Sandra Cabot MD

Pain Relief
A holistic approach

Sandra Cabot MD
The suggestions, ideas and treatments described in this book must not replace the care and
direct supervision of a trained health care professional. All problems and concerns regarding
your health require medical supervision. If you have any pre-existing medical disorders, you
must consult your own doctor before following the suggestions in this book. If you are taking
any prescribed medications you should check with your own doctor before using the recom-
mendations in this book.

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© 2016 Sandra Cabot MD
eBook ISBN 978-1-936609-44-4

HEA036000 HEALTH & FITNESS / Pain Management

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ISBN 978-1-936609-44-4

9 781936 609444
Contents
Pain Relief . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
A holistic approach. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Sandra Cabot MD. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Contents. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Foreword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Inflammmation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Your Natural Pain Relieving Tool Kit. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Detoxification. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Dr Sandra Cabot’s 2 week liver detoxification program. . . . . . . . . . . . . . . . . 12
Supplements to Reduce Pain. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Vitamin D 3. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Vitamin K. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Vitamin C. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Magnesium. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Selenium . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
N-Acetyl Cysteine (NAC). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Zinc, Manganese and Copper. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Serrapeptase . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Green Lipped Mussel. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Turmeric (Curcuma Longa) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Methyl Sulphonyl Methane (MSM). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Glucosamine and Chondroitin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Fish Oil . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Calcium. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Ginger. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Boswellia Serrata (Indian Frankincense). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
White Willow Bark. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Devil’s Claw. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Natural Painkiller: Palmitoylethanolamide (PEA). . . . . . . . . . . . . . . . . . . . . . . 26
Rose Hips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Apple Cider Vinegar. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Emu Oil. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Capsaicin Cream. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Medication Choices. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Bio-Identical Hormones and Pain Relief. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
Other Pain Management Options . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Back Pain and the Inversion Table. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Meditation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Keeping Active and Vital despite Chronic Pain. . . . . . . . . . . . . . . . . . . . . . . . . 38
Low-Level Laser Therapy (LLLT). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
Cycloid vibration therapy. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Earthing or Grounding Yourself . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
Acupuncture. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Especially Difficult to Treat Painful Conditions. . . . . . . . . . . . . . . . . . . . . . . . . . 43
Peripheral Neuropathy. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Fibromylagia. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Trigeminal Neuralgia. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
Tips on Improving Painful Arthritis and Gout. . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Exercise and Physiotherapy. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Pain Relief and your Diet. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
The Curse of Inflammation – Gluten and Sugar. . . . . . . . . . . . . . . . . . . . . . . . 49
Foods that Trigger Inflammation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Foods which Can Lower Inflammation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Raw Foods. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
Seeds to reduce inflammation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
Raw Juices to reduce pain. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
Pain Relief Juice. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
Pain-Eze Juice for Arthritis. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
Celery Balancer for Arthritis. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
Inflammatory Bowel Disease Juice. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Pineapple, Ginger and Mint to cool inflammation. . . . . . . . . . . . . . . . . . . . 55
Raw Potato Water for Arthritis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Fibromyalgia Juice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Headache Juice. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Fermented Foods. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57
Bone Broth can reduce pain. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
Baked Bone Broth Soup Recipe. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60
In Conclusion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61
References. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62
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About the Author

