boiling) water will relieve the pain of arthritis in joints.
Ashitaba can help to relieve joint pain. The leaves, stems and roots can be consumed as a vegetable or salad ingredient and a tea can be made from the leaves. The recommended dosage for medicinal purposes is one teaspoon of ashitaba powder taken in the morning and evening in a small amount of juice, followed by a glass of water. Ashitaba has a sweet herb like taste and has no known contraindications.
Basil tea is a great remedy for arthritis, rheumatism and joint pain as it is analgesic and anti-inflammatory.
Bdellium gum closely related to frankincense and myrrh, can reduce tissue inflammation.
Beetroot: Betalains, which are potent anti-inflammatory agents, are polyphenolic pigments found in beetroot and prickly pears.
Cayenne pepper: This herb is known for its capsaicin content which is scientifically proven to be effective in inhibiting pain transmission and inflammation. Capsaicin in cayenne is a highly potent pain reliever and reduces pain associated with osteoarthritis. Cayenne pepper is also proven to be effective in easing some symptoms of arthritis like loss of joint function, stiffness, swelling, pain and inflammation. Cayenne actually reduces the concentration of a substance which the nerve cells use for the transmission of pain signals. Cayenne is also proven to be rich in salicylate compounds which make it an excellent in delivering analgesic effects. It can also be used externally to relieve pain and inflammation of joints.
Camphor oil is a detoxifier and a stimulant for circulatory system. It excites blood circulation and gives relief to rheumatic conditions, arthritis, and gout. The cooling and penetrating effects of camphor oil make it an anti-inflammatory and sedative agent. It is very helpful in curing nearly all types of inflammation, both internal and external.
Celery, a natural diuretic, helps alkalis the blood and decrease inflammation. Try a thimble full of celery seeds each day.
Cherries: The Morello or ‘sour’ cherry (Prunus cerasus) has been proven to reduce pain and inflammation for those with arthritic conditions. It can be found in powdered form in health food shops and as a conserve or jam in some supermarkets.
Cinnamon and ginger powder, in tea or added to recipes, can be used to relieve chronic inflammatory pain and stiffness in joints.
Citrus peel: The zest of citrus fruits such as lemons, lime, oranges and tangerines can provide pain relief for arthritis sufferers. Add some grated zest to meals daily.
Courgettes and marrow are a good bone protective addition to the diet.
Dandelion: Commonly used as food, dandelion also makes an excellent herb for arthritis. A rich source of nutrients like potassium, iron and vitamins A, B, C and D, dandelion also contains anti-inflammatory properties that make it effective in dealing arthritic pain. Dandelion is believed to be effective in dealing with symptoms of arthritis, rheumatism and other chronic joint pain conditions as this herb is capable of flushing toxins that causes the joints and muscles to inflame. Also, it plays a vital role in reducing the level of uric acid in the body which leads to reduced pain and stiffness in the joints and increased joint mobility
and can help to relieve symptoms of gout.
Devil's claw: Found abundantly in South Africa, devil's claw has long been used by traditional societies in treating a number of arthritic symptoms. Uncaria guianensis, a species of devil's claw helps people with osteoarthritis by relieving knee pain when active and it is known to be effective at reducing the symptoms of rheumatoid arthritis. The secret of devil's claw is found on its secondary root which contains harpagosides which provides anti-inflammatory effects. In a study published at Rheumatology Journal, it was revealed that the use of devil's claw extract is as effective as many kinds of anti-inflammatory drugs.
Flaxseeds are rich in alpha-linolenic acid (ALA), a type of omega 3 fatty acid, that is useful in treating arthritis and other inflammatory diseases. 57% of flaxseed's omega-3 fatty acid content is ALA. Alpha-linolenic acids are then converted into EPA and DHA which forms resolvin, a kind of anti-inflammatory fat. Its omega-3 fatty acid content actually helps in stimulating the body to produce adequate level of prostaglandin, hormones which are considered as gatekeepers for anti-inflammatory responses.
Fennel can provide relief for both osteoarthritis and rheumatoid arthritis.
Frankincense can alleviate the pain in joints rapidly with its anti-inflammatory properties but may cause acid reflux. To combat this take with ginger. Ginger is also a natural anti-inflammatory, but it increases stomach acid secretion, so it will help with digestion of the frankincense. Daikon can also assist with absorption of frankincense and is high in calcium and other nutrients beneficial to the bones.
Gelatin: Taking a daily dose of animal or vegetable gelatin every morning can relieve pain by lubricating the joints and will also improve metabolism and mental stability. In the evening add two flat tablespoons of gelatine to a quarter of a glass of cold water, stir well to get a smooth texture and let it rest till the morning. During the night gelatin will turn into jelly and it should be consumed first thing in the morning before eating anything else. This homemade remedy should be used for one month only, followed by a six month break.
Ginger: One teaspoon of ginger root powder or a 1 inch knuckle of ginger taken 4 times a day can provide considerable reduction in knee pain and inflammation, osteoarthritis and rheumatoid arthritis after three months of continued use with no side effects. Ginger can be taken as a tea, in soups and with meals and applied as a compress.
NOTE: As ginger has natural blood thinning properties, medications that thin the blood should not be taken in conjunction with ginger.
Green-lipped mussel extract helps to alleviate joint pain by reducing inflammation.
Green tea: Arthritis is consistently mentioned in researches as among the many diseases that are due to harmful free radicals resulting from metabolic processes. Green tea has been found to work in synergy with other herbs to promote excellent anti-oxidant activities. These herbs include grape seed or ginkgo biloba. Because green tea works best when complemented with other low doses of herbs, researchers suggest this also prevents any potential side effects arising from high doses of a single herb. Adding lemon juice to green tea increases it’s beneficial effects tenfold. Try adding any of the other herbal remedies listed here to a pot of green tea to provide an even more powerful remedy against arthritis.
Hempseeds are a highly nutritional super food which has anti-inflammatory properties and healthy oils to help lubricate the joints and can relieve the pain and inflammation of arthritis and rheumatism better than fish oils when consumed regularly every day. They are one of the rare foods that contain the correct ratio of omega-3 to omega-6 fatty acids. Most foods contain too much omega-6 fatty acids.
Horny goat weed is a herb that has properties that can be beneficial for alleviating joint problems.
Krill oil capsules: take every day for bone and joint health. Relief from joint pain may take one month to be felt.
Liquorice root is found to act like cortisone but without the latter's common side effects. Repeated scientific evidence shows the phytochemicals contained in this herb have anti-inflammatory and anti-arthritic characteristics. Liquorice has also been demonstrated to inhibit enzyme production responsible for inflammation causing arthritis
Maqui berry is a Chilean 'super fruit' which contains the highest amount of antioxidants and anti-inflammatory compounds than any other known natural food. Regular consumption can alleviate pain and inflammation of the joints.
