ARTHRITIS, BUNIONS and GOUT
A PAIN IN THE FEET, LEGS and other joints.

Dealing with the huge complexity of inflammation
in the lower half of the body, from differing perspectives.

A web resource and knowledge base of medical and alternative treatments.

Last updated February 15th, 2006.

This collection of 123 web site links is a comprehensive and possibly unique resource for many
types of information on inflammatory foot ailments such as Arthritis, Bunions, Gout, Joint Hypermobility, Fibromyalgia and associated problems. If dancers have any of these problems,
then dealing with them is of primary importance not only to their dancing, but to their good health.

I must admit I found the complexity of these problems and dealing with them in a meaningful way
to be truly mind boggling. You will see from the many different subjects discussed that treatment
is quite often a confusing process, particularly when the autoimmune system is involved.
Whether you need to know medical causes and treatments, or you require info on natural therapies
and diets, there are probably links to sites, that will at least answer some of your questions.

If you find a site out there you feel needs to be included or excluded in the list below, let me know,
or also if there is a problem with a link.
There is no way this list will ever cover everything or please everybody, but I have done my best to
help people educate themselves about these ailments.

This page came about because I have been asked by so many customers over the years about how to deal
with bunions, gout and arthritis in the feet. There were a lot of questions asked. What should they do?
Where could they find useful information?
There is no simple solutions here. What works for one may not work for another.
Even advice by medical professionals can be contradictory, incomplete, not up to date,
or coloured by the particular medical specialty of the professional.

Web sites are no different. These days there is a huge amount of information freely available on the web.
Some of this also suffers from the above inaccuracies.

What I have tried to do, is to provide links to what I feel are reputable sites, that may be able provide
relevant information to people with feet affected by these problems.
No one site has all the answers and no site is perfect, including this one.

"What is Inflammation?"
Defined by the MedlinePlus Medical Dictionary as "a local response to cellular injury that is marked by
capillary dilatation, leukocytic infiltration, redness, heat, pain, swelling, and often loss of function and that
serves as a mechanism initiating the elimination of noxious agents and of damaged tissue".

"What is Pain?"
Defined by the MedlinePlus Medical Dictionary as "b : a basic bodily sensation that is induced by a
noxious stimulus, is received by naked nerve endings, is characterized by physical discomfort
(as pricking, throbbing, or aching), and typically leads to evasive action".

You can see by the above definitions that "inflammation" and "pain" may be relateded, but by definition
they are quite different. Therefore treatments may also be different.
eg. Brufen is for inflammation while Paracetamol and Codein are for pain.

Treatments also for muscles/soft tissues may be different from treatments for joint problems.
eg. cold for joints vs heat and/or cold for muscles depending on the type of problem.

So treatments for "inflammation" and/or "pain" will vary depending upon many factors.
You will find that any one treatment will not necessarilly work all the time.
Some treatments can be short term solutions only, while others may be longer term.

"Ill effects on the rise among pill takers" - Sydney Morning Herald, March 21st,2005.
"The number of people admitted to hospital because of a bad reaction to their medication has risen
fivefold over the last past 20 years and continues to climb, a survey shows."
By the way this survey DOES NOT include the people who have bad reactions to medications and
DO NOT go to hospital. This latter figure would have to be a significantly larger figure than the former.

Be warned. Be informed and well educated about your treatment[s].
Check for side effects on the internet and from your health professional.
Do not be afraid to ask questions.
Write these down on paper before an appointment with any health practioner.
Get second opinions from other health practioners. Obtain alternative views.
No single health practioner, no matter how good he or she is, has all the answers.

PLEASE NOTE:
Use your own discretion as to how you use this information.
All care has been taken in choosing sites linked below, but I take no responsibility
concerning the accuracy of any information displayed here, or on linked sites.
Please get advice from your health professional before using any information found
on this page or on other web sites.
Again, use this information with caution and at your own discretion.

Disclaimer, terms and Conditions of Use

Acupuncture: 'The basic idea behind acupuncture is that the insertion of very fine needles into points
along the Meridians can reduce bodily disharmonies' [Ted J. Kaptchuk, The Web that has no Weaver]
General overview from CCCAM, a USA gov. site, and also from 'Arthritis Today'.

Blood tests terminology - What does it all mean?

Bunions: From The American Podiatric Medical Association:

Chiropractic basics:
From Palmer University , named after the person who started it all.
Also a good general info site at ChiroFind.com

Chronic Fatigue Syndrome may be associated with Fibromyalgia and Arthritis.
This DIYMedical Knowledge site has information about this connection.

'Do You Abuse Your Feet?' by the faculty of the Harvard Medical School.

Diet: Diet for arthritis and gout from the 'Everybody' web site in New Zealand:
An overview on six popular diets, with warnings on high protein diets for those with arthritis and gout.: http://www.arthritis.org/resources/arthritistoday/2004_archives/2004_01_02_MedWatch.asp
http://www.afpafitness.com/articles/DietDilemma.htm
This Aussie HealthyEatingClub site has a huge amount of info and links on diets and foods.

Exercise The answer is to keep active doing low impact activities.
One of the best exercises for problem feet is to walk barefoot on soft sand at the beach.
Execise overview for arthritis
Exercise success stories
Apart from Dancing you could try Pilates.
or Tai Chi from WholeHealthMD or from Tai Chi Productions
or Water Aeorobics from ArthritisOrg

Fibromyalgia is diagnosed based on a patient's report of widespread pain of 3 months' duration or
longer, and identification of 11 of 18 possible tender points.
See this extremely comprehensive article from The Journal of family Practice

Food Intolerances:
The Royal Prince Alfred Hospital Allergy Unit, in Sydney Australia, is generally regarded as one of the most prestigious Allergy research units in the world. Their booklets on Food Allergies are cheap and absolutely essential if this area applies to you or your family. Food intolerances are rarely fully understood properly by
most medical practitioners and other health professionals, so read the booklets and be informed when
you visit your health professional. It is Food Intolerances that lead to and aggravate a Leaky Gut.
See this page for an intro on Salicylates, Amines, MSG and Food additives .
Overview on common allergies from the National Institute of Health, Maryland, USA.
Fact sheets on common allergies from another site: The Allergy Foundation in the UK.

