Water is good for you, everyone knows it and would agree. You are probably thinking to yourself this is rather obvious and  doesn’t need stating. However, research is revealing a different picture, I might be stating the obvious but most people are ignoring this simple fact. You seriously need to think about your fluid intake, if you want to feel better. I come across a lot of tired people that certainly look older than they are and tell me they feel older than they are. There are many reasons for fatigue, aches and pains but one of the  reasons is dehydration. Dehydration is common.

Drinking enough water relieves pain and joint stiffness. If you suffer from headaches, maybe you are not drinking enough hydrating fluids. When you are dehydrated your cells contract and retain waste products. When you are well hydrated your cells expand allowing them to get rid of their waste products, allowing them to maintain the correct pH balance, enabling the cells to take on nutrients, slowing down the aging process. This very important aspect of health is often over looked by practitioners and patients a like. Being hydrated is fundamental to any health and pain relieving program. But surprisingly is easier said than done for some people.

We all know how important water is, no need to explain. Or is there? Survey after survey tells a completely different story. We are not taking water seriously enough. Research has revealed that many people are dehydrated and that some people are very dehydrated. As we get older the situation seems to get worse. Being dehydrated is very aging, a bit like a dried up old prune. Our organs find it extremely stressful trying to function correctly under these circumstances. Over a period of time being in this state will have some very serious health consequences.

However many people including children tell me how they drink plenty during the day.

It is possible to drink yourself into dehydration? The answer is yes it is.

It is estimated that a lot of people are only getting one third of the hydrating fluids they need!

Water is -

a) major component of blood

b) prevents constipation

c) flushes out toxins

d) prevents muscle stiffness

e) prevents joints from being painful

f) maintains a normal metabolism

g) temperature control

h) needed for protein digestion

I am often asked ‘how much water should I drink’?

The answer will depend on several things like your activity levels, the climate, how much you sweat, how much alcohol you drink, the amount of stress in your life, how much tea and coffee you drink and what you eat - some food is very dehydrating and some are hydrating.

The average person will need about 6 to 8 glasses a day. This amount would increase if for instance if you are in training and live in a hot country.

What are the symptoms of dehydration? This list of symptoms is not exclusive to dehydration it must be added.

Before you consider taking a medication, (which by the way is also dehydrating) for the symptoms listed below, first make sure your are well hydrated and you are eating well. Many people find these symptoms disappear or at the very least lessen to a large extent,  it may take a week or two before you notice a difference. 

* frequent headaches

* spots and blemishes

* stiff muscles

* painful joints

* dry skin

* saggy skin

* lack of energy

* hunger

* fluid retention

* fuzzy thinking

Balance It is important to start increasing your consumption of hydrating drinks and decrease your intake of dehydrating drinks.

Hydrating fluids - water, herbal teas, fruity teas, vegetable juices and fruit juices diluted with at least 50% water

Dehydrating fluids - coffee, tea, sodas, milk shakes, alcohol, chocolate drinks etc

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These are important aspects that accelerate the aging process and speed up degeneration in general, contributing to a poor quality of life with more suffering than necessary, especially in most forms of arthritis.

1)   Inflammation can be triggered by a number of things, what you eat and drink has a huge impact on your inflammatory responses, encouraging pain and destruction. It is very important to improve your diet in every way you can. This will have a huge impact on your condition.

2)   Free-radicals  - encourage degeneration. Take some anti-oxidants.

3)   Poor detoxification - organs need certain nutrients to produce specific enzymes that neutralize and remove toxins from the body.

4)   A negative outlook on life in general will impact on every cell in the body producing destructive chemicals that speed up degeneration. Of-course there are times when you will feel a little down that is natural but to always see the tank as half empty as opposed to half full is a problem. The tank may still measure half way up but they are two completely different ways of looking at the same thing.

5)   Poor posture puts a strain on joints. Muscles tighten, which in turn restricts blood flow and this reduces movement of oxygen and nutrients in the joints. Also reducing the amount of toxins that can be removed from the joints, encouraging more degeneration and/or inflammation. A practitioner of the Alexandra Technique can help you in this area, showing you the correct posture in everyday life - reading, sitting at the computer, standing, walking etc.

6)   Lack of activity, this does not mean you have to join a gym. It does mean you have to move around move, as the lack of activity does mean you could seize up. Just like the rusty gate.

