Managing Pain with Everyday Foods

Over the next few weeks I am going to discuss the healing benefits of Everyday Foods.  

I will start with Grains ending with Meats and Fish

It will take a couple of weeks to discuss all the of major and minor grains that we can eat.  

Today, I will talk about Major Grains.

Major Grains

There are literally thousands of different species of plants that produce grains.  The major grains that are routinely found in the human diet are:

• Corn
• Oats
• Rice
• Wheat

Corn

Corn, although considered a healthy food, is not nutritionally complete, meaning it does not contain all the nutrients needed to maintain health or promote growth in the young child.

People who use corn as a primary food source can develop pellagra, which is a vitamin B3 deficiency.  B3 is niacin.  It is also a low protein food, containing lower levels of amino acids, lysine and tryptophan. It is however, a good source of complex carbohydrates as well as fiber.

Corn contains favonoids and carotenes.  The carotenes are responsible for the various colors of corn we find such as pink, red, black or blue.  The yellow corn we buy in our supermarkets or grow in our gardens is very high in a certain carotenoid called  lutein, which helps in maintaining eye health.  The favonoids in corn help with the reduction of inflammation which helps in pain reduction.

Corn is high in carbohydrate and converts to energy in the cell easily. (Read chapter 1 of my book, The Fibromyalgia Pain Management Kit for a complete discussion of Carbohydrates).  Corn is best when it is fresh right out the garden.  Use it as a source of energy in conjunction with other foods that reduce inflammation.  The high fiber content of corn promotes bowel regularity which cleanses toxins from the body, which in turn help with the reduction of inflammation, thus reducing pain.

Oats

Oats (Avena sativa) have been know and used for centuries as a medicine as well as a good.

Processing of oats does not strip away the bran or the germ, so the nutrients that promote health remain in the grain after processing. 

Oat bran is high in beta-glucan which helps lower cholesterol by binding bile acids and removing them from the body in the feces.  Oats are high in dietary fiber which keeps our bowel functioning at its peak thus helping the body remove toxins from our systems.  Lowering the toxin load in the body helps keep pain in check.      

Oats are high in numerous minerals such as manganese, selenium, phosphorous, magnesium and iron.  Studies are showing that oat bran, which is the outer layer of the grain, which is retained in whole grain products, actually is beneficial in maintaining a healthy blood sugar.  So eat that morning bowel of whole grain oat meal and avoid that mid-morning blood sugar slump!

Rice

There are close to 10,000 different types of rice (Orzya sativa). Rice is categorized by size, long, medium and short grain.  Rice is processed by milling which also defines the color of the rice.  The color of rice ranges from white which is highly polished grain which has most of the bran, germ and nutrients removed to brown which has the bran, germ and all other nutrients left intact in the grain, only the hard inedible outer shell is removed.

Brown rice is the highest in vitamin B1, B2, B3, and B6.  It also contain manganese, iron, selenium, magnesium and phosphorous.  It is also a good source of protein and gamma-oryzanol, anoil,that has been used in the Far East for centuries to treat digestive and menopausal problems.  Gamma-oryzanol also has a cholesterol lower property.  Rice also acts as a detoxifier in removing toxin for our systems in waste.  Detoxification keeps inflammation down thus keeping pain in better check.

Wheat

Wheat, (Triticum aestivum) is the most important grain in the world for it provides more nourishment to more people across the globe than any other food.  Wheat is a main dietary staple for more than ½ the world population.  It can be used in many different forms as flour for bread to cereals that feed many. 

Wheat contains two proteins, gliadin and glutenin, which create the elastic quality of dough, thus allowing for manipulations of the flour into dough for baking.  These two proteins have literally fed the world.  They also have high gluten content which will bother those who are gluten intolerant or have Sprue colitis.  This is a well know fact for those who suffer from gluten intolerance.

