Natural Remedies for Sports Injuries (cont’d)
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MSM (Methyl-Sulfonyl-Methane) (6,000 mg or more daily) – a naturally occurring organic source of nutritional sulfur found in ever-diminishing quantities in fresh fruits and vegetables, commonly lost during storage and cooking. MSM is a stable metabolite of DMSO (dimethyl sulfoxide), a substance popularized in the 1970s and 80s for its ability to reverse pain and inflammation in arthritis and other degenerative diseases. DMSO can be used as an enhancer of both nutrient and drug absorption into body cells. Unfortunately, the use of DMSO causes individuals to develop a severe garlic odor of the breath and body. MSM has all the same properties of DMSO but is odorless and has no side effects at any dosage.
Sulfur is a critical component of many important amino acids contained in cellular proteins, enzymes, hormones, and other body structures. In high doses, MSM is a powerful free radical scavenger, improves circulation, boosts nutrient absorption, reduces inflammation, and helps reduce lactic acid build-up, the chemical that causes muscle soreness and fatigue after strenuous exercise.
In addition, MSM fights fatigue, helps hair and nails to grow faster, and has been shown to be anti-parasitic. The efficacy of MSM is enhanced by vitamin C supplementation. The beneficial effect of glucosamine sulfate in the reversal of osteoarthritis is thought by some experts to be related to its sulfur component, something that can very effectively be delivered to the body by MSM.
Vitamin C (3 grams or more daily, depending on bowel tolerance) – shown to reduce muscle damage after working out and aid in muscle recuperation by reducing cortisol levels after intense exercise. Growth hormone, testosterone, and insulin are all, to various degrees, dependent on an adequate supply of vitamin C. The value of vitamin C as an antioxidant as well as a crucial nutrient in bone health is well documented.
Coenzyme Q10 (ubiquinone) (100–200 mg daily) – protects against exercise-induced muscle injury and fatigue caused by exercise. Many reports also indicate that coenzyme Q10 is an effective remedy in the treatment of chronic fatigue syndrome and other immune system diseases involving damaged cellular mitochondria. Its value is limited by its high price.
Glucosamine sulfate (1500–2000 mg daily) – supplementation may speed healing of recurrent joint injuries such as chondropathia patellae and thus prevent the development of osteoarthritis. MSM coupled with an adequate protein intake eliminates the necessity of supplementing this nutrient.
Proteolytic enzymes (3 or more capsules daily) – trypsin and chymotrypsin, usually considered enzymes that break down dietary protein in the gastrointestinal tract, have also been shown to promote the healing of many exercise-damaged tissues. Bromelain (from pineapple stalks) and papain (from papayas) have been reported to have similar beneficial effects.
(to be continued…)
Dr. Zoltan Rona
Natural Remedies for Sports Injuries
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Tennis elbow, knee ligament strains, ankle sprains, and different forms of tendonitis can be a real nuisance to athletes at any level. If you are one of those people who suffer from frequent or recurrent musculoskeletal injuries, consider using some natural remedies for both prevention and to speed healing. While none of these nutritional supplements is an alternative to standard medical, physiotherapeutic, or chiropractic care, they can help these treatments work better and more quickly. Over the next few weeks, I will discuss some of the best-documented nutrients in this category.
Protein (1 gram of protein per pound of lean mass or more daily) – required for maximum muscle strength and growth, as well as to prevent muscle deterioration and loss of lean body mass to energy requirements. It is most natural to get your protein from real food rather than supplements. In that respect, the highest quality proteins, in descending order of quality based on amino acid composition, are:
• Lactalbumin (from hydrolyzed whey protein concentrate)
• Egg albumin (from egg white)
• Beef, fish, poultry
• Casein (from milk)
• Soy protein
• Vegetable protein (half the muscle building protein quality of lactalbumin)
The ion-exchange whey protein supplements (90%+ ion-exchange whey protein by weight) are good alternatives for those with limited cooking skills or an affinity for the kitchen.
