pain relief Archives - Amazing Health Advances

Citronella Oil: Repel Insects, Pain & Stress!

The AHA! Team — Thu, 03 Oct 2024 08:39:38 +0000

Jillian Levy, CHHC via Dr. Axe – What is citronella? The oil itself comes from the Asian grass plant known as Cymbopogon nardus. As a concentrated form of antioxidants and phytochemicals taken from the plant’s stems and leaves, citronella oil has been used for centuries in China, Indonesia and Sri Lanka. Its uses include helping decrease rashes, inflammation, infections, pain and more. What is Citronella? The oil itself comes from the Asian grass plant known as Cymbopogon nardus. It’s most commonly used as a natural fragrant oil, in insect repellents, as well as in beauty, household and perfume products. According to scientific research, pure citronella essential oil is known to have amazing antibacterial and antifungal abilities. With these potent properties, is citronella oil harmful to humans? Not when it’s used properly. In fact, the most popular use for citronella is as an ingredient in homemade or commercially made bug sprays, since it naturally repels various insects — and insect repellent is just one of citronella’s many possible uses. What Is Citronella Oil? According to various studies investigating the effects of these compounds, citronella oil has been shown to have the following health-promoting effects: Naturally repels insects Fights free radical damage Fights bacteria and fungi Reduces inflammation Promotes relaxation Helps control pets’ behavior Today, there are more than 30 species of Cymbopogon (citronella plants) grown wildly throughout parts of the world and used in Southeast Asian cooking and teas. There are two primary types of citronella used to create pure citronella oil: the Java type and the Ceylon type. Both originally came from parts of Asia, especially grassy areas of Sri Lanka. Ceylon citronella is obtained from the Cymbopogon nardus plant and has the following active ingredients: citronellal (27.87 precent) geraniol (22.77 percent) geranial (14.54 percent) citronellol (11.85 percent) neral (11.21 percent) It has a scent similar to citrus fruits, wood and cinnamon. Geraniol is thought to be the major constituent contributing to various activities, including antimicrobial, anthelmintic, antioxidant, anticonvulsant and wound-healing effects. The Java type is similar and derived from a related species called Cymbopogon winterianus. Cymbopogon winterianus’ main active ingredients include: geraniol (40.06 percent) citronellal (27.44 percent) citronellol (10.45 percent) Of the two types, Java is thought to be more powerful, and therefore it’s usually more expensive. It has a darker color and “fresher” scent similar to lemon and lemon essential oil. Of citronella’s active ingredients, the three that are most researched and valued include citronellol, citronellal and geraniol. Both types of citronella oil have widespread uses, including stress reduction, antibacterial or antiseptic action, and skin rejuvenation. Citronella essential oil is one of the most common aromatherapy oils and part of what gives many household sprays and candles their signature scent. Additionally, it can be used as a food additive for flavor and preservation, so you can sometimes find it in foods and beverages. Are lemongrass and citronella the same? Lemongrass essential oil can be confused for citronella essential oil and vice versa. A citronella plant, also called a mosquito plant, does resemble its relative, the lemongrass plant. (The lemongrass genus includes more than 50 species of grasses native to tropical Asia and southern India, including Cymbopogon citratus.) The oils derived from these plants also have similar smells and uses, such as warding off insects, but they are definitely two completely different plants and oils. Benefits What is citronella good for? Here are some of its many benefits and uses: 1. All-natural insect repellent The U.S. Environmental Protection Agency considers citronella to be a biopesticide. That means it’s a natural “nontoxic mode of action” against potentially harmful insects like mosquitoes. What insects does citronella oil repel? Is citronella oil effective against mosquitoes? Citronella has been registered as a gentle, plant-based bug spray ingredient in the U.S. since 1948. It has been shown to repel dangerous Aedes aegypti mosquitoes, which are capable of spreading dengue fever and the Zika virus. Because it can ward off mosquitoes, it may also protect against mosquito-borne diseases, such as malaria, filariasis, chikungunya virus, yellow fever and dengue. A 2015 report published in Rural Remote Health states, “The topical application of citronella oil can be employed as an easily-available, affordable and effective alternative mosquito repellent to prevent mosquito-borne diseases in rural areas such as Tikapur, Nepal.” Research published in the Israel Medical Association Journal also shows that citronella works to help prevent head lice, too. It may also prevent flies and ticks from biting you to some degree. According to some research, you need to reapply citronella oil about every 30–60 minutes for its bug-deterring effects to last. You can combine several drops with coconut oil and spread it on your body like lotion, or add some to a spray bottle with water and cover your skin, hair and clothes. Using concentrated oil seems to be more effective against bug bites compared to burning commercial citronella candles, which tend to only be made with limited amounts of actual essential oils. 2. Can help manage inflammation and pain Like many citrus essential oils, citronella contains compounds that fight free radical damage and help reverse oxidative stress. A 2000 review published in the Journal of Agricultural Food Chemistry studied 34 different citrus essential oils and their components for radical-scavenging activities. Researchers found that many citrus volatile components, including the main type found in citronella called geraniol, had high antioxidant capabilities for fighting free radicals that can cause disease and cellular damage. Due to its antioxidant properties, citronella can be used as a natural pain-relieving treatment. It can help with management of inflammation and painful symptoms like joint aches. Combine several (two to three) drops with a carrier oil like coconut oil, and massage it into swollen joints, tissue and muscles. 