Sandra Cabot MD is a medical doctor
who has extensive clinical experience in
treating patients with chronic medical
problems, liver problems, hormonal
imbalances and those who present with
troubling and chronic pain. Dr Cabot
works with other medical doctors and
her team of naturopaths in Sydney
Australia and Phoenix Arizona in the USA.
Dr Sandra Cabot began studying nutritional medicine while she was a
medical student and graduated in medicine with honors from Adelaide
University, South Australia in 1975 .
During the early 1980s Dr Cabot worked as a volunteer in the largest
missionary Christian hospital in Northern India, tending to the poor
indigenous women and has become a pioneer in the area of holistic
healing. Dr Cabot has written over 30 books on health including the
award-winning Liver Cleansing Diet and other titles which cover a wide
range of health issues including diabetes, alzheimers disease, fatty liver,
breast cancer, hepatitis to mention a few.
Sandra is a pilot, and is as passionate about her flying as she is about
helping her patients and regularly combines the two pursuits as a proud
supporter of the Angel Flight Charity to ferry patients from remote
districts to metropolitan areas for medical treatment.
Dr Cabot believes the most important health issues for people today are:
• The control of obesity and the prevention of diabetes
• Educating our children about self esteem, good diet and healthy
lifestyle
• The use of specific nutritional supplements to treat and prevent
diseases
• Educating doctors and naturopaths so that they can work together
using evidence based holistic medicine to achieve the best outcomes
for patients
• The effective treatment of mental and emotional illness
• A supportive and well educated community where people have the
confidence and knowledge to find the best health care

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Foreword
I became interested in treating painful conditions, not only because
pain of many forms is a common problem about which I am consulted
in my medical practices in Australia, but because I suffered with severe
migraines and fibromyalgia for over 20 years and had to use analgesics
too often. I hated using these drugs because it would take me several
days to recover my wellbeing after using them. They made my kidneys
ache and made me nauseated and obviously did not treat the cause.
I thought it was my lot in life as I had witnessed my father take way
too many analgesics (he used a powder called Bex, which was quite
toxic in excess amounts, but he did not know any other treatments).
Bex powders contained paracetamol (acetaminophen), aspirin and
caffeine and over many years Bex damaged his kidneys resulting in
high blood pressure, which caused a massive stroke when he was 71
years of age. I was only 37 years old when I lost my lovely father, who
was a kind gentle man and I was gutted.
At the age of 63, I am now free of migraines and fibromyalgia because
I changed my diet and lifestyle and took supplements. The things that
helped me most were supplements of magnesium, selenium and
eating more oily fish, especially sardines. I also took vitamin D 3 and got
more sunshine. I did not have to work less or study less, as I had much
more energy because I did not need to take analgesics.
I found magnesium so effective in preventing my headaches and
muscle pain that I formulated a magnesium powder called Magnesium
Ultrapotent, which contains four types of well absorbed magnesium
salts and the amino acid taurine. I take 2 teaspoons daily in water and
cannot live without it – I am dependent on magnesium. In hindsight
I can see that my father needed magnesium which would have
reduced his migraines and helped to control his blood pressure. I call
magnesium “The Great Relaxer” as it helps to relax the muscles all over
the body including in the artery walls, which is why it reduces high
blood pressure and the arterial spasm that causes migraine.

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Introduction
Understanding and effectively treating chronic pain can be a difficult
and sometimes perplexing task for healthcare professionals. It can also
be very frustrating, depressing and demoralising for afflicted patients!
Thankfully a holistic approach to most chronic pain conditions can
bring a large amount of relief and often a complete resolution of pain.
Dr Sandra Cabot has practised clinical medicine for over 40 years and
has an enormous amount of experience using holistic strategies. The
strategies in this book are based upon her clinical experience, as well
as traditional and modern day research.
Chronic pain is pain that has been ongoing for several months, or
even years. Long- term illnesses, injuries, infections, and inflammatory
diseases are the most common cause of unrelenting pain. Sometimes,
there may be damage to the nervous system, or problems involving
blood vessels that result in chronic pain. Whilst the cause for chronic
pain may be quite apparent and discernible on a scan or pathology test,
there are many times where no obvious cause can be
found, and the pain may involve a psychological
aspect.
The most common types of pain afflicting
humans come from the joints, nerves,
ligaments, tendons and connective
tissues. This is usually seen in lower
back pain, neck or shoulder pain,
tendinitis, fibromyalgia or arthritic-type
pain. Other types of pain come from
chronically over-tight muscles or
nerve pain such as sciatica, neuralgia
or shingles. Peripheral neuropathy
is a nerve pain which is felt in the
extremities (arms, legs, fingers
and toes).Frequent headaches
are extremely common and
may be classified as migraines,
cluster headaches, trigeminal
neuralgia or tension
headaches.