Food additives- Alphabetical list

Food Additives- Numerical List

This page is actually a Glossary of Food related terms

Foot Mobilization: A comprehensive discussion and practical guide from La Trobe University,
Department of Podiatry in Melbourne on Theory and Practice

Glycaemic Index: 'The Glycaemic index (GI) is a ranking of foods based on their overall effect on blood
glucose levels. Slowly absorbed foods have a low GI rating, whilst foods that are more quickly absorbed
will have a higher rating. This is important because choosing slowly absorbed carbohydrates can help even
out blood glucose levels when you have diabetes'.
See Diabetes.org in the UK for an overview, also at GlycemicFoodList.com
This article from Monash Uni explores the merit of using the term Glycaemic Index
Search for the Glycaemic Index List or the GI on particular foods at this Sydney Uni site or at glycemicindex.com.

'Gout and your feet' from Arthritis.about.com provides an up todate overview.
Also this article from the 'Bandolier' web site in the UK:
This site from Cape Town in South Africa has a good Gout diet sheet on what to eat and what not to eat.
Also for diet at Holistic Online
Cherries and other berries are widely recommended for those with arthritis and gout - but only if
you are not allergic to Salycilates. See Food Intolerances below.

ibruprofen is a popular painkiller and anti-inflammatory medication sold under the brand names of Nurofen, Herron Blue, ACT-3, Actiprofen, Tri-Profen, Bugesic, Rafen and probably other generic names. It is now sold in supermarkets as well as pharmacies. The USA FDA is now warning people it can cause Kidney damage and stomach bleeding when taken with other medications. It can also cause stomach upsets, bleeding, ulcers, and
kidney toxicity when used on its own.
Is still one of the best anti-inflammatory medications but should only be taken for acute
inflammation problems over one or two days. Personally I have found that takiing one or two
Ester C tablets at the same time enhances the positive effects of this medication.

Warning: The FDA is now warning people not to use ibrufen at all if they have kidney disease,
congestive heart failure, hypertension, diabetes or are aged over 65. [SMH, Feb.12th, 2004]
Also according to a study of eight years' worth of medical records of over 7000 patients conducted
by Britain's Medical Research Council (and reported by The Lancet), if you take ibuprofen for any reason — say, arthritis pain relief — while engaged in aspirin therapy for heart disease, you're twice as likely to have a heart attack because of the way these two powerful drugs interact.
ABC News, 10 06 2005. Ibrufen link to heart attacks. Link.

Joint Hypermobility And Fibromyalgia: "It has been suggested that joint hypermobility (JH) may be
associated with the pathology of fibromyalgia (FM). Joint Hypermobility is defined as "abnormally increased mobility of small and large joints beyond the limits of their physiological movement". JH is common among in young females and is seen in about 5% of the healthy adult population. When musculoskeletal symptoms
occur in hypermobile people in the absence of any other systemic rheumatological disorder, it is called "hypermobility syndrome".
See another overview from Chiroweb.com, treatment options from
CaringMedical.com , further discussion by the Rheumatology Journal [this page can be slow to open].
Fibromyalgia syndrome is a widespread musculoskeletal pain and fatigue disorder for which the cause is still unknown. Fibromyalgia means pain in the muscles, ligaments, and tendons – the soft fibrous tissues in the body.
See also the AFSA site and MedlinePlus.

My son has this condition. It apparently is reasonably common in very active young individuals, and quite
often goes either mis- or un-diagnosed. Most Chiropractors and osteopaths should understand the condition.
Can be related to repetitive strain injuries, eg computer games, karate, tennis elbow, bowling in cricket, etc
Rest is important, then gradually add low impact strengthening exercises to the health regime.

Leaky Gut Syndrome: See MSM below.

Medicines: Advice from the FDA about taking medicines. Avoid Grapefruit and a supplement called Bitter Orange when taking medications. See warnings above on ibruprofen.

Medline: Use to find out info on a particular medicine from MedlinePlus.

MyDr.com.au for general medical information online.
**Always go to a medical professional for clinical medicines. Never prescribe for yourself.**

Natural therapies that may assist those with arthritis, an overview from a UK site.

Osteopathic basics: AndrewTaylorStill.com is problably the best place to start if you want to learn about Osteopathic Medicine.

Rheumatoid Arthritis:
Veritas Medicine is a private and interactive resource for those that wish to keep up to date on this ailment.
The Journal of Rheumatology 2002;29:688-692 and comment by Dr Mercola.
Many herbs possess anti-inflammatory action and act on the kidneys and may be appropriate in the
treatment of RA. This is not a complete list. See HolisticOnline.com

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Synergism in the context of nutritional supplements [and medications], may be described
as the joint action and/or interaction of two or more or more substances, when taken
together, increasing each other's effectiveness, with minimised side effects.
This must be our aim when taking any type of health supplement [and/or medication].
Chinese traditional herbal medicine [and acupuncture] is a classic example of Synergism.

These extracts from Ted Kaptchuk's book, 'The Web that has no Weaver', [Contemporary Publishing,
2nd edit., ISBN 0-8092-2840-8] on page 110, partially describe the logic behind Chinese Herbalism,
a science and work of knowledge, that has evolved over thousands of years right to the present day.