Nettle has been one of the most potent herbal home treatments for arthritis for centuries. It is also used to treat anaemia, gout, eczema, enlarged prostate, urinary tract infections, hay fever, strains, sprains, insect bites, tendonitis, joint pain, painful muscles and, of course, arthritis. Some studies claimed that topical application of nettle leaf onto the painful area significantly helps in reducing the intensity of pain experienced by the sufferer. Nettle has fine hairs that release irritating chemicals once they come in contact with the skin. Normally, the hair is painful to touch but it actually reduces the pain when it reaches the skin. Scientists believe that nettles actually reduce the amount of inflammatory substances in the body and interfere in the transmission of pain signals. One study revealed that the use of nettle extract inhibits the growth of dendritic cells which play major roles in the development of rheumatoid arthritis. Stinging nettle also works by reducing the amount of protein genes that are associated with the occurrence of rheumatoid arthritis. Nettle can be taken as a tea by steeping leaves for 20 minutes then strained and sipped or simmered and consumed as a vegetable similar to spinach.
Oat straw heals osteoporosis, mends bones, relieves cramps and strengthens teeth.
Psyllium husks are a very rich source of soluble fibre and an excellent addition to assist the digestive system and resolve any colon disorders as well as arthritis and gout symptoms. Take one tablespoon of psyllium husks per day followed by a large glass of water.
Pineapple contains bromelain which is a digestive enzyme with anti-inflammatory properties that inhibits the proteins responsible for inflammation.
Pomegranates and pomegranate juice help to alleviate joint pain by reducing inflammation.
Prickly pear is the only plant to contain 24 of the known betalains, which are potent anti-inflammatory agents. Betalains are polyphenolic pigments also found in beetroot. Betalains give prickly pears their purple, red and yellow colours.
Quisqualis indica root, seed and fruit decoctions are used to treat rheumatism and arthritis.
Raw juice therapy can alleviate symptoms of arthritis and other bone and joint disorders such as gout. The best organic foods to juice are: beetroot, carrot, cucumber, ginger, grapes, grapefruit, orange, pineapple, sour apple, sour Morello cherry, lemon, lettuce and spinach.
NOTE: Avoid grapefruit if taking medications.
Red berries are particularly good at easing rheumatoid arthritis especially Morello sour cherries.
Savoury Herb: The savoury plant, especially the flowering shoots, have anti-septic, carminative (anti-flatulence), digestive, expectorant (helps clear the throat) and anti-rheumatic (relieves joint pain) properties. Prolonged cooking may result in the evaporation of savoury's essential oils so it should be added at the end of cooking meals. Fresh summer savoury leaves can be used in salads. It can be steeped in hot water for 20 minutes and consumed as a tea. It can also be used in soups, sauces and to marinate chicken, fish and meat dishes.
Turmeric and cumin: contains a powerful anti-inflammatory ingredient curcumin which, as two long term studies have shown, can improve arthritic conditions, making it an effective pain reliever. Another demonstrated how curcumin can inhibit specific molecular activities linked to onset of arthritis along the joints. Unlike most medications, which can be threats to liver functioning, curcumin has been found to be actually helpful for the liver. One teaspoon of turmeric powder per day is sufficient but extra can be consumed with no adverse side effects.
NOTE: as turmeric has natural blood thinning properties, medications that artificially thin the blood should not be taken in conjunction with turmeric.
Watercress is one of the richest sources of vitamin K which studies have shown can help prevent osteoporosis and osteoarthritis. Vitamin K aids in bone formation and repair. It is also necessary for the synthesis of osteocalcin. Osteocalcin is the protein in bone tissue on which calcium crystallizes. It also reduces the accumulation of iron in the joints, which is thought to be a primary cause of rheumatoid arthritis and reduces pain and inflammation.
Watermelon reduces the inflammation that contributes to arthritis due to its citrulline content.
Willow Bark: Concentrated willow extract is effective in reducing pain and inflammation for arthritic relief. Willow bark tea is known as the "original herbal aspirin" and this is not surprising because acetylsalicylic acid (aspirin) was originally discovered and made from an extract of willow bark.
HERBAL TEAS FOR INFLAMMATION AND PAIN RELIEF
Making teas out of any of the following plant ingredients can greatly reduce the pain and inflammation of arthritis. The choice of herbs and spices is down to individual taste and certain plants may work for some people and different plants will work for others. Try experimenting with various combinations until relief is gained.
Teas may be reheated gently after the ten minutes of steeping or simmering and half a freshly squeezed lemon and/or a teaspoon of honey may be added for further benefit and taste.
Berries and seeds: the berries and seeds may be crushed steeped in hot water for ten minutes before straining and drinking immediately. Alternatively a teaspoon of seeds finely ground into a powder can be added to any tea.
Leaves and stems: To make a tea from the leaves of herbs, steep a handful of chopped leaves in a cup of hot water for ten minutes then strain and drink immediately.
Roots and bark should be chopped and simmered in boiling water for ten minutes before straining and allowing to cool before drinking.
NOTE: Alternatively, a teaspoon of dried and powdered herb bark, leaves, roots, seeds and stems may be simply added to hot water and drunk immediately.
Anti-inflammatory herbs and spices
· Aloe vera
· Anise seeds
· Barley grass
· Bdellium gum
· Bissy nut
· Black seed
· Burdock root
· Chilli pepper
· Chinese or Japanese knotweed
· Dandelion root
· Devil's claw
· Dong quai
· False unicorn
· Fennel seeds
· Hemp seeds
· Holy basil
· Juniper berry
· Liquorice root
· Pan pien pien
· Peppermint oil
· Pine needles
· Pumpkin seeds
· Queen of the meadow
· Senega root
· Sesame seeds
· Sunflower seeds
· Water melon seeds
· Wild strawberry leaf
· Willow bark
· Yukka (desert plant)
PREBIOTIC AND PROBIOTICS FOODS
The modern diet and increased use of medications as well as food additives, pesticides and excessive consumption of alcohol, caffeine and sugar can all have an immense impact on the balance of beneficial bacteria in the intestines. There are two types of foods that can help to readdress this balance which, in turn, can provide relief from the inflammation and pain caused by arthritis developing through nutritional deficiencies.
Prebiotic foods containing carbohydrates such as inulin encourages a healthy intestinal environment to benefit probiotic intestinal flora. Prebiotic is a fairly recently coined name to refer to food components that support the growth of certain kinds of bacteria in the colon (large intestine), oligosaccharides, resistant starch and fermentable fibre feeds these bacteria who have an important influence on the rest of the body.
