ACHES AND PAINS

Aches and pains may not sound like diet and nutrition, but they can be caused by diet, and nutrition can play a part in management and prevention of aches and pains.

Aches and pains are something we all suffer, young or old we are all at risk whether from sport, work, or just old age. As we become older the accumulation of years of wear and tear are felt. Backache, sore joints, stiff muscles, rheumatic and arthritic pains, fibromyalgia and general stiffness and so on.

At times it is also difficult to pin point what the problem is. Exact diagnosis is difficult and therefore the subsequent treatment equally difficult. Generalised joint pain can be the result of some illness such as rheumatic fever or influenza, infections, or gut flora imbalance. Some diseases or medicines or foods can also damage or make the gut wall more permeable which may also lead to aching joints caused by toxins etc, leaking into the system. The underlying problem has therefore to be diagnosed and sorted out then the joints have a chance of getting better. Simply taking a painkiller while giving immediate relief is not the answer and in fact can make things worse.

We get aches and pains in our joints or aching muscles and say we have a touch of arthritis or rheumatism or fibrositis without really understanding what is going on. Getting to the root cause is difficult. Some diseases like rheumatoid arthritis can be tested for but others are more problematic to diagnose accurately. Then some conditions come an go, have good periods and bad. We don't really know what to put it down to. There is no simple answer, but an awareness of the possible causes and solutions may help evaluate what is best for you.

Therefore the reasons for the aches and pains are many and varied. Back pain for instance can even be the result of blocked arteries that feed the vertebrae. Because the arteries are blocked for whatever reason insufficient nutrients are absorbed from the blood stream. In this case the long term cure has nothing to do with normal joint remedies but to look at ways to treat and unblock the arteries. Diet and nutrition then come into play. The joints are then able to get the nutrients they require for joint health. There are no simple cures although a hefty painkiller might take away or mask the pain for a lot of people, the cure or any long term alleviation of pain is not being tackled.

Finding the cause of the problem and tackling it is not easy as we are all unique and different, in our make up, our lifestyles, background, diet, etc. What appears to cure one persons arthritis doesn't necessarily cure another, and the experts differ as well. Take a simple thing like oranges for instance. Some experts say arthritis sufferers should avoid them and others disagree. In fact oranges have a good level of calcium as well as vitamin C. Though called an acid fruit, when digested the residue is alkaline. Try them for yourself and listen to your body and make your own mind up. As I said we are all different.

Reports appear saying a new medicine, wonder food, herb or whatever is the answer to all the problems, but not everyone is going to find it works for them. You could take everything you read about and have heard about in a scatter gun approach but that is probably not wise or practical. Even if you feel better you would not have a clue what is making you better. Also the random mixture of remedies may well cause other problems.

What we have to do is look at the patient as a unique individual and find out how he or she can be helped. This means looking at the wider picture - diet, lifestyle, illness, stress, work and so on. Though we are all different and the causes of our aches and pains may be different there is a common basis to start treatment. Certain changes can be made to lifestyles that are beneficial to our whole health. This will also form a basis to help our aches and pains whatever the cause. These changes could be dietary and or lifestyle. A healthier diet, reduction of alcohol, sugar, coffee, etc. more exercise and relaxation. Even if you don't do anything else your health will benefit in the long term.

Meanwhile back to aches and pains and the causes and possible causes, if they can be found. The names of the illnesses or disease are different but it is not black and white and some problems overlap others. Pain is pain though, whatever the illness is called. Some examples are:

Rheumatoid Arthritis - A chronic inflammatory auto-immune disease caused as a result of microbial infection, possibly by viruses. Rheumatoid Factors are formed in the blood. The damage to joints is cumulative so the problem worsens. Tests can be carried out to help with diagnosis. Any help here has to look at the immune system as well as general health and help to deal with the pain and inflammation.

Osteoarthritis - is a degenerative non-inflammatory disease affecting the cartilage which wears out quicker than it is replaced. Wear and tear on the joint causes irritation and pain and though the disease itself is non inflammatory the damage to the joint causes inflammation. Bone density tests can be obtained to make diagnosis easier. Any help in this case is done by looking at building and repairing the cartilage and associated areas in the joint and again treating any pain and inflammation.

Gout - Is inflammation in certain joints caused by the deposit of sodium urate crystals in joints and tendons. It is often caused by over production of uric acid or defective excretion by the kidneys. The cause of the over production or the defective excretion needs to be looked at and again treatment of the inflammation and pain addressed.

Other types of arthritic condition include:　

Ankylosing Spondilitis - another auto-immune inflammatory disease affecting the sacroiliac and vertebral joints.