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Chronic sinusitis is a common cause of frontal headaches and pain
around the eyes and in the cheeks, and may refer pain to the back of
the neck.
Women of premenopausal age
frequently suffer from gynaeco-
logical pelvic pain and low back
pain associated with their men-
ses (periods), ovulation pain or
endometriosis. Interstitial cys-
titis can cause pelvic pain and
pain during urination. Chronic
pain associated with cancer is
another form; the list of ways in
which pain presents is practical-
ly endless. Illustration shows the sinus cavities
Wherever there is inflammation or disease affecting a body part or
organ, there is potential for chronic pain.
The key to effectively treating any pain, and indeed chronic pain, lies in
isolating its real cause.

Inflammmation
There exists a common theme amongst most
painful conditions, and it is INFLAMMATION!
So what is inflammation? Put simply, it is your
body’s physiological response (produced by the
immune system) to facilitate healing of an injury or
infection or any attack upon your tissues.
Inflammation can be felt as swelling, redness, heat and pain. Where a
real problem exists though, is when there is chronic inflammation, or
unresolved inflammation, and this perpetuates a ‘domino effect’ which
can undermine your health and wellbeing.
Inflammation in the tissues can be caused by an over-abundance of
free radicals or oxidation in our cells. This is seen more commonly as
we get older, as our immune system becomes less able to protect us
against inflammation. Damage caused by inflammation over a long
period of time can create tissue destruction, leading to degenerative
diseases, scar tissue and premature ageing.

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Below is a list of causes of excessive inflammation: -
• Autoimmune genes, which you may inherit
• A poor diet, high in ‘inflammatory causing’ substances such as sugar
or foods that you are allergic to, such as gluten or dairy
• Leaky gut
• Fatty liver
• Trauma from accidents and injuries
• Wear and tear on the joints, ligaments and tendons
• Adrenal insufficiency
• Obesity
• Immobility or not enough exercise leads to poor circulation
• Viruses such as Ross River Virus or Dengue fever virus or the herpes
virus (shingles)
• Chronic infections in the sinuses, intestines and other nooks and
crannies in the body
• Pro-inflammatory hormones
I have come to appreciate during my 40 years of clinical medical practice
that a total or holistic approach is by far the best strategy to dealing
with most types of chronic pain, including inflammatory pain. I know
that very often, chronic pain can be greatly assuaged or relieved using
safe, natural therapies, yet so many people are completely unaware of
these wonderful tools.

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Your Natural Pain Relieving Tool Kit

Detoxification
To start with, a simple 2-week detoxification is a great way to reduce
inflammation in the intestines, the liver and the whole body.