''The body of knowledge of Chinese herbology has been preserved in a great succession of pharmocopeias
and clinical manuals, a tradition that began with the early Han dynasty [the third century B.C.E]". Before this,
the medical use of herbs was handed down from generation to generation by word of mouth as it was in
other cultures. "The pharmocopeias are vast catalogs of medicinal substances with therapeutic value. ..........

"The formulas [used in herbal mixtures, and in the choice and combination of accupuncture points] are coordinated matrixes that can resonate with various imbalances and elicit health. Thus, the physician is
armed with knowledge that has been tested over the past centuries of Chinese medical history.
Herbs are seldom used singly; they are usually combined in prescriptions containing five to fifteen substances.. .

"Because every patient's body is unique, the physician begins with a general prescription as deliniated in the classical texts, and then adjusts the mixture for the patient by adding or deleting various herbs or by
manipulating the dosages of the compounds to fit the precise disharmony.

"Together, acupuncture and herbology constitute the basic modalities the Chinese Physician uses to restore
balance in the body. ...............

"To Western medicine, understanding an illness means uncovering a distinct entity that is separate from the patient's being; to Chinese medicine, understanding means perceiving the relationships among all the
patient's signs and symptoms in the context of his or her life [page 6]. .............

"Understanding the overall pattern, with the symptom as part of it, is the challenge of Traditional Chinese
medicine. The Chinese system is not less logical than the western, just less analytical. [page 7]''.

Traditional Chinese medicine does not have all the answers, but neither does Modern western medicine,
with it's emphasis on single drugs and technology.
Our modern-day fascination with high dose herbs, vitamins and anti-oxidants could also probably learn
a lot from the Chinese Physicians.
Many health professionals now understand that these two different methods of dealing with human health are in fact complementary and SYNERGISTIC.

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The following sites have information about nutritional supplements, that may be relevent to auto-immune and inflammatory conditions, and digestive problems:

Apple Cider Vinegar has more stories attached to its history than the proverbial Office Xmas party.
Its main attribute seems to be when put to the test is, that when added to water and sipped before and
during a meal it acts as a 'Bitters', improving food digestion.
This appears also to reduce symptoms from 'Leaky Gut'.
Lemon juice or 'Swedish Bitters' would do the same job.
It is also possible that active enzymes in these three products contribute as well.
http://fl.essortment.com/benefitsofappl_rrak.htm
http://www.swedishbitters.com/story.htm

Arnica: Used for muscle bruising, sprains and muscular aches and pains. May assist with ligament sprains, such as the wrist, that are near the surface. Use for bruising under the ball of the foot, ankles, fingers and foreheads, etc. Works best if applied immediately after trauma or as soon as possible.
Personally I would not recommend homeopathic preparations or those with a waxy or greasy base.
Is best used as an aqueous-alcohol liquid extract in an aqueous cream base or a gel base..
Go for the brand with the highest concentration of Arnica, preferably at least 10%.
The brand I find very effective is 'Martin and Pleasance' Arnica cream.
Generally considered safe for small children.
Warnings: It is recommended not to be applied to broken skin.
Avoid any contact with the eyes as the Herbs of Gold brand contains Oil of Wintergreen [methyl salicylate]
and Camphor. Any liquid form of this herb should not be used internally, unless it is in homeopathic concentations. The Herbal Information Centre has a good overview on what arnica is and how it works.

Ayurvedic Medicine:Indian arthritis diet. and Herbs commonly used for arthritis
See also this page for info and a detailed discussionon on Boswellia Serrata and Yograj Guggul
at GlobalHealthtrax

Boswellia is commonly used either alone or in in combination with Glucosamine and Chondroiton to relieve
pain and inflammation in joints. Used also for race horses and other animals as well as humans.

Boron and Arthritis: Info from New Media Explorer.

Calcium in the diet: What all women should know from the Women's Health and Calcium page.
About Osteoporosis fom Osteoporosis.org
Another Calcium resource from GlaxoSmithKline

Capsules vs Tablets: There is some evidence, despite government regulations controlling the manufacture
of supplements in tablet form and how they dissolve in the gut, that some tablets in some people, still do not dissolve properly. I have experienced this myself and have had this fact confirmed by some health
professionals and health shop owners.

Some tablets are made as slow release formulas, or are enteric coated [designed to dissolve lower down in
the gut to reduce irritation and reflux]. My personal preference is that I would always purchase capsules if they
are available. Capsules are generally a bit more expensive than tablets.

Not all tablets are made the same, and some do dissolve OK. The trick is how to pick the the ones that do. dissolve easily? One brand of Multivitamin tablet that I bought that did dissolve easily, crumbled into a powder
when I broke one of the tablets in two. Most, but not all of the tablets I had trouble with, stayed very solid when
broken and did not go to powder. So be warned, especially if you have weaker digestion.

"Enteric Coatings are tablets that will disintegrate at a certain pH within a specific time. This is based on the
pH level found in the upper intestine. (Note: although the stomach is highly acidic, the upper intestine is slightly alkaline). Next the tablets are coated with a special acid resistant enteric coating that can withstand the
stomach acid for the period of time that it takes to pass through the stomach. The tablet transit time and the average pH of the intestine have all been clearly established.

When a person swallows the tablet, it passes through the stomach unscathed, and within 10 - 20 minutes of entering the duodenum the enteric coating disintegrates releasing the active ingredients which dissolve within
30 - 60 minutes before it passes through the upper intestine. Each batch manufactured is required to be tested using specialized equipment that simulates the fluids in the stomach and intestine!
Not all supplements have this delivery system for two main reasons:
1. The equipment is very specialized and expensive and requires advanced technology.
2. Not all ingredients in dietary supplements are destroyed by stomach acids which mean some simple formulations are OK in capsule or ordinary tablet form. These are usually quite basic products.
The correct delivery system can have an impact of more than five fold on the efficacy of a supplement."
[Extract from X-Tend a Life Newsletter [N.Z.] ].