Acute Infective Arthritis - caused by infections from elsewhere in the body being carried in the blood to the joints which are very often already damaged by normal wear and tear or other arthritic disease and aggravating the situation.

These diseases need the root cause looked at and as with all the others the pain and inflammation needs to be dealt with.

Causes of Arthritis.

Some of the causes of arthritis can be summarised as follows:

- poor joint lubrication (boost synovial fluid)

- hormone imbalance

- allergies (prevalent amongst almost all rheumatoid sufferers and many others)

- free radicals (found present in inflamed joints)

- infection

- bone strain/damage

- posture

- diet

- stress

The common denominator for all these problems is the resulting pain and inflammation. The causes are varied depending on the diagnosis. To complicate matters further other illnesses can show up with symptoms of 'arthritis' - fibromyalgia and adrenal fatigue syndrome are two. Fibromyalgia is more well known and amongst other things, joints are painful and stiff though not necessarily from wear and tear. Muscle ache or tenderness is also prevalent. The muscles are affected by pain and tender to the slightest pressure at various points on the body. Tiredness and disturbed sleep are also symptoms of fibromyalgia.

Adrenal fatigue syndrome is less well known and is due to a variety of causes and like fibromyalgia is difficult to diagnose. Adrenal fatigue syndrome though has other symptoms, the main one being not surprisingly fatigue - to such an extent that everyday normal tasks are affected. Though if you suffer from an arthritic illness it takes it out of you and you can feel worn out as well. Causes also overlap with other reasons for aches and pains such as infection, environmental toxins and candida. Stress also plays a part disrupting the stress hormones cortisol and adrenalin. Our modern lifestyles, living with constant stress and the resulting tendency to use coffee, cigarettes and high sugar foods to counter the stress makes matters worse and the thyroid functions are disturbed. This can amongst other things lead to calcium imbalance and the arthritis as well. Symptoms of fibromyalgia and adrenal fatigue can be similar to arthritis and rheumatoid arthritis. Liquorice root can help fibromyalgia and adrenal fatigue. It also has anti-inflammatory properties. If you already have some arthritis the symptoms are made worse by the two illnesses mentioned. Another complication can be allergies either food or environmental which provoke or worsen arthritis.

HOW TO HELP:

This emphasises the need for a full holistic approach to any illness and an open mind is needed to look at all the possibilities. It is important to get the correct diagnosis so that the right treatment can be sorted out and given.

Diagnosis and treatment is further complicated by periods of improvement and then relapses and worse periods of pain. Though tests and x-rays can make some diagnosis, even then other factors like diet and stress can also complicate and worsen the symptoms so a holistic approach is needed to make life better.

If an accurate diagnosis is possible all well and good. But there are still the outside effects that affect the illness and measures that can be taken to help treatment and recovery from the diagnosed illness. As mentioned earlier this can start with diet and lifestyle changes which will have an overall benefit to your health.

The basis of good health is nutrition. The remedies to relieve aches and pains whether medicines or natural are only remedial. We need to look at long term permanent care. All our bodies systems rely on nutrition to maintain and repair and build the cells that make up our being. The food we eat supplies that nutrition and the nutrients to do this. This means a healthy whole food diet with plenty of fruit and vegetables and bean, nuts and seeds is the priority.

The nutrients in food all have a part to play and interact with each other so are all necessary. For example Vitamin A is crucial for the immune system but also helps teeth and bones. Vitamin C strengthens blood vessels and is an important anti-oxident but it is also essential for collagen, ligaments and tendons. Vitamin D is needed to regulate Calcium and Phospherous to build strong bones.

So the list goes on, whether vitamin or mineral, nutrients all have their part to play in our long term health. A healthier balanced diet can be started immediately and be of benefit whatever the other problems you have. For instance rheumatoid arthritis sufferers are found to have high levels of low density lipoprotein (LDL) cholesterol (the 'bad' cholesterol) which also affects the cardiovascular system. Clogged arteries prevent nutrients getting to the cells etc. including joints and bones. Low density lipoprotein combines with cholesterol and gets deposited on the artery walls. Meanwhile the high density lipoprotein takes cholesterol out of the arteries. Avoid LDL cholesterol foods and increase HDL cholesterol (the good cholesterol) with omega 3 oils. A high acid diet leads to a loss of minerals including calcium so a more alkaline diet is recommended. Reduce intake of acid forming foods such as meat and dairy products and sugars including biscuits, cakes, canned drinks etc. Eating more fruit and vegetables will increase the alkaline content of your diet. Ideally the diet should be 20% acid forming foods and 80% alkaline. So a good diet plays its part in the management of aches and pains.　