The most nutritious portion of the grain is in the wheat germ and the wheat bran.  The germ and the bran contain B vitamins, folic acid, zinc, copper, phosphorus, calcium and iron.  Any manipulation or processing  of the grain voids all the above lists nutrients.  Always buy whole wheat which keeps the germ and bran intact.  Wheat germ is literally the embryo of the grain, so it give us the highs quality of nutritional content.  The germ is also high in vitamin E which is in the oil of the germ.

Whole wheat has been shown to reduce bowel problems and incidences of diverticular diseases.  Wheat bran has been shown in research to help blood estrogen which promotes breast health in some. 

Forms of whole wheat include wheat bran, wheat germs. wheat berries, couscous, bulgur wheat, cracked wheat and unbleached whole wheat flour. 

How does wheat help in pain reduction?  In eating the wheat germ, we get higher level of vitamin E which help in reduction inflammation.  The folic acid, zinc and calcium help keep our muscles and tendons in higher function and finally,  keeping out bowel in tip top shape reduces our toxin load with regular bowel movements.

So, eat up, always using whole grains –it is soooo good!!!

Next week, I will discuss the minor grains --- some are very interesting.
‘Till then my friends!

Influenza A

This week I was going to blog about food and pain management however, I believe the epidemic of Influenza A supersedes and I will speak to natural remedy both herbal and Bach Flower Essence, to address the flu and management of symptoms.

First of all, if you feel you have the flu get to a physician and be checked. The physician will check, via nasal swab, to see if in fact you have the type A flu. If you do, begin the Tamiflu treatment. This strain of flu is dangerous and can kill. So, be wise, get checked and treated, is necessary.



In addition to the allopathic treatment of Tamiflu, there are herbal remedies that will help in limiting symptoms and in some cases shorten the time you are ill. I will list a few of both.

l. The herbs that would be best in helping with symptom control for the flu include:

Antimicrobials: Echinacea, eucalyptus, goldenseal, thyme and garlic.
Even though, this flu is viral these herbs help suppress opportunistic bacterium infections.

Immune Stimulates – Surface immune activation herbs or boosters: Garlic, Wild Indigo, Echinacea, Calendula.

Expectorants: Stimulating: Cayenne, Horehound, Bloodroot, Ginger

Antispasmodic: Sundew, Wild Cherry, Wild Lettuce, Cow Slip Relaxing/Demulcent: Pleurisy Root, Colts Foot, Pulmonary Tonic: Colts foot, Yarrow, Raspberry, Mullein

Anti-inflammatory: Colts Foot, Ginseng, Elderberry

Nervine Relaxant: Crampbark, St. John’s Wort, Wild Lettuce, Camomile, Valerian

A herbal suggestion that would include all the areas above could be something like this: Echineacea, Colts foot, Wild Lettuce and Crampbark. This could be made into a hot tea. You could drink this remedy twice a day. (I do not prescribe, only suggest)

The other area I would like to address is fluids:


It is extremely important that you remain well hydrated. Drink lots and lots of water, soups, etc. It is very important the keep yourself well hydrated. Many of those who end up in the emergency departments of hospitals are because of dehydration. Dehydration makes mucus thick and more difficult to move out of the lung. The cough becomes dry and lung congestion may ensue. So, please drink as much as you can and frequently.

Stay home, staying away from others. You are contagious 24 hours before symptoms and a week after symptoms abate. This is the best way to keep the virus from spreading in communities. Rest and sleep as much as possible. The herbal nervine I noted will help you rest.

For Stress Relief, I suggest Bach Flower Essence Resue Remedy Formula. Take as suggested on the product bottle. Most of all take the time to rest and recover.

Till next time.

Balancing Body Chemistry with Hair Tissue Mineral Analysis



 

 

What is this test?

 Hair tissue mineral analysis is an analytical test which measures the mineral content of the hair.  The sample is painlessly obtained by cutting the first inch and one half of growth closest to the scalp at the nape of the neck.  The hair is sent to a licensed clinical laboratory for testing.  The hair is put through a series of chemical and high temperature digestive procedures.  Testing is then done u sing highly sophisticated detection equipment and methods to achieve the most accurate and precise results.

