If you have stiff, painful joints you can help yourself the holistic way with a number of natural remedies and therapies.

The main forms of arthritis are rheumatoid arthritis and osteoarthritis. Rheumatoid arthritis is caused when the lining around a joint becomes inflamed. This usually affects the same joint on both sides of the body, such as both hips. Osteoarthritis occurs when cartilage around bones wears thin and their rough edges rub together, causing pain and swelling. Young people, especially those who smoke, are more likely to experience rheumatoid arthritis with osteoarthritis more common in older people, or those who have damaged joints through injury or excessive sports. Both types are usually treated with anti-inflammatory drugs and painkillers, which can have side effects, but you can also ease symptoms naturally:

 

• Exercise: Regular exercise has been shown to increase joint mobility and flexibility in arthritis suffers. It can also help keep weight down as being overweight puts extra pressure on bones and joints. Studies have found that yoga in particular offers pain relief but don’t do a session when your joints are inflamed and inform your teacher of your condition.
• Hydrotherapy: Water exercises a few times a week can help control the amount of pain you have. Exercising in water is non-impact, so this way there is no shock to the joints which cause pain. Also while you are in the water there is less chance to hurt yourself because you won’t fall.
• Physical/Heat/Massage/Relaxation Therapy: Arthritis is pain in the joint area and it can strike in any part of the body where joints exist. This pain isn’t always the result of damaged joints. It can be caused by overworked tendons, a build-up of scar tissue, frayed nerves and tense muscles. These types of therapies are oftentimes effective because they generally are designed to focus on the affected area. Rubbing and kneading, applying heat, or using a walker or other type of device designed to improve mobility and posture can all help to promote improved blood circulation and loosen overly tight areas. The goal of these types of therapies is to work on the root of the pain and hopefully, after repeated treatments if necessary, make the pain disappear permanently.
• Nutrition: Because arthritis is an inflammatory disease you need to eat foods with anti-inflammatory actions such as omega 3 fatty acids. Eat omega 3 rich oily fish or nuts and seeds such as pumpkin and sesame several times a week and up your intake of complex carbohydrates such as grains, fruits, peas and beans and dark green leafy vegetables. You should also eat plenty of red and purple berries as these are packed with antioxidants. It may also help to avoid wheat as this can lead to inflammation and aggravate symptoms. Finally, studies show that vegetarian meals may ease inflammation so cutting out meat, especially red meat, is strongly advised. 
• Supplements: A number of nutrients may be able to ease arthritis. Bromelain, an anti-inflammatory enzyme found in pineapples can help. Ginger has been found to have anti-inflammatory properties as have omega 3 supplements. According to neurologists at the University of Pittsburgh, omega 3 supplements may work just as well as prescription drugs to ease arthritis pain. (I use Omega 3 Plus fatty acid supplement in the clinic as it is a good combination of both EPA and DHA – see the Resources Page). 

 

A recent study from the University of North Carolina at Chapel Hill also found that there appeared to be a clear relationship between selenium and osteoarthritis. A 2001 study of patients with knee arthritis found that an extract of ginger reduced pain while standing and after walking. By using ginger, patients were able to reduce their pain medications after 6 weeks. Glucosamine is an amino sugar found naturally in the body’s cartilage, and may help with joint repair.  

 

Several studies have shown that it may be moderately beneficial for the pain and stiffness of osteoarthritis, particularly of the knee. Other studies suggest that it may be as effective as ibuprofen for pain relief, although the supplements needed to be taken for at least 2 weeks to have an effect. Try to get a glucosamine supplement combined with MSM (methylsulfonylmethane) which occurs naturally in food and helps to maintain healthy connective tissue, keeping the joints flexible and reducing pain.  (See the Resources page for information on MSM Plus).   

 

Finally, vitamin C is one of the key vitamins for joints and bones but its importance is often forgotten. Vitamin C is needed for the manufacture of collagen and collagen is essential for joints, muscles, ligaments and tendons. Use an alkaline form of vitamin C such as magnesium ascorbate rather than the acid form, ascorbic acid, as it is thought that the more alkaline the diet, the less severe the symptoms of arthritis.  (see Vitamin C Plus, an alkaline form, on the Resources Page).

