Bone and joint disorders

So many people suffer from back pain and stiff painful joints and there can be many root causes of the inflammation leading to this pain such as nutrient deficiencies, heavy metal toxicity and allergies to certain components in foods.

However, these are often not investigated by conventional medicine who, all too often, just prescribe pain killers to treat the symptoms not the root cause. Pain killing medication can just make matters worse as they too affect the absorption of nutrients which may already be lacking and causing the problem.

Pain killers allow the sufferer to continue to use the weakened bones and inflamed joints which causes even further damage. Pain and inflammation are the body’s way of telling the host they need to stop, take stock and recover.

If nutrients are missing, they must be replaced and if something is causing the immune system to over-reactor there is an overload of toxins in the system then these factors, responsible for the pain and inflammation, need to be eliminated.

Until the age of around 30-35 years, calcium and vitamin D, in conjunction with other minerals and nutrients, builds the body’s skeletal system. A diet lacking in these vital nutrients up until then will lead to weakened brittle bones and teeth in later life. This is because, whenever the body requires extra nutrients not gained from the diet, it will extract these nutrients from the bones.

This is why it is important to keep up supplies of all nutrients throughout the lifetime and especially after the age of 50 and during and after pregnancy. One of the most common bone disorders in later life is arthritis.

Heavy metals

When it comes to bone health, heavy metal exposure is particularly harmful. Metals are not easily excreted by the lymphatic system and tend to accumulate in the connective tissue of the bones and joints.

There are many metals of concern because of occupational or residential exposure such as:

NOTE: Small amounts of these elements are common in the environment and diet and traces of those marked with an asterisk are known to be absolutely necessary for good health, but large amounts of any of them may cause acute or chronic toxicity (poisoning).

Heavy metal toxicity can greatly contribute to bone and joint disorders. When consuming any large or deep-sea fish it is best to also consume the herb coriander and algae and seaweed at the same time. These sea vegetables and coriander have components which chelate (bind to) mercury and other heavy metals and eliminate it from the body.

Drinking green tea when consuming seafood that may contain mercury can reduce absorption into the blood stream. Selenium can also help to eliminate heavy metals and two Brazil nuts per day will provide the selenium required for this purpose.

Sea creatures that dwell on the ocean floor such as crabs, lobsters and oysters are prone to heavy metal contamination due to the fact they consume debris that falls to the ocean floor including those often contaminated with mercury that is heavier than water.

NOTE: If water is boiled for a long time, or re-boiled, it can concentrate elements such as nitrates, arsenic and fluoride which then become toxic and will eventually affect the bones and joints. It is very important to empty the kettle, rinse and refill it every time it is used to avoid this issue.

Foods to consume to eliminate heavy metals from the body

Natural foods rich in selenium and sulphur can also help to reduce heavy metals in the body.

WARNING: Those suffering with bowel disorders such as Crohn’s disease or ulcerative colitis should avoid sulphur-rich foods.

Highest sources of selenium in micrograms per 100 grams

NOTE: One µg is one microgram.

Recommended daily requirement

Around 55 micrograms of selenium per day is more than adequate for an average sized adult.

 NOTE: Just two Brazil nuts per day can provide the selenium the body requires.

Highest sources of sulphur in milligrams per 100 grams

Recommended daily requirement

There is no recommended dietary allowance but a diet sufficient in protein will generally be adequate in sulphur.

NOTE: Some people develop an intolerance to the thiols in sulphur-contain foods and can develop eczema and asthma as a result. See Food allergies

Pesticide and caffeine

Other substances that are toxic and will affect bones and joints include pesticides. Always buy organic fruit and vegetables or grow them organically at home to avoid consuming pesticide residues.

Caffeine in coffee and fizzy drinks can affect the health of the bones and joints and should be avoided by those prone to joint pain and swelling.

Arthritis

Any illness that ends with “itis” is an inflammatory disease. Arthritis is an umbrella term used to describe a common condition that causes pain and inflammation of the bones and joints. There are many forms affecting various parts of the body.

For natural remedies see>> Arthritis

Bursitis

This is the inflammation of one or more bursae (small sacs) of synovial fluid in the body. The bursae rest at the points where internal functionaries, such as muscles and tendons, slide across bone. Healthy bursae create a smooth, almost frictionless functional gliding surface making normal movement painless.

When bursitis occurs, however, movement relying upon the inflamed bursa becomes difficult and painful. Movement of tendons and muscles over the inflamed bursa aggravates its inflammation, perpetuating the problem and muscles can become stiffened.

The common stinging nettle is a good remedy to prevent and relieve the symptoms of bursitis.

Pes anserine tendonitis

This is a form of bursitis that causes inflammation of the bursa located between the shinbone (tibia) and three tendons of the hamstring muscle at the inside of the knee. A bursa or small fluid sac can also become inflamed causing pain. It often occurs due to repeated use or trauma to the knee and mostly affects middle aged women who are overweight.

Gout 

This is a form of arthritis that is caused by an abnormally high level of uric acid in the blood (hyperuricaemia). Uric acid is a waste product made in the body every day and excreted mainly via the kidneys. It forms when the body breaks down chemicals known as purines in the cells. If too much uric acid is produced or too little is excreted during urination, the toxin stays in circulation and attacks body parts like joints, causing pain and inflammation.

For natural remedies see>> Gout

Lupus

There are two main forms of lupus. Discoid lupus only affects the skin and the other form, systemic lupus erythematosus, involves the skin and joints and may involve internal organs such as the heart or kidney as well.

Systemic lupus erythematosus can cause various symptoms, the most common being joint pains, skin rashes and tiredness. Problems with kidneys and other organs can occur in severe cases.

Lupus affects about 5 in 10,000 people in the UK. It is ten times more common in women than in men. It most typically develops in women aged between 20 and 40. However, anyone at any age can be affected. It is more common in people from Afro-Caribbean, Asian or Chinese origin. Although it can run in families, only 3 in 100 children of people with lupus will actually develop the disease.

Lupus is an autoimmune disease. This means that the immune system (which normally protects the body from infections) mistakenly attacks itself. This may damage the affected parts of the body.

Other autoimmune diseases include

• Addison disease
• Celiac disease – sprue (gluten-sensitive enteropathy)
• Dermatomyositis
• Diabetes (Type 1)
• Graves disease
• Hashimoto thyroiditis
• Inflammatory bowel disease (Crohn disease, ulcerative colitis)
• Multiple sclerosis
• Myasthenia gravis
• Pernicious anaemia
• Reactive arthritis
• Rheumatoid arthritis
• Sjögren syndrome
• Thyroid disorders

It is not known why lupus triggers the immune system to attack itself. The main trigger has been medications. Hormonal changes may play a role in lupus, which could explain why it is much more common in women.

Common medications known to cause lupus:

For more details about drugs and their dangers see>> Medication dangers

Exposure to the sun may bring on lupus skin lesions or trigger an internal response in susceptible people.

Having an infection can initiate lupus or cause a relapse in some people.

The symptoms and severity of lupus vary tremendously between people.