 

Why use hair?

Fist it is simple, painless and it can be done at home.  The clinical results can give an indication of mineral status and toxic accumulation following long term or acute exposure.  The hair analysis reveals a unique metabolic world; intracellular activity, which cannot be seen through most other tests.  

Hair analysis is used by the EPA as one of the tissues of choice to determine toxic metal exposure.  Many studies report that human hair may be a more appropriate tissue than blood or urine for studying exposure to some trace elements.  The human body can manufacture many vitamins, but it cannot produce necessary trace mineral or get rid of many possible toxic excesses of minerals.

 

What can cause of mineral imbalance?

 

Diet

Improper diet through high intake of refined and processed foods, alcohol and fad diets can all lead to a chemical imbalance.  Even the nutrient content of a “healthy” diet can be inadequate, depending upon the soil in which the food is grown or the method in which is prepared.

 

Stress

Physical or emotional stress can deplete the body of many nutrients, while also reducing the capability to absorb and utilize many nutrients

Medications

Both prescription and OTC medications can deplete the body stores of nutrient minerals, e.g diuretics, antacids, aspirin and oral contraceptives

 

Pollution

Daily we are exposed to a variant of toxic metal sources, such as cigarette smoke (cadmium), hair dyes (lead), hydrogenated oils (nickel), antiperspirants (aluminum), lead based cosmetics, copper and aluminum cookware and dental amalgams mercury and cadmium.  These are just a few sources that cause imbalances and adverse metabolic effects.

Many of these imbalances can cause allergies or can cause or increase chronic pain conditions.  Knowing what can trigger a pain response or an allergy response will be helpful in planning your daily routines and diet. 

With information from hair analysis, we are able to design an effective nutritional program from your everyday food that you purchase at your food stores.  We are able to give you a comprehensive picture of what foods or activities trigger or increase pain or aggravate allergies. 

 

Check www.ValleyHealthStore.com  (Storefront for Valley Health & Wellness, Inc.) for more information and how to purchase the

Hair Tissue Mineral Analysis Kit

You will receive the kit with explicit instruction on how to clip your hair and how to return the sample.  In return you receive an in-depth analysis and computer evaluation of significant mineral levels and ratios as tested in the hair.  Included is a listing of food to eat or to avoid in according with allergy indicators and individualized requirements.  In addition, each analysis contains a highly specific listing of nutrients that may assist in balancing body chemistry.  With balanced body chemistry, many people have found their pain lessens or disappears.   

 

 

(Portions of text/imagery from Trace Elements, Inc. Addison, Texas)

 

 

Healing Herbs

 

Now that Thanksgiving is over and we are well on our way to the Christmas Holiday celebration, I believe this is a great time, between holidays, to pay attention to our diets and especially use food and herbs to help with fibromyalgia pain reduction.

 

I have noticed that there has been an increase of conversations on the social media sites regarding various ways garlic can help with pain reduction. The use of garlic for pain reduction, reduction of inflammation, and to help with the decrease in blood pressure and other cardiac aliments has been in the arena of public knowledge for decades. I am sure most of you know the history of the use of garlic, so I am not going to review that history here. I am instead going to present other herbs that work very well in conjunction with garlic to relieve pain, inflammation and possible infections.

I am going to talk about fresh herbs that are common to all and easily found in most supermarkets and certainly in health food store. These herbs are:

• Rosemary
• Sage
• Thyme
• Dill
• Celery Seed
• Tarragon
• Basil
• Marjoram
• Oregano

All of these herbs have a common bond – they all have volatile oils that are anti inflammatory, antispasmodic, antimicrobial and they all enhance the flavor of garlic.

When any of the above listed herbs are used with garlic, we get a two for one!

