No More Back Pain
Written By Mike Saros
Issue 8
Table Of Contents:
1. Special Announcement
2. Opening Comments: More Constructive Ways To Combat, Eliminate And Manage
Each Cause Of Your Back Pain.
3. Articles of Interest
9 WAYS TO MAKE YOUR SALAD...SUPER
YOUR HEALTH/ALTERNATIVE MEDICINE: ENSURING THE OMEGA BALANCE
4. TEN Back Relief Tips To Help You Get Rid Of Back Pain.
5. Affiliate Announcement
6. Next Newsletter
Special Announcement:
Wow! I just had my very first back pain teleseminar with Jeff Brown, founder of Exclusive Health products. I have received so much positive feedback and I'm so glad I was able to help a lot of people with their back pain.
If you missed it don't worry because the entire back pain teleseminar is being replayed at www.secretstoapainfreeback.com/backpainteleseminar.htm
Go there right now to hear that teleseminar plus a few other surprises.
Opening Comments:
Well, we are really making serious headway thru 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 question 12 in order to determine more potential causes of back pain.
**Question 12**
Have I been diagnosed with osteoporosis or arthritis such as rheumatoid arthritis or osteoarthritis? Yes!
Mike's Comments:
OSTEOPOROSIS
Osteoporosis is a major health threat for mostly millions of postmenopausal women. It is a bone disease that causes bones to break down and become brittle to the point where they are at high risk for fracture. Those who are very thin or have a small frame are at high risk for osteoporosis. Other high risk factors include having a family history of the disease; having had early menopause; having a low calcium intake (less than 1000 mg per day); having a low Vitamin D intake (not getting at least 400 I.U.'s per day); consuming too much meat or concentrated protein; not being physically active; being a smoker; and consuming too much alcohol, soda and/or coffee. Early signs of osteoporosis may start with sharp lower back pain which could mean a stress fracture. Signs of diminished height or a humpback look (kyphosis) is a good indication that the bones of the spine are losing substance and becoming porous.
Osteoporosis Management and Prevention Techniques
As you know I am a huge believer in a maintaining a strong nutrition plan and regular exercise routine. For strong and healthy bones, you absolutely must follow a strict nutrition plan that includes at most 1000 to 1200 mg per day of calcium and at least 400 International Units I.U.'s of Vitamin D EACH DAY. Be sure to eat a well-balanced diet of breads, fruits/veggies, and fish for adequate magnesium intake as well.
Good sources of calcium include low-fat dairy products; dark green, leafy vegetables; and calcium-fortified foods and beverages. Also, supplements can help ensure that the calcium requirement is met each day. Calcium citrate is the best form of calcium to take in supplement form.
Vitamin D, necessary for calcium absorption in the bones, is synthesized in the skin through exposure to sunlight. While many people are able to obtain enough vitamin D naturally, older individuals are often deficient in this vitamin. This is partly because they spend limited time outdoors. Such individuals may require vitamin D supplements in order to ensure an adequate daily intake.
Because meat or concentrated protein has a tendency to pull calcium out of bones, it is a good idea to eat less meat and get more protein from vegetable sources. If you are concerned about iron deficiency, you can get a good source of iron from whole grains, cooked beans, apricots and prunes. Never take an iron supplement.
Like muscle, bone is living tissue that responds to exercise by becoming stronger. The best exercise for your bones and osteoporosis prevention is weight-bearing exercise that forces you to work against gravity. Some examples include walking, climbing stairs, lifting weights, and dancing.
Also, for postmenopausal women or women showing signs of menopause or women who are hormone deficient in estrogen, it is a good idea to increase your estrogen level or make sure it is well-balanced in your body since low levels could lead to loss of bone density.
OSTEOARTHRITIS
Osteoarthritis is one of the leading causes of back pain for people. Osteoarthritis, especially seen in older people, is the breaking down of cartilage, disks, joints and synovial fluid that allows our body freedom of motion. Osteoarthritis mostly affects cartilage, the hard but slippery tissue that covers the ends of bones where they meet to form a joint. Healthy cartilage allows bones to glide over one another. It also absorbs energy from the shock of physical movement. In osteoarthritis, the surface layer of cartilage breaks down and wears away. This allows bones under the cartilage to rub together, causing pain, swelling, and loss of motion of the joint. Over time, the joint may lose its normal shape. Also, small deposits of bone - called osteophytes or bone spurs - may grow on the edges of the joint. Bits of bone or cartilage can break off and float inside the joint space. This causes more pain and damage.