Note 1: I personally, have no trouble with Ester C tablets or delayed release capsules.
Note 2: If the supplement concentration in a capsule with powder is to high, it is possible to carefully twist open the capsule and divide its contents into other empty ones. The empty Gelatin capsules can be bought from a chemist and usually come in two or three sizes. For example the larger 'oo' size gelatin capsule in the red pack from Tyco Healthcare contains approx. 800mg of pure MSM powder when full. Use this figure as a guide only.
The 'ooo' gelatine capsule by the same company is smaller.
Keep divided capsules in a small, dark container, such as an empty black plastic 35mm film container.
Don't do too many capsules at any one time so they don't oxidise.
One trick is to cut out a small piece of styrofoam about 10cm long, and make one or two holes in the surface
with the end of a pen. This assists in the refilling by giving you somewhere to put down the larger half of the capsule, while filling the smaller half.

Chinese Medicine:
Background and History in this encyclopaedia of a site from the Karolinska Institutet, in Stockholm.
Dictionary of Chinese Herbs 1 from AlernativeHealing.org
Dictionary of Chinese Herbs 2 from QualityChineseHerbs.com
Specific arthritis formulae from ITMOnline.org
See also the book by Ted Kaptchuk O.M.D., 'The Web that has no Weaver', [Contemporary Publishing,
2nd edit., ISBN 0-8092-2840-8]. First published in 1983, this book is the classic, comprehensive guide to
TCM and its relationship with Western medicine.
Highly recommended. Used extensively by natural health professionals.
See book review, bio and interview. also his discussion on the placebo effect in acupuncture.
**Always go to a TCM Professional who specialises in Herbal Medicine. Never prescribe for yourself.**

Coconut Oil and Cream: This concerns its internal use rather than any external use for suntanning.
The Coconut-Info.com site has numerous links to sites extolling the virtues of Coconut oil as a source of
short to medium-chain saturated fatty acids. Pay special attention to the article by Mary Enig Ph.D.
Also see summary by Ray Peat and comment by Dr Mercola for a good overview of benefits.

Coffee is fantastic to drink, and many of us are addicted. But it is a kidney, stomach and bowel irritant:
Dr. Schmer is a gastrointestinal medical specialist who obviously likes coffee but is aware of its problems.
His company, Gentle Java, has apparently created a full-bodied, low acid coffee that is much less of an
irritant on the stomach and intestines. Unfortunately this company does not supply coffee to Australia.
Dr Jeremy E. Kaslow, also discusses health issues associated with coffee and caffeine.
The lowest irritant instant coffee that I have been able to find so far in Aussie is "Moccona Mystique".
Helps to have with milk.

Good quality low acid organic coffees are currently grown in Australia, but as yet I cannot offer more in
specifics. 'Toby's Estate Organic Blend' and "Sacred Grounds Organic Coffee' are the best quality low
irritant coffee beans I have been available to find in Sydney. Available in Macro Healthfood Shops in
Sydney and Melbourne as well as some other small food shops.

Emu Oil: Info from BlueYonder in the UK and AussiePol Trading. See Liniments below.

Enzogenol Pine Bark extract is more potent than, and may be used instead of Grape seed extract.
Grape seed extract I personally do not recommend as it is too stimulating. Some people react adversely to
it and it easily affects sleeping patterns, so many people cannot take it on a continuous basis.
On the other hand Enzogenol [not to be confused with other pine bark extracts], although
mildy stimulating is much better tolerated. [I have a 5kg 16 year old minature poodle who has a 10mg dose
twice daily instead of the vet medication "Vetmedin", a lot cheaper and a lot more effective.]
This is a comparison chart on the relative effectiveness of a range of anti-oxidants.
Has a mild to strong anti-inflammatory effect dependent on dose. Useful for those with lower than normal
energy levels. Take 50mg at breakfast. Another 50mg before lunch only for acute conditions.
If it starts to affect your sleeping, then have one day a week where you don't take it.
These two sites Nutralife and AlternativeHealth discusses many of the features of this product.
Warning: If you are prone to Heart Palpitations or a Racing heart [eg with Coffee or Tea] then I would be
cautious about taking any supplement that could be stimulating otherwise Enzogenol is very low in side
affects. Although sold in almost every Health Food store very few of those selling this product or even the
health professionals will be able to assist you with reliable first hand information. Unlike many Green Tea extracts, Enzogenol contains no caffeine.
The Chinese would use the terms "Kidney Yin and Kidney Yang" to partially describe this supplement.
Personal Note: Enzogenol is a vassodilator that increases periferal circulation and appears to increase
the effacy of Brufan quite dramatically. This is particularly noticable on inflammations of the legs and feet.
Note Brufan is a short term medication only and should not be used on a continuous basis.

Ester C is a unique patented form of vitamin C that stays in the system longer and is more potent than
other forms of vitamin C. This is the manufacturers site.
I prefer the 500mg tablets rather than the powder.
When you are sick it's the frequency of the dosage that counts, not how much you can take at once.

Glucosamine and Chondroitin [ I am not recommending this brand or anything else on this site],
but this page at BodyBuilding.com has a good overview on Glucosamine and Chondroitin.
More on Glucosamine and Chondroitin from the American Academy of Orthopaedic Surgeons.
also info on clinical trials.
In Australia, if you wish to try these two supplements [ they are best in combination], my personal preference
on value and dosage are the capsules from Wagner Pharmaceuticals or Nutralife capsules.
You may be recommended to by a powder form with MSM, but it is much better value to buy the pure MSM powder separate. This way it is cheaper and you can take the MSM in a higher dose and you are not paying
for flavours and sweeteners.