What comes to mind for me and actually sounds really good after the heavy meals of Thanksgiving, is fresh, crisp salads. Just think of fresh crisp lettuce, cucumber, celery, radish and perhaps tomato (if they don’t bother you). Topping this salad with a fresh herb vinaigrette dressing –yum! Then using this wonderful vinaigrette dressing as

a way of helping control pain and spasms, inflammation and even as an antimicrobial!

The secret is that we have to release the volatile oils from the plant to receive the valuable properties. So we must crush, chop, press or heat/steep the fresh plant or leaves to release the healing oils. Below you will find a basic recipe for Herb Vinaigrette Dressing where you can use with any of the herbs listed above.

Basic Herb Vinaigrette Salad Dressing

Make about 1 cup of dressing

Enough to dress 8 cups of salad greens

¾ cup olive oil

2 tablespoons of selected herb (e.g. Thyme)

1 shallot, peeled

1 clove garlic, peeled

¼ cup vinegar (red wine or cider)

½ teaspoon salt

¼ teaspoon pepper

2 tablespoons whole grain mustard

Heat ¼ cup of oil with 1 tablespoon of your selected herb –

in a sauce pan over medium heat until the herb turns

a bright green color

(crush the leaves of the herb before placing in the oil )

Watch for small bubbles to appear on the leaves – probably

two to three minutes. Turn off the heat and allow leaves to steep,

infusing the volatile oils into the olive oil.

Process shallot, garlic, vinegar, salt, pepper, mustard seed and the

remaining herb in a blender until the garlic and shallot are finely

chopped, about 15 seconds. With blender running slowing add

remaining steeped herb oil and continue to process until

dressing is smooth and oil is emulsified.

 

Cool and pour over your fresh salad greens.

This herb dressing can be stored for up to 3 days in a jar in the refrigerator.

Enjoy this wonderful treat knowing that you are getting healing benefits from the volatile oils from the herbs and the garlic.

Be sure to check out Valley Health and Wellness, Inc. for more information on The Fibromyalgia Pain Management Kit, which is full on great information on management of pain with common foods.

Till next time,

Maryalyce McCabe ND, RN, HNB-BC

Valley Health and Wellness, Inc

Busy Holidays and Managing Proper Sleep

 

It is hard to believe, but the holidays are nearly upon us.  Next Thursday is Thanksgiving!

Then of course the giant of all holiday celebrations for most of us—Christmas.

 

 So with that said, it is time to think about taking care of yourself and getting the proper amount of sleep and rest.  We all know that flares for those living with fibromyalgia and chronic pain, really take hold when sleeping is poor and/or interrupted.  So, here are some tips to help over this years’ busy holiday season.

                                                               

Mechanics of Sleep

 

 

 

To understand how important sleep is to our over all well being, we must understand something about the mechanics of sleep and how they affect us.

 

We sleep and wake in cycles.  This cycle consists of approximately 16 hours of wakefulness, usually during the daytime hours, and 8 hours of sleep, usually during night time hours.  These two cycles are controlled by two internal cycles.

 

              These cycles are:

                                         Sleep Homeostasis

                                          Circadian Rhythms

 The word homeostasis means “seeking a constant state of equilibrium”.  Our bodies are always seeking to keep our internal conditions such as blood pressure, body temperature, heart and respiratory rates steady and even.

The homeostatic drive functions in a similar way during sleep.  The body recognizes the amount of sleep we need each night and keeps tract of this amount.  When the recognized amount of sleep is reached, we awaken.  This process of sleep homeostasis signals the brain, thus allowing our body to know how much sleep we need to stay healthy.  This process is also known as sleep hygiene.