Osteoarthritis Management And Prevention Techniques
Once again I must stress the importance of nutrition and exercise to help manage and prevent osteoarthritis. Eat plenty of a variety of fruits and vegetables preferably organic. Eat lots of berries because they have anti-oxidants which help relieve pain and inflammation. Eat a lot of fish with Omega-3 Essential Fatty acids. Avoid saturated fats especially trans fat. Eat more whole grains, nuts and seeds. Try to stay away from any refined flours, pastas or rices. Drink plenty of water to help lubricate joints and disks. It is also good to take a glucosamine, chondroitin or MSM supplement for joint/cartilage support and pain reduction.
Be sure to do some form of light aerobic exercise that won't be so hard on your body such as swimming, cycling, using an elliptical machine and/or a stairmaster. Even going for a walk is very important and DOES count as exercise. So just get up and move. Studies show that osteoarthritis sufferers can reduce their level of pain and discomfort with just 3 months of regular aerobic exercise.
RHEUMATOID ARTHRITIS
Rheumatoid arthritis is an autoimmune disease, a disorder in which the body attacks its own healthy cells and tissues. The disease occurs in all racial and ethnic groups, but affects two to three times as many women as men. Rheumatoid arthritis is more commonly found in older individuals, although the disease typically begins in middle age. Children and young adults can also be affected.
When someone has rheumatoid arthritis, the membranes around his or her joints become inflamed and release enzymes that cause the surrounding cartilage and bone to wear away. In severe cases, other tissues and body organs also can be affected. Individuals with rheumatoid arthritis often experience pain, swelling, and stiffness in their joints, especially those in the hands and feet. Motion can be limited in the affected joints, curtailing one's ability to accomplish even the most basic everyday tasks. About one-quarter of those with rheumatoid arthritis develop nodules (bumps) that grow under the skin, usually close to the joints. Fatigue, anemia (low red blood cell count), neck pain, and dry eyes and mouth can also occur in individuals with the disease. Some may even feel sick, tired and feverish.
Rheumatoid Arthritis Management And Prevention Techniques
Eat a lot of Omega-3 essential fatty acids to help ease pain and inflammation naturally. Eat a lot of fresh fish including salmon, halibut and tuna. Use Extra Virgin Olive Oil (a good source of fats) for cooking or marinating fish. Eat a lot of berries with anti-oxidants. Decrease your consumption of saturated fats especially trans fat. Since your rheumatoid arthritis could be the result of a food allergy, limit your intake of refined sugars/flour and dairy products. Finally, limit your intake of stimulants.
Exercising can be challenging for people with rheumatoid arthritis, and it needs to be balanced with rest when the disease is active. However, regular exercises such as walking can help prevent bone loss and, by enhancing balance and flexibility, can also reduce the likelihood of falling and breaking a bone. Exercise is also important for preserving joint mobility.
FINAL COMMENTS: THIS IS VERY IMPORTANT SO LISTEN UP. Among about 50 other medical conditions including heart attack and stroke, osteoporosis and arthritis are directly linked to high levels of homocysteine levels in the blood. Homocysteine is a type of protein that should only be measured in very low levels in the body for optimum health. People with high levels of homocysteine increase their risks for a host of medical diseases and complications. In fact it is now considered one of the predictors of life expectancy. That is why it is so important to maintain low levels of this protein in your blood. You can do this by doing everything aforementioned and also by supplementing with folic acid and B complex vitamins. This is absolutely essential for optimum health not to mention osteoporosis and arthritis prevention and management.
JUST SO YOU KNOW:
Exclusive Health Products is now introducing a complete Omega-3 Supplement for optimum heart and cardiovascular health. It contains the right balance of Omega-3's and Omega-6's such as fish oil, flaxseed, Evening Primrose Oil, and Borage Seed Oil which help you relieve pain and inflammation naturally. It contains garlic which is extremely healthy for your heart and cardiovascular system. It contains superfoods or super anti-oxidants in Chlorella and Spirulina which will help you relieve pain and inflammation naturally. It contains grape seed extract which is another huge anti-oxidant as much as 10 times as powerful as Vitamin C. And don't worry, this formula also contains folic acid and other B vitamins to make sure your homocysteine levels are reduced so you maintain optimum health.
Mike's personal opinion about Omega-3 Exclusive:
It is my personal belief that Omega-3 Exclusive is the most important supplement you could ever take if you want to live your life to the fullest. Don't get me wrong. You need to exercise and eat right but Omega-3 Exclusive is the most wonderful tool at your disposal for supplementing your lifestyle so you maintain optimum health. This is truly the greatest product Exclusive Health Products has ever created for maintaining optimum health. Get it today!