7)   Poor bio-mechanics some people due to their build have extra wear and tear on - the hips, knees and/or ankles. For instance - due to knock-knees, or bow-legged or collapsed arches will change the total alignment of the legs which can cause ankle, knee or hip problems. See a foot/posture specialist, or as a osteopath or chiropractor. They can arrange for inserts to be made especially for your particular set of circumstances for your shoes that help re-align your legs removing some of the pressure. This could mean all the difference to you being more active.

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These 14 essential oils have been chosen for their

- pain relieving abilities

- versatility all the oils can be used for other ailments too

- and affordability, all the oils are very reasonable in price that people can afford them

Essential oils are absorbed directly into the blood stream, by-passing the digestive system. They have been used for centuries with some amazing results. Make sure you buy a 100% pure essential oils, they are highly concentrated therapeutic oils and for this reason only a few drops are needed in a base. In other words they must be diluted into bath tubs, massage oils, body lotions or creams. They are very effective in helping with all manner of problems, from inflammation, pain, calming the nervous system, improving digestion, encouraging repair and so much more, all with wonderful aromas. Introducing you to 14 essential oils that are simple to use.

Some safety rules first

1) Never take essential oils internally

2) Avoid the eyes and mucous membranes.

3) Do not use essential oils undiluted on the skin

4) Do not use any if you are pregnant or suffer from epilepsy or high/low blood pressure.

5) Half and dose for the elderly, convalescent and young.

6) Essential oils can be used singly or as a mixture, a good number is a blend of three or less.

Dose – generally anything from 3 to 4 drops in 10mls (2 teaspoons) of body oil, cream or body lotion.

Basil essential oil - uplifting tonic This oil is a wonderful nerve tonic, an excellent essential oil for all sorts of digestive ailments, and helps arthritis and rheumatism, muscle spasm and gout.

Do not use if you are pregnant

Cedar wood essential oil - warming, soothing This oil can help to decongest the lymph system, helps to unblock arteries by breaking down fat deposits, and improves poor circulation. Cedar oil can help to reduce fluid retention.

Avoid if you are pregnant and do not use on children.

Clove Bud essential oil - analgesic (anti pain) Helps to relieve toothache very effectively, place 1 drop undiluted (in the mouth only) on the pain, until you manage to get to the dentist. This oil can also be added to carrier oils and lotions or a bath to help with joint pain. This is a powerful essential oil so use with care.

Eucalyptus – respiratory, lungs It is used for all sorts of breathing problems, such as asthma, bronchitis, congestion, sinuses. Excellent for urinary infections, and cystitis, also reduces fluid retention. Good for herpes, cuts, and wound healing. Eases muscle aches and rheumatism.

Caution Eucalyptus should not be used if you have high blood pressure or suffer from epilepsy and can be fatal if ingested.

Fennel essential oil – lymph, fluid retention For lymphatic decongestant, helps to reduce cellulite, cleansing oils for all systems. It relieves constipation, flatulence and nausea. Can help reduce fluid retention, reduce weight and help curb appetite. It can improve a poor circulation. A really good oil for menopause as it encourages the production of oestrogen. Also regulates the menstrual cycle. Do not use on children.

Frankincense essential oil also known as Boswellia Frankincense essential oil is good for relieving muscle aches and pain. It also helps to lessen the pain caused by rheumatism. Beneficial in helping anxiety, asthma, bronchitis, stress, cough, scars & stretch marks.

Geranium essential oil - balancing Reduces fluid retention, balances hormones, will help to reduce hot flushes, (for a more peaceful night). Helpful for varicose veins and haemorrhoids (piles), helps to stop bleeding. It will ease anxiety, depression, and nervous tension. It helps to balance all skin types. It is a good hormonal balancer for women menopause and PMS. Aids digestion, jaundice, gastritis, colitis, cleans digestive system of mucus, and liver tonic. Aids poor circulation, and stimulates lymphatic system.

Lavender – calm and relaxation This oil can help calm the digestive system. Reduces inflammation, relieves emotional stress, and anxiety. This oil is truly excellent for headaches, migraines, and insomnia. Helps heal wounds, bruises, burns, sunburn, acne, boils, eczema, and psoriasis.

