Support orgainic if you can – help your Arthritis
By supporting the organic movement, we help to minimize chemical damage which poses a real threat to the future of humanity. We need to think hard before choosing an intensively produced product over an organic product simply because of the small extra cost.
Organic food is free from insecticides, pesticides, growth hormones, antibiotics, fertilisers and a whole host of other toxic artificial additives, flavourings, colourings and preservatives. The combination of these residues may be more toxic than you realize due to the synergistic effects of multiple residues on foods that can accumulate in human tissue. The health effect of all of this pollution is slowly becoming clear.
Agro-chemicals were not developed with nutrition, health or the environment in mind.So what we get is a cheap but inferior product with a cocktail of up to 40 different chemicals, waxes and insecticides.
Organic farmers are committed to fine food, and they will have left the trees in a meadow with healthy soil, filled with a diversity of butterflies, lady birds, birds and wildlife in general.
There are many hidden costs to intensive farming and spraying especially to the workers that have to handle the chemicals often without safety clothing, suffering all sorts of diseases.
Organic produce may well cost a bit more but this is no comparison to the possible cost if we don’t try to support organic foods. There is the cost to the tax payer for the subsidies to agro-chemical farming. The cost of cleaning up the environment as the chemicals end up in our water-ways killing fish and then there is the possible cost of healthcare as an indirect and direct result of the cocktail of chemicals. Then there is the cost to the wildlife, whose natural habitats are being systematically destroyed.
“The UK pesticide market is currently worth about £500 million every year. It is extraordinary that the cost of removing pesticides from drinking water amounts to a huge £120 million annually,” says Professor Pretty. In Britain subsidies on normally grown food works out at about 40 pence in every pound spent on food. This cost is paid through the taxation system.
Organic farmers earn lower subsidies because they grow rotation crops so they are unable to maximise subsidy income. They cost society about 25 pence in every pound. When you cost in the real cost of industrial agriculture and take away the subsidies that favour the wrong use of resources, you end up with a situation where, organic food would actually cost less than conventional! The situation is also very much like this in the USA.
More and more people are going organic and prices for organic foods have been falling over the last five years as more and more organic food is bought. It is vital that we safeguard the future of organic farming by paying a little bit extra to keep organic farmers in business.
Organic farming is generally smaller scale and more labour intensive, sometimes with smaller crop yields. Farmers also have to convert their land to organic production over a period of years, and as organic farming relies on crop rotation, up to 25% of land may be left to lie fallow at any one time to increase natural soil fertility.
Organic food’s strength lies in what it doesn’t contain. There is, in fact, only food in organic food as regulations prohibit hydrogenated fat that can cause of heart disease, cancer, diabetes and obesity, aspartame thought to be a neurotoxin – affecting the nervous system, phosphoric acid found in many soda drinks causing osteoporosis, antibiotics which interfere with our immune system, hormones that are causing feminization of wild life, low sperm count, obesity, various cancers, pesticides causing or encouraging mutagenic, carcinogenic effects,GM foods – who knows what the long term effects will be, linked to IBS, Crohn’s disease, autism, other gut-based disease, or any of the 7000 artificial colourings, flavourings, preservatives and processing aids that are permitted in conventional food that have been linked to cancer, liver disease, gut problems. These are chemicals, food additives and processes that are not allowed in organic foods.
Also look out for wild crafted, hydroponic, bio-dynamic and eco-friendly grown foods.
Your food shopping list – to ease Arthritis Pain and Inflammation
Sonia Jones ND from the Haven Spa and Health Clinic
A shopping list to simplify things for you -
PROTEIN SECTION
Avoid pork – very acid forming
Free-range or organic if possible
Beef is second to pork, in the acid forming stakes then
Lamb
Chicken
Duck
Venison
Turkey
_________eat less of the protein foods above this line_____________
Fish
Tofu – organic
Eggs
Goat’s cheese
Natural plain yogurt
Beans or lentils mixed with whole grains (for complete protein) – least acid forming
Nuts and seeds
Raw nuts and seeds – good source of ‘essential fatty acids’ and protein
Almonds
Walnuts
Sesame seeds
Flaxseeds (Linseeds)
Hemp seeds
Cashews
Sunflower seeds
Pumpkin seeds
Other raw un-salted nuts
FRESH FRUIT and VEGETABLES
Lots of them, in as big a variety as possible
If you want to get rid of your pain – no oranges and no tomatoes (fresh or canned)
Secondly – cut down drastically on potatoes, eggplants and bell peppers
GRAINS and seeds – only whole grains
Oats
Millet
Quinoa
Brown rice
Spelt
Kamut
Buckwheat
Amaranth
Corn
To a lesser extent Barley,
Avoid wheat and rye (white or wholemeal) these are extremely acid forming.