Symptoms of lupus

• Blurred vision
• Chest pain when taking a deep breath (similar to pleurisy pain)
• Fatigue
• Fever with no other cause
• General discomfort, uneasiness, or ill feeling (malaise)
• Loss of appetite
• Mouth sores
• Swollen lymph nodes
• Weight loss
• Joint and muscle pains and swelling

Most people with lupus develop some joint and muscle pains.  Sometimes only a few joints are affected, whereas other people have many joints affected.

The small joints of the hands and feet tend to be the ones affected most. The pains may ‘flit’ from joint to joint. Joint stiffness is common and is usually worse first thing in the morning.

Mild joint swelling may occur but severe arthritis with joint damage is unusual.

Other symptoms of lupus

• Brain and nervous system: headaches, numbness, tingling, seizures, vision problems, depression, anxiety, personality changes
• Digestive tract: abdominal pain, nausea, and vomiting
• Heart: abnormal heart rhythms (arrhythmias)
• Lung: coughing up blood and difficulty breathing
• Skin: patchy skin colour, fingers that change colour when cold (Raynaud’s phenomenon)

NOTE: Some patients only have skin symptoms. This is called discoid lupus.

Skin, mouth and hair symptoms of lupus

A red rash which develops over the cheeks and nose is common (the ‘butterfly rash’). Other areas of skin exposed to sunlight (hands, wrists, etc) may also develop a “butterfly” rash over the cheeks and bridge of the nose affects about half of people with lupus. The rash gets worse in sunlight.

The rash may also be widespread. About 6 in 10 people with lupus find that their skin is very sensitive to sunlight. Various other rashes may develop. The blood vessels just under the skin may also be affected and cause poor circulation to the fingers and toes (Raynaud’s phenomenon).

Mouth ulcers are more common in people with lupus.

Some hair may fall out (alopecia). Any hair loss tends to be minor and cause hair ‘thinning’ rather than bald patches. However, quite serious hair loss sometimes develops, although the hair often grows back when lupus is less active.

Blood and lymph symptoms of lupus

A mild anaemia is common. Other blood problems, such as reduced numbers of white blood cells or platelets (the cells that help the blood to clot), are less common. A tendency to form blood clots is an uncommon complication. Some lymph glands may swell.

Heart and lung symptoms of lupus

The tissues that cover the heart and lung (the pleura and pericardium) may become inflamed. This can cause pleurisy which is an infection of the linings of the lungs (pains in the side of the chest) or pericarditis (central chest pains). The actual heart or lung tissue is less commonly affected.

Kidney symptoms of lupus

Around 1 in 3 people with lupus may develop inflammation of the kidneys, which can lead to the kidneys leaking protein and blood into the urine. This does not usually cause problems unless the disease is very severe. Kidney failure is an uncommon complication.

Brain and nervous system symptoms of lupus

Mental health problems in lupus are common and include depression and anxiety. Although mild depression can be part of the disease itself, it can also be due to the reaction to having a serious illness.

It is not uncommon for people to have difficulties in coping with having lupus. Occasionally, inflammation of the brain can lead to epilepsy, headaches, migraines and other conditions.

Myelodysplastic syndrome

This is a family of blood cancers that affect the bone marrow. Myelodysplastic syndrome often progresses very slowly but may suddenly transform into a severe leukaemia.

Stem cell transplants can sometimes cure younger people with myelodysplastic syndrome.

Treatments usually include blood transfusions and chemotherapy. There are some foods which can help cancer patients when recovering from chemotherapy or radiation treatment.

See Cancer

Osteoarthritis

This is the most common form of arthritis, affecting about 8.5 million people in the UK. It occurs when there is damage in and around the joint which the body cannot repair. This can include ligaments or tendon problems, inflammation in the joint itself or within the bone and damage to the cartilage (connective tissue) that allows the joints to move smoothly.

In people affected by osteoarthritis, the specialised cells called chondrocytes that make up the cartilage between their bones gradually waste away, leading to painful rubbing of bone on bone in the joints.

The common misconception that arthritis is caused by old age, wear and tear, injury or attack from the immune system does not stand up to scrutiny. This fundamentally flawed notion explains only how cells become damaged and die. It does not explain why the cells are not repairing or replenishing themselves.

This red herring confuses medical scientists, doctors and patients alike, leading to endless suffering and waste which are easily preventable. A key to healing arthritis, that medicine has lost sight of, is the fact that the body heals itself naturally, if you give it a chance.

See Natural diet essentials for a list of natural foods that should be consumed regularly.

Osteoporosis

This is a condition involving the thinning of bones (bone demineralisation), leaving them brittle and more susceptible to fracture. Ninety nice percent of calcium is stored in the bones, so sufficient calcium is important in order reach and maintain peak bone mass.

The older population are more at risk of osteoporosis because bones naturally become thinner as people age. Post menopausal women are particularly at risk of osteoporosis because of the decrease in the female hormone, oestrogen.

Those with higher salt intakes are increasing the amount of bone demineralisation that takes place. There is a correlation between salt intake and calcium excretion in young and adolescent girls. It has been suggested that this may result in a reduced peak bone mass, which would increase the risk of osteoporosis later in life. Consuming a low salt diet during adolescent years is important.

A high salt intake increases calcium losses in the urine (calciuria), some of which will be directly from the bones. High salt intake leads to increased blood pressure and it is also believed that patients with high blood pressure excrete more calcium in the urine and are, therefore, at higher risk of osteoporosis and kidney stones.

Almost everyone in the UK (and the rest of the Western world) eats too much salt. The daily recommended amount in the UK is no more than 6 grams a day; the current average salt intake is 8.6g salt a day although many people are eating more than this.

People with or considered at risk of osteoporosis should ensure that they keep their salt (sodium) intake below the recommended maximum of 6g. This can be achieved by simple changes, such as consuming less processed foods and checking product labels before purchase.

Consuming low salt dairy products such as milk will also help maintain bone mass.

NOTE: Cheese can contain high levels of added salt.

Many natural foods, already being consumed, contain more than ample amounts of salt (sodium) for the body’s needs and these foods also contain the nutrients which metabolises it. Consuming extra salt is detrimental to the body and the bones.

See>> Sodium

Caffeine in coffee and fizzy drinks are also thought to reduce bone mass and therefore should be kept to a minimum.

An increase in natural foods rich in copper, vitamin D and zinc can reduce risk and help to treat sufferers of osteoporosis.

To protect bone health in osteoporosis, limit alcohol and caffeine, sugary and carbonated drinks, high-oxalate foods like spinach, and foods rich in phytates, such as wheat bran. High intake of any of these can deplete calcium, reduce its absorption, or increase calcium excretion, all of which reduce bone density.

See below for more information about nutrients for bone health

Polymyalgia rheumatica

Polymyalgia rheumatica (PMR) is a condition that causes severe pain, stiffness and inflammation in the muscles around the shoulders, upper arms, neck and hips and generally starts after the age of 60 but can occur earlier.

The cause is not known but it is usually associated with immune system disorders, genetic factors or an infection.

Often people with this condition also have giant cell arteritis, which is a form of vasculitis, a group of disorders that results in inflammation of blood vessels.