Caution Lavender should not be used during the early stages of pregnancy. Use Lavender with caution if you have low blood pressure.

Lemon essential oil – cleansing and detoxifying Lemon will counter-act acidity in the whole body which in turn with help with all sorts of painful conditions like – arthritis, gout or rheumatism, which cause pain and inflammation of the joints. This oil encourages the decongestion of the liver and gall bladder and helps to cleanse the circulation.

Caution Lemon is a photo-sensitizer (increases the skins reaction to sunlight making it more likely to burn) so it should not be used when exposed to sunlight or tanning beds. Avoid sunbathing for 12 hours after application. Lemon should not be directly inhaled as in a steam bath as described earlier.

Lemongrass essential oil – revitalizing tonic An essential oil that has a feel that is fresh and clean. Boosts the immune system, and speeds up convalescence especially after a viral infection. Effective for toning muscles, relieves tired aching legs, and eliminates lactic acid.

Palmarosa essential oil – cleansing Antiseptic (intestinal-internal), antifungal, anti-viral, powerful bactericidal-large spectrum (most germs, E.coli), cellular stimulant, hydrating, cools body, tonic (nervous and uterine). This essential oil has excellent skin care properties and is also used to relieve stiff and sore muscles. It calms the mind, yet has an uplifting affect it is used to counter physical and nervous exhaustion, stress -related problems and nervousness. It is most useful during convalescence, aiding the digestive system, and helping to clear intestinal infection.

Peppermint essential oil – cooling and pain relieving This essential oil can be used to clear the head and ease headaches, helps pain in general. Peppermint oil is well known for calming any digestive problems. It is an effective anti-spasmodic. It is excellent for general muscular aches and pains.

Rosemary essential oil – stimulating and restorative It is a rich, fortifying, and warming essential oil. Well known for its circulatory stimulating properties and for toning muscles. Rubbed into the joints it will ease pain and help gout. Helps reduce cellulite, relieves digestive problems, and fatigue. Rosemary is excellent for detoxifying and aiding the liver and gall bladder. Helps to normalize cholesterol levels, and is really good for fluid retention.

Caution Rosemary has antispasmodic properties and should not be used during pregnancy or if you have high blood pressure or epilepsy.

Tea tree essential oil – anti-bacterial, anti-fungal This essential oil is amazingly versatile it is a must for your medicine cabinet. It is non-toxic and due to its versatility can be used for so many different things. Arthritis and painful joints, muscle aches, acne, age spots, athlete’s foot, boils, burns, catarrh, bronchitis, sinus problems, colds, flu, sore throat, corns, cystitis, thrush, and vaginal discharge, dandruff, fungal infections, immune system booster, itching (from insect bites, chicken pox, etc), herpes, cold sores, mouth ulcers, sweaty and smelly feet, urinary tract infections, and warts.

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One very important aspect to ancient systems of healing like acupuncture from China or the Ayurvedic system from India, and indeed other systems throughout the world, is the build-up of toxins in the body, affecting systems or structures in the body. In arthritis-type conditions the liver function is implicated, and many systems look to improve the liver function.

Toxicity can be due to endo-toxins (external toxins), food allergies, and/or toxins from environmental factors for instance inhaled from the atmosphere or consumed through processed foods, leading to circulating immune complexes (CICs). Once these circulating immune complexes reach a certain level within our body pain and inflammation can be a result which is seen in arthritis type conditions.

These circulating immune complexes can also be formed in the body when larger molecules than is normal enter into the blood stream from the gastrointestinal tract, due to the unusual permeability of the gut lining known as “leaky gut”. This unusual permeability can be caused by the average poor diet a long with too many sodas, or too much alcohol or years of taking the ‘pill’ or the regular use of antibiotics, even regular use of pain-killer. All of these over time adversely affect the health and function of the gut lining, allowing molecules to pass through into the blood stream that would other (if the gut lining was healthy) not be able to pass through.

All of this has a knock on affect on the amount of work the liver has to do on a daily basis. The liver begins to struggle and is unable to keep up and a back log develops. When I say your liver begins to struggle we are not talking about malfunction or liver disease, we are talking about the liver is under stress, due to a number of reasons like an overload of toxins, medication, deficiencies of certain nutrients etc. This back log of toxins can begin to accumulate in and cause problems – such as aches and pains.