3. Uplifting and stress-reducing Citronella has a citrusy scent that can be both uplifting and relaxing. In fact, research has shown that citronella essential oil seems to activate both parasympathetic and sympathetic nervous activity, which is beneficial for management of anxiety. Citronella can contribute to natural stress relief when you diffuse it in your home or office to counteract a rough day. When inhaled, it can encourage relaxation, invigoration and pleasant memories, and it may even reduce trouble sleeping and depression. Some animal studies have even shown that inhalation of citronella can help reduce appetite and potentially body weight, perhaps by reducing stress-related cravings. 4. Can help destroy parasites Citronella oil is used to expel worms and parasites from the intestines. In vitro research shows that geraniol also has strong anthelmintic activity. This means it effectively expels parasitic worms and other internal parasites by either stunning or killing them without causing any damage to the host. This is precisely the reason that citronella is used to prevent both internal and external infections and why it can play a central role in a parasite cleanse. 5. Natural perfume or room spray Because it has a clean, fresh scent similar to lemon or lemongrass, citronella is a common ingredient in soaps, candles, incense, perfumes and cosmetics. You can naturally deodorize your home, dishwasher, refrigerator and laundry machine by diffusing citronella essential oil or running a cycle of your household appliances with a few drops of included. 6. Kitchen cleaner Proven to have strong antifungal and antibacterial properties, citronella oil can be used to help clean your kitchen, bathroom or household surfaces without the need for harsh chemicals. 7. Natural antifungal and antibacterial effects Aside from keeping away bug bites, citronella can work as a natural skin care aid by killing off bacteria and fungus. Being both an antibacterial and antifungal essential oil, citronella can help with many common skin complaints, including athlete’s foot and acne. Citronella essential oil has also specifically been shown to kill off candida fungus. Candida can contribute to many skin concerns, such as nail infections. Additionally, studies have found that it it can be used in mouthwashes to kill harmful bacteria in the mouth, and it has a lower cytotoxic effect and higher action compared to some other commercial solutions. It may also help with wound-healing due to these effects. To use citronella oil topically, always dilute it in a 1:1 ration with a carrier oil, such as coconut oil. As an easy-to-make home remedy for acne, try dabbing one drop of pure citronella essential oil mixed with one drop of coconut oil on blemishes three times a day using a sterile cotton swab. 8. Pet controller Although it might sound strange, rather than using an electric shock, citronella oil can help get dogs to stop barking. This is why there are anti-barking collars that contain citronella. According to the ASPCA, research has shown that a citronella collar can be at least as effective for eliminating barking as an electronic collar, and it’s typically viewed more positively by dog owners. You can also use citronella to keep your dogs off of furniture. As a bonus, when you spray citronella on your furniture or linens, it keeps them free from bacteria, pests and odors. Add several drops to a spray bottle along with water, shake it up, and spray it throughout your home and on household items. Is citronella oil poisonous to cats? Cats are known to be more sensitive to citronella than dogs, so it’s not recommended to use it around cats. 9. Natural shampoo and conditioner One of the most popular uses for citronella oil is cleansing and conditioning the hair and scalp. It can help eliminate excess oil and greasiness of hair while adding shine. Many people find it adds volume to hair and helps detangle knots. To use citronella oil for hair, add several drops to your shampoo or conditioner, or try making your own homemade recipe using a cleansing oil like coconut oil, which also benefits hair. How to Use As explained above, citronella can be used to make a bug spray or room spray. It can also be diffused, burned as a candle or applied topically. Here are several methods for safely using citronella oil at home: Aromatically: You can diffuse the oil in your home or backyard just like a candle using a diffuser. To make a natural room freshener, put a few drops of oil along with water into a spritzer bottle. You can also inhale the oil directly by sniffing it. Topically: Before applying citronella oil to your skin, it should be diluted with a carrier oil, like coconut or jojoba oil, in a 1:1 ratio. Rub the mixture into your skin, or spray some on your clothes and hair. You can also add a few drops of citronella essential oil to your bath, shampoo, soap, lotion or body wash. Combine citronella oil with other uplifting essential oils, including: geranium oil orange oil lemon oil vanilla oil peppermint oil lemongrass oil eucalyptus oil Instead of using conventional recipes and showering your body in harmful chemicals, try this homemade bug spray recipe that includes citronella oil. In addition to keeping away bugs, it also helps kill bacteria and nourish your skin, and unlike conventional brands, it smells amazing! You can also try citronella essential oil in these other DIY recipes: Homemade Hair Conditioner Recipe Homemade Body Wash Recipe Wondering where to buy citronella oil? It’s not hard to find citronella essential oil in health stores or online. Always look for one that is 100 percent pure, organic and therapeutic-grade that was created with chemical-free CO2 extraction methods. Risks and Side Effects Is citronella oil toxic? The U.S. Environmental Protection Agency states that it is generally safe and known to have little or no toxicity when used as a topical product on the skin. In fact, there have been virtually zero reports of adverse effects of concern since 1948. Can citronella oil be applied to skin? Yes, but it should always be mixed with a carrier oil like coconut or jojoba oil for external use. As mentioned above, it is typically not recommended for internal use due to potential side effects and also concerns over quality control. (Poor-quality oil may...