Rheumatoid arthritis

This develops when the immune system sends out antibodies (a type of white blood cell) to attack harmful stimuli, such as pathogens, damaged cells, irritants, heavy metals and toxins which have settled on the synovium (a membrane made up of specialised cells) that covers each of the joints, leaving it sore and inflamed.

This inflammation is caused by the release of chemicals which can also damage the cells that make up the bones, cartilages, tendons and ligaments. The chemicals gradually cause the joint to lose its shape and alignment and, eventually, can destroy the joint completely.

Rheumatoid arthritis does not just affect the joints, it can also damage the tissue surrounding the joints, as well as the eyes, heart and lungs. Besides the joints, the heart and lungs are the most commonly affected and can be potentially serious and even fatal.

See>> Respiratory disorders

Bone and join pain

Often, pain in the joints and bones is through previous trauma or over use but it can also be because of nutrient deficiencies in the diet. Certain medications such as ‘Statins’ can cause debilitating pains in the bones and joints.

When bone and joint pain occurs, rest and a diet rich in the full range of nutrients, minerals and omega 3 fatty acids is essential. Gentle stretching exercises, warm baths and cold ice packs can alleviate inflammation. Taking pain killers and continuing to be active will only worsen the problem. Nutrient deficiencies especially vitamin D and calcium can cause bone density to be reduced.

Low back pain could be a tight or shortened psoas. (pronounced: So-as). The psoas is a hip flexor located deep in the abdomen attaching the femur to the pelvis and lumbar spine. The lumbosacral nerve plexus runs through it. Prolonged sitting and lack of exercise can shorten the psoas.

When an individual stands after sitting for a while, the shortened psoas pulls the lumbar spine forward into increased lordosis (sway back). A stiff, achy or painful lower back and sciatic pain is often a result. Light stretching exercises can help to eliminate this pain and avoiding sitting for too long can prevent it.

Natural ways to relieve pain and inflammation

Pangemic acid (formally known as vitamin B15), has been reported to be useful in treating rheumatism but scientific evidence of this is not proven as yet.. Natural foods rich in this vitamin are: apricot kernels, beef blood, brewer’s yeast, brown rice, pumpkin seeds, sunflower seeds and whole grains.

For many more naturally analgesic foods and remedies see Pain and inflammation

Natural remedies to treat and prevent bone and joint disorders

The modern diet and increased use of medications as well as food additives, pesticides and excessive consumption of alcohol, caffeine and sugar plus the food refining and processing reducing the nutritional value of food can all have an immense impact on the balance of beneficial bacteria in the intestines.

There are two types of foods that can help to readdress this balance which, in turn, can provide relief from the inflammation and pain caused by arthritis or osteoporosis developing through nutritional deficiencies.

Prebiotic refers to foods containing carbohydrates such as inulin encourages a healthy intestinal environment to benefit probiotic intestinal flora.

Prebiotic is a fairly recently coined name to refer to food components that support the growth of certain kinds of bacteria in the colon (large intestine), oligosaccharides, resistant starch and fermentable fibre feeds these bacteria who have an important influence on the rest of the body.

The human digestive system has a hard time breaking down many carbohydrates. Almost 90% escapes digestion in the small intestine and reaches the colon where it performs a different function: that of a prebiotic.

The bacteria that feed on fermentable carbohydrate produce many beneficial substances such as vitamins A, B1, B3, B5, B7, B12 and K2. The beneficial bacteria in the colon can produce at least half of the estimated requirement of 100 mg per day of vitamin K.

They also promote further absorption of some minerals that have escaped the small intestine, including calcium and magnesium.  They are therefore vital for avoiding the development of degenerative conditions such as arthritis.

For a list of probiotic and prebiotic foods see: Feed your friendly bacteria.

Coconut consumption supports the development of strong, healthy bones and teeth. It does this by improving the body’s ability to absorb calcium and magnesium. It also prevents osteoporosis, a condition in which the bones become thin and fragile and lose their density.

This makes coconuts a good, healthy alternative for those who are lactose intolerant, but still want to have strong bones and teeth. Those who prefer a vegan diet can benefit from it as a good source of protein and fatty acids.

Lemon juice and zest: The abundance of phyto-chemical antioxidants and soluble, as well as insoluble, dietary fibre in lemons is helpful in the reduction of the risk for many chronic diseases like arthritis.

Nutrients needed for healthy bones and joints

To ensure that all the nutrients in the below list are insufficient supply in order to avoid and treat arthritis, choose a few favourites from each of the highest sources of nutrients and come up with recipes and other ways to include them in the weekly diet.

NOTE: Regular consumption of oily fish can help to retain bone density.

NOTE: Consuming dried plums can protect from radiation-induced bone loss.

Minerals

Never take mineral supplements unless advised by a heath professional and, even then, make sure it is required after a blood test. Mineral supplements can cause serious imbalances as minerals affect each other and a higher intake of one may cause imbalances and deficiencies of the rest.

Consuming natural foods rich in minerals means the cofactors needed to utilise minerals are also present in the correct balance and that the minerals are easily soluble whereas some synthetically manufactured supplements are not and some are even harmful to the health.

Boron

Studies show that the mineral boron must be added to the list with essential minerals because it is responsible for keeping the calcium levels in the body the balanced and is also involved in the metabolism of calcium, magnesium and phosphorus.

It is responsible for the structure and maintenance of strong bones reducing the chance of developing arthritis and osteoporosis

Boron deficiency

Deficiency of boron can cause growth arrests and an imbalance of calcium, magnesium and phosphorus and increased effect of stress on the body. To gain sufficient boron from plants and vegetables they have to be grown in boron rich soil.

WARNING: Supplements are not advised as toxicity can be harmful, symptoms are: red rash, vomiting, diarrhoea, decreased blood circulation, shock followed by coma. Symptoms occur at doses of approximately 100 milligrams. A dose of 15 to 20 grams is fatal and for children three to six grams is fatal. 

Natural sources of boron

Calcium

The human body needs calcium more than any other mineral. A man weighing 70 kg contains one kg of calcium. About 99 per cent of the quantity in the body is used for building strong bones and teeth and the remaining one per cent is used by the blood, muscles and nerves.

Calcium stimulates enzymes in the digestive process and coordinates the functions of all other minerals in the body. 

Calcium also plays a role in many other vital physiological activities, including blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity, cell membrane function and blood pressure regulation. Because these activities are essential to life, the body utilises complex regulatory systems to tightly control the amount of calcium in the blood, so that sufficient calcium is always available.

As a result, when dietary intake of calcium is too low to maintain adequate blood levels, calcium stores are drawn out of the bones to maintain normal blood concentrations.

Copper, together with zinc, improves the absorption of vitamin D. Vitamin K2 and magnesium aid vitamin D in the transportation of calcium to the bones instead of it being stored in other tissues.

