No More Back Pain
Written By Mike Saros
Issue 7

Table Of Contents:

1. Opening Comments: More Constructive Ways To Combat, Eliminate And Manage Each Cause Of Your Back Pain.
2. Articles of Interest
* BACK PAIN AND WATER: HOW MUCH SHOULD YOU DRINK EVERYDAY?
* BACK PAIN - THE DANGERS OF HIGH INSULIN AND SUGAR
3. TEN Back Relief Tips To Help You Get Rid Of Back Pain.
4. Affiliate Announcement
5. Next Newsletter

*****Please print this out and read it very closely. It will help you get rid of back pain.

Opening Comments:

Well, we are really making serious headway through the many questions I gave you to help determine your own cause(s) of back pain. Here is a small refresher of those questions. I hope so far you understand more about the reasons for your own back pain. Hopefully, you have practiced some of the methods or techniques in my newsletter to help you get rid of your back pain for good.

Questions To Determine Your Cause Of Back Pain/Circle All "Yes" Answers

1. Do I suffer from a congenital condition or was I born with a spinal condition?
2. Do I not pay attention to my posture either sitting or standing?
3. Do I not practice good posture either sitting or standing?
4. Have I suffered from a recent car accident or fall and subsequently experienced back pain not long after?
5. Do I do a lot of heavy lifting or bending over in my job or at home?
6. Do I perform an unnatural repetitive motion at work or at home?
7. Do I not practice safe lifting techniques?
8. Am I 20 pounds or more overweight?
9. Do I not eat enough fruits and vegetables?
10.Do I not drink enough water? 8-12 glasses per day?
11.Do I eat too many sweets and foods containing sugar?
12.Have I been diagnosed with osteoporosis or arthritis?
13.Do I lead a sedentary lifestyle? Am I a couch potato?
14.Am I under a lot of stress? Do I suffer with anxiety?
15.Do I have trouble sleeping?

In this issue of my newsletter I would like to look at questions 10 and 11 in order to determine more potential causes of back pain.

**Question 10**

Do I not drink enough water? 8-12 glasses per day? Yes!

Mike's Comments:

Does anyone actually measure the amount of water he or she drinks in a day? I really doubt it. Besides, we all have more important things to worry about, right? Well, if you think about it, drinking water is probably one of the most important things we do on an everyday basis. Water is the body's most essential nutrient. It utterly depends on it for survival. After all, roughly 60% of the human body is made up of water. Every cell in your body requires water for transporting oxygen and eliminating harmful wastes. Water also helps regulate our body temperature. It keeps us from overheating. Water protects our joints and the disks along our spine. It keeps them from wearing out so quickly which keeps us from experiencing back pain on a regular basis.

So it is very important to have a better understanding of how much water we drink daily. First of all, how much water SHOULD we drink on a daily basis? Answer: It varies. The standard rule of thumb over the years is 8-12 (8 fluid oz) glasses of water. However, recently 9-13 glasses is being recommended depending on whether you are male or female--Nine glasses of water per day for females and 13 glasses per day for males.

But what if a man is smaller than a woman? What if one person exercises more than another person? What if a person is sick and perspires a lot? What if a person drinks a lot of coffee or alcohol which makes him or her dehydrated? There are a lot of hidden variables or factors that make it ludicrous to think 9 glasses or 12 glasses of water is sufficient for the human body.

So what can we do to make sure we are getting enough water? Well, you MUST listen to your body? The number one sign of dehydration is thirst. If you are thirsty or experience dry mouth perhaps your body needs water because it is dehydrated. Also, Working up a good sweat at the gym or after exercise is usually a pretty good indication that your body needs water. Aches and pains in your joints and muscles; lower back pain; constipation and headaches are other indicators that your body is dehydrated. On the more unpleasant side, a strong odor or darker color to your urine probably means you are not getting enough water. So, listen to your body and drink up!

But what if your body isn't really saying a whole lot? In other words, your body isn't showing signs or symptoms of dehydration. Well, it probably means you are doing something right. You are probably drinking enough water. So keep up the good work.

One more thing: I usually find myself drinking a lot of water on three separate occassions-the day of and one or two days after an intense workout; during an illness or flu; and whenever I experience a bout of sciatica or back pain.

If my muscles are sore for whatever reason, I know they need water for a quick recovery. After all 70% of muscle is actually made up of water. So make sure you drink plenty of water because your muscles will need it.