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Study: Light Therapy Helps Burn Injuries Heal Faster by Triggering Growth Protein

AHA Publisher — Mon, 09 Aug 2021 07:00:40 +0000

University at Buffalo via Newswise – Light therapy may accelerate the healing of burns, according to a University at Buffalo-led study. The research, published in Scientific Reports, found that photobiomodulation therapy – a form of low-dose light therapy capable of relieving pain and promoting healing and tissue regeneration – sped up recovery from burns and reduced inflammation in mice by activating endogenous TGF‐beta 1, a protein that controls cell growth and division. The findings may impact therapeutic treatments for burn injuries, which affect more than 6 million people worldwide each year, says lead investigator Praveen Arany, DDS, PhD, assistant professor of oral biology in the UB School of Dental Medicine. “Photobiomodulation therapy has been effectively used in supportive cancer care, age-related macular degeneration and Alzheimer’s disease,” says Arany. “A common feature among these ailments is the central role of inflammation. This work provides evidence for the ability of photobiomodulation-activated TGF-beta 1 in mitigating the inflammation, while promoting tissue regeneration utilizing an elegant, transgenic burn wound model.” The study measured the effect of photobiomodulation on the closure of third-degree burns over a period of nine days. The treatment triggered TGF‐beta 1, which stimulated various cell types involved in healing, including fibroblasts (the main connective tissue cells of the body that play an important role in tissue repair) and macrophages (immune cells that lower inflammation, clean cell debris and fight infection). The researchers also developed a precise burn healing protocol for photobiomodulation treatments to ensure additional thermal injuries are not inadvertently generated by laser use. The effectiveness of photobiomodulation in treating pain and stimulating healing has been documented in hundreds of clinical trials and thousands of academic papers. The therapy was recently recommended as a standard treatment for pain relief from cancer-associated oral mucositis (inflammation and lesions in the mouth) by the Multinational Association for Supportive Care in Cancer. To read the original article click here.

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Aspirin Use for Cardiovascular Disease May Reduce Likelihood of COVID-19 Infection

AHA Publisher — Tue, 16 Mar 2021 07:00:17 +0000

Bar-Ilan University via EurekAlert – Aspirin is an established, safe, and low-cost medication in long-standing common use in prevention and treatment of cardiovascular diseases, and in the past a pain relief and fever reducing medication. The use of aspirin was very popular during the 1918 Spanish Influenza pandemic, several decades before in-vitro confirmation of its activity against RNA viruses. Studies showed that aspirin, in addition to its well-known anti-inflammatory effects, could modulate the innate and adaptive immune responses helping the human immune system battle some viral infections. With this information in mind Israeli researchers hypothesized that pre-infection treatment with low-dose aspirin (75mg) use might have a potential beneficial effect on COVID-19 susceptibility and disease duration. A joint team from Leumit Health Services, Bar-Ilan University, and Barzilai Medical Center conducted an observational epidemiological study, utilizing data from Leumit Health Services, a national health maintenance organization in Israel. Their findings were recently published in The FEBS Journal. The researchers analyzed data of 10,477 persons who had been tested for COVID-19 during the first COVID-19 wave in Israel from February 1, 2020 to June 30, 2020. Aspirin use to avoid the development of cardiovascular diseases in healthy individuals was associated with a 29% lower likelihood of COVID-19 infection, as compared to aspirin non-users. The proportion of patients treated with aspirin was significantly lower among the COVID-19-positive individuals, as compared to the COVID-19-negative ones. And those subjects who had been treated with aspirin were less associated with the likelihood of COVID-19 infection than those who were not. Moreover, the group observed that the conversion time of SARS-CoV-2 PCR test results from positive to negative among aspirin-using COVID-positive patients was significantly shorter, and the disease duration was two-three days shorter, depending upon the patients’ pre-existing conditions. “This observation of the possible beneficial effect of low doses of aspirin on COVID-19 infection is preliminary but seems very promising,” says Prof. Eli Magen from the Barzilai Medical Center, who led the study. Study principal investigator Dr. Eugene Merzon, from Leumit Health Services, emphasizes the importance of repeating the study results using larger samples, and including patients from other hospitals and countries, to verify the results. Dr. Milana Frenkel-Morgenstern, of the Azrieli Faculty of Medicine of Bar-Ilan University: “The present study sought to better understand the potential favorable effects of aspirin in aiding the human immune system battle COVID-19. We intend to investigate a larger cohort of patients and in randomized clinical trials.” To read the original article click here.

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Serious Dangers of a Very Common Medication. It’s in Your Home