Goto www.secretstoapainfreeback.com/backpainteleseminar.htm to get Omega-3 Exclusive today!
Articles Of Interest
9 WAYS TO MAKE YOUR SALAD...SUPER
By Madeleine Bailey
www.icscotland.co.uk
Here's our guide to the best salad superfoods. You'll soon be throwing
pomegranate seeds and red cabbage in with your lettuce leaves for those
extra health-boosting goodies.
1 CHERRY TOMATOES
These juicy bites will do much more than refresh your taste buds. Tomatoes are packed with a red substance called lycopene, which can reduce the risk of prostate cancer by up to 35 per cent. Further studies suggest that they also help prevent breast, bowel and pancreatic cancer as well as heart disease.
Try... eating with heart-healthy fats such as avocado, olive oil or nuts, which aid absorption of lycopene.
2 LEAFY GREENS
You may have hated the soggy spinach your mum, but served raw it's fresh and tasty. Plus it's packed with folate, a B vitamin that helps keep body cells healthy, prevents anaemia and breaks down homocysteine, an amino acid that increases risk of heart disease.
Spinach also contains disease-fighting substances which protect your eyes from age-related macular degeneration, the most common cause of blindness in the elderly.
Try... adding a few basil leaves. This herb has anti-inflammatory properties and can help relieve wind and stomach cramps. If you're eating in the evening, include a good portion of lettuce, which contains sleep-inducing lactucin.
3 CUCUMBER
Wonderfully low in calories, cucumber is high in water, vital for stopping you wilting in the heat. It also contains silica and vitamin C, essential for glowing, healthy skin, plus potassium, which can help control blood pressure, and magnesium for healthy bones.
Try... cutting it into strips or slices, but don't peel. The skin contains most of the nutrients, plus fibre to keep you regular.
4 ONIONS
Raw onions may not do much for your breath, but they have loads of health benefits. Great for diabetics, they contain high levels of chromium, which helps cells respond to insulin, the hormone controlling blood sugar.
Regularly eating them can reduce your risk of heart disease by 20 per cent because they lower cholesterol and blood pressure. And people who eat onions twice a week will significantly reduce their risk of colon cancer, thanks to a flavonoid (disease-fighting compound) called quercetin. This has been found to halt the growth of tumours in animals and protect colon cells. It can also reduce inflammation, easing osteo- and rheumatoid arthritis symptoms.
Try... chopped-up spring onions or red onions, which look pretty and taste milder.
5 PEPPERS
The secret is to include a mix of red, yellow, orange and green peppers in your salads. The brighter the contents of your salad bowl the better. An Italian study found peppers can cut the risk of cataracts, probably owing to their vitamin C and beta carotene. These anti-ageing nutrients also help combat the build-up of cholesterol in the arteries and keep your skin in condition.
Red peppers contain cancer-fighting lycopene as well as a chemical that can reduce the risk of lung cancer in smokers by up to 37 per cent, according to a large Chinese study.
Try... grilling peppers, then drizzling with olive oil. You can also microwave them with olive oil for two minutes.
6 AVOCADO
It's no coincidence this is used in beauty products. It's a good source of vitamin E, which helps to regenerate the skin, speeding up healing and preventing scarring. It also contains oleic acid, a monounsaturated fat, which helps reduce cholesterol, improves circulation and has been found to protect nst breast cancer.
Try... a lemon juice dressing to stop them turning brown.
7 NUTS AND SEEDS
Nuts are a good source of unsaturated fats and a wide range of minerals. Cashews are especially high in copper and magnesium, necessary for bones, the immune system and a healthy thyroid gland, which controls most bodily functions. Sprinkle over a few sesame seeds and besides getting a deliciously nutty flavour you'll benefit from a substance called samin, which protects the liver. The seeds are also high in manganese, a mineral which promotes fertility.
Try... sprinkling them over any salad - it's an instant way to make it healthy.
8 RED CABBAGE
If you want enhance your mental health, add red cabbage to your salad. It contains anthocyanins - red and blue pigments that protect the brain from Alzheimer's disease. Red cabbage contains seven to eight times more anti-ageing nutrients than white - and it makes your salad look much prettier.
Try... slicing the cabbage very finely as it can be chewy when eaten raw. Better still, use a food processor.
9 POMEGRANATES
These red fruits have multiple health and beauty benefits. They contain anthocyanins, which can help to avoid spider veins.