Now, as a spinal stenosis sufferer I have learned several ways to manage my back pain. One of the ways I manage it is by taking care of my body. Drinking lots of water is a great way to help the muscles in your back including the discs in your back. It is so important to keep your discs hydrated so they can maintain their buoyancy and their integrity. If they dry up and lose their structure it is only going to cause you a lot of back pain in the future. So be sure to drink lots of water at all times but especially if you feel back pain on a frequent basis.

**Question 11**

Do I eat too many sweets and foods containing sugar? Yes!

Mike's Comments:

You probably know or at least have some idea that eating foods or sweets with a lot of sugar can lead to back pain as well as a multitude of other ailments. But do you know why? Well, it goes much deeper than "sugar makes us fat and being fat leads to back pain." There is a lot more to it than that. Perhaps if you truly understand why sugar can cause back pain you will be more aware and maybe even show more restraint the next time a co-worker or a friend tosses you a creme stick or glazed donut.

To help you understand a little better, let's look at a path of progression to see how "eating sweets" can lead to back pain. It all starts with that seemingly harmless decision to eat or drink a sweet that contains a lot of sugar. It could be a soda, donut, candy bar, hard candy,cookie, cake, pie, etc. The list is too long to mention all the foods with high sugar content. And granted it's ok to eat sweets once in a while. I mean life wouldn't be as fun without them; but a consistent diet of sweets will increase your chances for back pain. Let me explain.

Eating food increases your blood sugar levels. A higher blood sugar level increases your insulin levels. Insulin is a hormone secreted by your pancreas that bridges the gap between your body's cells and sugar. Basically insulin carries sugar (your cells' main energy source) to your body's cells so they can survive. Without insulin your cells would simply starve and die.

Normal levels of insulin are perfectly healthy. However, eating sweets and foods high in sugar dramatically increases your sugar level which dramatically increases your insulin levels beyond what is normal. An excess amount of insulin in the body can lead to a host of serious health problems. I have included an article in this newsletter that talks more about some of these potential health risk; but for the purpose of our discussion concerning back pain I will just talk about one of them.

One of the dangers of high insulin levels is the manifestation of a hormone called prostaglandins. Prostaglandins, manifested from an enzyme, are actually sent to areas of pain and inflammation in the body. They are the actual cause of your pain. Prostaglandins disturb your nerves and make you feel pain. Prostaglandins do this in order to attract white blood cells. White blood cells of course are the little soldiers of your immune system. They go to the areas of pain and inflammation to help your body resist and fight infection.

It is important to understand that not all prostaglandins are bad. Your body needs prostaglandins to act as a sort of wake up call for your immune system. They are also good because they help reduce the formation of blood clots that could lead to heart attack or stroke.

The problem lies in having too many prostaglandins. An overabundance of prostaglandins will cause you a lot of pain and inflammation.

If you would like to learn more about prostaglandins be sure to sign up for my FREE special tendonitis reports at www.TotalTendonitisRelief.com. This report shows you why prescription drugs, mainly CoX-2 inhibitors and NSAIDs are potentially dangerous and how you can seek a safer alternative for a healthier you.

I hope now you understand more why it is so important to stay away from sweets and foods with a lot of sugar. The less sweets and sugar-laden foods you eat, the less insulin your body will produce. The less insulin your body will produce, the less "bad" prostaglandins your body will produce which will minimize your pain and inflammation.

Thank you very much for reading and I will see you next time.

Articles Of Interest

WATER: HOW MUCH SHOULD YOU DRINK EVERYDAY?
From MayoClinic.com
Special to CNN.com

How much water should you drink each day? -- a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

Though no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Water is your body's principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

A couple of approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.

Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
Dietary recommendations. The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, it is generally the case that if you drink enough fluid so that you rarely feel thirsty and produce between one and two liters of colorless or slightly yellow urine a day, your fluid intake is probably adequate.

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

Exercise

The more you exercise, the more fluid you'll need to keep your body hydrated. An extra 1 or 2 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires additional fluid. How much additional fluid is needed depends on how much you sweat during the exercise, but 13 to26 ounces (or about 2 to 3 cups) an hour will generally be adequate, unless the weather is exceptionally warm.

During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Fluid also should be replaced after exercise. Drinking 16 ounces of fluid per pound of body weight lost during exercise is recommended.

Environment

Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 2,500 meters (8,200 feet) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

Illnesses or health conditions

Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade, Powerade or Ceralyte. Certain conditions, including bladder infections or urinary tract stones, also require increased water intake. On the other hand, certain conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.

