Page 23 - Florida Sentinel 11-25-16 Online Edition

Health
Back pain can be mild to very severe and is experienced at one point or another in 80% of people. Low back pain can be a warning sign of spinal abnormalities and result from poor posture.
Today, the most common treatments for back pain are NSAIDS like aspirin and tylenol along with more potent conventional pain medications. These drugs have adverse side effects and have been linked to liver damage and intestinal bleeding.
If you are going to heal back pain you must first know the cause. The most common causes of back pain include:
* Inactivity
* Muscle strains or tight hamstrings * Poor posture
* Arthritis
* Non-supportive shoes
* Pregnancy
* Obesity
* Emotional stress
* Sleeping on a poorly made mattress * Constipation
Top Foods for Low Back Pain
If you want to experi- ence a pain free back and prevent back pain in the future, the diet is key.
High fiber foods –
Constipation can make
back pain worse, so eat
plenty of fruits and vegeta-
bles which are high in
fiber. Water – Drink 8
glasses of water daily as
dehydration can increase
back pain. Potassium rich
foods – Potassium reduces
swelling. Include potas-
sium rich foods such as
green leafy vegetables, av-
ocados, bananas, coconut water and cultured dairy. Omega-3 fats – Wild-caught fish and flaxseed are high in omega-3s that reduce in- flammation and reduce pain. Clean lean protein – Choose chicken, turkey, or lean meats to provide your body with adequate protein to maintain muscle and bone health.
Back Pain Foods to Avoid
Sugar – Sugar is pro-inflammatory and increases pain. Alcohol – This also worsens inflammation. Caffeine – Caffeine is dehydrat- ing and may increase inflammation. Trans fats – These fats increase inflammation and pain. Excess calories – Being overweight exac- erbates back pain.
Top 5 Natural Remedies For Back Pain Relief
#1 Fish Oil (2,000mg daily)
#2 Turmeric (1,000mg daily) This may also be called curcumin, which is the active ingredient in this spice.
#3 Proteolytic Enzymes/Bromelain and Papain (500 mg 3x daily) Found in pineapple, this is a natural anti-inflammatory which also helps reduce swelling.
#4 MSM (2,000-8,000 mg daily)
#5 Magnesium (400-500 mg daily) Decrease the dosage of magnesium if it causes diarrhea.
Natural Treatment For Back Pain
Regular chiropractic care adjustments have proven to be very ef- fective at eliminating low back pain.
Essential Oils For Back Pain Peppermint and wintergreen oil are effective analgesics that cool inflamed joints and reduce back pain. You can mix these oils with coconut oil and rub onto joints or make a homemade muscle rub.
Frankincense and cypress oil reduce inflammation and improve circulation which improves back pain.
Inflammation has been found to be associated with just about every health condition.
Modern medicine focuses on treating symp- toms, not addressing the root cause of an issue.
Arthritis is inflammation of the joints. Heart disease is inflammation of the arteries. Instead of taking a medication to reduce joint pain or lower cholesterol, we would be better served by reducing inflammation in the body.
The Root of Most Diseases
Although inflammation has long been known to play a role in allergic diseases like asthma, arthritis and Crohn’s disease, it is being re- searched that Alzheimer’s disease, cancer, car- diovascular disease, diabetes, high blood pressure, high cholesterol levels and Parkinson’s disease may all be related to chronic inflamma- tion in the body.
What Causes Inflammation?
What researchers believe is that an overactive immune system results in the body being flooded with defense cells and hormones that damage tis- sues.
Dietary and environmental toxins may build up in the body, turning the immune system on and keeping it highly reactive.
Foods that promote inflammation are:
* Corn and Soybean oils * Pasteurized dairy
* Refined carbohydrates * Conventional meat
* Sugars
* Trans fats
Diet To Reduce Inflammation In The Body
Vegetables
A minimum of 4 to 5 servings per day of beets, carrots, cruciferous vegetables (broccoli, cab- bage, cauliflower and kale) dark, leafy greens (collard greens, kale, spinach), onions, peas,
salad greens, sea vegetables and squashes.
Fruits
3 to 4 servings per day of apples, blackberries, blueberries, cherries, nectarines, oranges, pears, pink grapefruit, plums, pomegranates, red grape- fruit or strawberries.
Water
Drink purified water, sparkling water or unsweetened tea throughout the day.
Beans and Legumes
1 to 2 servings per day of Ansazi beans, adzuki beans, black beans, black-eyed peas, chickpeas or lentils.
Healthy Fats
5 to 7 servings per day of avocadoes, expeller- pressed organic canola oil, extra virgin olive oil, flaxseed, hazelnut oil, hemp seeds, high-oleic saf- flower or sunflower oils, sesame oil or walnut oil.
Healthy Herbs and Spices
Unlimited amounts of basil, chili peppers, cin- namon, curry powder, garlic, ginger, rosemary, turmeric and thyme.
Protein
1 to 2 servings per week of eggs, natural cheeses, organic poultry or yogurt.
Tea
2 to 4 cups of green, oolong or white tea per day.
Red Wine
1-2 glasses of organic red wine per day.
Supplements
Co-enzyme Q10, carotenoids, fish oil, sele- nium, vitamins C, D and E.
Healthy Sweets
Dark chocolate, fruit sorbet and unsweetened dried fruit.
FRIDAY, NOVEMBER 25, 2016 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 11-B