- Eat a wide variety of foods

- Eat plenty of fruit and vegetables and grains

- Avoid processed foods

- Choose a diet low in fat, especially saturated fat and cholesterol

- Choose a diet moderate in sugars

- Avoid or reduce stimulants such as alcohol and caffeine

- Avoid fizzy drinks including diet colas etc

- Drink plenty of water

- Take more exercise

- Relax more - try yoga, meditation, tai chi etc.

Add to this a good quality multi vitamin and Omega 3 oil supplement and the basis for a healthier lifestyle is started. Following on from this basic healthy living framework more specific needs for your particular problems can be looked at and incorporated once diagnosed by your doctor or qualified health practitioner.

TREATMENTS:

The most common symptom with all these illnesses is aches and pains. Fro this we are probably taking a Non Steroidal Anti Inflammatory Drug (NSAID0, possibly prescribed by our GP. But more often than not bought over the counter, which is not necessarily a good thing to do without getting some sort of professional advice. The long term use of NSAID's is not advised. Recent reports have found some types of NSAID have side effects that can cause heart problems and at least 2 brands have been withdrawn. All have a detrimental effect on the stomach with long term use damaging the mucous lining and this in itself allows more toxins to get into the system worsening the arthritis and the NSAIDs also inhibit calcium absorption. Long term use of painkillers can also be counter productive as they become less effective as the body gets used to them. This can lead to even more heavy use and more damage.

There are natural alternatives to NSAIDs and these should be tried. If already taking NSAIDs they can be started alongside these and at the same time reduce the dependence on the NSAIDs. This will give the natural alternatives chance to take effect as natural and vitamin supplements do take longer to work but then do the job properly. If possible though it would be better to stop the NSAIDs as another side effect is the interference with some vitamins and minerals the body uses.

Natural pain killers include Fish Oil, Ginger and Tumeric and they are also anti-inflammatory. Linolenic acid found in flax seeds, walnuts and soya beans also relieves muscle and joint pain. Bromelain from pineapple helps reduce pain and swelling.

Natural Anti-inflammatory foods include Oleic acid found in olive oil, Boswellic acid from frankincense and anti-oxident foods such as fruit and vegetables, especially prunes, berries, spinach and broccoli. Evening Primrose oil also helps joint lubrication.

As well as things that make you better there are plenty of things that can worsen the problems of arthritic conditions besides poor diet and lifestyle.

- Aluminium: exacerbates osteoporosis and as well as found in cooking pans is found in

anti acid medication.

- Anti-acids: prevent absorption of Vitamin A and B complex vitamins. Vitamin A is

required for bones, body tissue and Vitamin B vitamins help muscle and to maintain

body tissue.

- Diuretic drugs: cause loss of potassium, calcium, magnesium and zinc, all needed for

bone health.

- Anti Arthritic drugs: Indomethacin impairs Vitamin C and thiamine two things that

actually helps sufferers. Phenylbutazone impairs folic acid and NSAIDs speed up

progression of the disease.

- Phosphorous: excess (found in fizzy drinks and processed and junk foods) can prevent

absorption of calcium and magnesium.

- Neomycin: and antibiotic drug, impairs folic acid and antibiotics in general interfer

with the gut flora creating more problems.

If you have to take diuretic drugs or NSAIDs be aware of the side effects and if necessary take supplements to replace and loss of nutrients. Vitamin C's functions include controlling cholesterol levels and maintaining healthy collogen (needed in the joints). Poor gut flora health can increase infections or contribute to toxic substances that contribute to inflammation. If taking any antibiotic you should also take a probiotic supplement to replace healthy gut flora.

RELIEF FOR ARTHRITIS ETC:

Linilenic Acid - Relieves muscle and joint pain

Oleic Acid - Anti inflammatory

Liquorice Root - Glycyrrhlizin stimulates adrenals. Reduces inflammation.

Bromelain - From pineapple and aids digestion and reduces pain and swelling.

Boswellic Acid - (from frankincense), a powerful anti inflammatory.

Olive Oil - Hydroxytyrosol (a polyphenol) in olive oil reduces inflammation.

Evening Primrose Oil - Contains GLA for lubrication.

Anti oxidents - Help reduce inflammation.

Bioflavonoids - Anti inflammatory.

Nutrients - Many nutrients in the diet help including anti-oxidents, essential fatty

acids, B Vitamins, Vitamin C, Vitamin D, Calcium, Magnesium,

Boron, Glucosomine and MSM.

