Cherries and Joint Pain

Cherries Can Reduce Gout Attacks, and Other Joint Pains

Remarkably, not all joint pain can be adjusted away with skillful hands ... not even mine. A new study out of Boston University corroborated by other studies reports how a natural remedy of tart cherry extract ... or simply a bowl of cherries, and in some cases cherries plus medication can reduce some forms of chronic joint pain, and other acute attacks of gout by up to 75 %.  Eating about 30 pieces of the sweet fruit within 48 hours of a gout attack may even cut the risk of recurrence of the painful arthritic condition by 35 percent.

The single most important thing you can do however, to prevent acute bouts of joint pain, is to drink plenty of water throughout the day... everyday. Generally speaking, two thirds your body weight in fluid ounces.  For someone weighing 150 pounds about 99 ounces or 3 quarts of water consumed slowly all-day-long should become a daily ritual for everyone.

Drink Plenty of Water Throughout the Day

When so-called conventional medicine discovers something that natural health professionals have been saying for years, I always find it amusing.

This November 2012 study from Boston University found among 633 patients, there was a direct relationship between eating cherries and reducing painful attacks of gout, or pseudogout a condition characterized by recurrent attacks of inflammatory arthritis, and in some cases chronic unrelenting joint pain without a history of specific injury or known onset.

Not too shocking, the more cherries someone eats the better the results are. Those who eat one serving a day were able to reduce their attacks by 35%; two servings a day reduced attacks by 40%; and 3 servings of cherries had reduced attacks by as much as 51%. Eating up to three servings of cherries, about one and a half cups, seemed to be the magic number for preventing a serious gout attack.

These researchers also found that patients who combined a daily helping of cherries with the common gout medication called allopurinol had the chance to further reduce their attacks by as much as 75%.

Why does this occur? An excessive amount of uric acid in your diet develops into tiny little razor sharp crystals. In some, those crystals are monosodium urate (MSU, the ones found in gout), and the others are calcium pyrophosphate dehydrate (CPPD, the ones found in pseudogout). Because of super-saturation, these crystals become deposited in and around the joints triggering intense inflammation. Uric acid is a waste byproduct of metabolism and normally excreted through the kidneys in urine. When the process is impaired, uric acid accumulates in the blood stream until the concentration is sufficient enough for crystals to form and are deposited in and around the joints causing the pain, swelling and inflammation associated with gout. It usually attacks the big toes but can sometimes affect the rest of the foot, ankles or knees and less commonly, the elbows and shoulders sometimes mistaken as a rotator cuff injury.

Alcohol consumption, or chronic dehydration along with a high protein diet increases your chances of gout 

Those who are predisposed are generally sensitive to certain other kinds of food. These include organ meats like liver, sweetbreads, kidneys and brain as well as pork, red wine, and orange colored cheeses like cheddar.

Alcohol consumption, or chronic dehydration coupled with a high protein diet and other foods for instance shellfish, and small wild game are rich in the chemical purine, and can also increase the frequency of gout for those who are predisposed. You'd probably be best served to limit your consumption of mushrooms, asparagus, peanuts, lentils and peas because they are higher in purines than other foods.  In doing so, I recommend a healthy diet that reduces inflammation by including fish oil or flaxseed oil rich in Omega-3 essential fatty acids, and in some persons high doses of folate.

The enigma behind cherries' gout-fighting powers isn't entirely understood. Dr. Allan Gelber who co-wrote the commentary to the study found in the journal Arthritis & Rheumatism with Dr. Daniel Solomon, said perhaps the vitamin C content of the fruit or potentially the strong anti-inflammatory effect of their high antioxidant content.

"Anthocyanins are an antioxidant pigment found in cherries and other red and purple fruits and vegetables. They seem to stabilize the free radical molecules responsible for causing inflammation and cell and tissue damage."

Fine tuned however, and in the right combinations,

magic can happen...

It's  well known how many plant flavinoids and compounds called anthocyanins reduce joint inflammation. These are the same substances abundantly found in curcumin, quercetin, ellagic acid, resveratrol, Jatoba extract, and grape seed extract, but unfortunately not everyone has the capacity to benefit equally either because of absorption problems, or its simply lacking in their diets. Fine tuned however, and in the right combinations magic can happen. One such product receiving widespread attention and favor, now with 14 clinical studies found in peer-reviewed journals supporting its use and efficacy is Protandim, a Nrf2 synergiser.  Protandim is a once-a-day patented formulation of five plant substances available without a prescription, and allows the body to express its own abundant antioxidant producing ability without interference.