Dr Sandra Cabot’s 2 week liver

detoxification program
Drink 10 glasses of water daily – drink it throughout the day
Start the day with a glass of water containing the juice of a freshly
squeezed lemon or lime
Eat ONLY the following during your 2 week detox –
Fruits and vegetables - the
fruits and vegetables can
be raw and cooked. You
may have any vegetable
you want including starchy
vegetables such as sweet
potato, carrot, parsnips and
turnips etc.
If you make a vegetable soup, you may use vegetable stock, Herbamare
or miso to flavour it. To cook the vegetables, you may use the following
methods - steam them, roast them or stir fry them with olive oil. You can
spread or paste the vegetables with a thin layer of olive oil or coconut
oil before you roast them in the oven.
Do not use a microwave oven to cook your vegetables or fruits, as
this is irradiating your food and will damage the cell structures in the
vegetables and fruits. You can stew the fruits in their own juice and
water with a tiny amount of honey or stevia. Cinnamon sticks add a
nice flavour to stewed fruits. While on detox, purchase organic fruits
and vegetables.
Salad dressing ingredients – you may use cold pressed olive oil or
macadamia oil, coconut oil, apple cider vinegar, mustard, fresh lemon
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or lime and fresh or dried herbs. Mix ingredients in a jar and shake or
whisk with a fork or blend in a blender.
Raw nuts and seeds – you can
choose any seeds (pumpkin seeds,
hemp seeds, chia seeds, ground
flaxseeds) and any raw nuts. Tahini
and hummus are allowed and make
a nice dip with avocado and lemon.
Milks – only coconut or almond milk is
allowed
Drink 8 ounces to 10 ounces (250 to 300mls) of raw juice daily – best
ingredients to juice are parsley, basil, mint, carrot, cabbage, beet,
green apple, lemon, orange and ginger. You can also add a cruciferous
vegetable to the juice such as kale, broccoli, Brussels sprouts or
cauliflower.
Take a powerful liver tonic such as Livatone Plus which contains Milk
Thistle, Turmeric, B vitamins and the amino acid Taurine plus organic
Selenium to support the detoxification process in your liver.
For information about selenium see www.seleniumresearch.com
Super foods to detox
• Garlic, fresh ginger, curry and turmeric
• Broccoli sprouts powder or capsules
• Glutamine powder heals a leaky gut
• Organic apple cider vinegar
You may want to do this detox diet several times during a year to keep
your total body toxin level at acceptable levels.
Supplements during your Detox
• Livatone Plus - two capsules twice daily with food
• FibreTone 2 teaspoons twice daily
• Glutamine Powder 1 tsp daily in coconut milk
How do you know if you need a Detox?
• Look at your tongue - is it coated?
• Constipation and abdominal bloating
• Fatty liver and excessive weight
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• Allergies and skin rashes
• Fatigue which is unexplained
• Headaches
• Recurrent sinus infections
DO NOT USE A MICROWAVE OVEN – You are eating food damaged by
ionizing radiation
If you have sluggish bowels, you can take a formula called Colon Cleanse
Capsules to increase elimination via the bowel actions. Whenever you
are detoxifying your body, including reducing your food intake, it is
important to drink plenty of fresh clean water to flush out the toxins
you are trying to eliminate from your body. I recommend that you drink
10 glasses of fresh clean water every day. Herbal teas can be substituted
for water.

Probiotics
Inflammation can be greatly
reduced in the intestines, and
indeed the whole body, by
taking probiotic supplements
and fermented foods. These ‘live
organisms’ encourage friendly,
good bacteria to colonise in your
intestines, which in turn revitalize
your whole immune system.

Healthier Dietary Choices

Try eliminating unhealthy inflammation-producing processed foods,
especially gluten and sugar from your diet.
Increase healthy, anti-inflammatory fats such as oily fish, hemp seeds,
flaxseeds, chia seeds, walnuts, avocadoes, coconut oil and its flesh, as
well as cold pressed olive oil.
Fresh, raw vegetable juices are a good way to increase your intake
of antioxidants (the destroyers of free radicals which cause painful
inflammation). Choose ginger, mint, parsley, celery, rocket, cabbage,
carrot, green apples, limes and lemons. These juices have wonderful
pain-killing activities, and often work within 1-hour. Give it a try.
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Supplements to Reduce Pain

Vitamin D 3
This vitamin is really a hormone and reduces inflammation throughout
the whole body. People who are deficient or low in vitamin D often
suffer chronic bone pain or fibromyalgia. If you have low blood levels
of vitamin D, it can take much longer to recover and heal after injuries
to bones, muscles, ligaments and joints, therefore causing you to suffer