Green-Lipped Mussell extract: A unique stabilized lipid extract of New Zealand green-lipped mussels
ensuring consistently powerful anti-inflammatory action. Has been shown to help relieve the symptoms of
both rheumatoid arthritis and osteoarthritis. Compliments Glucosamine and Chondroitin.
Read about Blackmore's 'Lyprinol' also other clinical trials.

Kefir: Probably originating thousands of years ago in the Caucasus Mountains of Europe. Kefir was made
by the local cattle and goat herders. Kefir culture is unique among fermented milk starters in that it is
composed from a mixture of friendly bacteria and yeasts that harmoniously co-exist. The microbes break
down the lactose in milk and the other chemical components, contributing to the taste and transformation
of milk to Kefir. Kefir.net shows why it is different to yoghurt.
There is no genuine fresh Kefir that can be bought ready made in Australia, but you can culture it yourself
if you are really keen, by buying a startup culture.
The three sites mentioned here make a fascinating read with all the history and have the startup culture for purchase and all the info on how to use it. See Kefir.biz ,also the South Australian site Dom's Kefir In-Site.
Why not make your own Kefir Cheese.

Liniments and Medicated Balms are usually oily liquid preparations made to various formulae and then applied to the skin to relieve muscular aches and pains. The Arnica preparations described above fall into
this catagory as well. Emu Oil is widely considered to be the best base for these preparations due to its
abilty to penetrate the skin.
"Wong to Yick 'Woodlock' medicated balm" is widely considered to be the one of the best on the market although it contains no Arnica or Emu Oil. Buy it from Asian suppliers. You can experiment by mixing it with
pure Arnica extract and/or pure Emu Oil. You can also rub in the Arnica cream first and then rub in the
Woodlock over it. Warning: Always wash your hands carefully afterwards after using Woodlock and avoid touching the eyes or other sensitive skin areas.

Magnesium and 'Unique Water': 'Unique Water' contains 125mg/litre of elemental Magnesium.
This compares with 26mg of Mg per 400mg tablet of Magnesium Orotate, 228mg of Mg per 400mg tablet
of Magnesium Oxide and 80mg of Mg per 400mg of magnesium Chelate.
Bio-availability of Mg varies dramatically according to which source you use.
Magnesium Chelate is recommended more by Natural Practitioners as it is better absorbed.
The 200 tablet jar from 'Microgenics' in Australia is the best value at the moment.
It is a good idea not to take Calcium supplements and Magnesium supplements at the same time
Try taking Magnesium in the morning and Calcium in the evening.
Magnesium supplementation is absolutely essential for those with inflammation problems and can be used
in conjunction with other supplements. Always get advice from your health practitioner first.
High levels of magnesium supplementation taken over time may keep you awake at nights and can cause
diarrhoea in some individuals.
See also MgWater.com
Find out which foods contain the highest concentrations of magnesium
Some researchers now feel that additional Magnesium in the diet is just as, or even more important
than Calcium. Why you need Magnesium to absorb Calcium and Mercola.

The MSM Miracle: This is the stuff that I personally feel has a huge potential to improve the quality of health
in many people. Health-n-Energy has a good overwiew on MSM, while MSM-Info.com is probably the best
site for information on this product. MSM also helps those with Leaky Gut. This page at Crohns.net is just to
explain what Leaky Gut is [associated with Irritable Bowel syndrome and Crohn's Disease].
Vegetables highest in natural Sulphur are Cabbage, Spinach and raw Onions.
The powder dissolves easily in cold water or juice. Keep in the fridge. Tastes slightly bitter.
One level metric teaspoon = approx. 3 grams. Dosage is 2g to 4g in divided doses.
Do not buy MSM powder that is in combination other supplements, as the concentration of MSM can be
quite low, as sweeteners are added and it is difficult to get an effective dose.

The only brand of pure MSM I have been able to find in Health Food Stores is from Prescribing Biochemists
Pty. Ltd and comes in a 400g container of crystalline powder. Unfortunately this has been unavailable since August, 2004. Apparently to be reintroduced at a later date. MSM sold by most brands is very expensive.
The cheapest source currently I have been able to find is from Natural Health Direct in Queensland,
at $79.25 for 1.0kg including postage. [It's listed under "Super Supplements"].
Remember it is always safer to order by phone where possible: [07] 5450 8277.

Olive Leaf Extract: The Olive was a native to Asia Minor and spread from Iran, Syria and Palestine to the
rest of the Mediterranean basin about 6,000 years ago. It is among the oldest known cultivated trees in the
world --- being grown before the written language was invented. It was being grown on Crete by 3,500 BC
and may have been the source of the wealth of the Minoan kingdom. The Phoenicians spread the olive to
the Mediterranean shores of Africa and Southern Europe. Olives have been found in Egyptian tombs from
2000 years BC. The olive culture was spread to the early Greeks then Romans. As the Romans extended
their domain they brought the olive with them.
It is more likely that various parts of the earlier wild trees were first used for medicinal purposes,
before olives were grown and harvested commercially. Many of the herbs and spices used in
today's kitchens were introduced in this fashion.