So how do you know if your liver is struggling? What are the signs and symptoms?

Liver questionnaire - signs and symptoms

Do you get a little travel sick?

Do you have poor eye sight?

Do you have trouble digesting fats and oils?

Do you feel uncomfortable after a greasy meal?

Do you have pale stools?

Do you feel uncomfortable on the right side of your body under the rib cage?

Do you get frequent headaches?

Do you have nausea from time to time?

Do you get migraines?

Do you find alcohol affects you more than most?

Do you have a particular hate or love for sour things like vinegar?

Spring is the season associated with the liver. Do you love or hate the Spring?

Look at your face (without make-up) the area at the top of nose between the eye brows - is it a problem area? Such as - scaly or dry or greasy or spotty or discoloured (yellow or greenish) and/or itchy?

You need to take the load off your liver and here are some things you can do to help it -

1) Give up alcohol for a while or certainly reduce the amount you drink on a regular basis.

2) Drink enough water and give up sodas

3) Drink herbal teas like boldo or dandelion

4) To help flush out your liver in the morning - take a little warm water with half the juice from a fresh lemon and drink first thing.

5) Take Milk Thistle herb for a few months, this herb is well known for helping the liver.

6) Vitamin C

7) B complex

Magnesium

9) If you have taken a lot of anti-biotics and/or pain-killers you should take some good quality pro-biotics for a while.

10) Avoid artificial sweeteners of any description

11) Drastically cut down on the processed food you eat.

12) If you are prone to constipation – eat more whole foods as they contain fiber and nutrients.

13) Add lecithin to your breakfast

14) Reduce stress by watching comedies more, laugh more – this will reduce the amount of toxic chemicals your body is producing due to stress.

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So why would improving your calcium absorption help relieve arthritis? The body would be less likely to dump calcium in inappropriate places like the joint or muscle tissue causing stiffness and pain for some people. For others it could mean gall stones or kidney stones. It’s not just about consuming calcium as we generally eat plenty of foods that contain calcium and other foods that have been fortified with calcium, the body’s biggest challenge it to break down calcium well enough so the body is able to absorb it and utilize it correctly.Here are 10 things you can do that will help - breakdown calcium - ensure more is being absorbed and importantly utilized.

1) Generally, we should be eating natural foods, as close as nature intended. We should be eating foods that provide us with the maximum of nutrients, foods that are easy to digest and work in harmony with our bodies. You need top-grade ‘fuel’ to function well. Just as a high performance car would not perform well on low-grade fuel. We can make our body’s job very difficult or very easy. Good nutrition is essential at any age but even more so as we get older.

2) A healthy program needs to be followed for the rest of your life. I have eaten this way for well over 2 decades now, so I know what it is like to change habits of a lifetime.

3) Exercise is very important, helps the bones, circulation, heart, moods - includes walking, dancing, jogging, whatever makes you happy and you know you will continue to do.

4) Ban the aluminum cook ware, aluminum is a heavy metal, which enters food from the aluminum pots and pans during cooking, especially if the food is acidic for instance contains tomatoes. It has the ability to interfere with the absorption of calcium and other minerals.

5) Alkaline diet. Most people’s diet is too acid forming. It makes sense to ensure that you have a more alkaline forming diet. This ensures the body is not continuously leeching calcium out of the bones to neutralize the acidic environment you have created for your body. The more acidic the body is, the more susceptible to disease and degeneration. Alkaline forming foods are vegetables, fruit, seeds, nuts, whole grains etc

6) Tea Total at meal times. Don’t drink black tea with meals, as it hinders absorption of calcium and some other minerals, due to the high levels of tannins.

7) Reduce stress levels. Too much stress causes the release of adrenaline, too much adrenaline has a harmful dissolving effect on the bones, and a negative effect on just about every other system in the body.

Avoid bran (in its concentrated form) as it also hinders the absorption of calcium and other minerals. Get your fiber from whole foods they also supply the body with an abundance of nutrients.

9) A healthy digestive system is crucial to good health. When the digestive system is working properly, it is the foundation to a long and healthy life. If you have problems with your digestion you should make it a priority to solve this situation - herbs, enzymes, foods etc.

10) This is a very important aspect to your health. Stabilizing our blood sugar will make an enormous difference to how we feel both emotionally and physically. Nutrition is the key to stabilizing your blood sugar levels. Begin by removing white flour products and sugar completely from your diet.