The human digestive system has a hard time breaking down many of these carbohydrates. Almost 90% escapes digestion in the small intestine and reaches the colon where it performs a different function: that of a prebiotic. The bacteria that feed on fermentable carbohydrate produce many beneficial substances, including short-chain fatty acids, vitamin A, vitamin K and certain B vitamins. They also promote further absorption of some minerals that have escaped the small intestine, including calcium and magnesium. They are therefore vital for avoiding the development of degenerative conditions such as arthritis.
The best prebiotic foods that feed the existing beneficial bacteria
· Burdock root
· Chicory root
· Cocoa (raw)
· Coconut flesh
· Dandelion root
· Globe artichoke
· Sweet potato
· Whole grains
· Yacon root.
Probiotic foods contain beneficial bacteria and come from the fermentation process that the food has been allowed to undergo. During and after any treatment with antibiotics, it is advisable to include more probiotic foods in the daily diet to replenish the friendly bacteria that are wiped out by antibiotics. It is advisable to consume probiotics at least an hour before other foods to enable enough friendly bacteria to survive and pass through the strong stomach acids.
The best probiotic foods that contain the required beneficial bacteria
NOTE: Making a rich soup with any of these prebiotic or probiotic ingredients and consuming daily before meals can help to restore the balance of the intestinal flora. Add plain yoghurt, spices and herbs for added benefit.
MINERALS NEEDED TO AVOID AND TREAT ARTHRITIS
To ensure that all the nutrients in the below list are insufficient supply in order to avoid and treat arthritis, choose a few favourites from each of the highest sources of nutrients and come up with recipes and other ways to include them in the weekly diet. Never take mineral supplements unless advised by a heath professional and even then make sure it is required after a blood test. Mineral supplements can cause serious imbalances as minerals affect each other and a higher intake of one may cause imbalances and deficiencies of the rest. Consuming natural foods rich in minerals means the cofactors needed to utilise minerals are also present in the correct balance and that the minerals are easily soluble whereas some synthetically manufactured supplements are not and some are even harmful to the health.
Studies show that the mineral boron must be added to the list with essential minerals because it is responsible for keeping the calcium levels in the body the balanced and is also involved in the metabolism of calcium, magnesium and phosphorus. It is responsible for the structure and maintenance of strong bones reducing the chance of developing arthritis and osteoporosis
Deficiency of boron can cause growth arrests and an imbalance of calcium, magnesium and phosphorus and increased effect of stress on the body. To gain sufficient boron from plants and vegetables they have to be grown in boron rich soil.
Supplements are not advised as toxicity can be harmful, symptoms are: red rash, vomiting, diarrhoea, decreased blood circulation, shock followed by coma. Symptoms occur at doses of approximately100 milligrams. A dose of 15 to 20 grams is fatal and for children three to six grams is fatal.
Natural Sources of Boron
The human body needs calcium more than any other mineral. A man weighing 70 kg contains one kg of calcium. About 99 per cent of the quantity in the body is used for building strong bones and teeth and the remaining one per cent is used by the blood, muscles and nerves. Calcium stimulates enzymes in the digestive process and coordinates the functions of all other minerals in the body.
Calcium also plays a role in many other vital physiological activities, including blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity, cell membrane function and blood pressure regulation. Because these activities are essential to life, the body utilises complex regulatory systems to tightly control the amount of calcium in the blood, so that sufficient calcium is always available. As a result, when dietary intake of calcium is too low to maintain adequate blood levels, calcium stores are drawn out of the bones to maintain normal blood concentrations. Copper, together with zinc, improves the absorption of vitamin D which aids in the absorption of calcium.
Highest sources of calcium in milligrams per 100 grams
Dried herbs such as basil, dill, marjoram, rosemary and thyme 2113 mg
Cheese such as goat’s, gruyere, parmesan, Romano and Swiss 1376 mg
Sesame seeds 975 mg
Mozzarella cheese 961 mg
Tinned fish with bones such as sardines, mackerel and pilchards 383 mg
Tofu 372 mg
Almonds 264 mg
Flaxseeds 255 mg
Anchovies 232 mg
Mussels 180 mg
Oysters 170 mg
Brazil nuts 160 mg
Prawns 150 mg
Tripe 150 mg
Scallops, spirulina and watercress 120 mg
Whole milk and whole yoghurt 113 mg
Chinese cabbage 105 mg
Dark green leafy vegetables such as dandelion greens, kale, spinach, Swiss chard and turnip greens 99 mg
Okra 77 mg
Soya beans 75 mg
Fish such as bass, herring, pike, perch, pollock and rainbow trout 74 mg
Kidney beans 70 mg
Eggs 60 mg
Broccoli 47 mg
The daily requirement of calcium is reported to be around 400 mg to 600 mg for an adult between 30 and 50. 1000 mg for growing children, adults up to 30 and over 50 and pregnant or lactating women. 1000 mg per day is also required by male female and athletes and up to 3000 mg may be required by athletes in competitive sports.
Copper helps with the maintenance and development of bones, tendons and connective tissues and is therefore important for those with arthritis. Copper, together with zinc improves the absorption of vitamin D, the vitamin which aids in the absorption of calcium. Copper and zinc are antagonists, and the balance between them is an example of biological dualism which means they must be consumed in balanced measures as they have an effect on each other. An intake of too much zinc, which is a key ingredient in some over-the-counter cold remedies, can cause irreversible neurological ailments associated with copper deficiency. Likewise too much copper can displace zinc in the body and cause the zinc deficiency symptoms.
By wearing a copper bracelet on the skin, some copper is taken up in the body. Cooking with copper pots and pans also provides some copper to the diet. It is important that zinc rich foods (see below) are also consumed when adding extra copper to the diet.
Highest sources of copper in milligrams per 200 calorie serving
Clams 49 mg
Calf’s liver 17 mg
Beef 17 mg
Oysters (raw) 13 mg
Lamb 10 mg
Duck 9 mg
Himalayan salt crystals 6 mg
Sea salt (unrefined) 6 mg
Spirulina 5 mg
Chlorella 5 mg
Squid 4 mg
Lobster 4 mg
Mushrooms (Crimini) 4 mg
Mushrooms (Shiitake) 3 mg
Basil 3 mg
Cocoa (organic) 3 mg
Capers 3 mg
Mineral water 3 mg
Apple cider vinegar 3 mg
Chamomile tea 3 mg
Lemons 3 mg
Chicory greens 3 mg
Turnip greens 3 mg
Cashew nuts 2.2 mg
Crab 2 mg
Squid 2 mg
Potatoes (with skins) 2 mg
Coriander 2 mg
Asparagus 2 mg
Swiss chard 2 mg
Winged beans 2 mg
Beetroot greens 2mg
Copper is found in most foods containing iron such as green leafy vegetables especially algae and seaweed. Copper supplements can lower the zinc levels in the body causing insomnia and the other zinc deficiency symptoms and therefore should be avoided and only foods rich in copper consumed.