 

• Herbs: A number of herbs and spices can help ease arthritis. Devil’s claw is renowned for its anti-inflammatory and painkilling properties as is white willow bark, although you should avoid this if you are allergic to aspirin. Turmeric strengthens connective tissues, while nettle cleans the body and prevents a build up of uric acid which can cause pain and inflammation. Apple cider vinegar is often is recommended for patients who suffer from rheumatoid arthritis.  (A good anti-inflammatory supplement combination I use is Boswellia Plus which contains a number of anti-inflammatory herbs including ginger and turmeric see the Resources Page).
• Aromatherapy: For osteoarthritis you may want to try a warming aromatherapy blend to ease muscle spasm, stiffness and poor circulation. Try blending three drops of ginger, three of lavender and four drops of black pepper in 20 ml of carrier oil. For rheumatoid arthritis go for gentle, soothing anti inflammatory oils: Blend two drops rose otto, two yarrow and six drops palmarosa oils in 20 ml carrier oil. Do not massage on the joints if there is pain, apply gently to the surrounding tissues instead.
• Acupressure: Both acupuncture and acupressure may be able to ease the pain and swelling of arthritis. Try these exercises: Press the fleshy part below the web between your thumb and forefinger for one minute. This may help relieve pain and can be used as a relaxant if stress triggers your arthritis. You could also locate the point in the web between your big and second toes and exert medium pressure for a minute on both feet.
• Homeopathy: The homeopathic remedy bryonia is often recommended if you feel fine in the morning and find that your symptoms get worse as the day goes on. If you wake up stiff but find that movement eases the stiffness try rhus tox. For both cases use the 6c potency in the morning and evening for a few days and stop taking once symptoms improve.

Because they tend to work gently without severe side effects, natural menopause herbal supplements have been on the rise, and many women have found relief from their menopause symptoms by using them. The main herbs used to treat symptoms of menopause are called adaptogens which means that if you have a low level of one hormone or have an excess of another the herb will have a balancing effect on your hormones and your body.

Agnus Castus

 

Agnus Castus is one of the most important herbs you can take at the menopause, especially at the peri-menopause, because it works as an adaptogen, which means it helps to balance your hormones. It appears to stimulate and normalise the function of the pituitary gland which controls and regulates the hormones in the body and is a potent remedy for mood swings and hot flushes.

 

Black Cohosh

 

Black cohosh is an herbal remedy that has been used for centuries in helping to alleviate menopause symptoms, especially hot flushes, night sweats and vaginal dryness. You probably heard about the negative reports on black cohosh but these need to be looked at carefully.  The European Medicines Agency (EMEA), reviewed all the evidence worldwide and concluded that there were only four cases where black cohosh might have caused a liver problem and this needs to be weighed up against an estimated 9 million treatment days of black cohosh used each year.

 

The National Institutes of Health in the US believes there’s no case to answer and their website states that black cohosh has few side effects and that ‘liver damage has been reported in a few individuals using black cohosh, but millions of people have taken the herb without apparent adverse health effects. There is no scientific evidence to show that the herb causes liver damage.’ 

 

Also worryingly, researchers have found that some black cohosh products on the market contain an Asian species of black cohosh which is cheaper than the North American black cohosh.  Compared with the species cultivated in North America, the Asian variety has different chemical properties and may have different effects on the body.  So make sure you get a high quality brand (I use an organic black cohosh combination in the clinic called Black Cohosh Plus, which also contains dong quai – see the Resources page).

Dong quai

 

This is actually a Chinese herb but it is widely available.  It can be used for long periods of time because it is a tonic herb. It nourishes the liver and is said to help ease menopausal symptoms, such as hot flushes and vaginal dryness.  It is widely used among Chinese women because of its reputation as a libido and energy booster and has been dubbed “the female ginseng.”