L-Glutamine (4000 mg before and after exercise) – an amino acid that is vital for anyone who exercises a lot and is a favorite of most serious body builders. As a nitrogen donor, glutamine helps build proteins and repair the muscle, as well as help build up more muscle. This, in part, may be due to its ability to induce the release of growth hormone. For those taking prescribed anti-inflammatory drugs, L-glutamine will help prevent damage to the lining of the gastrointestinal tract, ulcers, and blood loss. If you are injured, L-glutamine will speed your recovery from virtually any sports injury without side effects.
Broad spectrum multiple antioxidant (1–3 capsules or more daily) – should contain at least the following nutrients: vitamin A, beta-carotene, B complex vitamins, vitamin C, E, zinc, copper, manganese, selenium, and N-acetyl-cysteine, a precursor for glutathione. The minerals zinc, copper, and manganese are important cofactors in the body’s production of superoxide dismutase, considered to be the most potent of the body’s protective enzymes. Antioxidants are free radical scavengers or neutralizers that also prevent the formation of free radicals in the first place.
(to be continued…)
Dr. Zoltan Rona
Natural Supplements to Help You Detoxify
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If symptoms such as insomnia, depression, anxiety, and fatigue are overwhelming, you could try the following natural supplements to reduce or eliminate the severity of reactions when you’re on a detox program:
• Niacinamide – 500 to 1,000 mg up to four times daily normalizes blood sugar.
• B-complex vitamins – 1 to 2 capsules (50 to 100 mg) up to four times daily balances B vitamins.
• Vitamin C – 1 to 2 capsules (1,000 mg) up to four times daily offsets toxic heavy metals.
• Calcium citrate (500 mg) with magnesium citrate (250 mg) – 1 to 2 capsules up to three times daily controls nervous system symptoms.
• Kava kava – 1 to 2 capsules (500 mg) up to four times daily prevents insomnia, depression and anxiety.
• Hempseed oil – 1 tbsp (15 ml) or 5 capsules twice daily provides essential fatty acids that displace harmful fats.
• Vitamin E – 800 IU daily for antioxidant protection.
• Coenzyme Q10 – 100 mg twice daily for antioxidant protection of the heart and blood vessels from released toxins.
If you continue to crave sugar or other foods while following this regime, try adding L-glutamine (3,000 mg up to four times daily) and chromium picolinate (1,000 mcg daily).
Dr. Zoltan Rona
What to Expect When Improving Your Diet
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So, you’re toxic. You’ve recently indulged in a little too much chocolate, wine, beer, fried foods, coffee, cakes, and other sweets. You look and feel tired and achy all over. Perhaps you’ve put on a few more pounds than you’d like to admit.
Most of us indulge to some degree during the holiday season. Later, we desperately want to cure ourselves with a fast or perhaps a strict low-fat, low-carb diet, plus vitamins, minerals, and herbs. We make New Year’s resolutions to adopt healthier eating habits, or we may decide to take up a strenuous exercise and sauna program to get rid of toxins and fat more quickly.
The good news is that within three or four weeks of making such changes, you’ll feel better than you’ve felt in years. The bad news is that some uncomfortable symptoms will show up during the cleansing process. Whatever your New Year’s resolutions, expect them to be challenging to implement. If you know what to expect while improving your diet, however, things could be considerably easier.
Why You Feel Rotten
The major reason for symptoms may best be summarized in one word: detoxification. Food may well be the most powerful drug you will ever experience. A high intake of refined carbohydrates, for example, will eventually lead to blood sugar control problems (hypoglycemia) and numerous symptoms. To feel better, most people suffering from low blood sugar will instinctively reach for a candy bar, soft drink, or caffeinated beverage. If they decide to eliminate sugar and refined carbohydrates, their blood sugar levels will immediately plummet even further, thus causing even worse symptoms.
The other reason why detox symptoms can suddenly arise is the addiction/allergy factor. Many people are unknowingly addicted/allergic to foods such as wheat, milk, citrus, eggs, chocolate, and sugar in any concentrated form. If you suddenly stop eating these foods, you’ll experience withdrawal symptoms similar to those seen in alcoholism, cigarette addiction, or narcotic drug addiction.
Changing to a healthy diet will, in all likelihood, cause fat and some muscle cells to release their waste products into the circulation. Cells also release stored chemicals known as xenobiotics, which the body may not be fully able to detoxify in the liver, kidneys, lungs or skin. Drug flashbacks and all manner of mental and physical symptoms can present themselves. This can even occur in people who only give up sugar and refined carbohydrates without any drastic dietary changes.