In modern times, the supporting benefits of olive leaf extract for both the immune and circulatory systems
have only recently become known. Olive leaf extract is one of a handful of botanicals that naturally
possesses powerful neutralizing properties for immune system support yet does not harm beneficial
bacteria. The HerbSpecialists site has a very comprehensive overview on olive leaf's medicinal usage.
The herb can be taken in tincture form, such as the Australian brand, "Olive Leaf Australia" , with this
extract containing 4mg/ml of Oleruopein. "Microgenics" have the best value powdered [dried at room temperature] product in capsule form, mixed with other herbs, and is called "Bio attack",
$19.95 for 30 capsules.
Each capsule is standardised [checked with supplier] to contain 36.67mg of Oleuropein.
See also below under: Viruses - Muscles and Joints

Omega-3 Fish oil and Flaxseed Oil are high in Omega-3's while most other mass produced plant based oils are high in Omega-6. There seems common agreement now that there generally is too much Omega-6 in our diets and not enough Omega-3. Fish oil is usually processed from Tasmanian Salmon in Australia.
Each capsule contains 300mg of Omega-3, equivalent to docosahexaenoic acid (DHA) 120mg and
eicosapentaenoic acid (EPA) 180mg.
"Your Health" have an enteric coated fish oil capsule derived from a combination of anchovies, sardines and mackeral and contains 350mg EPA and 250mg DHA per 1000mg capsule.
Those with Cystic Fibrosis have been shown to be low in docosahexaenoic acid (DHA) according to the
New England Journal of Medicine .

Cold pressed Flaxseed oil contains approx. 60% Omega-3.
1000mg [1.0g] of the oil typically provides approx:
Alpha-Linolenic acid [Omega-3] 600mg, Linoleic acid [Omega-6] 160mg, and Oleic acid [Omega-9] 130mg.
Oil and capsules keep refrigerated at all times.
Note that Evening Primrose Oil is high in Omega 6 NOT Omega 3.
Emu Oil capsules contain a small amount of usable Omega 3.

Researchers have found postmenopausal women who supplement their diets with flaxseed, as opposed to
soy, have a greater chance of reducing their risk of osteoporosis and hormone-sensitive cancers.

Organic Veggs eggs contain 125mg of Omega-3 and 75mg of Linoleic acid [Omega-6] per egg.
Smaller oily fish either fresh, or in the form of tinned sardines, sprats, tuna, mackeral and salmon are generally much lower in heavy metals such as mercury than larger fish. It is possible that farmed Tasmanian trout and salmon may be lower in heavy metals than other varieties of larger fish sourced elsewhere.
From the Udo Erasmas web site: "Some researchers have suggested that the perfect ratio of omega 3 to
omega 6 is 1:4. They base these figures on enzyme studies carried out in tissue cultures."

"Our more practical experience working with people, shows that the ratio that gives the best results
consistently comes form oils blended to be richer in omega 3 than omega 6. This may be because
human beings are more complex than tissue cultures. They use EFAs for brain function, hormone production,
and many other functions that don't pertain in tissue culture."

"Some people suggest that the traditional perfect balance was 1: 1. But ratios in traditional ratios varied
widely. The Inuit ratio was 2.5:1. It did not produce omega 6 deficiency. The ratio in Mediterranean diets
was about 1:6, and did not produce omega 3 deficiency.
The brain of both traditions contains a balance of 1:1."
"Which tells us that the brain takes what it needs from what the body gets, provided that enough
of both EFAs is present."

This current study by Australia's CSIRO is not related to feet, but the nature of what it is about warrants
attention and thought as the benefits of Omega-3 supplementation have been confirmed by many revcent studies.

Pro fish oil view here: Dr Mercola here and here as well as associated links.
Also how to choose from Dr mercola: Article 1 and Article 2

Pro Flaxseed and other seed oil sources of Omega 3 here: Udo Erasmus on claims and counter claims.

Note 1: It is difficult to find any objective evaluations on the effacy of fish oil omega-3 against omega-3 from
plant oils. Even though they are all called Omega-3, chemically, the organic acids that make up the omega-3 content from fish and plant sources are slightly different and will be used slightly differently by the human body.
Plants such as flax, canola, walnuts and hemp contain the parent omega-3, alpha-linolenic acid (ALA), which
can be converted into eicosapentanoic acid (EPA) and docosahexanoic acid (DHA).
Udo Erasmas then discusses the pros and cons of obtaining the correct balance.


Note 2: "Fish Oil and Flaxseed Oil may be used to assist in the assimilation of vitamin K from green vegetables, which is very important for gluing the calcium into your bone matrix. Additionally, new research suggests that vitamin K significantly reduces calcification in the arteries. However, vitamin K is not absorbed very well unless there is some fat. Additionally, the vitamin D in the cod liver oil will work with the vitamin K to increase calcium absorption and build stronger bones. " From Dr Mercola.

Warning: Those individuals allergic to Amines in foods may react to Omega-3 fish oil capsules and to
Cod Liver oil. Also type 2 diabetics should take special efforts to closely monitor blood sugar levels when
using this supplement. Some individuals may may react adversely to Fish Oil capsules, even the odourless and enteric coated ones. Allergy type and other reactions may incude stomach bloating, fishy taste in the mouth, tiredness, headaches, diarrhoea, etc. This may happen in only a minor way so it is recommended to try the capsules for a while to see if their is a reaction or not. The consensis is definitely that almost all humans gain
considerable health benefits from their intake.
So unless you definitely know you have an intolerance of some sort try taking one capsule 3 times per day. Remember always to consult your heath professional first.

Psyllium Husks is one of the most gentle soluble fibres available. A natural mucilaginous bulk-forming
agent, which absorbs water to form a soft mass to ensure easy bowel movements. Take from two to six
heaped metric teaspoons a day with water or juice. Stir briskly and drink immediately.
For each heaped teaspoon of Psyllium have at least 100mls or more of liquid.
Best purchased as a pure powder rather than in a mixture.
Psyllium and Oat Bran [high in soluble fibre] are now widely recommended by Health Practitioners over
Wheat Bran [high in insoluble fibre] as having superior health benefits, particularly for lowering cholesterol.
Overviews from Semda.org and Wholefoods.com.
Reactions with medications from GenisisHealth.com.
Research from Nutrition-Health Online.