Pregnancy or breast-feeding

Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are lost especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.4 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.0 liters (about 12.5 cups) of fluids a day.

Beyond the tap: Other sources of water

Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to satisfy your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds.

For example, many fruits and vegetables -- such as watermelon and cucumbers -- are nearly 100 percent water by weight. Beverages such as milk and juice are also comprised mostly of water. Even beer, wine and caffeinated beverages such as coffee, tea or soda can contribute, but these should not be a major portion of your daily total fluid intake. Water is one of your best bets because it's calorie-free, inexpensive and readily available.

Dehydration and complications

Failing to take in more water than your body uses can lead to dehydration. Even mild dehydration -- as little as a 1 percent to 2 percent loss of your body weight -- can sap your energy and make you tired. Common causes of dehydration include strenuous activity, excessive sweating, vomiting and diarrhea.

Signs and symptoms of dehydration include:

* Mild to excessive thirst
* Fatigue
* Headache
* Dry mouth
* Little or no urination
* Muscle weakness
* Dizziness
* Lightheadedness
* Mild dehydration rarely results in complications -- as long as the fluid is replaced quickly -- but more-severe cases can be life-threatening, especially in the very young and the elderly. In extreme situations, fluids or electrolytes may need to be delivered intravenously.

Staying safely hydrated

It's generally not a good idea to use thirst alone as a guide for when to drink. By the time one becomes thirsty, it is possible to already be slightly dehydrated. Further, be aware that as you get older your body is less able to sense dehydration and send your brain signals of thirst. Excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either.

To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following:

-Drink a glass of water with each meal and between each meal.
-Hydrate before, during and after exercise.
-Substitute sparkling water for alcoholic drinks at social gatherings.
-If you drink water from a bottle, thoroughly clean or replace the bottle often. Refill only bottles that are designed for reuse.

Though uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in a condition called hyponatremia (low sodium levels in the blood). Endurance athletes -- such as marathon runners -- who drink large amounts of water are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who consume an average American diet.

If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's best for you.

Mike's Comments:

I think we all know that drinking water and staying hydrated is important but perhaps we don't practice it as much as we should. Over the years not drinking enough water can have ill effects on our joints, the disks in our back, our muscles, and our overall health. So please be aware of how much or how little water you drink. Your back will only thank you for it.

THE DANGERS OF HIGH INSULIN AND SUGAR
From: Healthy Family Talk Radio
Christine Horner, MD

It's estimated that the average American eats almost his or her entire body weight in sugar every year. Cancer cells love sugar. It's their preferred fuel. The more sugar you eat, the faster cancer cells grow. Your pancreas responds to sugar by releasing insulin, the hormone that escorts sugar into your cells. When you eat refined simple sugars, such as white table sugar, candy, cookies, or other sugar-laden foods, your blood sugar levels rise very quickly. Your pancreas responds by releasing a lot of insulin. That's not good. High insulin levels are one of the biggest risk factors and promoters of breast cancer. Women with high insulin levels have a 283 percent greater risk of breast cancer.

When it comes to breast cancer, insulin is no friend. One of the biggest reasons is due to the fact that both normal breast cells and cancer cells have insulin receptors on them. When insulin attaches to its receptor, it has the same effect as when estrogen attaches to its receptor; it causes cells to start dividing. The higher your insulin levels are, the faster your breast cells will divide; the faster they divide, the higher your risk of breast cancer is and the faster any existing cancer cells will grow.

There's also another detriment that high insulin levels can inflict. It makes more estrogen available to attach to the estrogen receptors in breast tissue. Insulin regulates how much of the estrogen in your blood is available to attach to estrogen receptors in your breast tissue. When estrogen travels in the blood, it either travels alone seeking an estrogen receptor, or it travels with a partner, a protein binder, that prevents it from attaching to an estrogen receptor. Insulin regulates the number of protein binders in the blood. So, the higher your insulin levels are, the fewer the number of protein binders there will be and therefore the more free estrogen that will be available to attach to estrogen receptors.