Highest sources of calcium in milligrams per 100 grams

• Dried herbs such as basil, dill, marjoram, rosemary and thyme 2113 mg
• Cheese such as goat’s, gruyere, parmesan, Romano and Swiss 1376 mg
• Sesame seeds 975 mg
• Mozzarella cheese 961 mg
• Tinned fish with bones such as sardines, mackerel and pilchards 383 mg
• Tofu 372 mg
• Almonds 264 mg
• Flaxseeds 255 mg
• Anchovies 232 mg
• Chlorella 221mg
• Mussels 180 mg
• Oysters 170 mg
• Brazil nuts 160 mg
• Prawns 150 mg
• Tripe 150 mg
• Scallops, spirulina and watercress 120 mg
• Whole milk and whole yoghurt 113 mg
• Chinese cabbage 105 mg
• Dark green leafy vegetables such as dandelion greens, kale, spinach, Swiss chard and turnip greens  99 mg
• Okra 77 mg
• Soya beans 75 mg
• Fish such as bass, herring, pike, perch, pollock and rainbow trout 74 mg
• Kidney beans 70 mg
• Eggs 60 mg
• Broccoli 47 mg

The daily requirement

The recommended requirement of calcium is around 400 mg to 600 mg for an adult between 30 and 50. 1000 mg for growing children, adults up to 30 and over 50 and pregnant or lactating women. 1000 mg per day is also required by male female and athletes and up to 3000 mg may be required by athletes in competitive sports.

Copper

Copper helps with the maintenance and development of bones, tendons and connective tissues and is therefore important for those with arthritis. Copper, together with zinc improves the absorption of vitamin D, the vitamin which aids in the absorption of calcium.

Copper and zinc are antagonists, and the balance between them is an example of biological dualism which means they must be consumed in balanced measures as they have an effect on each other. An intake of too much zinc, which is a key ingredient in some over-the-counter cold remedies and in denture fixatives, can cause irreversible neurological ailments associated with copper deficiency.

Likewise, too much copper can displace zinc in the body and cause the zinc deficiency symptoms.

Copper supplements can lower the zinc levels in the body causing insomnia and the other zinc deficiency symptoms and therefore should be avoided and only foods rich in copper consumed.

By wearing a copper bracelet on the skin, some copper is taken up in the body. Cooking with copper pots and pans also provides some copper to the diet. It is important that zinc rich foods (see below) are also consumed when adding extra copper to the diet.

Highest sources of copper in milligrams per 200 calories serving

NOTE: Copper is found in most foods containing iron such as green leafy vegetables especially algae and seaweed.  

Magnesium

Magnesium is involved in the formation of strong bones and teeth and is active as an assistant cofactor of the B and C vitamins. The adult human body contains about 25 g of this mineral and the greater part of this amount is present in bones in combination with phosphate and carbonate.

It is estimated that 80% of the population of western countries are magnesium deficient due to today’s intensive farming techniques which have stripped the soil of its magnesium content. Heavy drinkers and alcoholics often show a low plasma magnesium concentration and a high urinary output. Deficiency can cause problems with bones and joints.

Highest sources of magnesium in milligrams per 100 grams

The daily requirement of magnesium

The recommended dietary allowances for magnesium are 420 mg per day for adult men 320 mg for women.

Manganese 

Manganese is a micro-mineral involved in the synthesis of protein-like substances such as the bones and cartilage. An enzyme superoxide dismutase (SOD) contains manganese and this enzyme protects the body against free radicals. Deficiency of this mineral can lead to arthritis and painful joints.

Highest sources of manganese in milligrams per 100 grams

The daily requirement of manganese

No official daily allowance of manganese has been established, but 2.5 to 7 mg is generally accepted to be the average adult requirement.

NOTE: Manganese is concentrated in the outer covering of nuts, in the green leaves of edible plants and green vegetables such as peas and runner beans.

Phosphorous

Phosphorous combines with calcium to create the calcium-phosphorus balance necessary for the growth of bones and teeth and in the formation of nerve cells. This mineral is also essential for the assimilation of carbohydrates and fats.

It is a stimulant to the nerves and brain. Phosphorus also contributes to proper kidney functioning and lessens arthritis pain.

Calcium cannot achieve its objectives unless phosphorous is also present in a proper balance. Too much phosphorous, though, can cause diarrhoea and calcification (hardening) of organs and soft tissue and can interfere with the body’s ability to use iron, calcium, magnesium and zinc. It is a matter of getting the balance right which is why supplementation is not advised.

Phosphorous, in the form of phosphate or phosphoric acid, is often added to processed foods and carbonated soft drinks and, because too much phosphorous can reduce the amount of calcium that the body absorbs leading to brittle and porous bones, it is important to eliminate these foods and drinks from the diet.

Highest sources of phosphorus in milligrams per 100 grams

Silica

Silica has a powerful influence on the absorption of minerals required by the body for optimal health. It enhances the function of iron, calcium, magnesium, potassium and boron, and is essential for normal bone development.

Silica helps to maintain the correct calcium-magnesium balance which is essential for bone health.

Natural sources of silica in alphabetical order

Strontium

Strontium can relieve bone pain, reduce fractures and improve mobility in persons suffering from osteoporosis. It can also reduce cavities in teeth and help to gain weight in persons suffering with bone cancer. It also has a cartilage growth promoting affect which can help arthritis sufferers.

Natural sources of strontium in alphabetical order

Zinc

Zinc is the healing mineral and part of the enzymes that helps the body to metabolise protein, carbohydrates and alcohol. It also aids in building bones and healing wounds.  Arthritis can be caused by a deficiency of the zinc mineral.

Drinking alcohol and some medications cause the body to expel zinc and therefore consuming foods rich in zinc regularly is important.

Zinc, together with copper improves the absorption of vitamin D, the vitamin which aids in the absorption of calcium.

Highest sources of zinc in milligrams per 100 grams

• Oysters 78.6 mg
• Chlorella 71 mg
• Wheat germ 16.7 mg
• Beef 12.3 mg
• Calf’s liver 11.9 mg
• Hemp seeds 11.5 mg
• Pumpkin and squash seeds 10.3 mg
• Sesame and watermelon seeds 10.2 mg
• Bamboo shoots, endives and gourds 9 mg
• Chervil (herb) 8.8 mg
• Lamb 8.7 mg
• Venison 8.6 mg
• Alfalfa seeds (sprouted), amaranth leaves, Crimini mushrooms, Irish moss and tea 8 mg
• Crab 7.6 mg
• Lobster 7.3 mg
• Agave, basil, broccoli, buffalo, elk, emu, oats, ostrich, spinach and turkey 7 mg
• Cocoa powder 6.8 mg
• Cashew nuts 5.8 mg
• Asparagus, chicken livers, laver seaweed, mushrooms, parsley and rice bran 5.7 mg
• Cashew nuts 5.6 mg
• Pork 5.1 mg
• Jute (herb), lemon grass, mung beans, Portobello mushrooms, radishes and shiitake mushrooms 5 mg
• Agar seaweed, butterbur, cauliflower, chicory, Chinese cabbage, chives, coriander, green beans, lentils, lettuce, okra, rocket, spring onions, summer squash, Swiss chard, tomatoes and wasabi (yellow) 3.4 mg
• Peanuts 3.3 mg
• Cheddar cheese 3.1 mg
• Mozzarella cheese 2.9 mg
• Anchovies and rabbit 2.4 mg
• Cabbage, cucumber, jalapeno peppers, , kidney beans, navy beans, spirulina and turnip greens 2 mg
• Mussels 1.6 mg
• Arrowroot, artichokes (globe), beetroot, bell peppers, black eyed peas, borage, broad beans, Brussel sprouts, butter beans, cabbage, carrots, celery, chilli peppers, courgettes, dandelion greens, garlic, horseradish, kale, kelp, mustard greens, peas, pinto beans, potatoes, pumpkin, turnips, Swede, sweet potato, tomatoes (red), wakame (seaweed), watercress and winged beans 1.2 mg

Recommended daily requirement of zinc

The recommended dietary need of zinc is approx. 15 mg daily for an adult. Do not exceed 100 mg of zinc per day from all sources.