Vitamin D Foods

from more pain unnecessarily. High doses of vitamin D such as 10,000

IU daily may be required for 4 weeks to speed healing.
The body naturally receives vitamin D from sunlight, but it can also be
found in foods such as oily fish, canned fish, cod liver oil, liver, eggs,
dairy products and fortified juice. It is also available in supplement
form, with the current recommendation being that you take between
400 and 1000 IU of vitamin D3 daily. Many people, especially those who
avoid the sun or those living in cold countries, need much more than
this, and doses of around 5000 to 10,000 IU daily may be needed before
you can get your blood levels of vitamin D into the higher desirable
range. In people with a severe vitamin D deficiency, especially those
living in cold climates or those with poor intestinal absorption of
vitamin D, the use of vitamin D injections containing 600,000 IU, can be
excellent and give a person all the vitamin D they need for 6 months.
Regardless of how you get it, make sure that you have an adequate
amount of vitamin D in your body. It is easy to check your body’s levels
of vitamin D with a simple blood test; if your levels are below or at the
lower limit of the normal range please take a vitamin D 3 supplement
and get some sunshine on your skin. Recheck your blood levels after
3 months to ensure your vitamin D increases to the higher limit of the
normal range. Make sure that you do not become deficient in vitamin
D again.
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Blood levels of vitamin D
If you have chronic muscular and/or skeletal pain, it is vitally important
to ask your doctor to check your blood level of vitamin D. The correct
blood test to measure your vitamin D level is called 25(OH) D, also
called 25-hydroxyvitamin D3.
The most important factor is your vitamin D blood level. It doesn’t
matter how much time you spend in the sun, or how much vitamin D3
you take, if your blood level is low, then you’re at an increased risk of
cancer, osteoporosis and pain. The only way to know your blood level is
to have a blood test. We don’t understand why people differ so widely
in their blood responses to vitamin D supplementation and this is why
the only way to determine your blood level is by testing your blood on
a regular basis. It’s recommended you check your level every three to
six months, because it takes at least three months for it to stabilize after
a change in sun exposure or supplement dose.
Vitamin D can be measured in two different units of measurement and
in the USA the units used are ng/mL. In Australia and Canada the units
of measurement are nmol/L.
The normal ranges of vitamin D for blood tests reported by different
laboratories and countries vary significantly and you will be surprised
by the large range between lower normal and upper normal – see table
below

Lower Limit Vitamin D Upper Limit Vitamin D

75 nmol/L 200 nmol/L
30 ng/mL 80 ng/mL

You don’t want to be average here; you want to have levels of vitamin
D that optimize your immune system to fight cancer and pain. The
optimal levels of vitamin D are higher than the average levels.
I recommend you take enough supplements of vitamin D 3 and/or get
enough sunshine to keep your serum vitamin D levels around 150 to 200
nmol/L or 70 to 80ng/mL. Vitamin D 3 supplements are not expensive
Can Vitamin D become toxic?
The best way to optimize your vitamin D level is through sun exposure,
but for some people this is not practical or possible, especially during
the winter months. As a very general guide, you need to expose 40
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percent of your entire skin to the sun for 20 minutes between the hours
of 10 am and 2 pm; this is when the sun is at its zenith. There appears to
be no risk of vitamin D toxicity from ultraviolet B exposure.
If you’re using an oral supplement, recent studies suggest that adults
need around 3,000 to 8,000 IU’s of oral vitamin D3 per day in order to
get blood levels above 40 ng/ml. However, this can vary a lot between
individuals.
Even the conservative Institute of Medicine has concluded that taking
up to 10,000 IU per day poses no risk for adverse effects.
Excess vitamin D intake can cause elevated blood calcium levels; so
don’t over dose on it - it’s not a case of the more the better. Get your
blood level checked every 6 months to find the dose of vitamin D 3 that
keeps you in the optimal levels.