AHA Publisher — Wed, 16 Dec 2020 08:00:14 +0000

Dr. Don Colbert – If a painkiller is available over the counter, there’s no harm in taking it, right? Not exactly. While common over-the-counter medications like ibuprofen are generally safe, overuse whether dose by dose or with chronic use can lead to very real, dangerous, and even lethal side effects. There are serious dangers of ibuprofen many people don’t realize. In fact, ibuprofen can damage many systems in the body, and even cause surprising health issues. Here’s how to safely use it if needed, great alternatives for natural pain relief, and how overusing it can harm your body. What Is Ibuprofen? Ibuprofen is a non-steroidal anti-inflammatory drug (NSAIDs). It works by inhibiting prostaglandins, natural chemicals that “turn on” pain and inflammation in the body. Of all NSAIDs, it’s been rated the safest in terms of acute drug reactions. It’s also often taken in place of aspirin which sometimes causes stomach irritation. Ibuprofen is often used for headaches, after injury, before, during, and after sporting events by athletes, and for chronic pain such as arthritis. How Much Is Okay and How Much Is Too Much? Most current daily dosages recommendations are 200-400 mg ibuprofen, every 4 hours, with a maximum of 3200 mg per day. However, even this amount can become concerning if taken longer than a week. Amazingly, a British study of painkiller use found that one in 20 adults in Britain takes at least 6 painkillers every time they are feeling ill. The average painkiller intake per adult was almost 375 pills per year (1). Although some of this number is accounted for in those of 50 who take an aspirin per day, it’s still a high number as an average for those who are under 50. Serious Dangers of Ibuprofen Overuse Current Ibuprofen boxes contain the following warning: -Nonsteroidal anti-inflammatory drugs (NSAIDs) cause an increased risk of serious cardiovascular (CV) thrombotic events, myocardial infarction and stroke, which can be fatal. This risk may occur early in treatment and may increase with duration of use. -NSAIDs cause an increased risk of serious gastrointestinal (GI) adverse events including bleeding, ulceration, and perforation of the stomach or intestines, which can be fatal. These events can occur at any time during use and without warning symptoms. Elderly patients and patients with a prior history of peptic ulcer disease and/or GI bleeding are at a greater risk for serious GI events. Here are more details and 6 serious dangers of ibuprofen: 1. HEART ATTACK AND STROKE This one is clear and stated on the medication itself. A large meta-analysis in 2011 supported this statement. In a review of 31 trials, 116,429 patients, and more than 115,000 patient-years of follow-up, they concluded that none of the pain relievers studied were completely safe in terms of cardiovascular health. These included naproxen, ibuprofen, diclofenac, celecoxib, etoricoxib, rofecoxib, and lumiracoxib. Ibuprofen proved to have the greatest association with stroke (2). Naproxen had the least risk. In order to avoid this risk, many practitioners recommend using the lowest dose possible and consulting with a doctor before using it every day for more than a week. Interestingly, aspirin is not associated with the risk of heart attack or stroke, and instead, provides protection (3). 2. INTERNAL BLEEDING Ibuprofen use has been linked to gastrointestinal bleeding and ulcers. One study out of Madrid found that normal and minimal use of ibuprofen was not a cause for concern. However, for those who take it in excess each day (a dose of 1200-2400 mg daily), might cause 5 times increased risk of gastrointestinal bleeding or torn stomach lining. And if these conditions are already an issue for you, using ibuprofen for pain relief may worsen the condition (4). Why does it cause bleeding? Ibuprofen inhibits the cyclooxygenase (COX) enzyme that promotes platelet aggregation. What’s more, chronic use of ibuprofen causes the stomach to lose its protective barrier and makes it more susceptible to injury. It’s estimated that approximately 1/3 of all ulcers can be linked to aspirin and other painkiller use. More than 1/2 of all bleeding ulcers are linked to these drugs. Ibuprofen-induced ulcers are a real, current medical issue (5). 3. ELEVATED POTASSIUM & BLOOD PRESSURE Potassium is an important mineral in the body. Overuse of NSAIDs can increase potassium levels by encouraging the kidneys to store it. Once too high, it can cause heart rhythm issues and even cardiac arrest. In addition, chronic use of ibuprofen can slightly elevate blood pressure. Healthy blood pressure requires the correct balance of electrolytes in the body, including potassium. 4. TINNITUS Surprisingly, ibuprofen may contribute to tinnitus or ringing in your ears. It is typically short-lived and resolves when ibuprofen is discontinued. However, if you take one or more doses of ibuprofen every day, you may find this to be more of a chronic issue. Although it’s not lethal, tinnitus can certainly cause a decreased quality of life and nuisance. 5. REDUCED FRACTURE AND LIGAMENT HEALING Many practitioners warn against the use of ibuprofen after ligament surgery (such as knee or shoulder surgery) and when fractures are healing. In research, there have been mixed results when studying the effects of ibuprofen on healing in these cases (6, 7). However, it’s still concerning enough for many practitioners to warn against them. On the other hand, there are natural pain relievers such as ginger and turmeric that have been found to promote healing (8, 9). 6. KIDNEY & LIVER DAMAGE Overuse of ibuprofen can also take its toll on the kidneys and liver. Unfortunately, damage to kidney cells can be irreversible and may necessitate dialysis. In fact, long-term use of painkillers like ibuprofen can cause chronic interstitial nephritis — a disease in which the spaces between the kidney tubules become inflamed (10). In addition, a 2020 study found that even moderate doses of ibuprofen can permanently damage the liver. It may increase levels of H2O2, impair the breakdown of glucose, and synthesis of fatty acids. The increases in hydrogen peroxide may damage liver cells (11). 7. DEPENDENCY AND REBOUND HEADACHES When used chronically, ibuprofen can cause some dependency. Ironically, you may also experience rebound headaches from a favorite headache medication when it is discontinued. Natural Pain Relief Alternatives Of course, pain-management is a topic that should be discussed with your doctor. But, there are many natural pain-relief alternatives that actually promote health in your body. Here’s a great list. See if any help you: 8 NATURAL-PAIN RELIEVERS Bottom Line It’s extremely important to only take the recommended dose of ibuprofen, avoid chronic high doses, and talk to you doctor before using it for more than a week or so. Pain management can be extremely tough. Know the serious dangers of ibuprofen overuse. Check out our list of natural pain relievers. Consider a healthy detox to support your liver, kidney, and whole-body health. Work with your doctor to find healthy treatments for you. To read the original article click here. For more articles from Dr. Colbert click here.

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Oh My Aching Back: Do Yoga, Tai Chi or Qigong Help?