Viruses - Muscles and Joints
There is a group of very nasty viruses around that start of by attacking the joints and muscles of the body in
areas of previous injury or inflammation. The first stage may last from just a just few hours or stretch over a number of months.
These viruses may or may not affect the upper respiratory tract and the lungs as per flu/cold viruses.
Exact symptoms and their duration will vary considerably from person to person.
These infections may re-occur, although it may not be clear whether the new infection is from a mutated
virus from within the body or from outside contact.

During the first stage the only symptoms may be aches and pains, where it is difficult to identify the source.
In the final stage you may feel you have aged about 100 years in the previous few hours with aching across
your whole body, headache and skin extremely sensitivite to touch. Over time the intensity and the area
affected will increase, eventually causing the body temperature to rise into a fever.
It should be remembered that one of the most important ways the body utilises to rid itself from an infection
is by increasing body temperature.
Always have paracetimol on hand, but do not take any unless the body temperature gets too high.
Obtain your own medical advice on exactly what temperature this is.
See The Better Health Channel [Victorian Govt. site] for a comprehensive guide on how to deal with Fever.

Supplements that may assist dealing with the infection include:
Olive Leaf Extract [see above], Ester C [see above], Zinc Chelate and loads of fresh garlic.
As a short term sleeping aid, best used after the peak, Brufen may assist by alieviating some of the inflammation.
Other anti-inflammatory supplements that may be of some assistance include:
Enzogenol [mornings only,1 cap. early and one cap. before lunch],
Fish Oil capsules, MSM powder,
Ester C [one every 2 hours]
Magnesium Chelate [morning only]
Glucosamine/Chondroiton capsules
"Inflavogen" by "BioCeuticals" [Take in the afternoon and evening]. Note: This is a Practitioner item.
Note: Frequency of doses for supplements is usually more important than taking one huge dose.
Personal Note: I have had 3 of these infections in 6 months and have found that these supplements:
1] Reduce the intensity and duration of the symptoms
2] Allow you to "bounce back" much faster once the infection is gone.

Vitamin D and Rheumatoid Arthritis: Article from Dr mercola.

Water for drinking: If you buy bottled water make sure it is low in Sodium and has some Magnesium.
My favourite water for general drinking is 'Nu Life' Mineral Water, sourced in the Blue Mountains of Eastern Australia. The higher than normal Calcium and Bicabonate content gives it a very pleasant, fresh flavour.
Overview on water needs from Mydr.com.
See what comes out of your tap: http://www.sydneywater.com.au/
Over 2,800 brands of Mineral water from more than 115 countries are presented here with their contents.
Have a look at the list of brands, sorted by country or sorted alphabetically from MineralWaters.org.

Yoghurts - While yoghurts are not as good as Kefir [see above], they are more readily available and are
useful therapeutically on a short term basis. But not all yoghurts are created equal.
See: Probiotic food claims - A warning on yoghurts [SMH article by Kirsty Needham, Nov. 2004]
Two yoghurts that appear to meet this criteria are Jalna Biodynamic Yoghurt and the range of Vaalia
yoghurts. These particular yoghurts each have a combination of 3 active cultures that survive the acidity
of the digestive tract, are not too high in sugar [about 450kj per 100g or under] and contain no artificial sweeteners.

Vegetable Juices:
Tips from an expert at JuicingInfo.com.
A must for carrot lovers. You must see The World Carrot Museum Online.
More tips from CureZone.com.
The A to Z on vegies and fruits from The George Mateljan Foundation.
Celeriac root juice for arthritis. I've heard it's great, I'd like some feedback. This is what it looks like.
This one concerning Rudolf Breuss is for the serious juicers.
Vegie juice recipes from HealthyHealing.com.
Juicing the Dr Mercola way.
Raw Juice Therapy from PrimeIndia.com.

GARRY'S MULTI-VEGI JUICE V13.2

BASIC JUICE RECIPE [all quantities are approximates only]
Please note: There is no such thing as the perfect recipe for a vegetable juice mixture, so do not expect
this one to be perfect either. I found if you use too many ingredients the recipe was difficult to buy for and
it complicated the recipe in many ways. Just the same I think it's pretty good, even if I do say so myself.

2 smaller regular cucumbers [dark green ones] 500mls [700 grams]
8 - 12 medium carrots 900mls [1500 grams]
1 large green capsicum 200mls [250 grams]
½ red cabbage 300mls [500 grams]
1 bunch spinach [no lower stalks] 350mls [400 grams].
Alternate with 2 Bok Choy or a bunch of Baby Bok Choy or a bunch of Chinese Brocolli
[use stalks] approx. 350mls [400gms]

Total: 2250mls [3350 grams]

Drinking 300mls of this vegetable juice [ one large mug filled to near the top] each day,
is equivalent nutrient-wise, to eating about 450 grams [just under half a kilogram]
of mixed raw vegetables.

Morning Juice Cocktail
This may not be your idea of a gourmet breakfast, but the cells inside your body, your stomach and your
bowel may think otherwise. Do not expect immediate results.

Mix: 150mls to 200 mls Juice [as above]+ 200mls water + I tsp Green Barley powder [Melrose]
+ 1/2 to 1.0 tsp MSM powder + juice of 1/3 small lemon [or 1/4 large lemon]
+ 3 to 6 heaped metric teaspoons of Psyllium powder.

If you use Psyllium, start drinking mixture immediately or it will go solid, and add more water
about half way through.
You can then eat one red apple with skin after drinking the cocktail.
Then best not to have any other food except other raw fruit and water until mid to late morning.

Note:
Drink 200mls to 300mls diluted 50:50 with water once or twice a day. Drink slowly.
1. Take either or both late morning or late afternoon, at least 2 hours after food or 1 hour before food.