Vitamins required for healthy bones and joints

The B complex of vitamins is important for healthy pain-free joints and tendons especially vitamins B1, B2, B6, B9, B10, B11, B12 and B15. The following people can be deficient in these important vitamins:

• Athletes and those doing regular strenuous activities for work or pleasure.
• Dieters on a fat-free diet.
• People living stressful lives.
• People regularly taking medications or recreational drugs.
• People that do not consume enough vegetables and fruit.
• Pregnant and lactating women.
• The elderly.
• Those regularly drinking alcohol and coffee.
• Tobacco smokers.
• Vegans and vegetarians and others who avoid any dairy or meat products.

Vitamin B1

Vitamin B1 (thiamine) is required for proper muscular and tendon function. It also enhances circulation and helps with blood formation and is required for the biosynthesis of a number of cell constituents. Vitamin B1 is known to help with treating arthritis.

Highest sources of vitamin B1 in milligrams per 100 grams

NOTE: People suffering from herpes should avoid yeast products and mushrooms as these can bring on a herpes outbreak.

Vitamin B2 

Vitamin B2 (riboflavin) is required by the body to use oxygen and for the metabolism of amino acids, fatty acids, carbohydrates and protein. Vitamin B2 is further needed to activate vitamin B6 (pyridoxine) and vitamin B9 (folic acid) both of which are important for avoiding the development of and treating arthritis conditions.

Supplements are not advised, unless blood tests show a deficiency, as vitamin B1 taken in excess can cause allergic reactions such as burning or prickling sensations, itching, numbness, urine discoloration (yellow or orange) an increased sensitivity to light and in, rare cases, anaphylactic shock.

Highest sources of vitamin B2 in milligrams per 100 grams

• Yeast extract 17.5 mg
• Lamb’s liver 4.59 mg
• Baker’s yeast 4 mg
• Parsley 2.38 mg
• Cheese 1.38 mg
• Almonds 1.10 mg
• Lean beef 0.86 mg
• Soya beans 0.76 mg
• Wheat bran 0.58 mg
• Mackerel 0.58 mg 

Vitamin B6

Deficiency of vitamin B6 (pyridoxine) can cause irritability, nervousness and insomnia as well as general weakness. Skin changes such as dermatitis and acne as well asthma and allergies might develop when pyridoxine is in short supply.

Symptoms may also include nails that are ridged, an inflamed tongue as well as changes to the bones which can include osteoporosis and arthritis. Kidney stones may also appear.

Vitamin B6 is needed by the body to manufacture its own vitamin B3.

Highest sources of vitamin B6 in milligrams per 100 grams

NOTE: Wild salmon (0.94 mg) contains far more vitamin B6 than farmed salmon (0.56 mg) and fresh salmon and tuna are far richer in vitamin B6 than tinned.

Vitamin B9

 Vitamin B9 (folic acid) is required for DNA synthesis and cell growth and is important for red blood cell formation, energy production as well as the forming of amino acids.

It is important for healthy cell division and replication because of its involvement as a coenzyme for RNA and DNA synthesis. It is also vital for cells in the joints to be able repair themselves.

Long term deficiency of vitamin B9 can result in the development of osteoporosis.

Highest sources of vitamin B9 in milligrams per 100 grams

Vitamin B10

Vitamin B10 (pteroylmonoglutamic acid) is a water-soluble vitamin previously known as vitamin R. It is involved in the production of vitamin B9 (folate) by intestinal bacteria. It is also a coenzyme in protein metabolism and blood cell formation and is important for skin health.

Vitamin B10 is used in sunscreen to lessen the risk of skin cancer from ultra-violet exposure. It is also used in the treatment of rheumatic fever. Vitamin B10 is essential for its anti-inflammatory and anti-allergic effects. It is involved in the production of vitamin B9 (folate) by intestinal bacteria therefore it is important that the intestinal flora is balanced well. See>> Feed your friendly bacteria

Natural sources of vitamin B10 in alphabetical order

Vitamin B11

Vitamin B11, also known as pteryl hepta glutamic acid and salicylic acid, is actually a form of vitamin B9 (folate), one of five folates necessary for humans, and is also known as the ‘chick growth factor’. It is also known as factor S and has similar properties to vitamin B10.

Natural sources of vitamin B11 in alphabetical order

Vitamin B 12

Vitamin B12 (cyanocobalamin) is essential to the metabolism of amino acids, carbohydrates and fatty acids and important for the proper function of the nervous system and the maintenance and formation of blood cells.

Vitamin and is not present in many plants and it is bound to the protein in foods. This is a primary reason why most plant-based foods cannot be relied upon to supply good amounts of vitamin B12 except for ashitaba and barley grass which are a surprisingly rich sources of this vitamin.

Most animals obtain the vitamin preformed from their natural bacterial flora and, though the bacteria, in the human colon produces some B12, because it is below the ileum where B12 is absorbed into the blood stream, it must also be obtained in the diet from the food sources below.  The bacteria in the colon produce it for their own use.

If vitamin B12 is lacking, usable vitamin B9 can become low, slowing production of new red blood cells in the bone marrow. Eventually, this problem can lead to low levels of iron in the blood as old red cells wear out and die but are not effectively replaced.

Vitamin B12 is needed for the manufacture and maintenance of red blood cells and stimulates appetite, promotes growth and releases energy. It is also important to reduce the risk of degenerative conditions such as arthritis.

Highest sources of vitamin B12 in micrograms per 100 grams

• Clams 98.9 μg
• Liver 83.1 μg
• Barley grass juice 80 μg
• Nori seaweed 63.6 μg
• Octopus 36 μg
• Caviar/fish eggs 20.0 μg
• Ashitaba (dried powder) 17.0 μg
• Herring 13.7 μg
• Tuna fish 10.9 μg
• Crab 10.4 μg
• Mackerel 8.7 μg
• Lean grass-fed beef 8.2 μg
• Duck eggs, goose eggs, rabbit 6 μg
• Crayfish, pork heart, rainbow trout 5 μg
• Shiitake mushrooms 4.8 μg
• Lobster 4 μg
• Lamb, venison 3.7 μg
• Swiss Cheese 3.3 μg
• Salmon 3.2 μg
• Whey powder 2.37 μg
• Golden chanterelle mushrooms 2 μg
• Tuna 1.9 μg
• Halibut 1.2 μg
• Chicken egg 1.1 μg
• Chicken, turkey 1.0 μg
• Anchovies 0.9 μg
• Ashitaba leaves 0.4 μg

NOTE: One μg is one microgram.