In very rare, severely toxic cases, hospital admission for a nervous breakdown may be the end result of a combination of hypoglycemia, food addiction withdrawal, and release of xenobiotics. Certain people are thus poor candidates for changing their diets and can end up sicker as a result. If you think you might be one of those rare individuals, consult your doctor before making any major changes to your diet.
Common Nuisance Symptoms
The vast majority of people who improve their diets find that detox reactions are mild and temporary (four to ten days). Most symptoms are due to some combination of blood sugar problems, withdrawal reactions, food allergies, and xenobiotics. In my experience, the commonest of these nuisance symptoms are:
* Food cravings and hunger
* Headaches
* Irritability
* Dizziness
* Spaciness
* Fatigue
* Anxiety
* Depression
* Insomnia
* Gas, constipation, or diarrhea
* Frequent urination
* Flu-like illness
Reward for Persistence
I strongly encourage you to continue with your new, healthier diet. Remember, the annoying symptoms will gradually disappear. (Supplements can also help your body to detox faster and more easily; I will discuss those next week.)
Almost everyone willing to persist through minor nuisance symptoms will be rewarded. After four to ten days, you’ll notice greater vitality and a sense of higher well-being, along with improved physical appearance.
Dealing with Mental Blocks
People who are relatively new to a natural diet and supplements often feel frightened by the changes that occur in their bodies. Some decide it’s best to abandon their new diets. Others might even make the mistake of going to the local hospital emergency room, walk-in clinic or family doctor. Most likely, they’ll be advised to stop the healthy diet and go back to chocolates, chips, soft drinks and fries.
I recall one woman who consulted me several years ago to treat her menorrhagia (excessive menstrual bleeding). She was so shocked at the sudden cessation of bleeding resulting from dietary changes that she immediately came into the office to tell me she just had to stop because of “fear of what all this is doing to my body.” Another patient phoned to ask me if it was normal to feel “high” when going completely off sugar and would I advise him to stop the diet?
What these two patients were really afraid of was change of any kind from the way they were used to feeling. Overcoming these types of psychological blocks is the first step towards better health. Just about everyone has to blow through some degree of mental resistance.
If you decide to improve your diet, you will have to accept the fact that changes will occur in your body. Initially, these changes will be annoying but, with the passage of time, symptoms will lift and you’ll be on your way to high level wellness.
Dr. Zoltan Rona
Who Gets the Credit?
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One of my breast cancer patients recently visited her oncologist for a routine follow-up examination. The specialist seemed very pleased with her progress, commenting that the patient was healing from her surgery and radiation far better than expected. Elated at this news from the usually grimly serious oncologist, the patient volunteered that she had been seeing a holistic medical doctor, had changed her diet, and was taking several vitamin, mineral and herbal remedies. At this news, the specialist turned noticeably red in the face and blurted out: “If you remain cancer-free, then who gets the credit, him or me?”
ZR: Neither gets the credit. Doctors, whether conventional (allopathic) or holistic (naturopathic), do not heal anybody. It is only the individual who can heal him/herself. If this patient remains cancer-free for the next decade or longer, she has only herself to credit. All the doctors did was to guide the patient’s energy to heal herself. The desire to be healed and the release of any resistance to so doing are the true anatomy of a cure.
Optimal Zinc Doses for Anti-Aging
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Dear Dr. Rona:
I am considering purchasing a multiple vitamin and mineral supplement containing 40 mg of zinc per capsule. The RDA is 15 mg, whereas this product supplies 40 mg/day. A couple of sources* I have read urge caution that going over the daily allowance may lead to a depressed immune system, poor wound healing, problems with taste and smell, skin problems, and lower healthy (HDL) cholesterol levels. The latter may lead to arterial aging, which seems to counter the “anti-aging” claim made in supplement advertisements.
I would be very interested in understanding why this supplement uses such a high level of zinc and be reassured that it is not a health risk.