 

Isoflavones

 

Another one of the most popular natural menopause remedies is isoflavones. The isoflavones contain phytoestrogens, which are thought to mimic the function of the female hormone estrogen, thereby possibly reducing hot flushes and some other menopause symptoms. I would suggest that, as the research stands only use the phytoestrogens in food form, such as soya, lentils, linseeds (flax), chickpeas etc and not as supplements.  (For more information on this see my book ‘The New Natural Alternatives to HRT’.)

 

Milk thistle

 

At menopause milk thistle can be an important herb because it helps boost liver function and makes sure old hormones are being excreted efficiently.  (Organic milk thistle is contained in the Black Cohosh Plus – see the Resources page).

 

Valerian

 

This herb has been used for thousands of years to ease insomnia and improve sleep quality.

 

Suggested supplement plan

 

• A good multivitamin and mineral supplement that includes boron, vitamin C, vitamin E, vitamin B complex, magnesium and calcium (like MenoPlus)
• Omega 3 oils – like fish oil (e.g. Omega 3 Plus which contains good levels of both EPA and DHA)
• A combination of organic herbs e.g. black cohosh, dong quai, and milk thistle. 

 

WARNING:  Nutritional supplements are fine to take with HRT but I would not recommend taking herbs as well.  If you are taking HRT, you should not need to take herbs to help with the symptoms because the HRT should be doing that.  If the HRT is not working then you need to see your doctor about changing the dose or the product.

Zinc is an incredibly important mineral for women hoping to conceive, as well as pregnant woman.  It is critical to healthy immune systems, growth and brain function. For example, zinc is needed for normal egg production in the ovaries and for your body to produce and use the reproductive hormones oestrogen and progesterone. In other words the growth and development of the embryo depends on zinc.

Zinc is equally important for men as it is found in high concentrations in sperm and it has been shown that reducing zinc in a man’s diet actually reduces his sperm count.

In pregnancy, zinc is needed for all areas of growth, development of the reproductive system, the nervous system and the brain, bone and teeth formation and is important for the mother’s health. Research has shown that babies born to mothers who supplemented 25 mg of zinc from the nineteenth week of pregnancy had a greater birth weight and head circumference. Zinc is also a valuable mineral in maintaining skin elasticity and preventing stretch marks during pregnancy and is helpful for decreasing food cravings.

 

Zinc deficiency doesn’t just damage your fertility it can also harm memory and attention because adequate levels of zinc are essential for healthy brain function and libido. Even adult men who were tested after lowering their zinc intake level were found to have mood swings, poor memory, poor attention and loss of libido. In addition zinc deficiency can block the absorption of folic acid – another key nutrient for fertility. 

 

In short, zinc deficiency can lead to reduced fertility, loss of libido and an increased risk of miscarriage in women. Hair mineral analysis reveals that a very large percentage of couples who fail to conceive or experience miscarriages are found to be short of zinc. (see the Resources page to see how you can get this test by post)

 

Checking for a zinc deficiency along with other minerals is vital for couples struggling to conceive and well as those who have experienced a miscarriage as this mineral is vital for hundreds of enzyme systems, many of which affect sexual performance and fertility in men and women. In modern day diets, zinc can be low anyway and stress, smoking, pollution and alcohol all deplete body levels of zinc further. And if you have been taking the contraceptive pill for a while, zinc is likely to be deficient.

 

Clearly, it is crucial for both men and women hoping to have a child to consume proper levels of zinc. Symptoms of deficiency include white spots on the nails and a poor sense of taste and smell. Zinc is probably one of the hardest minerals to easily boost into your diet. And while extreme zinc deficiencies are rare in most developed countries, researchers are finding mild zinc deficiencies more and more frequently. Good food sources for zinc include: whole grains, peas, nuts and seeds, in particular pumpkin seeds.  Alcohol also reduces zinc absorption by the body.

 

If you are trying to conceive you should aim to supplement with 30 mg of zinc a day and your partner should also take 30 mg a day. With each ejaculation men lose around 9 per cent of their daily zinc so a good daily intake of zinc is strongly advised.  (I use a supplement called Fertility Plus for Women in the clinic and the man takes Fertility Plus for Men, both contains 30mg of zinc along with other important nutrients, see the Resources page).