I put in the title 10 simple things - I didn’t say 10 easy things. Some people will feel the changes are easy and others will find it very difficult - see the information in “bite size pieces” - tackle one thing at a time and then it is pretty simple and easy to make the changes you need to or want to.

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Sonia Jones from the Haven Spa, Health Clinic and Fitness Center

Cayenne contains a plant chemical called capsaicin, it has the ability to block chemical messages in our bodies called substance P, that transmit the sensation of pain. The herb’s pain relieving properties can be preserved in an oil or body cream, and is applied externally, to help stiff, painful joints and muscles.

If you made your own cayenne oil you can use on your joints or on your salad.

How to make the infused oil – 250grms of hot powdered cayenne to 500ml of cold pressed (extra virgin) olive oil. Place the very hot cayenne powder and the oil into a large airtight jar and stand in a warm place (not hot and not in sunlight) for 2 weeks, shaking the content daily. Strain and squeeze out the remaining oil. Take the strained infused oil and add another 250grms of cayenne powder making sure the oil completely covers the powder and place again in a warm place for another 2 weeks, shaking daily, then strain once again. Store the strained oil in an airtight dark glass bottle in a dark, cool place. This oil can be rubbed into stiff, painful joints and muscles. This infused oil is very hot, so never use on broken skin and always remember to wash your hands after use. Cayenne used topically increases blood flow to joints and muscles reducing pain and speeding up healing.

Store this oil in the refrigerator for up to a year. However keep a small amount at room temperature for immediate use.

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How many people have you met, that have an Aspirin deficiency? Yet people are taking Aspirin every day, with its negative side-effects. Some use Aspirin as a blood thinner and others as a painkiller. Yet nature has provided us with substances that can thin the blood and kill pain and bring with them a whole host of positive side-effects.

Aspirin – many older people are on a long term low-dose aspirin, taking it everyday for many years.

“Many Adverse Drug Reactions (ADRs) are caused not by the drug directly but by drug-induced nutritional deficiencies. One glaring example of this concerns aspirin. Marketed and prescribed for daily use to prevent heart attack, aspirin depletes the body of the life-saving nutrient folic acid, as well as iron, potassium, sodium, vitamin C, and more. The very nutrients needed to protect the circulatory system. Symptoms of folic acid depletion include anemia, birth defects, elevated homocysteine (a risk factor for heart disease), headache, fatigue, hair loss, insomnia, diarrhea, and increased infection. This warning should not be taken lightly. Studies show that the side-effects of aspirin are so severe they can increase the risk of death in people who take it regularly”. - Jon Herring

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Besides helping your body deal with stress this herb has other amazing health properties’, making it a very noteworthy addition to your supplement program, protecting you from life’s daily hassles. Remember anything that helps the body to cope and reduce stress will help to reduce pain.

Traditionally it comes from Siberia way up above sea level, used for centuries throughout Asia and China. Historically it was highly prized and valued as a versatile herbal tonic to increase strength and stamina, as opposed to treating a particular disease. In Russia there was a saying - people who drink rhodiola tea will live to a 100. The herb is also known as golden root or arctic root.

During World War II the Russians developed extracts that they would give to the soldiers to enhance their abilities. Research showed that it would help boost the body’s resistance enabling them to cope with physical and environmental stress, presumably the bitter cold and hunger.

This herb is officially known as an ‘adaptogenic herb’, meaning it arms the body with the ability to cope with stress, improve performance and encourage disease resistance. It helps the body maintain normal modus operandi even under stress.

We all know stress can have a negative effect on our immune system, making us more vulnerable to infections like cold and flu. However, rhodiola helps to strengthen the immune system making you less susceptible.

This herb can protect the organs like the heart from damage by reducing the amount of corticosteroids, a stress hormone released by the adrenal glands during stressful times. It is thought that rhodiola’s ability to support the adrenal glands also has a positive effect on blood pressure, cholesterol levels, and blood sugar levels. It is well known that exercise is good for you but it is a form of stress to the body, here again rhodiola has proven invaluable to athletes helping to increase their stamina and speed up recovery time after training. Russian scientists have done a lot of research in this area, using rhodiola some years ago now to give the Russian athletes an edge.