Here is a brief overview of how the brain manages sleep.  The brain and the neurotransmitter of the brain appear to recognize a chemical called adenosine.  Adenosine is a sleep inducing chemical that starts to rise when we awaken in the morning and continues to rise during the day, or when we are awake.  The process usually will take about sixteen hours before levels get high enough to trigger sleepiness and the desire to sleep.  The opposite happens when we sleep, the levels of adenosine fall.  As the levels of adenosine fall, our body recognizes the need to awaken from sleep.  The lowest level of adenosine is just before we awaken.  It takes about eight hours for the levels of adenosine to be low enough for us to awaken and not want to return to sleep.  The adenosine and other sleep inducing chemicals and hormones function together.  Many of these chemicals and hormones circulate in the spinal fluid in the spinal canal and then into the brain.

Certain foods, herbs and drugs can affect the adenosine receptors in the brain.  Coffee is a good example of a food not to drink before trying to sleep.  Caffeine blocks the adenosine receptors in the brain, thus interfering with sleep.  When the receptors are blocked the adenosine is unable to get to the brain receptors to induce sleepiness and sleep.

 I will have some food tips toward the end of this blog that help the adenosine get into the brain to help induce sleep.

 

                            Circadian Rhythms

 The circadian rhythms are set early in life.  These rhythms are regulated by the brain and by the biological “clock”.  This, so called, clock is really a group of specialized cells and hormones within the brain that regulate our physiological and behavioral function.  These cells act in a way to allow our bodies to function better with the external environment and synchronize our bodies to daily life.  The strongest synchronization of hormones from the specialized cells in the brain is our reaction to light and dark.  The activity of light and dark set our biological clock and help the homeostasis process determine when we need to sleep and when we need to awaken.  The circadian clock is most useful in promoting wakefulness.

 Foods that promote sleep hygiene/homeostasis and our circadian rhythms include:

                                 Turkey

                                Chicken

                                Tuna

                                Soy Produces

                                Oats

                                Almonds

                                Walnuts

                                Brewer’s Yeast

 

All these food promote sleep due to the natural tryptophan they contain.  Tryptophan stimulates certain hormones in the brain which will likely increase sleep.

 Herbal preparations that also promote sleep include:

         

                                                                                  

 

                                Passionflower

                                Valerian

                                Hops

                                Chamomile

                                St. John’s Wort

 

All these herbs relax the central nervous system.  One word of caution however, Valerian can cause stimulation is some people.  Just be aware.  Usually the wisest choice is Passionflower.  Plus, it will not cause a morning hangover.

 

This is just a very brief overview of sleep and how complex and how important it is for our well being.  Sleep is mysterious and only in the past few years has there been a great deal of research regarding how it functions. 

 

I go into much more depth in The FibromyalgiaPain Management Kit  (now available for download as an ebook from Lulu.com, Barnes & Noble Nook, and Amazon Kindle).

 

Have a wonderful Thanksgiving and rest well. 

 

Till next time.

 

Maryalyce McCabe, ND, RN, HNB-BC

Naturopath

Inclement Weather and Fibromyalgia

 

I do hope your last week was pain free and you felt vibrant and strong.

 

As noted last week, I am going to speak to weather and how it affects chronic pain and in particular, fibromyalgia pain in this weeks’ blog.

 

I remember as a child my grandmother saying she could tell when a storm was coming because her knees and back hurt.  She said she felt stiff all over.  Well, sure enough, within 24 hours, we would have a storm.  As a child, I thought she was clairvoyant.  But today, we now understand from a scientific viewpoint, what was really going on within  my Grandmothers’ body and why she knew a storm was coming.  She was being affected by the pressure of the atmosphere or barometric pressure on her body.

 

Barometric Pressure

 What exactly is barometric pressure?  Simply put, it is the amount of pressure put on our bodies by the atmosphere.  We know that in clear, sunny weather the barometric pressure is high.  This means that the amount of pressure the atmosphere puts on our bodies is higher, much like a girdling effect.  When it is stormy, blustery and /or cloudy the barometric pressure is lower, thus putting less atmospheric pressure on our bodies. 