SWEETNESS – in moderation or better still educate your taste buds so you don’t need these sweeteners
Dried fruit
Honey
Molasses
Stevia
DRINKS
Water
Herbal teas
Smoothies – made with fruit, some protein powder, and a plain yogurt
Green tea (contain low levels of caffeine)
White tea
Rooibos tea (red tea)
Home made vegetable juices
Alcohol in strict moderation
PASTA
Rice noodles occasionally
Soba noodles made from 100% buckwheat
GENERAL
Organic apple cider vinegar
Low-Salt
Black Pepper
All Herbs
All Spices
All Beans
All Lentils
Goat’s Milk
Rice Milk
Oat Milk
Brown Rice
Tamari (soy sauce without wheat)
Tahini (sesame paste/butter)
Butter (no margarine)
Ghee
SPROUTING
Mung beans
Lentils
All whole grains
All beans – except red beans and soy beans
OILS – extra virgin, cold pressed, expelled or first pressed
Olive oil
Sesame oil
Coconut oil
Walnut oil
Hemp oil
Flax seed oil (never heat)
TREATS
70% or more cocoa chocolate bar
Dried fruit
Natural popcorn, made yourself
Natural nut butters, buy in glass jars or make yourself
Fresh fruit
Raw nuts and seeds
Read MoreYuca (Cassava) root can help arthritis
Sonia Jones ND from the Haven Spa and Health Clinic, Boquete, Chiriqui, Panama
Locus eating yuca plant
I love 99.99% of fruits and vegetables, but this one is in the 00.01% for me. However, I do know a lot of people who really enjoy this vegetable, each to their own. It is a good source of B3 (helps to lower cholesterol), plus iron and calcium. Yuca is a root vegetable with a rough hard thick brown covering, a little like bark. The inside is hard, white and dense, it’s quite heavy. Similar to the potato in that it must be cooked before you eat it. It is quite a lot starchier than the potato and a tad sweeter.
This is not to be confused with the yucca plant – yuccas are widely grown as an ornamental plant in gardens or indoor house plants in cooler climates. Some will bear edible parts – like fruits, seeds, and flowers or stems , but not the edible roots we are talking about here. The yucca plant has long blade like leaves growing from a central point from the ground, similar in configuration as the aloe vera plant (but with softer leaves). The yucca plant is like a small tree, with three medium oval shape blades on each small stem.
The yuca root contains high levels of a phyto-compound, called saponins which acts as a natural steroid. When the compound is extracted from the yuca it makes a perfect natural soap or shampoo.
How do these compounds affect our health when we consume them? These saponins are similar to steroids. They help to reduce inflammation of the joints particularly and in the body in general. Yuca is often included in formulas for inflammatory conditions like arthritic and rheumatoid conditions. It has been reported that yuca has the ability to break up mineral and inorganic deposits. What does this mean? It helps to break down or prevent the built up of calcification of kidney stones, gall bladder stones or calcification of joints. And due to its anti-inflammatory properties it can also help conditions like an inflamed prostate. However, no one plant should be seen as the be all and end all – it should be consumed along with a whole host of other plants.
Yuca has a positive affect on encouraging the action of the ‘good guys’ the friendly intestinal bacteria, which in turn aids the proper digestion of food and prevents the ‘bad guys’ from flourishing. In research it has been shown that the high content of saponins in this plant when ingested stay in the intestines and act on the intestinal flora helping to regulate the balance, stimulating the friendly normal flora and inhibiting others.
In the US much research is being carried out on the use of saponins from the yuca on its use in sewage treatment plants to breakdown organic waste faster, also on farm and factory waste.