People were given rhodiola to see how it would affect fatigue and memory loss. Most people noticed an improvement in their symptoms and found productivity at work had improved after taking this herb for about 2 weeks. Rhodiola seems to protect the brain and its important mood enhancing chemicals like serotonin and dopamine. Serotonin is important for sleep, stable moods, appetite, memory and lower levels have been linked to depression.  It would seem rhodiola contains plant compounds that enhance the production of serotonin and at the same time preserve serotonin levels due to its ability to block the action of an enzyme that breaks down serotonin.

It is possible to take this herb in capsule or tablet form I take the dried root in a tea. It is a good herb to take long term as a tonic, always follow the dosage recommended on the packaging.

If you are going through a particularly stressful time, there are a few other simple things you could be doing. Be kind to your adrenal glands by cutting right down on your caffeine and sugar consumption, both are stressful to the body and overwork the adrenal glands.

The body uses up a lot of vitamin C during stressful times, vitamin C also helps the adrenal glands to cope better so increase your intake of vitamin C capsules and increase your consumption of fruit and vegetables.

Take regular walks get some fresh air, UVs and listen to some relaxing music.

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Mark Perren-Jones from The Haven Spa and Clinic

I wrote an article a little while ago about magnet therapy and their benefit- Actually, their lack of benefits. It’s a 5 billion dollar a year industry but there are next to no studies that have shown any clinical results. Here are the results of a study just conducted by a group of researchers from the University of York.
This was the first tightly controlled study to check the effectiveness of both copper and magnetic wrist bracelets for relieving pain due to arthritis. The researchers had this to say ‘they are useless’. There was apparently no easing of pain or stiffness. They had 45 patients who tested copper bracelets, two different types of magnetic bracelets and one bracelet that was demagnetized (sham bracelet). According to one arthritis charity, they felt it was better to keep your money in your pockets rather than wasting it on these bracelets.
Each person in the trial was over 50 years old and had been diagnosed with osteoarthritis. They had to wear the bracelets for a 16 week period. In the journal of complementary therapies, the researchers stated that there was no decrease in pain or stiffness and no increase in function. The three things you would want if you had just gone out and bought one!
The person in charge of this study, Stewart Richmond, a research fellow from the department of health sciences said that the only other randomized controlled trial done on copper bracelets was back in the 1970s.
This is rather eye opening especially when you consider that magnetic bracelets can cost up to $100 each. The industry in America alone is worth hundreds of millions of dollars every year!
However I remember my grandmother used to swear by her copper bracelet. She could not function without it she used to tell me. So this sis where we look at he effects of ‘the placebo’. The placebo effect is well documented and I will be writing about this in a future post as well the nacebo effect-the placebos’ opposite.
According to Mr. Richmond, the perceived benefits people have are simply due to psychological placebo effects. When people buy them they are in a great deal of pain and when this pain eases they attribute this to their wrist bracelets. Their studies have shown that the magnetic and copper bracelets have no benefits whatsoever over placebo wrist straps that don’t contain copper or magnets. He goes on to say that the bracelets are sold to elderly people who are generally in pain and vulnerable.
At the institution for arthritis research, Jane Tadman can’t understand why so many people have copper bracelets when there is absolutely no research that supports any benefits for using them. She agrees with Mr. Richmond in that without any scientific research or indeed evidence that shows any benefits of using them save your money!
If you do suffer from arthritis I can tell you this; certain therapies have been studied and have proven to have had positive effects on relieving pain, stiffness and increasing function.
• Nutrition. Getting the right nutritional advice is imperative. You could be eating a diet that, unbeknown to you, is inflaming your condition! There are many foods and natural remedies that can also relieve your condition. These factors must be addressed.
• Exercise. Again, it is well documented that regular exercise is of great benefit to arthritis. The joints need motion. The fluid in the joints which is the joints lubricant is only produced by motion. Therefore, if you don’t move the joint you don’t produce synovial fluid which is your lubricant. Then you are stuck in a downward spiral because if you don’t move it you don’t produce lubricant and if you don’t produce this, it hurts to move your joint. And if it hurts to move your joint you refrain from moving it-and so on and so on.
• Acupuncture. Here is another well documented therapy that works. The world health organization has recognized acupuncture as an effective treatment for arthritis.

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