Magnesium is involved in the formation of strong bones and teeth and is active as an assistant cofactor of the B and C vitamins. The adult human body contains about 25 g of this mineral and the greater part of this amount is present in bones in combination with phosphate and carbonate. It is estimated that 80% of the population of western countries are magnesium deficient due to today's intensive farming techniques which have stripped the soil of its magnesium content. Heavy drinkers and alcoholics often show a low plasma magnesium concentration and a high urinary output. Deficiency can cause problems with bones and joints.
Highest sources of magnesium in milligrams per 100 grams
Rice bran 781 mg
Basil, coriander, dill and sage 694 mg
Hemp seeds 640 mg
Pumpkin and squash seeds 535 mg
Raw cocoa 499 mg
Flaxseeds 392 mg
Brazil nuts 376 mg
Sesame seeds 353 mg
Sunflower seeds 346 mg
Chia seeds 335 mg
Chlorella 315 mg
Wheat germ 313 mg
Cashew nuts 292 mg
Almonds 268 mg
Caraway seeds 258 mg
Black strap molasses and dulse 242 mg
Buckwheat 231 mg
Spirulina 189 mg
Oats 177 mg
Durum wheat 144 mg
Macadamia nuts 130 mg
Adzuki beans 127 mg
Kelp 121 mg
Millet 114 mg
Kale 88 mg
Anchovies 69 mg
Amaranth 65 mg
Globe artichoke 60 mg
Okra and nettles 57 mg
Chestnuts 54 mg
Rocket 47 mg
Dates 43 mg
Plantain 37 mg
Lentils 36 mg
Butternut squash 34 mg
Coconut 32 mg
Potatoes with skin 30 mg
Passion fruit 29 mg
Savoy cabbage, halibut 28 mg
Bananas, rabbit 27 mg
Bread fruit, green beans 25 mg
Peas 24 mg
Raspberries 22 mg
Guava 22 mg
Blackberries 20 mg
Courgettes 18 mg
Kiwi fruit, fennel, figs 17 mg
Endive 15 mg
Cucumber, lettuce 13 mg
The recommended dietary allowances for magnesium are 420 mg per day for adult men 320 mg for women.
Manganese is a micro-mineral involved in the synthesis of protein like substances such as the bones and cartilage. An enzyme superoxide dismutase (SOD) contains manganese and this enzyme protects the body against free radicals. Deficiency of this mineral can lead to arthritis and painful joints.
Highest sources of manganese in milligrams per 100 grams
NOTE: Manganese is concentrated in the outer covering of nuts, in the green leaves of edible plants and green vegetables such as peas and runner beans.
No official daily allowance of manganese has been established, but 2.5 to 7 mg is generally accepted to be the average adult requirement.
Phosphorous combines with calcium to create the calcium-phosphorus balance necessary for the growth of bones and teeth and in the formation of nerve cells. This mineral is also essential for the assimilation of carbohydrates and fats. It is a stimulant to the nerves and brain. Phosphorus also contributes to proper kidney functioning and lessens arthritis pain.
Calcium cannot achieve its objectives unless phosphorous is also present in a proper balance. Too much phosphorous, though, can cause diarrhoea and calcification (hardening) of organs and soft tissue and can interfere with the body's ability to use iron, calcium, magnesium and zinc. It is a matter of getting the balance right which is why supplementation is not advised.
Phosphorous, in the form of phosphate or phosphoric acid, is often added to processed foods and carbonated soft drinks and, because too much phosphorous can reduce the amount of calcium that the body absorbs leading to brittle and porous bones, it is important to eliminate these foods and drinks from the diet.
Highest sources of phosphorus in milligrams per 100 grams
Baking powder 6869 mg
Pumpkin seeds 1233 mg
Whey powder 932 mg
Poppy seeds 849 mg
Mustard seeds 828 mg
Parmesan cheese 807 mg
Brazil nuts 725 mg
Raw cocoa powder 734 mg
Soya beans 637 mg
Cashew nuts 593 mg
Beef liver 497 mg
Sardines 490 mg
Caviar 356 mg
Tempeh 266 mg
Sun dried tomatoes 356 mg
Brown rice 360 mg
Buckwheat 319 mg
Dried shiitake mushrooms 294 mg
Anchovies 252 mg
Portobello mushrooms 108 mg
White mushrooms 105 mg
Water cress 60 mg
Lack of selenium in the body has proven to be a contributing factor in developing rheumatoid arthritis. Selenium is an essential nutrient which works with other nutrients to help fight oxidative stress, an imbalance which damages the joints and it helps to remove heavy metals from the system.
Highest sources of selenium in micrograms per 100 grams
Brazil nuts 1917 µg
Oysters 154 µg
Lamb's liver 116 µg
Tuna 108 µg
Whelks and octopus 89.6 µg
Wheat germ 79.2 µg
Sunflower seeds 79 µg
Amaranth 70.7 µg
Caviar (fish roe) 65.5 µg
Anchovies 68.1 µg
Egg yolk 56 µg
Chia seeds 55.2 µg
Kippers 52.6 µg
Pork 51.6 µg
Halibut 46.8 µg
Oat bran 45.2 µg
Lean beef 44.8 µg
Crab 44.4 µg
Salmon 41.4 µg
Rabbit (wild) 38.5 µg
Chicken and turkey 37.8 µg
Turbot 36.5 µg
Sesame seeds 34.4 µg
Kamut 30 µg
Couscous 27.5 µg
Mushrooms (Crimini) 26 µg
Cashew nuts 19.9 µg
Calf's liver 19.3 µg
Rabbit 15.2 µg
Rye (whole grain) 13.9 µg
Venison 10.3 µg
Spirulina 7.2 µg
Asparagus 6.1 µg
Spinach 5.5 µg
Silica has a powerful influence on the absorption of minerals required by the body for optimal health. It enhances the function of iron, calcium, magnesium, potassium and boron, and is essential for normal bone development. Silica helps to maintain the correct calcium-magnesium balance which is essential for bone health.
Natural sources of silica
Strontium can relieve bone pain, reduce fractures and improve mobility in persons suffering from osteoporosis, reduce cavities in teeth and help to gain weight in persons suffering with bone cancer. It also has a cartilage growth promoting affect which can help arthritis sufferers.
Natural sources of strontium
Sulphur containing natural foods are valuable in treating rheumatic and arthritic conditions as it helps to eject some of the waste and poisons like heavy metals from the system.
NOTE: Those suffering with bowel disorders such as Crohn’s disease or ulcerative colitis should avoid sulphur rich foods.