When we eat foods (beans and lentils) or herbs (alfalfa, fenugreek, garlic or tribulus) that are high in saponins they stimulate better absorption of vitamins and minerals and decrease the amount of toxins we absorb. This helps to put less of a strain on our already over worked detoxification organs. So with more nutrients absorbed, an increased action of anti-inflammation, improved immune system, better functioning organs – conditions like arthritis and other degenerative diseases improve. The saponins provide a more alkaline environment (most people’s systems are too acidic these days) aiding the digestive tract improving digestion, reducing incomplete digestion and decomposition in the colon which causes unpleasant smelling gases.
The common potato has the opposite effect to yuca, the potato is part of the Solanaceae family, and contains plant compounds that encourages pain and inflammation, another main member of this infamous family is the tomato! Many people have found their aches and pains have improved by eliminating tomatoes, a long with eating healthier. The other attribute yuca has, is its rich source of absorb-able manganese, this helps in the process of repairing joints. Researchers have looked closely at this plants action and its affect on joints and cartilage, the amazing steroid like saponins strengthen the bowel flora of the intestines, breaking down organic body wastes like uric acid (which causes pain) and cleansing mineral deposits that might exist in the joints.
Native Americans used the soapy leaves from yuca for numerous conditions. Poultices or baths were used for skin sores and other diseases as well as for sprains. Certainly used in all sorts of inflammatory conditions.
Other uses – it acts as an astringent so will help to reduce bleeding. Some people find it extremely helpful as a mild laxative, encouraging bowel movements.
How to use yuca? Any recipe that calls for potatoes you can be substituted with yucca, just needs more cooking. First, peel of the rough brown skin, cut open and remove the hard core.
Boquete Bash
2lbs fresh yuca
Milk or you can use rice or soy milk
1 garlic clove, minced or crushed
½ cup of chopped cilantro
A squeeze of lemon
Salt and pepper to taste
A little extra virgin olive oil or coconut oil (optional)
Peel the yuca, cut into thick chunks. Cooking time is longer than for potatoes – cover with water and boil until soft. Drain completely (save the boiled water for soups etc) and add milk, garlic, cilantro, the squeeze of lemon, oil (optional), pepper, and salt. Mash and combine all the ingredients, add more milk if you need to, and serve with your favorite meat stew.
Read MoreWhy are people so resistant to changing their diets?
According to surveys there are many reasons or excuses people have why they can’t change their diet to help relieve their suffering.
1 Taste According to the research taste is the number one reason. We are such creatures of habit very reluctant to try new things. My mother is a typical example of this, many times after much persuasion she might try something new and actually like it. There are even times when she doesn’t dislike a food enough that she actually continues to consume that food and she eventually likes it. Our taste buds need time to adjust, and we need to be open to new things.
2 Convenience If it’s not convenient people won’t do it. That is why the food industry has made a huge fortune on convenience foods. The answer might be easy foods that are assembled so to speak.
Read MoreA-Z of powerful arthritis strategies
ARACHIDONIC ACID from too much meat in the diet sets up a chain of events that encourages inflammation and suffering within the body.
BOWL OF FRUIT keep one well stock in sight and easy to reach – out of sight out of mind. Most suffers find if they avoid oranges, their pain and stiffness eases.
CHLOROPHYLL is the green pigmentation in plants, fruits and vegetables it is a really powerful detoxifier.
DEADLY NIGHTSHADE family – many suffers have found great relief form pain and stiffness by not eating anything from the deadly nightshade family. Tomatoes seeded to be the worst offered but this can vary from person to person. Potatoes, pepper and eggplants are also included.
ENZYMES from fresh foods – are vital, they encourage healing and repair.
FIVE-A-DAY is the very minimum daily requirement that is given to the general public as a guide line, which most people ignore. Evidence shows few people eat that much in a week let alone a day!
GO GREEN, introduce less chemicals into your home you will feel so much better. Use aromatherapy instead of those chemical air fresheners. Use chemical-free house hold cleaners from most supermarkets these days. The less chemicals your body inhales absorbs or consumes – so less energy is used on dealing with the extra toxins and more is devoted to regeneration and repair.
HERBS and SPICES in your kitchen cupboard should be used as much as possible – they all have a positive effect on your health and many will improve digestion, circulation, ease inflammation, encourage healing, and so much more.
INFLAMMATION is a really big key to reducing your suffering. Take a look at the deadly nightshade family cut down on meat, avoid chemicals in foods, increase vitamin C rich foods, like most fruit and vegetables, and eat more oily fish.