Oddly enough, after the study above was released, the FDA sent a letter to various cherry-based product manufacturers warning them not to use the study results to make assertions about the benefits of their products.

I look forward to our Christmas celebration in a few days, and time spent with family and friends.  Wishing you a happy Christmas, and a New Year filled with God's abundant favor and grace.

Be sure to enjoy yours too, and don't forget the cherry pie!

Bless and be blessed,

Lewis Meltz

9- Natural Solutions for Depression

It All Starts Here

Dr. Meltz is concerned about the sharp rise in depression rates over recent years. Recent economic events has made it even more difficult to cope with future uncertainty. Each year, more and more children and adults experience depression at alarming rates, and many turn to antidepressant medications that are loaded with serious side effects you should be concerned of. 

What triggered this increased incidence in the first place? Researchers believe that everything from diet, to stress, to lack of exercise, to low grade chronic inflammation, and oxidative stress in combination may play an important role. Fortunately, a wealth of scientific evidence indicates that, for many individuals, simple lifestyle changes can go a long way in reducing symptoms. Doctors of chiropractic do not diagnose or treat psychological or psychiatric problems, such as depression. However, Dr. Meltz can share research revealing natural solutions and helpful tips with patients (Int J Neuropsychopharmacol. 2011 Oct 19:1-8).

TIP! One thing to remember when coping with depression is that you are in charge, even though you may not always feel that way. The word "depressed" should be banished from your vocabulary.

First of All —Seek to Minimize Chronic Pain

Unrelenting pain is more than just annoying; it’s literally depressing, and research proves it. Studies show that frequent or chronic neck or back pain is often accompanied by bouts of moderate to severe depression. 

Many drugs designed to mask the pain are no solution. Potential side effects may propagate even more problems. Why not stop the pain at its source? Chronic back and neck pain are often caused by a common condition called vertebral subluxation. It’s a disorder that occurs when movement and spinal bones (vertebrae) are restricted. The best news is that Dr. Meltz eliminates vertebral subluxations with specialized and precise maneuvers done by hand called chiropractic adjustments. 

While chiropractors do not treat depression, preliminary research demonstrates that chiropractic adjustments may help ease depressive symptoms caused by chronic muscle and joint pain. “It has been long speculated that chiropractic interventions may affect mental health problems,” note researchers. 

To test this hypothesis, investigators in a non-peer reviewed study followed 15 adults who were both clinically depressed and had a vertebral subluxation in the spine of their upper neck. Before and after receiving a chiropractic adjustment, the subjects completed a standard assessment for depression

TIP! In order to beat depression, always remain realistic in your thinking. Examine your priorities and expectations from life.

called the Beck Depression Inventory II. Results revealed a marked reduction in depression scores following the intervention (Journal of Vertebral Subluxation Research 2005:1-4).

Regularly Scheduled Exercise

Research shows how exercise works wonders to counteract depression. One study found that it’s as effective as antidepressants for moderate depression, without the potential side effects. In one study, 156 subjects with major depressive disorder, who were 50 years of age or older, were prescribed exercise, medication or a combination of both. Although patients receiving drugs showed faster initial results, after 16 weeks both exercise and antidepressants were “equally effective,” with “essentially identical” scores on depression tests. Researchers concluded that “an exercise training program may be considered an alternative to antidepressants for treatment of depression in older persons.” (Arch Intern Med 1999; 159:2349-56.)

TIP! When you are feeling depressed, be sure to eat nutritious, healthful meals and snacks regularly. Start the day off with a good breakfast to boost your metabolism and keep you from feeling hungry later.

Additional research shows that exercise may also surpass antidepressants when it comes to preventing depression relapses over the long term (Psychosomatic Medicine 69:587-596 2007). 

Despite these findings, even mild exercise, such as walking, offers significant benefits, according to new research. The study consisted of 38 patients who had endured a major depression episode during an initial phase of standard antidepressant medication. 

In a 10-day experiment, 20 patients participated in daily walking, while 18 patients in a placebo group performed low-intensity stretching and relaxation techniques.  