Fish Oil, Ginger and Tumeric and Iso oxygene found in hops - natural pain killers and anti inflammatory.

JOINT HELP:

Glucosamine and MSM - to lubricate joints.

Vitamin C - protein metabolism in laying down collagen to connective

tissues.

Selenium - deficiency associated with joint degeneration.

Silicon - helps strong collagen (found in whole grain bread and cereals

and root vegetables.

Manganese - growth and integrity of connective tissues, cartilage, tendons

and ligaments (works with glucosomine sulphate)

Vitamin A - to balance osteoplasts and osteoclasts in bone growth.

Vitamin D - regulates calcium/phosphorous metabolism in calcification

bones and teeth.

Vitamin A and D - for bone development and maintenance.

Magnesium Sulphate - for bones and maintenance of bones.

Boron - helps maintain calcium balance and healthy bones.

Vitamin D, Magnesium and Boron all help absorption of calcium.

The causes of aches and pains are many and varied as are the treatments. Diagnosis is not always straightforward. Some of the possible help with aches and pains have been mentioned as has the need for good nutrition whatever the condition.

NUTRIENTS:

In osteoporosis calcium is the key to strong bones but calcium with magnesium cannot be absorbed properly into the bone and magnesium is often deficient, particularly in menopausal women. Like everything else about our body, bone health is not a single nutrient matter but a balance of nutrients, all needed regularly.

Vitamin D helps calcium absorption and a little daily exposure to the sun is all that is needed. Other nutrients needed are Vitamin K, Boron, Vitamin B6, Folic Acid, Vitamin B12 and Vitamin C. Quite a mix but available in a healthy varied diet and/or using a good quality supplement as necessary.

The role of dairy products to obtain calcium is not clear and many studies found relying on dairy products for calcium had no additional effect on bone health. Calcium is a mineral and eating greens such as broccoli, watercress, kale, cabbage etc. gives the necessary calcium plus the companion nutrients needed including magnesium, Vitamin K and Vitamin C. Other food sources include nuts and seeds and oily fish which also has the bonus of benefiting the heart.

Similarly with rheumatoid arthritis, diet can play a part though despite claims about the benefits of special cures and diets, none are completely proven. As always one thing might work for someone and not for another. But once again one fact can be justified - a healthy balanced nutritious diet that promotes a healthy weight is paramount.

Eat a variety of fresh foods

Choose a diet with plenty of grains, fruit and vegetables

Choose a diet low in fat, saturated fat and cholesterol

Choose a diet low in sugars

Drink plenty of water

Drink alcohol in moderation or not at all

Take physical exercise and take time for proper relaxation

Long term use of arthritis medication can compound nutritional problems as already mentioned. As in osteoporosis the commonly observed vitamin and mineral deficiencies found in arthritis sufferers are Vitamins C, D, B6 and B12, Folic Acid, Calcium and Magnesium and in this case also Vitamin E and Zinc.

Though food is again the preferred source of vitamins and minerals for optimum health it may be necessary to use supplements to counter any unavoidable deficiencies and ot obtain enough of a specific vitamin or mineral to make a difference.

In some patients specific foods have been shown to trigger or worsen symptoms of Rheumatoid Arthritis but avoiding these foods, though giving short term relief, has no real long term benefit. These specific food triggers do not always affect everyone in the same way and again this is an area for trial and error to find any food that aggravated your condition and to avoid it if possible.

SUMMARY;

To sum up, the body is a complex machine that suffers wear and tear, damage from ill treatment and abuse and requires regular maintenance and repair. The means for this are many and varied and though there are some common denominations like a nutrient rich diet, in many cases we need to find our own personal solution and what treatment is best for you personally. Look at the whole picture and possible causes of aches and pains nut just think that taking a pain killer is all that is needed or possible. The main common denominator is nutrition and the healthy diet and lifestyle advocated here should be the aim of all sufferers.

There are a 100+ nutrients, each with their own interactive requirements and uses and for optimum health a good multivitamin and a daily dose of essential fatty acids will help supplement your diet and guarantee a supply of all the nutrients, which, however good the diet, may not be provided in our foods. Don't accept that your aches and pains are there forever and there is nothing you can do about it. Get the correct diagnosis and treatment, look at your diet and lifestyle, be aware of your whole self and don't accept that nothing can be done. You can improve your health and get help and relief from aches and pains whatever the causes. You may have to change your lifestyle and make a little effort but the resulting benefits can improve your health and lead to a better quality of life. So it is worth it!