The daily requirement

The daily recommended amount for an averagely active adult is 2.4 μg daily.

WARNING: Supplements are not advised, unless blood tests show a deficiency, as excessive consumption of vitamin B12 can cause arthritis, anxiety, back pain, coronary artery spasms with chest pains, diarrhoea, headaches, indigestion, lack of coordination, nausea and vomiting, nervousness, numbness or pain down the right arm, swelling and/or tingling or numbness on the right side of the face.

There is also a risk of hypokalaemia (low potassium), pulmonary oedema, peripheral vascular thrombosis and optic nerve atrophy for someone with Leber’s disease. Leber’s hereditary optic neuropathy (LHON) or Leber optic atrophy is a mitochondrially inherited (transmitted from mother to offspring) degeneration of retinal ganglion cells (RGCs) and their axons that leads to an acute or subacute loss of central vision and mainly affects young adult males.

Vitamin C and vitamin E

Vitamin C is vital for the synthesis of collagen in connective tissue and iron bio availability. Deficiency of vitamin C may lead to joint pain and long-term deficiency may eventually lead to arthritis.

Vitamin C and vitamin E are antagonists ratio wise to one another and to other chemicals in the body: For instance, vitamin C increases iron uptake, which vitamin E inhibits. Vitamin C lowers manganese and zinc, while vitamin E helps increase manganese and zinc absorption.

As a result, a very high intake of vitamin C will require an equally high intake of vitamin E to maintain the same ratio. The best way to do this is to ensure that when consuming foods rich in vitamin C such as fruit, always try to consume a handful of seeds or nuts which are rich in vitamin E or vice versa.

Vitamin E is a powerful antioxidant that protects the cells from oxidation and neutralises unstable free radicals which can cause damage to bones and joints. This antioxidant capability is effective in helping to prevent degenerative diseases including arthritis.

WARNING: Prolonged deficiency of vitamin A leads to the rapid loss of vitamin C.

Studies show that smokers have lower levels of vitamin C in their blood than non-smokers and this is thought to be due to increased oxidative stress. Similarly, those regularly exposed to passive smoke have lower levels of vitamin C in their blood. People in these groups are advised to consume more vitamin C, up to 35 mg (50%) more than non-smokers.

Boiling or evaporating milk destroys any vitamin C it provides which can lead to vitamin C deficiency in infants fed boiled or evaporated milk.

Because vitamin C is found mainly in fresh fruits and vegetables, people who do not eat these foods or who do not vary their diet greatly are at risk of vitamin C deficiency.

Individuals with malabsorption diseases, like cachexia, are at increased risk of vitamin C deficiency. Other high-risk groups include those with cancer, end-stage renal disease (kidney failure) or chronic haemodialysis.

Highest sources of vitamin C in milligrams per 100 grams

Highest sources of vitamin E in milligrams per 100 grams

• Wheat germ 149.4 mg
• Hemp seeds 55 mg
• Hazelnut oil 47 mg
• Almond oil 39 mg
• Sunflower seeds 38.3 mg
• Chilli powder 38.1 mg
• Paprika 38 mg
• Rice bran oil 32 mg
• Grape seed oil 29 mg
• Almonds 26.2 mg
• Oregano 18.3 mg
• Hazelnuts 17 mg
• Flaxseed oil 17 mg
• Peanut oil 16 mg
• Hazelnuts 15.3 mg
• Corn oil 15 mg
• Olive oil 14 mg
• Soya bean oil 12 mg
• Pine nuts 9.3 mg
• Cloves (ground) 9 mg
• Peanuts 8 mg
• Celery flakes (dried) 6 mg
• Spirulina 5 mg
• Dried apricots 4.3 mg
• Bell peppers (red), eel, olives and salmon 4 mg
• Jalapeno peppers 3.6 mg
• Anchovies 3.3 mg
• Broccoli, chicken, chilli peppers (sun-dried), cod, crayfish, dandelion greens, egg yolk, duck, goose, pecan nuts, spinach, tomatoes (tinned or pureed) turkey and turnip greens 3 mg
• Avocado, beef, bilberries, blue berries, butter, chicory greens, cinnamon (ground), crab, halibut, herring (pickled), mackerel, marjoram, mustard greens, pistachio nuts, poppy seeds, sardines, sesame seeds, Swiss chard, trout, tuna, turnips and walnuts 2 mg
• Fish roe 1.9 mg
• Asparagus, kiwi fruit and parsnips 1.5 mg
• Black berries 1.2 mg
• Chlorella 1.1 mg

Vitamin D and omega-3 fatty acids

Vitamin D and omega-3 fatty acids are two nutrients vital for bone and joint health. During the winter months (October to April) in the Northern Hemisphere extra vitamin D is required in the diet as the sun is too weak for the skin to manufacture vitamin D from the suns UV rays.

The body does store vitamin D for 60 days but then, if stores are diminished, there will be a deficiency which will affect the bones and joints.

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Copper, together with zinc improves the absorption of vitamin D which aids in the absorption of calcium.

Omega-3 is required daily to keep joints in good working order. 

Omega-3 fatty acids are vital to correct functioning and repair of joints in the body. The ratio of omega-3 to omega-6 fatty acids is also an important factor.  Most people tend to consume foods with a far higher ratio of omega-6 to omega-3 which can lead to joint problems.

One way to counteract this is to consume cod liver oil or kill oil capsules daily. This has been known to ease joint pain within a month and krill does not get contaminated by mercury as some ocean fish do as it is short lived and resides higher up in the ocean.

One natural plant food that contains the perfect ratio of these vital fatty acids is hempseeds. Try grinding them to a powder and adding to various dishes. 

Highest sources of vitamin D per serving

• Krill oil – 1 teaspoon: 1000 IU
• Eel – 85 g or 3 oz: 792 IU
• Maitake mushrooms – 70 g: 786 IU
• Rainbow trout – 85 g or 3 oz: 540 IU
• Cod liver oil – 1 teaspoon: 440 IU
• Mackerel – 85 g or 3 oz: 400 IU
• Salmon – 85 g or 3 oz: 400 IU
• Halibut – 85 g or 3 oz: 196 IU
• Tuna – 85 g or 3 oz: 228 IU
• Sardines – 85 g or 3 oz: 164 IU
• Chanterelle mushrooms – 85 g or 3 oz: 155 IU
• Raw milk – 1 glass or 8 oz: 98 IU
• Egg yolk – 1 large: 41 IU
• Caviar – 28g or 1 oz: 33 IU
• Hemp seeds – 100 g or 3.5 oz: 22 IU
• Portabella mushrooms – 85 g or 3 oz: 6 IU

NOTE: One IU is the biological equivalent of 0.3 μg or 0.3 micrograms.

Recommended daily requirement of vitamin D

The recommended daily allowance of vitamin D is 600 IU for ages 19 to 70 and 800 IU for ages 71 and over but this may be far below what should be taken and is dependent upon the amount of sunshine an individual’s skin is exposed to on a regular basis.