Highest sources of sulphur in milligrams per 100 grams
Scallops 520 mg
Lobster 510 mg
Crab 470 mg
Prawns 370 mg
Mussels 350 mg
Haddock 290 mg
Brazil nuts 290 mg
Peanuts 260 mg
Cod 250 mg
Oysters 250 mg
Chicken livers 250 mg
Cheese (parmesan) 250 mg
Caviar (fish roe) 240 mg
Peaches (dried) 240 mg
Cheese (cheddar/stilton) 230 mg
Salmon 220 mg
Beef 220 mg
Eggs 200 mg
Apricots (dried) 160 mg
Almonds 150 mg
Rabbit 130 mg
Walnuts 100 mg
Peppercorns 100 mg
Cabbage 90 mg
Spinach 90 mg
Brussel sprouts 80 mg
Chickpeas 80 mg
Figs (dried) 80 mg
Coconut 80 mg
Hazel nuts 80 mg
Mung beans 60 mg
Dates 50 mg
Split peas 50 mg
Onions 50 mg
Leeks 50 mg
Radishes 40 mg
Zinc is the healing mineral and part of the enzymes that helps the body to metabolise protein, carbohydrates and alcohol. It also aids in building bones and healing wounds. Arthritis can be caused by a deficiency of the zinc mineral. Drinking alcohol and some medications cause the body to expel zinc and therefore consuming foods rich in zinc regularly is important. Zinc, together with copper improves the absorption of vitamin D, the vitamin which aids in the absorption of calcium.
Highest sources of zinc in milligrams per 100 grams
Oysters 78.6 mg
Chlorella 71 mg
Wheat germ 16.7 mg
Beef 12.3 mg
Calf's liver 11.9 mg
Hemp seeds 11.5 mg
Pumpkin and squash seeds 10.3 mg
Sesame and watermelon seeds 10.2 mg
Bamboo shoots, endives and gourds 9 mg
Chervil (herb) 8.8 mg
Lamb 8.7 mg
Venison 8.6 mg
Alfalfa seeds (sprouted), amaranth leaves, Crimini mushrooms, Irish moss and tea 8 mg
Crab 7.6 mg
Lobster 7.3 mg
Agave, basil, broccoli, buffalo, elk, emu, oats, ostrich, spinach and turkey 7 mg
Cocoa powder 6.8 mg
Cashew nuts 5.8 mg
Asparagus, chicken livers, laver seaweed, mushrooms, parsley and rice bran 5.7 mg
Cashew nuts 5.6 mg
Pork 5.1 mg
Jute (herb), lemon grass, mung beans, Portobello mushrooms, radishes and shiitake mushrooms 5 mg
Agar seaweed, butterbur, cauliflower, chicory, Chinese cabbage, chives, coriander, green beans, lentils, lettuce, okra, rocket, spring onions, summer squash, Swiss chard, tomatoes and wasabi (yellow) 3.4 mg
Peanuts 3.3 mg
Cheddar cheese 3.1 mg
Mozzarella cheese 2.9 mg
Anchovies and rabbit 2.4 mg
Cabbage, cucumber, jalapeno peppers, , kidney beans, navy beans, spirulina and turnip greens 2 mg
Mussels 1.6 mg
Arrowroot, artichokes (globe), beetroot, bell peppers, black eyed peas, borage, broad beans, Brussel sprouts, butter beans, cabbage, carrots, celery, chilli peppers, courgettes, dandelion greens, garlic, horseradish, kale, kelp, mustard greens, peas, pinto beans, potatoes, pumpkin, turnips, Swede, sweet potato, tomatoes (red), wakame (seaweed), watercress and winged beans 1.2 mg
The recommended dietary allowance of zinc is approx. 15 mg daily for an adult. Do not exceed 100 mg of zinc per day from all sources.
VITAMINS REQUIRED TO TREAT ARTHRITIS SYMPTOMS
The B complex of vitamins is important for healthy pain-free joints and tendons especially vitamins B1, B2, B6, B9, B10, B11, B12 and B15. The following people can be deficient in these important vitamins:
Athletes and those doing regular strenuous activities for work or pleasure.
Dieters on a fat-free diet.
People living stressful lives.
People regularly taking medications or recreational drugs.
People that do not consume enough vegetables and fruit.
Pregnant and lactating women.
Those regularly drinking alcohol and coffee.
Vegans and vegetarians and others who avoid any dairy or meat products.
Vitamin B1 (thiamine) is required for proper muscular and tendon function. It also enhances circulation and helps with blood formation and is required for the biosynthesis of a number of cell constituents. Vitamin B1 is known to help with treating arthritis.
Highest sources of vitamin B1 in milligrams per 100 grams
· Yeast extract 23.38 mg
· Brewer’s yeast 11 mg (check label)
· Rice bran 2.75 mg
· Wheat germ 1.88 mg
· Sesame seeds 1.21 mg
· Sunflower seeds 1.48 mg
· Coriander leaves 1.25 mg
· Pine nuts 1.24 mg
· Peanuts 0.44 mg
· Shiitake mushrooms 0.3 mg
· Okra 0.2 mg
· Globe artichoke 0.20 mg
· Beetroot greens 0.12 mg
· Sprouted beans 0.39 mg
· Spinach 0.10 mg
Vitamin B2 (riboflavin) is required by the body to use oxygen and for the metabolism of amino acids, fatty acids, carbohydrates and protein. Vitamin B2 is further needed to activate vitamin B6 (pyridoxine) and vitamin B9 (folic acid) both of which are important for avoiding the development and treating arthritis conditions. See below.
Highest sources of vitamin B2 in milligrams per 100 grams
· Yeast extract 17.5 mg
· Lamb’s liver 4.59 mg
· Brewer’s yeast 4 mg (check label)
· Parsley 2.38 mg
· Cheese 1.38 mg
· Almonds 1.10 mg
· Lean beef 0.86 mg
· Soya beans 0.76 mg
· Wheat bran 0.58 mg
· Mackerel 0.58 mg
Deficiency of vitamin B6 (pyridoxine) can cause irritability, nervousness and insomnia as well as general weakness. Skin changes such as dermatitis and acne as well asthma and allergies might develop when pyridoxine is in short supply. Symptoms may also include nails that are ridged, an inflamed tongue as well as changes to the bones - which can include osteoporosis and arthritis. Kidney stones may also appear. Vitamin B6 is needed by the body to manufacture its own vitamin B3.
Highest sources of vitamin B6 in milligrams per 100 grams
NOTE: Wild salmon (0.94 mg) contains far more vitamin B6 than farmed salmon (0.56 mg) and fresh salmon and tuna are far richer in vitamin B6 than tinned.
Vitamin B9 is required for DNA synthesis and cell growth and is important for red blood cell formation, energy production as well as the forming of amino acids. It is important for healthy cell division and replication because of its involvement as a coenzyme for RNA and DNA synthesis. It is also vital for cells in the joints to be able repair themselves.