AHA Publisher — Sun, 16 Feb 2020 08:00:58 +0000

Florida Atlantic University via EurekAlert – Researchers provide comprehensive review of effects of movement-based mind-body interventions on chronic low back pain. It’s a pain. About 80 percent of adults in the United States will experience lower back pain at some point. Treating back pain typically involves medication, including opioids, surgery, therapy and self-care options. Efforts to reduce opioid use and increase physically based therapies to reduce pain and increase physical function and safety are crucial. Patients are often advised to use non-pharmacological treatments to manage lower back pain such as exercise and mind-body interventions. But, do they really help? In a review published in the journal Holistic Nursing Practice, researchers from Florida Atlantic University’s College for Design and Social Inquiry and Christine E. Lynn College of Nursing evaluated the evidence of effects of three movement-based mind-body interventions on chronic low back pain. They examined yoga, tai chi, which combines gentle physical exercise and stretching with mindfulness, and qigong, a traditional Chinese meditative movement therapy focused on body awareness and attention during slow, relaxed, and fluid repetitive body movements. Little is known about the effects of movement-based mind-body intervention, in particular qigong and tai chi. Researchers compared and contrasted yoga, tai chi and qigong by examining frequency and duration of these interventions; primary and secondary outcomes; attrition rates and possible adverse events; and results. Findings from their review provide empirical evidence regarding the benefits of yoga, tai chi, and qigong, which have been recommended by health care providers for patients with lower back pain. “Back pain is a major public health issue often contributing to emotional distress such as depression and anxiety, as well as sleep issues and even social isolation,” said Juyoung Park, Ph.D., corresponding author and an associate professor in the Phyllis and Harvey Sandler School of Social Work within FAU’s College for Design and Social Inquiry. “We reviewed data to determine the effects of movement-based mind-body interventions on chronic back pain, psychological factors, coping strategies, and quality of life in people suffering with back pain. Our goal was to provide a comprehensive assessment of the effects of these interventions to be able to offer information across disciplines to implement evidence-based interventions to reduce such pain.” Of the 625 peer-reviewed articles the researchers identified, 32 met inclusion criteria and were included in the review. Results found that the majority of these articles showed movement-based mind-body interventions to be effective for treatment of low back pain, reporting positive outcomes such as reduction in pain or psychological distress such as depression and anxiety, reduction in pain-related disability, and improved functional ability. Among the key findings, researchers discovered that longer duration and high-dose yoga intervention showed reductions in back pain while tai chi reduced acute lower back pain in males in their 20s. Tai chi also was more effective than stretching for lower back pain in young males. In the general community, tai chi showed greater reductions in pain intensity, bothersomeness of pain symptoms, and pain-related disability than the control intervention. Because there are only three qigong studies to date, it was unclear to the researchers whether this intervention is useful in treating chronic lower back pain. Existing research suggests positive benefits of yoga, however, tai chi and qigong for lower back pain are still under-investigated. “Two of the studies we examined in our review were focused on the effects of movement modality, specifically yoga, in veterans. Many military veterans and active duty military personnel experience chronic low back pain and are affected by this pain more than the general population,” said Cheryl Krause-Parello, Ph.D., co-author, a professor and director of Canines Providing Assistance to Wounded Warriors (C-P.A.W.W.) within FAU’s Christine E. Lynn College of Nursing, and a faculty fellow of FAU’s Institute for Human Health and Disease Intervention (I-HEALTH). “Our review provides emerging evidence that movement-based mind-body interventions could benefit veterans and others experiencing chronic low back pain.” The review included both randomized and nonrandomized studies with a total of 3,484 subjects ages 33 to 73 years old. Study sample sizes ranged from 25 to 320 subjects. The majority of articles reported on yoga (25), followed by tai chi (four), and qigong (three). Most of the yoga studies were conducted in India, followed by the U.S., while other studies were conducted in Australia (tai chi) and Germany (qigong). People with chronic low back pain are at increased risk of functional limitations, job-related disability, and potential long-term disability. Moreover, the economic burden of chronic low back pain is high due to the cost of medications such as opioids, procedures, hospitalization, surgical treatment, and absence from work. “Yoga, tai chi and qigong could be used as effective treatment alternatives to pain medications, surgery, or injection-based treatments such as nerve blocks, which are associated with high incidence of adverse effects in treating lower back pain,” said Park. “We need more clinical trials and empirical evidence so that clinicians can prescribe these types of interventions with more confidence for managing lower back pain in their patients.” To read the original article click here.

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Winter Aches & Pains? Try These 8 Effective Natural Pain Relievers Today