NOTE: Farmed fish such as salmon are often deficient in vitamin D.

NOTE: Supplements must be vitamin D3 and not D2 and check that aspartame has not been added to chewable forms. Krill oil capsules (1000 mg per day) can be beneficial as they provide vitamin D and other nutrients like omega-3 fatty acids and antioxidants.

NOTE: Vitamin D is fat-soluble meaning it must be consumed with some oil therefore capsules of vitamin D3 in oil will make it more effective than the dry chewable forms. 

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Vitamin K

Vitamin K aids in bone formation and repair. It is also necessary for the synthesis of osteocalcin. Osteocalcin is the protein in bone tissue on which calcium crystallizes.

It also reduces the accumulation of iron in the joints, which is thought to be a primary cause of rheumatoid arthritis and reduces pain and inflammation.

Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone.

Beneficial bacteria in the intestines convert vitamin K1 into vitamin K2, which activates osteocalcin, the major protein in bones. Osteocalcin anchors calcium molecules inside of the bone. All of these vitamin K-related mechanisms point to the importance of vitamin K-rich foods for bone and joints.

According to recent findings, the benefit of vitamin D, where bone strength is concerned, is greatly enhanced when combined with vitamin K2. Vitamin D improves bone health by helping the body absorb calcium. However, it is vitamin K2 that directs calcium to the skeleton, to prevent it from being deposited in the wrong areas.

Vitamin K2 (menaquinones) only occurs in foods of animal origin or foods altered by bacterial fermentation.

Looking after the beneficial bacteria in the intestines is important and antibiotics and other medications plus too much sugar and artificial food additives in the diet can adversely affect these vital microbes.

See>> Feed your friendly bacteria

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Highest sources of vitamin K1 in micrograms per 100 grams

• Basil 1714.5 µg
• Kale 817 µg
• Watercress 252 µg
• Spring onions 207 µg
• Broccoli 148 µg
• Cloves 142 µg
• Brussel sprouts 140.3 µg
• Chilli peppers 105.7 µg)
• Pickled cucumber 76.7 µg
• Soya beans 70.6 µg
• Spirulina and chlorella algae 70 µg
• Olive oil 60.2 µg
• Prunes 59.5 µg
• Asparagus 50.6 µg
• Sun dried tomatoes 43 μg
• Cashew nuts 35 µg
• Alfalfa sprouts 30.5 μg
• Celery 29 µg
• Black berries 20 µg
• Blue berries 19 µg

NOTE: One IU is the biological equivalent of 0.3 μg or 0.3 micrograms.

WARNING: Vitamin K rich foods should be limited by those with poor circulation and at risk for blood clots.

Natural healing

If the skin is cut open, it will heal automatically. If a part of the liver is lost, it regenerates itself. If a bone is fractured or broken it will begin healing itself immediately. Healing in the body occurs naturally if more care is taken of the body and diet and it is not subjected repeatedly to toxins, poisons, heavy metals and damage.

Natural selection ensured that only people who possessed the self-healing powers to bounce back from illnesses and injuries could survive to the present day.

A cell is the basic structural and functional unit of all living organisms, the building block of life. All organisms are composed of one or more cells. Cells emerged on earth at least four billion years ago. The main purpose of a cell is to reproduce in order to ensure survival of future generations.

All cells existing today are the product of a continuing process of evolution. Just as bacteria have in recent years evolved to become resistant to antibiotics, the human body cells are evolving to survive the worst damage that nature can impose.

The human body is made up of over 200 types of specialised cells, an estimated 10 trillion or 100,000,000,000,000 in all. Each cell is an amazing world in itself. The inherent nature of a cell is to regenerate to make good any damage, to reproduce through cell-division (mitosis) to sustain growth and maintain the same number of cells in the body. The human body experiences about 10,000 trillion cell divisions in a lifetime.

Cells that are damaged beyond repair are programmed to self-destruct through a process called apoptosis, which makes cell damage irrelevant. When this vital process fails, due to lack of nutrients, too much sugar, alcohol, coffee, processed foods and food additives, pesticides, powerful medications and toxic build up in the system, the result can be cancerous tumours.

The body also has stems cells which act as a maintenance system. Stem cells divide through mitosis and self-renew to produce more stem cells. Stem cells can differentiate into diverse specialised cell types such as chondroblasts which produce a special secretion called chondrin which actively builds and repairs cartilage.

As the chondroblasts mature they turn into chondrocytes which replace the damaged tissues, effectively repairing the wear and tear of the cartilage.

Cells have different life spans and millions die every minute with or without damage. Cell damage and cell death therefore do not cause illness, because the cells naturally reproduce to give provide a fresh start. These and other cellular functions are the natural processes that keep the body healthy.

The cells will continue to repair or destroy themselves as required and will reproduce to replenish themselves, as long as they are supplied with the essential nutrients to enable them to do this. Illness develops when cellular functions break down.

The Nature Cures diet for bone and joint disorders

Try steaming a wide selection of the vegetables listed with the herbs and spices listed and a tablespoon or two of bottled or filtered water then place in a blender for a deliciously healthy potage soup and eat a small bowl before each meal.

Similarly blend a wide selection of the fruits together with nutmeg, cinnamon and honey to provide a tasty nutritious ‘smoothie’. Add live probiotic organic yoghurt to make the ‘smoothie’ or soup creamy.

Meat and eggs (3-4 times a week)

Beef (organic lean grass-fed), eggs (organic of any kind) lamb, poultry and game birds, organ meats, rabbit and venison.

Fish (3 times a week)

Halibut, shellfish, oily fish: such as anchovies, bloater fish, carp, cod, eel, herring, hilsa fish, kipper, mackerel, pilchards, salmon, sardines, sprats, trout, tuna (fresh only) and whitebait

Dairy (yoghurt & kefir milk daily, eggs and cheese 3 or 4 times a week)

Kefir milk and yoghurt, blue cheese, gouda cheese and yoghurt (plain with live cultures)

Vegetables (a selection of at least 4 colours per day meaning all have been eaten at least once a fortnight)

Alfalfa, asparagus, beetroot, bell peppers (all colours), broccoli, carrots, celery, chicory, cress, cucumber, daikon, kelp, marrow, mushrooms, okra,  seaweed, Swede, sweet potatoes, Swiss chard, turnips and watercress.

Legumes (3-4 times a week)

Black beans, black-eyed peas, broad beans, chickpeas, legumes, lentils, lima bean, mung beans, navy beans, peas, pinto bean, red kidney beans, soya beans and winged beans.

Wholegrains (at least 1 everyday)

Amaranth, barley, brown rice, buckwheat, millet, oats, quinoa and teff.

Fruit (a selection of 2 or 3 colours per day meaning all have been eaten at least once a fortnight)

Apples, avocado, bananas, berries, lemons, limes, grapefruit, apricot, strawberry, red grape, cherries, peaches, pears, papaya, mango, mosambi juice, oranges, tangerines and watermelon.

Dried fruit (as snacks or added to meals daily)

Apricots, dates, figs, goji berries, raisins and sultanas.