Highest sources of vitamin B9 in micrograms per 100 grams
· Yeast extract 3786 µg
· Brewer’s yeast 2340 µg (check label)
· Chicken livers 578 µg
· Basil 310 µg
· Wheat germ 281 µg
· Sunflower seeds 238 µg
· Soya beans 205 µg
· Shiitake mushrooms 163 µg
· Parsley 152 µg
· Peanuts 145 µg
· Chestnuts 110 µg
· Beetroot 109 µg
· Spearmint 105 µg
· Chlorella 94 µg
· Spirulina 94 µg
· Fish roe 92 µg
· Hazelnuts 88 µg
· Walnuts 88 µg
· Flaxseeds 87 µg
· Mussels 76 µg
· Okra 60 µg
Vitamin B10 is a water-soluble vitamin previously known as vitamin R and is used in the treatment of rheumatic fever. Vitamin B10 is also very essential for anti-inflammatory and anti-allergic effects. It is involved in the production of vitamin B9 (folic acid) by intestinal bacteria. It is important that the intestinal flora are balanced well although some vitamin K can be derived from the natural foods listed below. See also Prebiotic and Probiotic Foods above.
Natural sources of vitamin B10 in alphabetical order
· Black strap molasses
· Brussels sprouts
· Organ meats
· Whole grains
Vitamin B11, also known as pteryl hepta glutamic acid, is a form of vitamin B9 (folic acid), one of five foliates necessary for humans, and is also known as the ‘chick growth factor’. It is also known as factor S and has similar properties to vitamin B10.
Natural sources of vitamin B11 in alphabetical order
· Beef liver
· Brewer's yeast
· Brussels sprouts
· Organ meats
· Peas (fresh)
· Rice (brown)
· Soya beans
· Whole grains
Vitamin B12 is needed for the manufacture and maintenance of red blood cells and stimulates appetite, promotes growth and releases energy. It is also important to reduce the risk of degenerative conditions such as arthritis.
Highest sources of vitamin B12 in micrograms per 100 grams
· Clams 98.9 μg
· Liver 83.1 μg
· Barley grass juice 80 μg
· Octopus 36 μg
· Caviar/fish eggs 20.0 μg
· Ashitaba powder 17.0 μg
· Herring 13.7 μg
· Tuna fish 10.9 μg
· Crab 10.4 μg
· Mackerel 8.7 μg
· Lean grass fed beef 8.2 μg
· Duck and goose eggs 6 μg
· Rabbit 6 μg
· Crayfish 5 μg
· Pork heart 5 μg
· Rainbow trout 5 μg
· Lobster 4.0 μg
· Lamb 3.7 μg
· Venison 3.7 μg
· Swiss Cheese 3.3 μg
· Salmon 3.2 μg
· Whey powder 2.37 μg
· Tuna 1.9 μg
· Halibut 1.2 μg
· Chicken egg 1.1 μg
· Chicken, turkey 1.0 μg
Vitamin B15 has been known to reduce pain for arthritis sufferers and it can also help protect the body from pollutants, especially carbon monoxide so is useful for anyone living in traffic congested areas.
Natural sources of vitamin B15
· Apricot kernels
· Beef blood
· Brewer's yeast (dependent upon source)
· Brown rice
· Pumpkin seeds
· Sunflower seeds
· Whole grains
VITAMIN C and VITAMIN E
Vitamin C is vital for the synthesis of collagen in connective tissue and iron bioavailability. Deficiency of vitamin C may lead to joint pain and long term deficiency may eventually lead to arthritis.
Vitamin C and vitamin E are antagonists ratio wise to one another and to other chemicals in the body: For instance, vitamin C increases iron uptake, which vitamin E inhibits. Vitamin C lowers manganese and zinc, while vitamin E helps increase manganese and zinc absorption. As a result, a very high intake of vitamin C will require an equally high intake of vitamin E to maintain the same ratio. The best way to do this is to ensure that when consuming foods rich in vitamin c such as fruit, always try to consume a handful of seeds or nuts which are rich in vitamin E.
Vitamin E is a powerful antioxidant that protects the cells from oxidation and neutralises unstable free radicals which can cause damage to bones and joints. This antioxidant capability is effective in helping to prevent degenerative diseases including arthritis.
Highest sources of vitamin C in milligrams per 100 grams
· Acerola cherries 1677.6 mg
· Camu camu berries 532 mg
· Rosehips 426 mg
· Green chillies 242.5 mg
· Guavas 228.3 mg
· Yellow bell peppers 183.5 mg
· Black currants 181 mg
· Thyme 160.01 mg
· Red chillies 143.7 mg
· Drumstick pods 141 mg
· Kale 120 mg
· Jalapeno peppers 118.6 mg
· Kiwi fruit 105.4 mg
· Sun dried tomatoes 102 mg
· Broccoli 89 mg
· Brussel sprouts 85 mg
· Cloves, saffron 81 mg
· Chilli pepper 76 mg
· Mustard greens 70 mg
· Cress 69 mg
· Persimmons fruit 66 mg
· Swede 62 mg
· Basil 61 mg
· Papaya 60 mg
· Rosemary 61 mg
· Strawberries 58 mg
· Chives 58 mg
· Oranges 53.2 mg
· Lemons 53 mg
· Pineapple 48 mg
· Cauliflower 48 mg
· Kumquats 43.9 mg
· Watercress 43 mg
· Wasabi root 41.9 mg
· Kidney bean sprouts 38.7 mg
· Melon 36.7 mg
· Elderberries 36 mg
· Coriander 27 mg
Highest sources of vitamin E in milligrams per 100 grams
Wheat germ 149.4 mg
Hemp seeds 55 mg
Hazelnut oil 47 mg
Almond oil 39 mg
Sunflower seeds 38.3 mg
Chilli powder 38.1 mg
Paprika 38 mg
Rice bran oil 32 mg
Grape seed oil 29 mg
Almonds 26.2 mg
Oregano 18.3 mg
Hazelnuts 17 mg
Flaxseed oil 17 mg
Peanut oil 16 mg
Hazelnuts 15.3 mg
Corn oil 15 mg
Olive oil 14 mg
Soya bean oil 12 mg
Pine nuts 9.3 mg
Cloves (ground) 9 mg
Peanuts 8 mg
Celery flakes (dried) 6 mg
Spirulina 5 mg
Dried apricots 4.3 mg
Bell peppers (red), eel, olives and salmon 4 mg
Jalapeno peppers 3.6 mg
Anchovies 3.3 mg
Broccoli, chicken, chilli peppers (sun-dried), cod, crayfish, dandelion greens, egg yolk, duck, goose, pecan nuts, spinach, tomatoes (tinned or pureed) turkey and turnip greens 3 mg
Avocado, beef, bilberries, blue berries, butter, chicory greens, cinnamon (ground), crab, halibut, herring (pickled), mackerel, marjoram, mustard greens, pistachio nuts, poppy seeds, sardines, sesame seeds, Swiss chard, trout, tuna, turnips and walnuts 2 mg
Fish roe 1.9 mg
Asparagus, kiwi fruit and parsnips 1.5 mg
Black berries 1.2 mg
Chlorella 1.1 mg
VITAMIN D AND OMEGA-3 FATTY ACIDS
Vitamin D and omega-3 fatty acids are two nutrients vital for bone and joint health. During the winter months (October to April) in the Northern Hemisphere extra vitamin D is required in the diet as the sun is too weak for the skin to manufacture vitamin D from the suns UV rays. The body does store vitamin D for 60 days but then, if stores are diminished, there will be a deficiency which will affect the bones and joints. Omega-3 is required daily to keep joints in good working order. Copper, together with zinc improves the absorption of vitamin D which aids in the absorption of calcium.