JUNK – completely clear out your kitchen cupboards – sort out all the food you have stored. Throw out all the out of date stuff (there is always some), put aside all the unhealthy stuff – read all the ingredients labels carefully – do you really want to be eating that? Put it aside and give it all to charity. Make a list of all the healthy food you would like to replace it all with.
KEEP WRITING A food-mood journal has shown to help people sort out what is making their condition worse or better. It is like detective work every clue helps.
LIVER It’s a good idea to help the liver – dandelion tea, fresh lemon juice and milk thistle capsules.
MINERALS, it’s important to get enough minerals eat plenty of whole grain and seeds like sesame, millet, quinoa, buckwheat, etc
NUTS are a good thing to eat in moderation, due to the essential fatty acids that have anti-inflammatory properties and also help to ‘oil the body’ so to speak.
Important rules – never peanuts, only raw unroasted and unsalted nuts ie walnuts and almonds.
OFF THE COUCH – get moving anyway that suits you or anyway you can.
PLANT COMPOUNDS like anti-oxidants there have been reports for years that the lack of antioxidants speeds up aging and deterioration. Bio-flavonoids are also plant compounds that ensure healthy organs, veins, arteries, connective tissue. Bio-flavonoids also enhance the properties of vitamin C a natural anti-inflammatory and anti-histamine and is very important to the formation of connective tissue
QUESTION the hype like ‘take this capsule for three week and it will cure your arthritis’. Nothing is that easy if it were no one would e suffering any type of arthritis. It takes a concerted effort to change your lifestyle some people manage to become pain-free with continued vigilance while others have reduce and stiffness.
RELAX, everyone needs some R and R occasionally. Stress can increase pain and suffering by changing our body chemistry.Everyone has stress you need to find ways of handling it better.
SLEEP, that is good quality sleep has been proven to help people who are suffering to pain. Help you to cope better, find.
TASTE BUDS need re-educating, it’s important to get them on your side in your quest for better health and less suffering.
UNITE with someone, maybe you can get a friend to join you or a family member in your quest to get healthier it’s easier if you have support.
VOLUMIZE with more fresh food – they are detoxifying, full of nutrients to help with repair, bursting with enzymes encouraging healing.
WATER Research points out that a lot of people are dehydrated – drink more water and less tea, coffee, sodas etc and you will reduce stiffness, aches and pains. Just because you are not thirsty is not an indicator, the brain get confused between hunger and thirst signals, after years of poor food choices.
X-RATED All artificial chemical sweeteners should be banned from your diet – research has indicated that it can cause or increase aches and pains – besides it’s not a food, it’s a chemical, adding to your toxic load.
YOGURT Choose a natural plain yogurt – fully of good bacteria – helping to ensure autointoxication is reduced.
ZEST FOR LIFE. Change your thinking and your outlook. More laughter, start by watching more comedies – spend less time with miserable people. Laughing more encourages the body to produce more natural painkilling chemicals
Read MoreBeans, making them easier to digest
As an arthritis sufferer you may have read how cutting down on meat will help to relieve inflammation by cutting down on foods that encourage the production of arachidonic acids, certain prostaglandins, and hence inflammation and pain. I am not suggesting you need to become vegetarian but cutting down on meat and adding beans to your diet can be a positive move. However, some people find beans too difficult to digest. Here are some suggestions that you might find helps your situation.
Legume family - includes beans, peas, lentils and peanuts. They are also known as pulses, they are the mature seeds that grow inside a pod. Legumes are nutritious containing certain amino acids, vitamins and minerals plus plenty of fibre. They are a very important part of a healthy program.
Peanuts are also part of the legume family (but not recommended for regular consumption).
Beans in general can help prevent cancer because they are high in fibre and low in fat and calories. Half a cup serving contains more than 6 grams of fibre plus potassium, zinc, iron and B vitamins. Beans are a good source of protein though they do lack some essential amino acids. However adding grains to the meal will provide the essential amino acids that are missing. Studies have shown that the fibre in beans can lower blood cholesterol levels, reducing the risk of diabetes, heart attack and stroke. The phyto-chemicals in legumes protect us from all sorts of cancer. Their fibre helps to feed the ‘the friendly bacteria’ encouraging the correct bowel flora.