Seeds (as snacks or added to meals daily)

Chia, flaxseeds, hemp, nasturtium, poppy, pumpkin, sesame, sunflower and watermelon.

Sprouts (see the Micro Diet Sprouts to find out how to grow your own then add to meals and snacks daily)

Alfalfa, almond, amaranth, barley, broccoli, buckwheat, cabbage, chickpea, corn, hazelnut, fenugreek, flaxseeds, kamut, leek, lemon grass, lentil, lettuce, milk thistle, mizuna, mung beans, mustard, oat, onion, pea, peanut, radish, rice, rocket, rye, quinoa, sesame, spinach, spring onions, sunflower, turnip and watercress.

Nuts (as snacks or added to meals daily)

Brazil nuts (2 per day), cashews, chestnuts, coconut, hazelnuts, peanuts, pecans, pine nuts, walnuts (5 per day).

Common herbs (nutritious herbs to be used as often as possible daily in meals or as teas)

Basil, cardamom, coriander, cloves, dill, lemongrass, oregano, parsley, rosemary, safflower, sage, tarragon and thyme.

Medicinal herbs (consume as teas or add to meals as required)

Ash gourd, bissy nut, borage, burdock root, black seed, common stinging nettles, dandelion, devil’s claw, drumstick, horsetail, hydrangea, Japanese or Chinese knotweed, jasmine, juniper berry, lavender, liquorice root, noni, oatstraw, pan pien pien, pine needles, Queen of the meadow, scutellaria, yellow dock root, wild strawberry leaf and yukka (desert plant).

Spices (to be used as often as possible daily)

Cardamom, cayenne pepper, cinnamon, cumin, coriander, nutmeg, ginger, paprika, peppercorns (all colours) and turmeric.

Miscellaneous (to be consumed and used as desired)

Anise seed tea, apple cider vinegar, bergamot tea, black strap molasses, brewer’s yeast, brine pickles, green tea, honey, miso, olive oil, sesame oil, rapeseed oil, tea and tofu.

NOTE: Eat orange and red vegetables containing fat-soluble carotenoids at the same time as foods containing fats such as olive oil, sesame oil, nuts or avocado so the carotenoids can be absorbed

NOTE: Non-heme iron is found in vegetables like spinach and kale. Tea, as well as green leafy vegetables has oxalates that block the absorption of iron. To assist the body in the absorption of non-heme iron from tea and those healthy green leafy vegetables, eat a couple of strawberries, an orange, tangerine or some mango if having green leafy vegetables or tea with a meal or snack.

WARNING: Many herbs are powerful and can react with medications. Always check before taking at the same time as any drugs.

NOTE: Some nutritional yeasts, especially brewer’s yeast, can also interact with medications. Those who are on Monoamine Oxidase Inhibitor antidepressants (MAOIs) medication are especially at risk.

NOTE: Yeast products and mushrooms are best avoided by those carrying the herpes virus as it can induce an attack.

Try to avoid refined and processed foods, any foods with additives such as aspartame, coffee, fizzy drinks, sugar, table salt (use Himalayan pink crystals or unrefined sea salt), white flour and white rice (choose whole grains and brown or wild rice).

Only eat fruit and vegetables if they are organic because of the risk of pesticides, herbicides and fungicides:

Gelatine for back and neck pain

Taking a daily dose of gelatin, every morning can relieve neck and back pain by lubricating the joints and will also improve metabolism, mental stability and the growth and quality of the hair and nails.

Gelatin is a protein that may promote skin, joint, hair, nail, and gut health. It also provides essential amino acids, the building blocks of proteins, which can provide potent health benefits. The protein and amino acids in gelatin can also help the body build more collagen, a vital element in healthy skin.

Purchase 150g of pure unsweetened gelatine powder from a health food store. This is enough for one month.

If vegetable gelatin is preferred it can be used instead and is available as vegetable gum such as agar, agar-agar, kanten from algae or carrageen or Irish moss from a seaweed source.

In the evening add 2 flat tablespoons of gelatine to 1/4 glass of cold water, stir well to get a smooth texture and let it rest till the morning.

During the night gelatine will turn into jelly and it should be consumed first thing in the morning before eating anything else.

This homemade remedy should be used for one month only, followed by a 6-month break.

Restorative sleep

In one scientific study it was discovered that cutting sleep short to six hours a night for just one week altered over 700 genes, leading to cell damage. This explains how the prolonged lack of restorative sleep damages and destroys cells, resulting in degenerative diseases such as arthritis.

It is vital to sleep when the body is tired. Even if it is in two stages of around four hours, which was natural for humans before the industrial revolution. Being tired is the body is showing it needs to restore itself as and when is necessary.

Forcing sleep with medications is not the answer as this will do more harm than good to already damaged bones. Changing lifestyle to accommodate the unique sleep patterns of an individual is vital.

Unfortunately, this has become very difficult since the industrial age which dictates sleeping and daily working hours. This could well be the reason why so many people are now suffering with bone and joint disorders and other degenerative diseases.

Keeping warm and comfortable

When the body is cold circulation slows down considerably and this will affect both the nutrients getting to the cells where they are needed and the lymph system which cleans waste and toxins from the system.

It is therefore important to wear warm clothes especially socks, gloves and hats during the cold months of the year.

Ill-fitting and unnatural shaped shoes will also have a damaging effect on the joints of the toes, feet, ankles and knees. Wearing strong warm boots, that support the ankle and adding cushioned and thermal insoles can help to reduce damage caused to feet and improve circulation when the weather is cold.

Sitting for long periods will also cause joint stiffness and poor circulation. It is important to get up and stretch the legs for ten minutes at least once every hour more if possible.

Exercise for bone and joint health

UK doctors recommend plenty of exercise for people with arthritis; they also recommend plenty of rest for people with gout, a common form of arthritis. This contradiction highlights the confusion which is causing so much damage and suffering that are completely avoidable.

If arthritis is the result of joint damage caused by overuse or wear and tear, as it is commonly perceived, the notion that plenty of walking, jogging or any exercise that exerts pressure on damaged joints can improve joint damage is contrary to common sense.

Arthritis is cell damage often caused by malnutrition, the result of energy deficiency that leads to organ dysfunctions and bad circulation. What cells need are nutrients and oxygen which blood delivers in circulation.

Therefore, movement does improves circulation and provides the relief that cells need. Light exercises such as stretching, tilting, turning, bending, flexing and swimming are movements that improve circulation and strengthen muscles without aggravating the damage.

Cycling is also a good exercise as it does not put undue pressure on joints. Never exercise on hard surfaces such as concrete or paving slabs as this will cause more damage to joints.

The problem is that people with arthritis also suffer from energy deficiency which causes arthritis in the first place. While movement improves circulation in the short-term, it also depletes energy which makes circulation worse in the longer-term.

Related subjects

• A-Z of ailments
• A-Z of hazards to health
• A-Z of nutrients
• Arthritis
• Feed your friendly bacteria
• Hair and nail disorders
• Heavy metals
• Medication dangers
• Minerals
• Nature cures rainbow health bake recipe
• Recreational drug dangers
• Skin disorders
• Teeth and gum disorders

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