They could significantly slow the development of prostate cancer in mice, and another study found that pomegranate extract can protect cartilage from deterioration so could slow down osteoarthritis. Simply cut the pomegranate in half, scoop out the flesh then mix it in.
Try...adding some olive oil to pomegranate juice to make a tangy salad
dressing.
Mike's Comments: Look, it is no secret. Eating better is not just a hobby or something you should do. It is something absolutely positively essential if you want to be pain-free. Every night gather up some fresh vegetables and make a nice salad to go along with your dinner. In fact, make this your dinner or supper. Eat a wide variety of different fruits and vegetables everyday, drink lots of water and take a good Omega 3 supplement. You will be well on your way to living a long and happy life pain-free.
YOUR HEALTH/ALTERNATIVE MEDICINE: ENSURING THE OMEGA
BALANCE
08 Oct 2006
Rajen M.
www.nst.com
THROUGHOUT our history we have ingested an approximate equal proportion (1:1 ratio) of Omega-6 to Omega-3 fatty acids. These essential fatty acids are two of 49 known essential nutrients. These substances cannot be synthesised by the body and must come from food.
Omega 3 and 6 fatty acids have opposing effects -- the "yin" and "yang". These fatty acids need to be equal in concentration in body tissues as they check each other in a delicate balance to regulate thousands of metabolic functions through prostaglandin pathways. (Fig. 1) Nearly every biologic function is somehow interconnected with the delicate balance between Omega-6 and Omega-3.
Inflammation
Omega-3s are powerfully involved in the control of inflammation, cardiovascular health, allergic reactivity, immune response, hormone modulation, intelligence and behavioUr. The rapid change in dietary fat ingestion, where we take Omega 6 far in excess of Omega 3, in the last 50-100 years has bewildered human bio-physiology. See Figure 2
Diets high in Omega-6 oils at the expense of Omega-3 promote inflammation. Omega-3s are strongly anti-inflammatory. As a result, Omega-6 has been coined as "bad" and Omega-3 as "good". In fact both are essential for human health. It is the balance of the two in relation to each other that is important. Dominant Omega-6 in the body can create a situation that promotes chronic inflammation, propagation of cancer, heart disease, stroke, diabetes, arthritis and auto-immunity.
Landmark study
Japanese researchers have discovered the leading cause of westernised degenerative diseases. Their work has gone far to confirm that degenerative diseases are due to a drastic reduction in the intake of Omega-3 in relation to Omega-6. Their findings came from a review of over 500 peer-reviewed studies. These is the words of the Japanese researchers themselves from the study summary:
"In this review, we summarize the evidence which indicates that increased dietary linoleic acid (Omega-6) and relative Omega-3 deficiency are major risk factors for western-type cancers cardiovascular and cerebrovascular diseases and also for allergic hyper-reactivity. We also raise the possibility that a relative Omega-3 deficiency may be affecting the behavioral patterns of a proportion of the young generations in industrialized countries."
It is proposed that dietary intervention with Omega-3 supplementation, and the reduction of Omega-6 in the diet - could successfully reverse rising trend toward westernized degenerative diseases in Japan, and the world.
About 100 years ago, the introduction of the screw-nut expeller press for the processing of vegetable/seed oils was developed. Vegetable oils and seeds are dominant in Omega-6 fatty acids, but most are completely devoid of complementary Omega-3 fatty acids. The processing of oils derived from corn, soy, safflower and sunflower created an extremely concentrated source of Omega-6, at the expense of Omega-3.
Modern methods of animal husbandry were developed to purposely fatten livestock for slaughter. The protocol involves feeding livestock with carbo- hydrate rich grains rich in Omega-6 and devoid of Omega-3. Thus, the meat of domestic livestock has more Omega-6, at the expense of Omega-3. Eggs, once a good source of Omega-3, have also fallen victim to the same progress. Chickens, like cattle, are fed a diet absent of Omega-3, and as a result their eggs are also deficient.
This has resulted in a major reduction of Omega-3 in the food supply. At the same time, there has been an increase of commercially processed and refined Omega-6. With the exception of the trace amount of Omega-3 found in greens, sea-vegetables and some nuts and seeds, dietary sources are nil to none. The exception comes in the form of deep water ocean fish and flaxseeds. Unfortunately modern day dietary habits have shifted from whole-foods to that of highly refined foodstuffs, domesticated meats and soft-drinks. Consequently, very little Omega-3 is consumed in the average diet.
Back to balance
Rapid changes in food processing technology and animal husbandry have created a severe imbalance of Omega-6 to Omega-3. This cannot be easily corrected through dietary modification alone. However, the good news is that we can work to correct this imbalance in our body by supplementing our diet with Omega-3.