 At a physiological level, the greater the atmospheric pressure, the less swelling happens in joints, airways and at the tissue level, the girdling effect.  When the atmospheric pressure is lower, swelling of the tissues happens within joints, sinus cavities and other more open spaces in the body.  This slight swelling can trigger nerves within these spaces to send pain messages to the brain thus causing pain to be perceived.  Often times this can be a cascade effect  of pain, including  headache, dental pain from the sinus cavities, joint and back pain from swelling within the joint and sinus spaces. 

 This is a dilemma since we live in the atmosphere and can not get away from the changes in pressure---what is the best strategy to stay ahead of this unavoidable situation?

 First, know your body and exactly how weather changes affect you.  Keep record over a period of time by journaling how you feel and where your pain is during weather changes.  Our FibromyalgiaPain Management Kit has a Fibro-Pain Management Journal that tracks weather and assists you in trending your pain.

 Once you have a good understanding of your cycle of pain during weather changes you can access your 5-7 day weather forecast and plan ahead to manage your pain in advance of the barometric changes.

 Second, create a plan to include different treatment modalities that can include herbs, aromatherapy and use of foods to help manage the more difficult days.

 

Your plan should include:

             Herbs: 

Use Astringent Herbs to shrink tissues and lessen irritation. 

Astringent Herbs include: 

Meadowsweet, Yarrow, Horse Chestnut, Horsetail, Eyebright, Cranesbill, Witchhazel (use topically) Oak, Rosemary, Sage.

 Diaphoretic Herbs increases blood flow to area to soothe muscle pain and used especially for joint pain.

Diaphoretic Herbs Include:

Cayenne, Mustard, Peppermint, Horseradish and Capsicum

These are applied topically to the painful areas.

 Nervine Herbs act upon the nervous system.  Use a tonic category herb which will strength and restore the nervous system functions

Nervine Herbs – Tonic Category

Skullcap, St. John’s Wort, Oatstraw.

 

Follow the instructions/recommendations of an herbalist regarding dosing or follow instructions on the product bottle.

 

            Bach Flower:

Use the Bach Flower Rescue Remedy, following product dosing recommendation.

 

            Aromatherapy

Use aromatherapy in a diffuser, as a massage base, or in warm bathwater

Aromatherapy Includes:

Birch, Chamomile, Ginger, and Lavender.

   

         Foods:

 There is nothing more healing than a cup of warm soup when you are in pain.

I recommend a Curried Carrot Soup which contains curry, garlic and cumin all of which reduce inflammation.

                                                

Curried Carrot Soup

 

 

 

(Recipe photo by Delish.com)

Ingredients

 

1 tablespoon olive oil

1 medium onion chopped

2 pounds carrots chopped

1 tablespoon curry powder

1 cup vegetable broth

1 cup water

2 cloves garlic

1 teaspoon coriander seed, ground

1 teaspoon ground cumin

1 teaspoon salt

1 teaspoon pepper

 

 Directions

 1.  Heat oil in large pot over medium heat

2.  Sauté onion until tender and translucent

3.  Stir in spices, add chopped carrots and stir until the carrots are coated.

4.  Pour in vegetable broth, simmer until carrots are soft, about 20 minutes

5.  Transfer carrots and broth to a blender

6.  Puree until smooth

7.  Pour back into pot, thin with water to preferred consistency

 Serves 6 – about a cup each

 

Settle back and enjoy your healing soup!!

 

Nutritional Information per serving

 Calories  94

Total Fat:  3.2g

Cholesterol: 0 mg

Sodium 607 mg

Total Carbohydrates:  15 g

Dietary Fiber:  4.6 g

Protein; 2.1g

 

I hope these tips help with reducing your pain. 

 

We, at Valley Health and Wellness, Inc., are thinking and praying for those who are still struggling with Hurricane Sandy. 

We send our best wishes for life to return to normal as quickly as possible. 

 

Till Next Week,

 

Maryalyce McCabe, ND, RN, HNB-BC

Naturopath