AHA Publisher — Thu, 06 Feb 2020 08:00:13 +0000

Dr. Don Colbert – Looking for natural pain relievers? Of course, there are many options. We’ve provided 8 that are effective, can be initiated easily at home, and are affordable. Massage, cold-therapy, and others are effective as well. If you have achy joints, bones, or muscles, winter can mean more pain. It can be easy to become dependent on daily pain-killers to find comfort. But, there are effective natural pain relievers available. And most are extremely affordable. The best part? Not only do these natural pain relievers reduce pain, but they also promote whole-body health. Instead of just numbing the pain, they can promote strong joints, ligament, tendons, bones, and bodies. Here are our 8 effective natural pain relievers for winter aches and pains. 8 Natural Effective Pain Relievers 1. Ginger What’s ginger got that other spices don’t? Gingerols and shogaols. These active medicinal components are potent phytochemicals with pain-reducing qualities. In fact, ginger has been used as one of many natural pain relievers in eastern medicine for centuries. It’s known to aid many ailments from joint pain to nausea and motion sickness to bacterial infections (1). Study after study has validated it as a natural pain reliever. One such study from 2014 found that ginger effectively relieved pain from osteoarthritis within 24 weeks (2). Another concluded that topical ginger ointments and creams reduced pain in joints (3). What’s more, studies confirm that gingerols are strong anti-inflammatory and analgesic agents (4). For a wonderful ginger dip, try our Keto Zone Spicy Ginger Dip. Or, add a 1/2 teaspoon of ground ginger to Turmeric Tea Recipe listed below. 2. Turmeric Curcumins are turmeric’s secret weapon. And while it’s difficult for researchers to fully understand how curcumins work to decrease joint pain, their works conclude that it is effective. For example, a recent meta-analysis found that the curcumins in turmeric extract are effective in treating arthritis (5). Additionally, animal studies show that curcumins actually protect cartilage (6). Another study of 50 arthritis sufferers showed a 58% reduction in stiffness and pain with curcumin treatment in 90 days. What’s more, curcumin effectively reduced inflammation in the participants: C-reactive protein, a marker for inflammation, decrease by 16-fold! Want a great winter recipe to increase your turmeric intake? Try Keto Zone Turmeric Tea. If you suffer from pain, also add Dr. Colbert’s High Potency Turmeric Supplements each day. 3. Black Pepper Black pepper also contains a secret weapon: Piperine. And piperine is a strong anti-arthritis nutrient. Many studies have supported it as a compound that reduces pain, increases healing and decreases pathology in arthritic animals and humans (7). As a bonus, piperine increases the absorption of curcumins by up to 10 times. It stimulates “transporters” in our intestines to increase absorption, so take them together by simply adding freshly ground pepper to anything that contains turmeric (Dr. Colbert’s High Potency Turmeric Supplements contain both). 4. Lemongrass Essential Oil While essential oils are a confusing area of natural pain relievers for many, lemongrass essential oil is effective, safe, and easy to use when applied correctly. As a simple explanation, plants manufacture chemical compounds (essential oils) to protect themselves, heal themselves, and even repel disease and animals that may hurt them. Some of the chemical compounds are at a molecular size that can be absorbed through human skin and/or respiration. Lemongrass essential oil (Cymbopogon citratus) is one such compound. Many animal studies have shown it to reduce pain, inflammation, arthritic symptoms, and depressed serotonin in animals (8, 9). However, care must be taken when using it. First, make sure to use it in a diluted form. To do so, simply mix 10 drops “100% pure lemongrass essential oil” with no less than 1 tablespoon carrier oil. A carrier oil is simply an oil used to dilute essential oils. Examples include fractionated coconut oil, castor oil, argan oil, and/or olive oil. Second, try using the diluted lemongrass oil in just a small amount on a small area of the body. Wait at least 3 days to make sure you don’t have a reaction. Then, apply it up to twice per day on painful areas. If applying by hand (rather than will a roller-bottle) make sure to wash hands and not get the oil in your eyes. Third, realize that essential oils aren’t regulated by the U. S. Food and Drug Administration (FDA), so it’s important to only use brands you trust and oils that are 100% pure. You can look for oils manufactured by a brand that’s a member of the National Association of Holistic Aromatherapy. While essential oils have the potential to be amazing health aides, they are potent and should be used with care. 5. Compression While many mistakenly believe that compression apparel only provides external support to joints (like a brace), they actually do much more internally than externally. In fact, most compression sleeves are slender and minimal, allowing the joint to flex and extend freely without structurally supporting it. So how do they help pain? Compression apparel are natural pain relievers since they: • Modulates spinal cord excitability for many pathways and muscle groups • Significantly improve accuracy in movements • Increase the sensitivity around the joint in which the sleeve is applied This means that the compression sleeve can help the mind-nerve-body pathways filter out irrelevant information and increase sensitivity to task-related sensory information and enhance movement (10). When movements are performed precisely and biomechanics improve with compression, pain and soreness decreases (11). 6. Collagen We’ve discussed collagen’s benefits at length for joints, ligaments and tendons, skin, digestion, and overall health. When it comes to pain, the best type of collagen is “type II collagen” derived from chickens. It specifically contains hyaluronic acid, glucosamine sulfate, and chondroitin sulfate to support healthy cartilage and joints. In fact, one 2008 study found that athletes who took hydrolyzed collagen had less joint pain at rest and when active (12). Another found that type II specifically reduced knee pain in those with osteoarthritis (13). Yet another 6-month study showed that it can improve lower back joint pain (14). The best option for collagen is none other than Keto Zone Hydrolyzed Chicken Collagen and Marine Powder. It includes all 3 types of important collagens, so you get every type you need in one powder. What’s more, the addition of probiotics makes it even better digested and absorbed, and a whole-body pain reliever. 7. Weight Loss If you are currently overweight, one of the best things you can do for joint and bone pain is to lose weight. If you don’t know where to start, you’re in luck, because we have the resources you need. In fact, you can start our Keto Zone 21-Day-Challenge today, and it’s FREE. You’ll find the resources, recipes, and information you need to get started with Keto Zone, the most effective and healthy weight loss plan available. Not only will you lose disease-promoting abdominal weight, but you’ll also lose it safely and efficiently while improving whole-body health and reducing joint pain. Start for free today! 8. Optimism and Prayer Believe it or not, optimism can reduce pain. And, yes, it’s all in your head. Our brains are incredibly powerful. And our thoughts can translate into real pain or pain relief. In fact, there’s a growing body of evidence that optimism plays a protective role in acute and chronic pain. In fact, a recent medical review found that optimism is associated with less acute and chronic pain (15). And what’s more, those who consistently practice prayer are often more optimistic and hopeful about the future. When you take your burden to God, you release them and can reduce stress and negative thoughts. This all translates to more pain relief (physically and mentally). Bottom Line Looking for natural pain relievers? Of course, there are many options. We’ve provided 8 that are effective, can be initiated easily at home, and are affordable. Massage, cold-therapy, and others are effective as well. But to start, find relief using natural foods, plant compounds, compression, prayer and optimism, and weight loss today! To read the original article click here. For more articles from Dr. Colbert click here.