Vitamin K
Vitamin K is a fat soluble vitamin that is essential for human health and
yet many people do not get enough of this life saving vitamin.
Vitamin K has many roles –
• Essential for blood clotting
• Essential for strong bones
• Slows the calcification of soft tissues eg. arteries and tendons etc.
• Can destroy certain types of cancer cells
There are 3 types of Vitamin K –
• Vitamin K1 is known as phylloquinone
• Vitamin K2 comprises a group of vitamins called the menaquinones
• Vitamin K3 (or menadione) is a synthetic form of vitamin K.
Sources of Vitamin K
Vitamin K1 is present in green vegetables such as broccoli, kale, spinach
and other leafy greens, canola, soybean, and other plant oils
Vitamin K2 is present in liver, butter, chicken, egg yolk, certain cheeses,
and fermented soybean products such as natto. Intestinal bacteria in
the intestines also synthesize it.
Foods rich in vitamin K must be consumed regularly as the liver stores
only limited amounts.
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Deficiencies of vitamin K can increase the risk of bone loss leading
to osteoporosis and fractures which can be slow to heal and very
painful. Vitamin K deficiency can lead to hardening of the arteries
(arteriosclerosis) which can cause heart pain (angina) and pain in the
limbs on exercise (claudication).
Bone Health
I encourage all people with low bone density (osteopenia or
osteoporosis) to take a supplement of vitamin K 2. In Japan, vitamin K
has been an approved treatment for osteoporosis since 1995.

Protecting Arteries from Calcification

We know that vitamin K helps direct calcium to the bone and holds it
there. Vitamin K also helps to keep calcium out of the linings of arteries
and other body tissues, where it can build up to dangerous levels. As
we age our arteries become stiffer and harder as the body deposits
calcium into the artery walls. This problem is known as arteriosclerosis,
which can lead to pain in affected organs and limbs.
More studies are needed, but it appears that by regulating calcium,
vitamin K simultaneously reduces the risk of both osteoporosis and
hardened arteries.
Recommended Dosages of Vitamin K
The average adult ingests 59-82 micrograms (mcg) of vitamin K per day.
This is less than desirable for optimal health. The Food and Nutrition
Board of the National Institute of Medicine, sets the adequate daily
intake as 120 mcg for men and 90 mcg for women. Greater amounts
than this may help protect against osteoporosis and calcification of
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the arteries. Supplements containing from 25 mcg up to 10 milligrams
(mg) of the vitamin are readily available.
The Food and Nutrition Board states that, “No adverse effects associated
with vitamin K consumption from food or supplements have been
reported in humans or animals.”
Caution: Blood thinning drugs (especially coumarin drugs) are affected
by vitamin K. Thus you should check with your own doctor before
taking supplements of vitamin K.
In Summary
Vitamin K is best known for its role in the liver’s synthesis of blood
clotting proteins. New research, has demonstrated that vitamin K
may play many vital roles in the body to ward off diseases. The role
of vitamin K in preventing osteoporosis, hardening of the arteries and
killing cancer cells is relatively new and unfortunately not all doctors
are aware of this new research. Vitamin K has been recognized as an
antioxidant with anti-inflammatory properties.

Vitamin C
Vitamin C is a powerful antioxidant and anti-inflammatory and can
therefore reduce some types of pain. It is worth trying, and at the very
least it will improve your immune system and gum health. Some people
think that vitamin C is a bit old fashioned and forget about it – but
it is powerful and remember that Linus Pauling won the Nobel Prize
for his research into the healing benefits of vitamin C. Many people
are deficient in vitamin C, especially those who do not eat raw fruits
regularly. Vitamin C speeds up healing after injuries and fights many
types of infections and therefore reduces pain. Doses vary from 500 to
2000mg daily.
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Magnesium
This mineral is a powerful muscle relaxer,
and reduces painful muscle spasms,
cramps and fibromyalgia. It is very
useful in treating any painful muscular
condition. Magnesium supplements
can greatly reduce the frequency and
severity of migraine headaches and
must be taken every day to prevent
headaches. It can also reduce tension
headaches and neuralgic pain such as
trigeminal neuralgia. Doses of elemental magnesium required vary
from 200 to 400mg daily. I find the powder form of magnesium, such
as Magnesium Ultrapotent Powder, more effective and quicker to act
than tablets of magnesium. Magnesium should be taken every day
to prevent headaches or painful muscle cramps. Magnesium can also
prevent the muscle cramps which cause menstrual pain and irritable
bowel syndrome.
Powders, such as Magnesium Ultrapotent, are available which contain
magnesium and the amino acid taurine and this augments the muscle
relaxing effect.