* The RealAge Diet (2001: Roizen, MD), and Eat, Drink, and Be Healthy (2001: Willett, MD)
MJ
Dear MJ:
According to the latest pronouncements made by the reputable Food and Nutrition Board, zinc, when used orally, is safe in amounts that do not exceed the tolerable upper intake level (UL) of 40 mg per day. The RDA of 15 mg daily is only enough to prevent deficiency in the average adult and does not take other factors into consideration, such as stress, pollution, diet quality and activity level. One can make many arguments for an intake of 40 mg per day in adults for optimal health. The 15 mg per day level has more to do with deficiency prevention, not anti-aging or optimal health benefits.
There is some concern that doses higher than the UL of 40 mg per day might decrease copper absorption and result in anemia. However, there is some evidence doses of elemental zinc as high as 80 mg daily in combination with 2 mg of copper can be used safely for approximately six years without significant adverse effects. There is not a shred of evidence that doses of 40 mg per day have any deleterious effects.
Zoltan P. Rona, M.D., M.Sc.
Reference
Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press, 2002. Available at: www.nap.edu/books/0309072794/html/.
Age-Related Eye Disease Study Research Group. “A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta-carotene, and zinc for age-related macular degeneration and vision loss.” AREDS report no. 8. Arch Ophthalmol 2001;119:1417-36.7304
Dr. Rona
Beware of Some Popular Detoxification Methods
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Dr. Rona:
I heard from a friend who went to a recent lecture of yours that you do not recommend fasting, colonic irrigation and ionic footbaths for detoxification. I’ve been using all three for years at the recommendation of my chiropractor. Why do you think there’s a problem with them?
AA
—
Dear AA:
Re: FASTING
Fasting with water has been used for centuries, but could be dangerous for some without supervision and support. Since most of the more dangerous toxins are stored in fat cells, abstaining from food will force the body into burning off fat reserves and thereby release the toxic substances into the bloodstream. This in turn increases the risk of serious damage to tissues, especially the brain and nervous system. Fasting sometimes simply moves toxins from fat cells into more active tissue such as the liver and brain, and doesn’t really cleanse the system.
Secondly, the liver needs a steady supply of proteins, vitamins, and minerals to produce the substances that make detoxification by the liver possible. Depriving the body of these nutrients at the time they are needed the most can make body toxemia worse. Fasting also deprives the digestive system of fiber, the very thing needed by the liver and bowel to rid toxic substances from the body.
Re: COLONICS
Colon hydrotherapy (colonics) involves inserting a tube into the anus and then flushing 1-5 gallons of water through the colon in an attempt to remove impacted waste out of the system. This process is said be effective at getting the compacted material out of the large intestine rapidly but it is not without its hazards.
Aside from the costs (between $50 and $100 per treatment), there is the distinct possibility for the process to unnaturally extend the bowel and colon, potentially causing rips or other damage to the large intestine. There have been several reported cases of dependency on colonics. Over the years I have heard many clients say things like, “I can’t have good bowel movements without my colonic.” This is hardly something that should be encouraged.
Other scary issues involving colonics include potential perforation of the colon leading to septicemia and shock, infection from improperly cleaned instruments, electrolyte imbalances and fluid absorption, and overload leading to heart failure. Deaths have been reported from both perforation and infection. Although these harmful events are rare, why take the risk?
Re: IONIC FOOTBATHS
The ionic footbath has come to be a very popular gadget for body detoxification but, unfortunately, has no scientific validity whatsoever. Sadly, ionic footbaths are being peddled by both health food stores and natural health care practitioners who can charge thousands of dollars to either sell or rent out these contraptions.
Here’s how it works: while you just sit there and soak your feet, these gizmos claim to selectively remove toxins from the body. The electronic current passed through the footbath apparently triggers the body to release toxins into the water, which then changes color. This is said to be “evidence” that poisons are being released through the pores of the feet. Dr. Andrew Weil has an article on his website that explains what really happens best:
This is all complete nonsense. The Guardian Unlimited, an online British newspaper, sent a doctor to have an ionic detox footbath. He took water samples before and after and sent them to a lab for analysis. Neither sample contained any toxins.
And when a Guardian Unlimited reporter suspected that the discolored water might be due to rust, he tried an experiment: he rigged up a bowl of salt water with two metal nails attached to a car battery (to simulate the metal electrodes used in the ionic detox footbaths). That water turned brown with some sludge on top = the same type seen on the footbaths.