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There are more than 70 different varieties of legumes. Beans are an important part of every known cuisine. They have been used for 10,000 years. In comparison grains are the new kids on the block. |
As we get older our digestive system doesn’t work quite as well as it once did. If you are avoiding beans and lentils, you could be missing out on some very nutritious foods and their health giving properties because you are put of by ingestion, bloating and gas.
Digestibility
Soya beans – most difficult*
Other beans in general – fairly easy**
Lentils – easy***
Sprouted beans and lentils – very easy*****
Cooking beans correctly to reduce gas and improve digestibility.
Dry beans must first be soaked over night, 1 part beans to 4 parts water. Afterward the water MUST be thrown away as the gas-causing enzymes are released into the water while soaking them. Put the beans in plenty of fresh water, while cooking add seaweed or cumin seeds or fennel seeds or caraway seeds to make beans even easier to digest. They must be brought to the boil and continue to boil for 20 minutes without the lid on. Then cover with a lid and continue to simmer until soft. Cook large amounts and put the rest into the freezer, for when you are busy.
Lentils like other legumes are a good source of soluble and insoluble fibre. Lentils are a good source of minerals for nearly every organ in the body. They neutralise acids produced in the muscles and provide calcium, magnesium and phosphorus. They are also a rich source of potassium, zinc, folic acid, plus loads of fibre.
Lentils help to lower cholesterol, but this is only one of many benefits derived from eating lentils. However, lentils like most beans are an incomplete protein and for this reason need to be eaten with whole grains to provide all the eight essential amino acids. They can be used in soups, stews or made into vegetarian pates/dips or dahl. Recipes for dahl can be found in Indian cookbooks. The whole lentils can also be sprouted.
Lentils are found in different varieties – brown, green, very dark almost black, however the orange ones have had their skins removed and can not be sprouted.
Like beans they are very cleansing. As you can see form the list are they are easier to digest than beans.
Chickpeas support kidney function. Digestive cleansers and are a good source of calcium, magnesium, potassium, zinc, manganese, Vitamins B3, B5, B6 and folic acid. Chickpeas are used a lot in Middle Eastern and Indian cooking. The flour is known as gram flour.
Kidney beans are high in fibre, cleanse the digestive tract. Increase beneficial bacteria, removes excess cholesterol. They are a good source of calcium, magnesium, phosphorus, potassium and folic acid.
Mung beans are small round and green, a great heart and blood cleanser, excellent for detoxification. They are a good source of calcium, magnesium, iron, potassium, zinc, vitamin B3, vitamin B5 and folic acid.
Very easy to sprout, look up Sprouting
Peanuts are not nuts but legumes and do not grow on trees or bushes like nuts. Peanuts actually grow on the ground, hence its other name groundnut. They grow like peas in a pod. The Spanish first stumbled across peanuts in South America. Now China and India together produce more than 50 percent of the world’s peanuts. The US accounts for only 5 percent. Peanuts can slow down the metabolism of the liver, avoid if you are overweight. If you are unable to put on weight even though you eat a lot, add raw peanuts with their thin brown skins to your diet. Peanuts are heavily sprayed with agricultural chemicals.
If you still have trouble digesting beans, move to plan B – Sprouting. See article
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Did you know? The Americans eat enough peanut butter in a year to make 10 billion sandwiches!
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Make up your own mind on arthritis and the food connection
Sonia Jones ND from The Haven Spa and Health Clinic
I often read things that orthodox practitioners write about how there is no evidence that natural nutrition can make any difference to conditions like arthritis – yet there are thousands of people who have changed their lifestyles and have reaped the benefits of an almost pain-free life.
Over 20 years of helping people with arthritis with natural alternative treatments we have found people have become – more energetic, much more mobile, massively less pain and in some instances almost pain-free. For this to be achieved – it is important to take a multiple approach.
Of-course – several things you need to bearing mind?
Taking someone through therapeutic nutrition takes effort on the behalf of the practitioner and a monumental effort on behalf of the patient. It is so much easier to take a pill, whether it helps in the long term or not.
The second thing often the treatment program though difficult (from the point of view of giving up certain foods) is cheap compared to a lifetime of medication. We treat people who were spending a fortune each month on medication and are still suffering, whose quality of life was miserable.
Certainly the idea that you can make a few adjusts to your diet and your arthritis will go a way is not realistic.