Currently the ratio of Omega-6 to Omega-3 in the American Diet ranges from 10/1 to 20/1, and in Japan 4/1 -- all grossly in favor of Omega-6. In North America, Omega-6 constitutes 7 per cent of calories consumed or about 15 grams per day! This is way in excess.
There are two things you can do:
* Reduce you intake of omega 6 -- the "bad" omega oil. Consciously limit the amount of Omega-6 in the diet. This can be accomplished by limiting the use of Omega-6 dominant vegetable oils such as safflower, sunflower, soy and corn oils. Nearly all processed foods contain Omega-6 usually, but not always in the form of "partially" hydrogenated oil.
* Increase you intake of Omega-3. The only way back to balance is by consumption of oils rich in Omega-3.
You can increase your intake in two ways -- by food and supplements. The two rich natural sources of Omega 3 are fish and flax oil. However, the big issue with fish is the toxins that pollute our oceans. Furthermore, avoid frying fish as it destroys the level and structure of the omega 3 contained.
The other away is to take fish oil as a supplement. This way, you get a fixed and regular supply of your daily omega 3 fatty acids. However, fish oil supplements are themselves contaminated. This was recently highlighted by a very public recall of a leading fish oil brand in the United Kingdom, Singapore and Hong Kong as it was found to contain higher than allowed levels of dioxin -- a potential carcinogen.
You should look at taking two to three grams of omega 3 fatty acids daily. As such, you should look for higher strength omega 3 supplements.
Make sure you fish oil supplements are in amber glass bottles. The amber keeps the light out. The glass keeps the temperature more constant. It also prevent rancidity and oxidation - the big problem with fish oil which are highly unstable.
Key points
* Omega 3 and Omega 6 are essential fatty acids with powerful opposing effects
* Omega 6 causes inflammation and omega 3 is anti-inflammatory
* They should be in a 1:1 balance
* Modern day nutrition had lead to this balance being severely affected leading to excess in omega 6
* This as lead to many modern diseases of degeneration and inflammation
* To address this balance you need to cut omega 6 intake and increase omega 3 intake
* Rich sources of Omega 3 are fish and flax
* When supplementing with fish oil take supplements that are molecularly distilled (toxin free), higher strength and packed in amber glass bottles.
Mike's Comments: If you haven't heard, Omega-3's help relieve pain and inflammation. They help your body reach a proper balance of essential fatty acids. Omega 3's improve your heart and cardiovascular system which speeds up blood flow to facilitate natural healing. Eat lots of fresh fish preferably not farm raised as well as leafy green vegetables and nuts like walnuts, almonds, cashews, etc.
Mike's Back Pain Tips
Here are 10 more back pain tips for a pain-free back.
1. Don't slump forward when sitting or standing.
2. If you sit at work, stand and stretch several times throughout the
day.
3. Practice walking with your shoulders slightly back and your chest out.
4. Practice standing without leaning to one side to keep your spine properly
aligned.
5. Make sure you take deep regular breaths when you stretch your back.
6. Don't lift anything too heavy by yourself.
7. If something looks too heavy, ask a friend to help you lift it. If
a friend isn't available offer to pay someone 5 bucks. It worked for me
once. Don't worry...they won't make you pay them.
8. When lifting, always keep a little flex in your knees. Never lock the
knees.
9. When lifting, keep your weight on the heels or balls of your feet.
Never your toes.
10. When lifting, keep your midsection flexed
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
It is finally available right now. If you or someone you know owns a
website and would like to become an affiliate of Exclusive Health Products
or Back Relief Elite, please goto www.ExclusiveHealthAffiliates.com
Signing up is quick and easy.
Next Newsletter
Next time we will look at question 13...Do I live a sedentary lifestyle? I wanted to get into that this time but arthritis was a pretty big topic by itself. So next time we will talk about that. I think we all know a couch potato if we aren't one already. Now of course a sedentary person should eat right but what are some other things that they can do to get rid of back pain? I will discuss that next time. Thanks so much for reading and I will talk to you next time.
By the way, if you did not hear the back pain teleseminar you can hear it in its entirety at
http://www.secretstoapainfreeback.com/backpainteleseminar.htm
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
Sincerely,
Mike Saros
No More Back Pain
Check out www.BackReliefElite.com To End Your Back Pain Naturally!
Check out www.GreatNightSleep.com For A Great Night Sleep Naturally!
Check out www.SecretsToAPainFreeBack.com to try my "Power-Pack!"
LINKS
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