Selenium
This mineral is an excellent anti-inflammatory nutrient as it helps the
body to make the most powerful antioxidant protector in the human
body – namely glutathione. Selenium is especially important in auto-
immune diseases where there are high levels of antibodies in the
blood. It is also essential to fight chronic viral infections such as the
herpes virus (shingles) and Ross River Virus and Dengue fever Virus.
Effective doses of selenium range from 150 to 300mcg daily. Many
parts of the world have selenium deficient soils, which makes the food
deficient in selenium.

N-Acetyl Cysteine (NAC)

NAC is a natural type of amino acid high in sulphur and can assist
the body to make the most powerful antioxidant in the body called
glutathione. NAC works well in combination with selenium to make
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more glutathione and thus reduce inflammation and painful conditions.
NAC is excellent for chronic sinus infections, sinus headaches, glue ear
and ear pain, chronic lung disease and chronic liver disease.
In patients with frequent headaches, such as cluster headaches or
migraines, there is always a large inflammatory component and to
prevent these headaches we must reduce inflammation. In such cases I
would recommend taking NAC and selenium every day.

NAC works more effectively if taken with

selenium and vitamin C

NAC works more effectively if taken with selenium and vitamin C. The
dose of NAC is 600mg capsules, 1 to 2 capsules twice daily, 15 minutes
before food. Some people can be sensitive to NAC and find it causes
intestinal discomfort, in which case lower doses can be used.

Zinc, Manganese and Copper

These minerals can help to reduce muscular and skeletal pain. They are
required for healthy cartilage in the joints and also ligaments. A diet
high in unprocessed foods such as grass fed meats, seafood, legumes
and vegetables can provide a lot of these minerals. Many bone and
joint formulas contain these minerals.

Serrapeptase
Serrapeptase is a proteolytic enzyme
originally discovered in the digestive
tract of the Japanese silkworm. The
enzyme is used by the worms to digest
their cocoons.
Serrapeptase has been used to
enhance health in Europe and Asia for
many years and is now popular as a
supplement in the USA.
Serrapeptase can reduce inflammation.
As an enzyme, it breaks down fibrin, scar tissue, mucus and waste

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substances that accumulate when the body’s natural repair functions
are not working efficiently.
Serrapeptase can help the following painful conditions –
• Arthritis – both osteoarthritis and rheumatoid
• Stiff joints
• Repetitive strain injury (RSI) and carpal tunnel syndrome, bursitis,
tendinitis and plantar fasciitis
• Spurs on the joints and bones
• Delayed healing of injuries
• Sinusitis and sinus pain, as it cleans out the thick mucus in the
sinuses. It will work better for sinus pain if NAC and vitamin C are
also used.
• Painful scar tissue and cysts found in women with chronic pelvic pain
caused by endometriosis or pelvic infection. For many people, its
powerful anti-inflammatory action is a viable alternative to NSAIDS.
• Migraine headaches
Serrapeptase is available in a delayed release acid resistant vegetarian
capsule designed for optimal absorption in the intestinal tract. It is
taken 15 to 30 minutes before food with a large glass of water.
Daily doses range from 100,000 SPUs to 500,000 SPUs

Note of Caution: Do not take Serrapeptase if you are pregnant

or breastfeeding, or if you suffer from any gastrointestinal ulcers.
Consult your health care professional before taking this product
if you are taking any drug that affects blood coagulation such as
heparin, warfarin (coumadin) or aspirin. You can try taking it with
food if nausea or other intestinal discomfort occurs.