Generally people who decry clinical nutritional therapy don’t fully understand the depth of it.
I read on some sites how diet has little affect and you should be looking at a “sensible” or “balanced”or even a “healthy” diet! I have done so many case studies over the last 20 years – noting in great detail what people eat and their symptoms (no matter how small as we work like detectives were all clues can be significant) who have a chronic condition of one type or another, but who thought they were eating a sensible or balanced diet. Yet when I asked these same people to just imagine for one moment they had show dogs that cost them their life’s savings, and this was now a business, their only income, their livelihood. Bearing in mind dogs will eat anything, would you feed these dogs on the same diet as yours. After some thought, they would definitely answer, NO. When asked why? They would say that is wasn’t good enough!!
For you to have show dogs that will come first or second, win prizes and earn you an income – they need to be in seriously tip top condition, in peak health, performance and appearance, which takes a lot of time and effort in many ways. From diet, special foods, supplements for dogs, exercise, rest, grooming, the right living conditions, as an owner you would educate yourself on all aspects of your dog’s health and well-being.
You owe it to yourself and your family to devote as much dedication and education to maintaining your health and vitality.
Maybe you have tried the ‘healthier eating approach’ – believe me what the the mass media report as a healthy diet is not nutritional therapy for your chronic condition.
What are your options for help -
A journal
One of the main things I have noticed over the 20 years – firstly people tell me they eat healthy, my arthritis can’t be due to my diet? So we got through everything they eat step by step and this the first time people have seen it all written down. The first thing people remark – well maybe my diet isn’t that healthy. I can guarantee it isn’t therapeutic enough to solve a chronic condition like arthritis.
Before you make any changes to your diet – start keeping a food, symptom and mood journal for one week write down absolutely everything you eat and drink, your symptoms, did you sleep well? did you get angry? if you smoke how many? how many hours watching TV, anything and everything.
After a week take some time and study closely what you have been eating and drinking – I think you will be surprised with the reality. Don’t be fooled into thinking that a little of this and a little of that doesn’t add up and have a profound affect.
Practitioner
Some people find it easier than others when it comes to self-help and figuring it all out. As we are all different and some people would rather work with a practitioner who deals in therapeutic nutrition – this could be naturopath or a nutritional therapist or a herbalist or an acupuncturist.
IMPORTANT before you make an appointment with who or what ever practitioner find out -
Do they actually look in-depth into your diet and recommend individual nutritional therapy. If they do advice herbs or supplements that it isn’t a bucket load. I have seen people who have seen alternative practitioner who have had very little nutritional advice BUT have come out of their office with a carrier bag full of vitamins, mineral, amino acids, herbs etc and spent a fortune. This not the idea – firstly get the nutrition right – therapeutic nutrition – and then some supplements – just a few. As the name suggests they are supplements.
There is no doubt that supplements help but the most profound affect on your condition is removing the foods and drinks that cause degeneration and replacing them with foods and drinks that help to regenerate. Supplements are a bonus and treatments (like acupuncture or reflexology) are the icing on the cake.
Don’t forget even if you opt to see a practitioner – your journal is still invaluable.
What if you cannot afford to see a practitioner and are some who would rather not go it alone with self-help.
Check out all the collages and universities – they have student clinics that are supervised by fully qualified practitioners – treatments and advice can be free or at a very small charge for over heads. This is worth checking out.
Books, CDs and DVDs
Books, CDs and DVDs are useful tools to learning – good author that use nutritional therapy that don’t just advocate a ‘healthy diet’ with a lot of mis-con-ceptions.
Here are a dozen books I recommend you read?
Patrick Holford – Food is better medicine than drugs
James Braly – Dangerous grains
Hidden food allergies
Sonia Jones ND – End the Food Confusion
Simply Reflexology
Udo Erasmus – Fats that heal and fats that kill
Bernard Jenson – Body chemistry and nutrition
Diet and detoxification
Superior health
Deepak Chopra – Perfect health
Ageless Body Ageless Mind
Creating Health
These can be bought new or often second hand at a very reasonable price.
I have recommended one book ‘Simple Reflexology’ the odd one out. It you do not have arthritis in your hands you can learn reflexology from this book and help to treat your own condition a long with nutritional therapy.
Read More
Arthritis & Pain Program at The Haven