The post Winter Aches & Pains? Try These 8 Effective Natural Pain Relievers Today appeared first on Amazing Health Advances.

Myofascial Release Therapy for Back Pain, Posture and More

AHA Publisher — Fri, 06 Dec 2019 08:00:28 +0000

Jillian Levy, CHHC via Dr. Axe – Whether you’re an athlete looking to improve your training and performance, or someone trying to reduce pain and achieve better alignment, myofascial release therapy can likely help. This type of manipulative therapy targets hard knots and trigger points in the muscle tissue that can elicit tenderness, pain, stiffness and even twitching. While it’s still considered an “alternative treatment,” one that has been studied significantly less than similar approaches, there’s evidence that it may be beneficial for those dealing with pain or inflexibility even after trying surgery, medication and stretching. What Is Myofascial Release? Myofascial release (or MFR) is a type of hands-on treatment that is used to reduce tightness and pain in the body’s connective tissue system. It’s intended to improve range of motion, flexibility, stability, strength, performance and recovery. The purpose of MFR is to detect fascial restrictions — areas of connective tissue that are tight, painful or inflamed — and then to apply sustained pressure to that area in order to release the fascia. Since it originated in the 1960s, literature regarding the effectiveness of MFR has been limited, shown mixed results and not been of the best quality. Recently, however, a 2015 systematic review concluded that “MFR is emerging as a strategy with a solid evidence base and tremendous potential.” What Is Fascia? Although experts currently don’t agree on one official definition of fascia, it’s considered to be a band or sheet of connective tissue, made up mostly the type of collagen protein that attaches and stabilizes muscles and other internal organs. It’s described as having has an appearance similar to a spider’s web or a woven sweater. This system covers every muscle, bone, nerve, artery, vein and internal organ, spanning the entire body from head to toe. It surrounds and attaches to all structures, supporting overall functionality of the body. Normally, fascia is relaxed and has the ability to stretch and move. But when it becomes inflamed or damaged, it starts to become tight and restricted in movement as it loses its pliability. Not only can this cause inflexibility and pain, but it causes tension to develop in other parts of the body too, since the body’s fascia is an inter-connected system. Myofascial release therapists often describe dysfunctional areas of fascia as trigger points, knots, adhesions, ropes or scar tissue. When someone has many of these, it’s referred to as myofascial pain syndrome (MPS). Releasing these trigger points or knots, as well as the surrounding area, is the focus of MFR treatments. Not only does this dissipate pain at the specific trigger point, but it can help stop pain from “rippling out” to other parts of the body. How does MFR compare to other manipulative techniques? Is foam rolling the same as myofascial release? The use of foam rollers is popular for practicing self-myofascial release (SMR). MFR doesn’t necessarily require the use of a foam roller (since it can be done with a therapist’s hands), however foam rolling has the same purpose: It uses application of pressure to help break up scar tissue and soft-tissue adhesions that lead to pain and stiffness. The main difference is that foam rolling is performed by the individual on themselves, rather than by a practitioner. Foam rolling is also encouraged as part of a warm-up or cool-down before and after a workout because it increases blood flow to muscles and helps to “lengthen” connective tissue, improving range of motion. What is a myofascial release massage, and how does it differ from other massages? MFR technique is somewhat different than some other types of manual adjustments, including other massage therapy techniques and rolfing, because it’s performed for a shorter time and directly on the skin without oils, creams or machinery. MFR, massage and rolfing include some of the same techniques, but with MFR there’s more focus on specific trigger points, rather than the whole body. MFR maintains pressure for three to five minutes at a time on a targeted area. It also requires steady pressure to soften and stretch fascia. Overall it tends to be firmer and more targeted (and sometimes less relaxing) than typical massages. How It Works Myofascial release therapy involves applying gentle and sustained pressure applied to connective tissue using the therapist’s hands. Another way it is described is “low load, long duration stretching.” According to the MFR Treatment Centers & Seminars website, “This essential ‘time element’ has to do with the viscous flow and the piezoelectric phenomenon: a low load (gentle pressure) applied slowly will allow a viscoelastic medium (fascia) to elongate.” MFR therapists use a variety of myofascial release techniques and tools, treating each patient uniquely based on their specific symptoms. Here’s what you can expect from an appointment with a MFR therapist, which usually lasts between 30–60 minutes per session in total, including discussion before and after: • First, your therapist will work on locating the areas of fascia that appear to be restricted. • Tests will be performed to measure the level of loss of motion or pain you’re experiencing. • Your therapist will perform hands-on treatment that is slow and gradual. Usually this takes place in a private therapy room, much like with physical therapy. • Ideally you will continue to be treated weekly or several times per week, for several weeks or even months. The duration depends on your specific condition and symptoms. • You may also be instructed to perform myofascial exercises at home between sessions. In many cases, MFR will be combined with other treatment approaches and remedies for pain management. Some examples include: use of hot or ice packs, stretching, acupuncture, chiropractic adjustments, physical therapy, occupational therapy, and use of non-prescription pain relievers. Who Can Benefit People who can benefit most from myofascial release therapy include those with: • Pain felt mostly in one area, such as the neck, back, shoulders, hips, or one side of the body • Physical trauma, such as a fall, car accident or whiplash • Chronic injuries • History of inflammatory responses that lead to physical limitations • History of surgical procedures that leads to scarring • Emotional trauma that causes muscle tension • Habitual poor posture • Repetitive stress and overuse injuries among athletes • Temporo-mandibular joint disorder pain (TMJ) • Carpal tunnel syndrome • Fibromyalgia • Migraines You may be a good candidate if you struggle with pain and limitations but results on standard tests like x-rays, CAT scans, electromyography, etc. haven’t been able to pinpoint a specific physical problem. Myofascial restrictions are not always easy to spot on these tests, but they can still exist and impact your quality of life. How can you find a qualified myofascial release therapist? Treatments are offered by practitioners including osteopathic physicians, chiropractors, physical or occupational therapists, massage therapists, or sports medicine/injury specialists. Look for a provider that has completed specific myofascial release training courses and has earned a certification. One of the founders of myofascial release massage is John F. Barnes, PT, LMT, NCTMB, who is considered to be one of the most influential people in the field of manipulative therapies. Barnes has been treating patients since the 1960s and today is the owner, director and chief physical therapist at two MFR “sanctuaries” located in Pennsylvania and Arizona. He also manages an educational company called Myofascial Release Seminars which has trained thousands of therapists. To find a therapist trained in his technique, visit his website here. Benefits 1. Helps Restore Proper Body Mechanics MFR treatments focus not only on pain reduction, but also on restoring postural and movement awareness in order to reduce future injuries. Good posture is important for preventing tightness of tissues that leads to restriction and pressure. Over time, poor posture can cause parts of the body to be pulled out of alignment, leading to muscular compensations and overuse injuries. This commonly affects parts of the body including the shoulders and hips, in addition to the glutes and back. 2. Helps Reduce Pain Myofascial pain is thought to have several primary sources: pain within tight skeletal muscle or connective tissue that is being contracted, and pain that generates outward to a nearby structure that is being cut off from blood supply or put under pressure. MFR treatment is believed to help loosen “bound down” fascia so that movement is restored, while also preventing other connected parts of the body from suffering. There’s evidence that not only can this type of treatment reduce muscle pain in specific parts of the body, such as the shoulders or back, but it can also decrease symptoms stemming from tension throughout the body, such as headaches and neck pain. 3. Enhances Strength and Performance Myofascial release massage helps the body handle stress and impact better, including the types purposefully applied to the body via exercise and strength-training. Sometimes MFR is used prior to training to help athletes prepare, or used in combination with other treatments to promote recovery and make other forms of stretching/strengthening more effective. Research indicates that some of the perks associated with MFR for athletes include: improving range of motion, blood flow and joint function; protecting against injury; reducing soreness; and shortening recovery time (post-exercise fatigue) after a workout. 4. Improves Flexibility Fascial restrictions negatively affect both flexibility and stability, so resolving tight areas of fascia can be an effective way to improve mobility, the ability to perform daily activities and overall quality of life. 5. Emphasizes Self-Help and Patient Independence While it’s not exactly the same thing as visiting a therapist, you can practice mysofascial release on yourself at home. How do you do myofascial self-release? The most popular way to do self-myofascial release is with a foam roller. Massage balls and sticks are also available, which help to apply pressure to specific areas of muscles. Some experts recommend limiting use to about two minutes or less per muscle group, specifically focusing on muscles that feel tight. Foam rolling for too long or with too much pressure can actually reduce the effectiveness (especially if you’re doing it as part of a warm-up before exercise) and start fatiguing your muscle, so keep it brief. Begin my moving at a consistent tempo of approximately one inch per second while remaining on areas of tension for up to 90 seconds. You should feel your muscle warm up, loosen and relax. Risks and Side Effects When performed by a trained therapist, this type of manipulative therapy is considered to be very safe. However, it shouldn’t be performed on anyone with open wounds, burns, fractured or broken bones, or deep vein thrombosis. Because some studies suggest it doesn’t work for everyone with chronic musculoskeletal pain, it also shouldn’t replace other treatments or doctor’s visits. Does myofascial release hurt? Some people report feeling some discomfort during or after myofascial massage, however it shouldn’t be very painful. You may temporarily feel sore or have difficulty moving, but this should improve within 1–2 days. If you have concerns about getting started, it’s a good idea to speak with your doctor, chiropractor or orthopedist first. He or she can recommend which type of manipulative therapy is best for your condition, and give you instructions for practicing self-MFR at home. Final Thoughts • What is myofascial release? It’s a type of hands-on/manual therapy technique that focuses on reducing tightness and pain stemming from dysfunctional myofascial tissue. It targets trigger points or knots, which are inflamed or damaged parts of fascia, a system of connective tissue that wrap, connect and support your muscles. • Myofascial massage benefits may include improving range of motion, flexibility, stability, strength, performance and recovery, while reducing pain. • Trained therapists or doctors usually perform MFR. You can also perform self-myofascial release using a foam roller, balls or sticks. To read the original article click here. For more articles from Dr. Leaf click here.

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