In other words, when your insulin levels are up, free-estrogen levels are up, and both of them speed up cell division. That's why high insulin levels increase your risk of breast cancer so much. Eating sugar increases your risk of breast cancer in another way. It delivers a major blow to your immune system with the force of a prize fighter. Your immune system is your natural defense against such invaders as bacteria, viruses and cancer cells. Research shows that right after you eat a high-sugar meal, your immune system function drops drastically. Sugar decreases T lymphocyte (a type of white blood cell), function by 50-94 percent. This effect lasts for a minimum of five hours. This means that right after you've eaten a lot of sugar, your body's ability to fight off invaders or destroy cancer cells is tremendously weakened for several hours.

Over a period of time, eating too much sugar can create imbalances that lead to two more deadly diseases: obesity and diabetes. Both of these diseases dangerously increase your risk of breast cancer and their rates have alarmingly increased in the United States in the past two decades. An estimated 60 percent of the adult population are overweight and 5 percent have diabetes. Of those people who have diabetes, 90 percent are also overweight. Not only do these diseases increase your risk of breast cancer, but they also increase your risk of heart disease, high blood pressure, poor circulation, stroke and infection.

A study conducted by Harvard Medical School (2004) found that women who ate high-glycemic foods that increase blood glucose levels as teenagers had a higher incidence of breast cancer later in life. So, encouraging your teenage daughter to cut back on sugar will help her to lower her risk of breast cancer for the rest of her life.

If you have a sweet tooth, you'll be relieved to know that you don't have to deprive yourself. There are a several natural sweeteners that taste great, and better yet, research has shown that instead of being dangerous to your health, they actually have several wonderful health-supporting qualities: Stevia lowers blood pressure and blood sugar in type 2 diabetics; Luo Han Guo alleviates coughs, sore throats, and upper respiratory-tract infections; Xylitol reduces bone loss, plaque on teeth, dental caries, infections in the mouth and nasopharynx, and promotes remineralization of tooth enamel.

Mike's Comments:

I think the most alarming statistic here is that "women with high insulin levels have a 283% greater risk of breast cancer." That is absolutely astonishing. No wonder so many women are at risk. Dr. Horner also makes mention here the devastating effect high insulin has on the body's immune system. If your body is battling cancer or an illness or it is vulnerable to illness already, high insulin levels disable your immune system and increase your chances of getting cancer or becoming ill. So you can see that reducing your sugar intake and decreasing your insulin levels is beneficial in more ways than just getting rid of back pain.

Mike's Back Pain Tips

I thought I would change things up a bit this time. I would like to throw out some helpful back pain tips that you should always keep in mind if you want to live completely back pain-free!

1. Stay positive no matter what.
2. Don't let anyone say you can't do something because you have a bad back!
3. Identify the root of the problem.
4. Make a commitment to take action to help your back.
5. Treat your back pain as a challenge rather than an obstacle.
6. Take a vacation or find a way to relieve unnecessary stress.
7. Quit smoking!
8. Be aware that you will have to make sacrifices for your back.
9. Be aware of your posture either sitting or standing.
10. Practice keeping and maintaining good posture.

Unfortunately you are the only one who really knows your OWN back pain. Nobody is going to help you as much as yourself. First, learn as much as you can about your own back pain. Everyone suffers back pain for different reasons. Once you learn why you are suffering with back pain, learn how to treat it effectively and TAKE ACTION! Stay positive and persistent no matter what. A negative attitude is only going to make your back feel so much worse. You must understand that you will have to make sacrifices for your back. I'm talking about eating better, exercising on a more regular basis, sitting upright instead of slouching, etc. Doing all of these things can only help you get rid of back pain.

Affiliate Announcement

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Next Newsletter

Next time we will look at questions 12 and 13. What can people do who suffer with osteoporosis and/or arthritis. What can be done to help these kinds of back pain sufferers? Also, we will look at the couch potato. Why does lying on the couch or leading such a sedentary lifestyle cause back pain. I think we already know but what can be done about it as well. What are some things sedentary folks can try to help get rid of their back pain? Next time, I will have reader feedback and more back pain tips as well.

Quick Note

If you send me an email, please leave your full name or initials along with place of residence. I would like to include this in the reader feedback/questions section of the newsletter. Also if you have any other suggestions to make my newsletter better, please let me know at mike@exclusivehealthproducts.com.
* For customer inquiries please email customerservice@exclusivehealthproducts.com

Thanks so much for reading and I will talk to you next time.

Sincerely,

Mike Saros
Former Back Pain Sufferer

P.S. Visit www.SecretsToAPainFreeBack.com to learn more about ending your back pain.

P.S.S. Visit www.BackReliefElite.com for the greatest natural remedy for back pain.