A footbath, ionic or not, can’t detox your body or rebalance cellular energy. If you buy one of the devices (which cost in the neighborhood of $1,200) the only rebalancing you’re likely to notice will be in your bank account.
Dr. Andrew Weil
The only change found comparing the before and after samples was a jump in iron content. None of the common blood toxins such as urea or creatinine had migrated into the water.
Ben Goldacre writing in the Guardian in September, 2004
Foot detox patches making similar claims are another waste of time and money. Once again, there is not a shred of evidence that these products do anything more than pull hard-earned money out of your wallet.
If you want to listen to my lecture given on November 24, 2007 at a Whole Life Expo, you can order a copy of the lecture on CD from http://www.softconference.com/071123
For more references re: the ionic footbath scam, visit http://www.denvernaturopathic.com/news/footsoaks.html and
http://www.guardian.co.uk/life/badscience/story/0,12980,1294819,00.html
Dr. Rona
A Natural Approach To Eczema
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Eczema can be caused by stress and emotional factors, nutritional deficiencies, food allergies and digestive function abnormalities including low stomach acid and low pancreatic enzyme levels. It is usually treated by dermatologists with prescriptions for various steroid creams that suppress the rash. For many people, this is acceptable practice.
For those who wish to adopt a more natural approach, make the diet as unrefined as possible. Avoid fried and processed foods, coffee, tea, alcohol and sugar in any form. Even the sugar found naturally in fruit and fruit juices might aggravate chronic eczema in some individuals. Dairy and eggs are strongly allergenic and found in hundreds of foods. A trial therapy of strict avoidance of these foods for several weeks will do no harm. Conventional animal products can be loaded with drugs such as antibiotics, synthetic hormones, nitrates, nitrites and other potential toxins. For short term relief, an organic, plant based diet is best. As symptoms improve, poultry and fish can be added back to the diet. Later, whole fresh fruits can be consumed on a trial basis. If the eczema returns upon reintroduction of any food, a stricter dietary approach of either complete avoidance or a four day rotation of reactive foods can be instituted.
Nutrient supplements that may be very helpful for both treatment and prevention include essential fatty acids (e.g. fish or salmon oil, evening primrose oil, hemp oil, flaxseed oil, black current seed oil, oil of borage, etc.), vitamin A, B complex vitamins especially biotin, vitamin C, bioflavonoids (pycnogenol, hesperidin, catechin, quercetin), vitamin E, zinc, calendula, tea tree oil and aloe vera. Treatment depends mainly on biochemical individuality which is something that can be determined through professional consultation and testing. Topically, calendula cream helps healing and prevents infections. So does vitamin E cream and aloe vera gel. See a naturopath or a medical doctor familiar with the natural approach for a personalized program.
Dr. Rona
Glaucoma
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Glaucoma is an eye disease caused by gradually increasing intraocular pressure. There is a slow loss of peripheral vision and gradual loss of central vision with complete blindness resulting if left untreated. The cause of glaucoma is unknown but it is thought that heredity, stress and nutritional problems all play a role. What occurs physiologically is an imbalance between the production and drainage of the aqueous humor. This is usually caused by obstruction of outflow. Glaucoma is the second leading cause of blindness affecting approximately 7 million people in North America. It is usually seen in people over age forty and is more common in women than in men.
Symptoms of glaucoma can be eye pain or discomfort, blurred vision, a frequent need to change prescriptions for glasses or contact lenses, impaired dark adaptation and seeing halos around lights. In some cases there are no symptoms and the diagnosis is made by an eye specialist. On ophthalmoscopic examination, there may be cupping of the optic disc and eye pressures may be greater than 22 on three successive readings. Conventional treatment includes eye drops oral medications and/or surgery (laser or otherwise) to keep the aqueous fluid draining.
As far as diet is concerned, the isolation and elimination of food allergies would be helpful in the prevention of excessive fluid retention in the body. Avoid caffeine from any source including chocolate, soft drinks and coffee, alcohol, salt and other stimulants. Prolonged reading, television watching, tobacco smoke exposure and other eye stressors should be avoided.