The researchers used two standard clinical tests to assess each participant’s severity of depression throughout the study.   After only 10 days, the exercise group experienced a pronounced drop in depression scores, compared with the placebo group.  While 65 percent of exercising patients experienced a “clinical response” — a reduction in depression scores by more than six points — only 22 percent of the placebo group enjoyed similar results. “Endurance exercise may help to achieve substantial improvement in the mood of selected patients with major depression in a short time,” conclude the authors (Br J Sports Med 2006;40:10).

TIP! Often people misdiagnose temporary sadness or feeling a little blue with real and serious depression. Make sure that you talk to an expert, so that you can know exactly what it is that you're suffering from.

Remember, when it comes to exercise, something is better than nothing. Even short bouts of exercise diminish depression, say researchers in Germany. The investigation included 12 patients, with an average age of 49, who suffered severe depression. All subjects appreciably improved after engaging in 30 minutes of exercise for only 10 days. “Aerobic exercise can produce substantial improvement in mood in patients with major depressive disorders in a short time,” concluded the study’s authors (Br J Sports Med 2001;35:114-7).

Avoiding Alcohol Consumption

Alcohol is a natural depressant. Drinking alcohol can affect moods for hours and hours or even days later. Limit alcohol consumption or consider skipping it completely.

TIP! Your diet can influence how you feel about yourself. A lot of people that are depressed aren't eating nutrient-rich, or well-balanced diets, and as a result negative emotions plaguing their minds.

Be Prudent With Medication

There's plenty of prescription and over-the-counter medications that contribute to depression. That’s why it’s best to seek natural alternatives whenever possible.

Get Inspired

TIP! If you are depressed, you should make sure you are eating three good meals a day. You can often not be as hungry if you are feeling down, and you might feel more tired and less motivated.

The adage “use it or lose it” is especially fitting when it comes to the mind. Many experts and authorities report that cognitive vitality is essential for keeping depression at bay.

But just how do you maintain “cognitive vitality” to ward off depression? When researchers from the Netherlands assessed 830 subjects aged 49 to 81 years, they found that an “engaged and active lifestyle” does the trick. At a three-year follow up, participants who engaged in mental, social and physical activities were least likely to endure cognitive decline, which is often accompanied by depression (Z Gerontol Geriatr 2002;35:575-81).

TIP! If you suffer from depression, think about joining a support group. Speaking with other people who are dealing with the same diagnosis can give you insight into what you are experiencing.

Minimize Stress

Stress is depression’s evil twin... and the two go hand-in-hand. Stress up regulates the production of the hormone cortisol, which can elevate to high levels and lead to a range of health problems. Often when stress recedes, depression may follow suit. Out of all stress-causing factors, work related anxiety may be most likely to cause depression. Over a two-year period, researchers examined the association between stress and depression, using a health survey from respondents aged 18 to 75. Stress on the job was strongly linked to depression, and different work-stress factors affected men and women differently. For women, high levels of general day-to-day stress and low levels of coworker support were associated with higher odds of depression. And for men, consistent high job strain and anxiety elevated odds of incident depression (Health Rep 2006;17:11-29).

TIP! Don't neglect your social outlets. When you suffer from depression, you may not feel like socializing.

Gratitude Matters

What causes you the most stress? Make a list of the top five most stressful things in your life right now and write down concrete steps and creative solutions to make them less anxiety producing.

Consider Therapy

A solid body of research indicates that therapy is as —or more —effective than medication for depression. In some cases it also offers longer-lasting results. Cognitive therapy guides individuals to identify thoughts that produce negative emotions. Singling out negative self talk and replacing it with gentler and more accurate ideas improves self image and decreases the blues. If you’re interested in giving therapy a try, ask us for a referral to a qualified therapist in the community.

TIP! Try taking your dog out for a walk if you start to feel depressed. Clinical studies have shown that people who are pet owners are usually less depressed than people who are without pets.

Rely and Trust Friends and Family

Seeking comfort and advice from close friends and family may reduce depression. But did you know that being a good listener can reduce the feeling of gloominess and sadness as well? Research shows that social support reduces depressive symptoms for both individuals receiving and providing support. One large-scale study included 4,558 middle-aged individuals from a community in Northern Japan with a high rate of suicides. Providing and seeking support from anyone in the community strongly reduced incidence of depression and suicide, especially for male participants (Psychiatry Clin Neurosci 2006;60:652-61). 

Bless, and be blessed... Always

 

Lewis Meltz