2. Optional - add 3 to 6 teaspoons of Psyllium powder [soluble fibre]

3. Always make sure you buy Spinach NOT Silverbeet, which looks the same but is very bitter.
Many shop sales people do not know the difference. If you have Gout it may be safer not to use Spinach.

4. If this recipe is not sweet enough for you, then substitute 200 gms or more of red apple juice for the
same amount of carrot juice.

5. Optional - Add a small amount of fresh Ginger

6. Substitute 200mls to 300mls of Carrot juice with Beetroot juice.

7. Optional - Add juice from 4 bunches flat leaf parsley [include stalks, the longer the stalks the better]

8.The vegetables used here are very high in Potassium, Calcium, Magnesium, Silicon, Sulphur,
mixed carotenes, enzymes and their co-factors and Anti-Oxidants
[anti-oxidants by definition ahave anti-inflamatory properties].

9. Red cabbage rather than white cabbage is used as the colour gives it a much higher concentration of
anti-oxidants.

10. The large amount of carrot juice also makes it more drinkable and the apple juice is optional for added
flavour and sweetness..
My philosophy is that if the juice mixtures are not reasonably pleasant to drink then few will drink them.
I am not a purist, I am practical.

11. Preferably use organic vegetables, but it is probably better to use good quality non-organic
rather than poor quality organic. Make sure spinach is fresh and crisp with no brown on the stalks.
You will find that the size of a bunch of spinach, as with everything else will vary quite a bit.
Try to keep to approximate quantities only. If you try to be exact you will drive yourself nuts.
Don't be afraid to add extra carrot juice if it makes the mixture more palatable.
It is the freshness and quality of the spinach and carrot juice, that seems to have the most influence
over the flavour of the mixture. Don't use small or thin carrots.

12. Wash vegetables but do not peel anything. Use thin, dark green coloured cucumbers and dark green
capsicums. The skins, particularly in cucumbers, have the highest concentration of minerals.
Bright colours in vegetables are usually signs of higher levels of antioxidants.
[eg. you can now buy bright purple carrots and cauliflower in the UK.]

13. May be stored in fridge [preferably at the back] just above zero degrees Celsius, up to 5 to 6 days.
It does not seem to matter if the back mugs freeze.
There tends to be a lot of green gunk in this mixture from the parsley and the spinach, so stir thoroughly
before drinking or decanting.

14. It is best and convenient to use opaque 350 to 400mls containers [e.g. large coffee mugs]: fill juice
to near the top and totally seal from the air with Glad/Cling wrap. Wrap to be in direct contact with the
whole surface of the juice to minimize oxidization.

15. People allergic to salycilates may react to this juice mixture

16. Obviously each individual's body will react differently to this mixture, experiencing a different range of reactions.

16. To make this juice you will need [apart from a vegetable juicer]:
One 2 litre jug.
5 x 350 to 400 ml. Coffee mugs or equivalent sized opaque containers
One 500ml translucent plastic measuring jug [ its too difficult to read the measurements on the glass ones]
A spare glass.
Cling/Glad plastic wrap.

17. To maximize the positive effects of juice, your general diet should be:
a. High in soluble fibre: [ most people need to supplement their diet with psyllium, 3 to 6 heaped metric
teaspoons per day], making sure you have at least 100mls of liquid per teaspoon of psyllium.
b. Include one medium size red apple with skin per day, preferably at breakfast.
c. Low in refined carbohydrates and sugars, preservatives and additives.
d. Drink at least 2 litres of fluid throughout the day.
e. Increase your intake of Omega-3 oils and reduce your intake of Polyunsaturated Omega-6 oils and
highly saturated fats. Try an keep the ratio at 1:1 for the oils.
f. Idealy the bulk of green leafy vegetables eaten should be consumed raw or only lightly steamed or
stir-fried, but not microwaved.
g. You may not be aware, but there is a brand of Australian Chemical Free Chickens called La Ionica sold
in an increasing number of the local butcher shops and take-away Chicken Shops.
h. Those taking some medications should obtain medical advice before consuming Grapefruit. I kid you not.

POSTSCRIPT: "Dietary Genesis"

''In the beginning God covered the earth with broccoli and
cauliflower and spinach, green and yellow and red vegetables of
all kinds, so Man and Woman would live long and healthy lives.

Then using God's bountiful gifts, Satan created ice cream and doughnuts.
And Satan said, "You want hot fudge with that?"
And Man said "Yes!" and Woman said, "I'll have another with sprinkles."
And lo they gained 10 pounds.

So God said, "Try my fresh green salad."

And Satan presented crumbled Bleu Cheese dressing and garlic
toast on the side. And Man and Woman unfastened their belts
following the repast.

God then said, "I have sent you heart healthy vegetables,
and olive oil in which to lightly sauté the wholesome vegetables."

And Satan brought forth deep fried coconut shrimp, chicken-fried
steak, so big it needed its own platter, and chocolate cheesecake
for dessert. And Man's glucose levels spiked through the roof.

God then brought forth running shoes
so that his Children might lose those extra pounds.

And Satan came forth with a cable TV with a remote control,
so Man would not have to toil changing the channels.
And man and woman laughed and cried before the flickering light
and started wearing stretch jogging suits.

Then God brought forth lean meat so that Man might consume fewer
calories and still satisfy his appetite.

And Satan created the 99-cent double cheeseburger, and said,
"You want fries with that?" And Man replied, "Yes! And supersize 'em!"
And Man went into cardiac arrest.

God sighed and created quadruple bypass surgery.

And Satan created Medicare and Medical Insurance.

--------------------------------------------------------------
To be continued...
--------------------------------------------------------------

Keep in mind that this just covers the story so far. We can only
imagine what the years ahead have in store. ''

Courtesy of http://www.hsibaltimore.com/ealert/goodvsevil.html

.