OMEGA-3 FATTY ACIDS
Omega-3 fatty acids are vital to correct functioning and repair of joints in the body. The ratio of omega-3 to omega-6 fatty acids is also an important factor. Most people tend to consume foods with a far higher ratio of omega-6 to omega-3 which can lead to joint problems. A way to counteract this is to consume kill oil capsules daily. This has been known to cure joint problems within a month and krill does not get contaminated by mercury as some ocean fish do as it is short lived and resides higher up in the ocean. One food that contains the perfect ratio of these vital fatty acids is hempseeds. Try grinding them to a powder and adding to various dishes.
Krill oil capsules are the best to consume on a daily basis as krill is not contaminated with mercury like some types of ocean fish and they are the richest sources of both vitamin D and omega-3 fatty acids.
Highest sources of vitamin D per serving
(One IU is the biological equivalent of 0.3 μg or 0.3 micrograms)
· Krill oil - 1 teaspoon: 1000 IU
· Eel - 85 g or 3 oz: 792 IU
· Maitake mushrooms - 70 g: 786 IU
· Rainbow trout - 85 g or 3 oz: 540 IU
· Cod liver oil - 1 teaspoon: 440 IU
· Mackerel - 85 g or 3 oz: 400 IU
· Salmon - 85 g or 3 oz: 400 IU
· Halibut - 85 g or 3 oz: 196 IU
· Tuna - 85 g or 3 oz: 228 IU
· Sardines - 85 g or 3 oz: 164 IU
· Chanterelle mushrooms - 85 g or 3 oz: 155 IU
· Raw milk - 1 glass or 8 oz: 98 IU
· Egg yolk - 1 large: 41 IU
· Caviar - 28g or 1 oz: 33 IU
· Hemp seeds - 100 g or 3.5 oz: 22 IU
· Portabella mushrooms - 85 g or 3 oz: 6 IU
Vitamin K aids in bone formation and repair. It is also necessary for the synthesis of osteocalcin. Osteocalcin is the protein in bone tissue on which calcium crystallizes. It also reduces the accumulation of iron in the joints, which is thought to be a primary cause of rheumatoid arthritis and reduces pain and inflammation. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone.
Beneficial bacteria in the intestines convert vitamin K1 into vitamin K2, which activates osteocalcin, the major protein in bones. Osteocalcin anchors calcium molecules inside of the bone. All of these vitamin K-related mechanisms point to the importance of vitamin K-rich foods for bone and joints. Looking after the beneficial bacteria in the intestines is important and antibiotics and other medications plus too much sugar and artificial food additives in the diet can adversely affect these vital microbes. See Prebiotic and Probiotic foods.
Highest sources of vitamin K in micrograms per 100 grams
· Basil 1714.5 µg
· Kale 817 µg
· Watercress 252 µg
· Spring onions 207 µg
· Broccoli 148 µg
· Cloves 142 µg
· Brussel sprouts 140.3 µg
· Chilli peppers 105.7 µg)
· Pickled cucumber 76.7 µg
· Soya beans 70.6 µg
· Chlorella70 µg
· Spirulina 70 µg
· Olive oil 60.2 µg
· Prunes 59.5 µg
· Asparagus 50.6 µg
· Sun dried tomatoes 43 μg
· Asparagus 41 μg
· Cashew nuts 35 µg
· Alfalfa sprouts 30.5 μg
· Celery 29 µg
· Black berries 20 µg
· Blue berries 19 µg
NOTE: Vitamin K rich foods should be limited by those with poor circulation and at risk for blood clots.
If the skin is cut open, it will
heal automatically. If a part of the the liver is lost, it regenerates itself.
If a bone is fractured or broken it will begin healing itself immediately.
Healing in the body occurs naturally if more care is taken of the body and diet
and it is not subjected repeatedly to toxins, poisons, heavy metals and damage.
Natural selection ensured that only people who possessed the self-healing powers
to bounce back from illnesses and injuries could survive to the present day.
A cell is the basic structural and
functional unit of all living organisms, the building block of life. All
organisms are composed of one or more cells. Cells emerged on earth at least four
billion years ago. The main purpose of a cell is to reproduce in order to ensure
survival of future generations. All cells existing today are the product of a
continuing process of evolution. Just as bacteria have in recent years evolved
to become resistant to antibiotics, the human body cells are evolving to survive
the worst damage that nature can impose.
The human body is made up of over 200 types of specialised cells, an estimated 10 trillion or 100,000,000,000,000 in all. Each cell is an amazing world in itself. The inherent nature of a cell is to regenerate to make good any damage, to reproduce through cell-division (mitosis) to sustain growth and
maintain the same number of cells in the body. The human body experiences about
10,000 trillion cell divisions in a life time.
Cells that are damaged beyond repair are programmed to self-destruct through a
process called apoptosis, which makes cell damage irrelevant. When this vital
process fails, due to lack of nutrients, too much
processed foods and food additives, pesticides, powerful
toxic build up in the
system, the result can be cancerous tumours.
The body also has stems cells which act as a maintenance system. Stem cells
divide through mitosis and self-renew to produce more stem cells. Stem cells can
differentiate into diverse specialised cell types such as chondroblasts which
produce a special secretion called chondrin which actively builds and repairs
cartilage. As the chondroblasts mature they turn into chondrocytes which replace
the damaged tissues, effectively repairing the wear and tear of the cartilage.
Cells have different life spans
and millions die every minute with or without damage. Cell damage and cell death
therefore do not cause illness, because the cells naturally reproduce to give
provide a fresh start. These and other cellular functions are the natural
processes that keep the body healthy. The cells will continue to repair or
destroy themselves as required and will reproduce to replenish themselves, as
long as they are supplied with the essential nutrients to enable them to do
this. Illness develops when cellular functions break down.