Foods which are high in vitamin C, rutin and other bioflavonoids, vitamin A, choline and B vitamins can help. These include chrysanthemum tea, mint, oyster shell powder, mulberries, black sesame seeds, lycium fruit, grapefruit, lemons, oranges, carrots, beets, beet tops, spinach, parsley, endive and celery. These foods can also be juiced and consumed several times each day.
Supplements which have been reported to help glaucoma sufferers are:
- Green food beverage (spirulina, chlorella, blue green algae or barley green) for its source of carotenes - 1-3 tsps. daily
- Cod or halibut liver oil (for vitamin A content) - 1 -3 capsules daily
- B complex - 50-100 mgs. several times daily (injections of B complex vitamins have been reported to be especially effective in those glaucoma cases associated with stress)
- Choline - 1200 - 7200 mgs. daily
- Vitamin C - 5000 mgs. or more depending on bowel tolerance
- Rutin - 20 mgs or more several times daily
- Magnesium - 500 - 1000 mgs. daily (N.B.: this is one mineral which might be more effective when injected IM or IV since high doses taken orally often produce diarrhea)
- Germanium - 100 mgs. or more daily; a good natural source of germanium is Korean ginseng
- Bioflavonoids of other kinds (hesperidin, catechin, quercetin, pycnogenol, grape seed extract, etc.) - 5000 mgs. or more daily
- Vitamin E 400 I.U. or more daily
- Eyebright, fennel, chamomile and Essiac herbal teas may all be helpful
The dosages for all these nutritional supplements should be based on biochemical individuality and monitored by a health care practitioner familiar with their use. None of these natural substances should interfere with the conventional treatments of glaucoma and can be used as effective complementary medical therapies.
Dr. Rona
Natural Treatments for Impotence
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Impotence affects an estimated 20 million men in North America and is usually defined as the inability to have penile erections sufficient for intercourse. At least 25% of all men over the age of 50 have some degree of penile dysfunction. A loss of libido and subsequent impotence have an organic etiology in over 85% of cases while the remainder are related to psychological problems.
THE CAUSES
- Amphetamines, alcohol, anti-ulcer drugs, cocaine, tranquilizers, antihypertensives, anti-depressants
- Cigarettes and tobacco products
- Peripheral vascular disease
- Hardening of the penile arteries
- Diabetes
- Prostate enlargement
- High prolactin
- Low testosterone
- Mumps as an adult
- Psychological or emotional stress
Treating underlying physical or psychological problems is of primary importance but there are a large number of self care (complementary medical) approaches, irrespective of the cause, that are low risk, high benefit and well worth a trial of several months. Alcohol is an underestimated cause of low libido and impotence as it can decrease the body’s ability to produce testosterone (male hormone).
Deep breathing exercises, meditation, visualization and yoga are all methods that can enhance sexual energy. A balanced diet low in animal fats, fried foods, sugar, caffeine, white flour products, alcohol and junk foods is important. Avoiding heavy exercise, severe stress, hot tub baths and saunas may help some men improve impotence.
SUPPLEMENTS TO HELP BOOST SEX DRIVE
Zinc is especially related to male fertility and sex drive. Low zinc levels may lower testosterone production, lead to impotence, prostate problems, a low sperm count, and a loss of sexual interest. Vitamin C is vital for optimal sperm motility. The amino acid, arginine is also important for sperm production and possibly enhanced libido. Other nutrients or herbs important to increase the sperm count, improve prostate gland function, enhance sperm motility, increase male hormone production by the body or create a healthier nervous system include the following:
Vitamin A
Beta-carotene
Vitamin B complex, especially B3 (niacin), B5 (pantothenic acid) and B6 (pyridoxine)
Vitamin E
Bioflavonoids
Calcium
Inosine
Inositol
Octacosanol (a wheat germ derivative),
Flax seed oil (essential fatty acids)
Glandular extracts (bovine or porcine) of the male reproductive organs
Ginkgo biloba extract
Siberian ginseng
Dong quai
Sarsaparilla (contains natural testosterone-like substances)
DHEA (dehydroepiandosterone)
Exsativa® (combination of avena sativa, stinging nettle and sea buckthorn)
Yohimbine®
The use of all these natural remedies in consultation with a naturopath or medical doctor is advisable.
Dr. Rona
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