GELATINE FOR NECK AND BACK PAIN
Taking a daily dose of gelatin every morning can relieve neck and back pain by lubricating the joints and will also improve metabolism, mental stability and the growth and quality of the hair and nails.
Purchase 150g of pure unsweetened gelatine powder from a health food store. This is enough for one month.
If vegetable gelatin is preferred it can be used instead and is available as vegetable gum such as agar, agar-agar, kanten from algae or carrageen or Irish moss from a seaweed source.
In the evening add 2 flat tablespoons of gelatine to 1/4 glass of cold water, stir well to get a smooth texture and let it rest till the morning.
During the night gelatine will turn into jelly and it should be consumed first thing in the morning before eating anything else.
This homemade remedy should be used for one month only, followed by a 6-month break.
DIET FOR BONE DISORDERS
Try steaming a wide selection of the vegetables listed with the herbs and spices listed and a tablespoon or two of bottled or filtered water then place in a blender for a deliciously healthy potage soup and eat a small bowl before each meal. Similarly blend a wide selection of the fruits together with nutmeg, cinnamon and honey to provide a tasty nutritious 'smoothie'. Add live probiotic organic yoghurt to make the 'smoothie' or soup creamy.
(3 times a week)
Beef (organic lean grass-fed),
poultry and game birds,
Fish (4 times a week)
oily fish: such as
tuna (fresh only) and
Dairy (yoghurt & kefir milk daily, eggs and cheese 3 or 4 times a week)
non-pasteurised blue cheese, eggs and yoghurt
(plain with live cultures)
Vegetables (a selection of at least 4 colours per day meaning all have been eaten at least once a fortnight)
bell peppers (all colours),
seaweed, Swede, sweet potatoes, Swiss chard, turnips and watercress.
Legume (4 times a week)
red kidney beans,
soya beans and
Fibre (at least 1 everyday)
barley, brown rice,
buckwheat, millet, oats,
Fruit (a selection of 2 or 3 colours per day meaning all have been eaten at least once a fortnight)
Dried Fruit (as snacks or added to meals daily)
raisins and sultanas.
Seeds (as snacks or added to meals daily)
Micro Diet Sprouting
page to find out how to grow your own then add to meals and snacks daily)
Nuts (as snacks or added to meals daily)
Brazil nuts (2 per day),
pine nuts, walnuts (5 per day).
Common Herbs (nutritious herbs to be used as often as possible daily in meals or as teas)
Medicinal Herbs (consume as teas or add to meals as required)
yellow dock root,
wild strawberry leaf and
yukka (desert plant).
common stinging nettles,
Japanese or Chinese knotweed, jasmine,
Queen of the meadow,
Spices (nutritious spices to be used as often as possible daily)
cayenne pepper, cinnamon, cumin, coriander, nutmeg, paprika, peppercorns (all colours) and
Derivatives (to be consumed and used as desired)
Eat natural foods containing fat soluble
carotenoids at the same time as foods containing fats such as
Anise seed tea,
apple cider vinegar,
Non-heme iron is found in vegetables like spinach and
kale. Tea, as well as green leafy vegetables has oxalates that block
the absorption of
iron. To assist the body in the absorption of non-heme
iron from tea and those healthy green leafy vegetables, eat a couple
tangerine or some
mango if having
green leafy vegetables or tea with a meal or snack.
In one scientific study it was discovered that cutting sleep short to six hours a night for just one week altered over 700 genes, leading to cell damage. This explains how the prolonged lack of restorative sleep damages and destroys cells, resulting in degenerative diseases such as arthritis. It is vital to sleep when the body is tired. Even if it is in two stages of around four hours, which was natural for humans in the past, the body is showing it needs to restore itself as and when is necessary.
Forcing sleep with medications is not the answer as this will do more harm than good to already damaged bones. Changing lifestyle to accommodate the unique sleep patterns of an individual is vital. Unfortunately, this has become very difficult since the industrial age which dictates sleeping and daily working hours. This could well be the reason why so many people are now suffering with bone and joint disorders and other degenerative diseases.
KEEPING WARM AND COMFORTABLE
When the body is cold circulation slows down considerably and this will affect both the nutrients getting to the cells where they are needed and the lymph system which cleans waste and toxins from the system. It is therefore important to wear warm clothes especially socks, gloves and hats during the cold months of the year. Ill-fitting and unnatural shaped shoes will also have a damaging effect on the joints of the toes, feet, ankles and knees. Wearing strong warm boots, that support the ankle and adding cushioned and thermal insoles can help to reduce damage caused to feet and improve circulation when the weather is cold. Sitting for long periods will also cause joint stiffness and poor circulation. It is important to get up and stretch the legs for ten minutes at least once every hour.
UK doctors recommend plenty of exercise for people with arthritis; they also recommends plenty of rest for people with gout, a common form of arthritis. This contradiction highlights the confusion which is causing so much damage and suffering that are completely avoidable.
If arthritis is the result of joint damage caused by overuse or wear and tear as it is commonly perceived, the notion that plenty of walking, jogging or any exercise that exerts pressure on damaged joints can improve joint damage is contrary to common sense.
Arthritis is cell damage often caused by malnutrition, the result of energy deficiency that leads to organ dysfunctions and bad circulation. What cells need are nutrients and oxygen which blood delivers in circulation. Movement improves circulation and therefore provides the relief that cells need.
Light exercises such as stretching, tilting, turning, bending, flexing and swimming are movements that improve circulation and strengthen muscles without aggravating the damage. Cycling is also a good exercise as it does not put undue pressure on joints. Never exercise on hard surfaces such as concrete or paving slabs as this will cause more damage to joints.
The problem is that people with arthritis also suffer from energy deficiency which causes arthritis in the first place. While movement improves circulation in the short-term, it also depletes energy which makes circulation worse in the longer-term.
Many herbs are powerful and can react with medications. Always check before taking at the same time as any drugs.
NOTE: Some nutritional yeasts, especially
brewer’s yeast, can also interact with medications. Those who are on Monoamine Oxidase Inhibitor antidepressants (MAOIs) medication are especially at risk. It is also best avoided by those carrying the herpes virus as it can induce a attack.
Try to avoid refined and processed foods, any foods with additives such as
coffee, fizzy drinks,
sugar, table salt (use Himalayan pink crystals or unrefined sea salt), white flour and white rice (choose whole grains and brown or wild rice).
Only eat fruit and vegetables if they
are organic because of the risk of
pesticides, herbicides and fungicides:
Cleanse and detoxify
Household and cosmetic toxins
Pain and Inflammation for anti-inflammatory and natural pain relieving foods.
"Nature cures not the physician..." Hippocrates 460 BC
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