Green Lipped Mussel

Green lipped mussel extract (Perna Canaliculus) is derived from mussels
which are a popular type of shellfish, especially in Italian food. The
best type is sourced from the beautiful clean waters of New Zealand.
It contains omega 3 fatty acids and minerals, and research has shown
that it acts like the type of anti-inflammatory drugs known as COX 2
Inhibitors (such as the drug Celebrex). Primary uses of this extract are
to aid in regeneration of arthritic or injured joints. Green Lipped Mussel
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extract can reduce the pain of many types of arthritis, as well as reduce
painful inflammatory bowel disease. It is available in capsule form.
Some supplements combine Green Lipped Muscle Extract with other
anti-inflammatory compounds such as turmeric and black pepper
(BioP).*

Note of Caution: If you have a shellfish allergy, you should avoid

Green Lipped Muscle Extract.

Turmeric (Curcuma Longa)

This yellow/orange tuber and very
popular Indian and Asian spice has
been popularly used in cooking, as well
as Ayurvedic medicine for centuries.
Having undergone extensive
research and clinical trials, which
showed that curcumin, one of turmeric’s major active components,
contains very potent antioxidant and anti-inflammatory properties.
Sprinkle turmeric into your food or use fresh turmeric on a regular
basis. You can also obtain Turmeric (curcumin) supplements
containing a high dose of this active anti-inflammatory herb/spice to
treat inflammation in the gut, the joints, or anywhere in your body.
Capsules are available that contain a combination of Turmeric and
Green Lipped Muscle Extract and if taken in a dose of 2 capsules, 2
to 3 times daily with food can reduce arthritic pain, tendinitis and
fibromyalgia.

Methyl Sulphonyl Methane (MSM)

MSM is a naturally occurring sulphur compound, which plays an
important role in detoxification and inflammatory conditions. It assists
with joint flexibility and elasticity of connective tissues, and reduces
joint stiffness and scar tissue.
MSM not only supports the joints but assists with relieving pain and
discomfort. If MSM is combined with Vitamin C and colloidal silica, it
can increase collagen which strengthens joints, cartilage and ligaments
and reduces skin ageing. This combination is available in powder form
as Collagen Food. You will need one teaspoon daily of Collagen Food
powder. This powder also promotes healthy skin, hair and nails.
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Glucosamine and Chondroitin

Glucosamine has become a very popular pain reliever, easing the
suffering of people with inflamed joints (arthritis), especially where
the cartilage has been worn away. Supplements of glucosamine
are made from shells, shellfish, animal bones, bone marrow or fungi.
Chondroitin sulphate is a regular addition to osteoarthritic pain
relieving supplements. It is obtained from shark or bovine cartilage and
when combined with glucosamine, it also helps to promote healthier
joints, making them more elastic and spongy (shock absorbers).

Note of Caution: If you have a shellfish allergy, you should search

for glucosamine supplements which do not contain shellfish.

Fish Oil
Fish oil is high in Omega 3
essential fatty acids (EFA) and
has been thoroughly researched
over several decades. It has
proven its validity time and time
again in treating inflammatory
conditions involving joints,
blood vessels, nervous tissue
and skin, etc.
Many people who have taken non-steroidal anti-inflammatory
medications (NSAIDs) for painful joints have found that by taking a
regular dose of fish oil, they have been able to significantly reduce or
even completely stop taking their regular anti-inflammatory drugs.
It can be that effective! EPA fish oil fights inflammation in the body,
regardless of where it is. Take 2 capsules before every meal; some
people may need 3 capsules before every meal. If you do not like
capsules, liquid fish oil can be taken as an alternative and is healthier
than capsules. Fish oil should be taken just before you start your meal.
Spend the extra money to get the best brands as cheaper brands may
not work as well and are not as clean. Krill oil is not nearly as effective
as fish oil.
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Calcium
This is a vital mineral for the bones and nerve transmission. Most of
the calcium stores are found in the bones and teeth but it is essential
for other very important functions too. For pain management, it is
important to obtain adequate calcium, but don’t over-dose on it, as
some research shows it can cause hardening of the arteries or kidney
stones if excess amounts are taken. A daily dose of 600mg is adequate.
Healthy sources of calcium can be found in tahini, hummus, seaweed,
sardines, molasses, pears, beans and cauliflower. Dairy products contain
calcium, but in some people the proteins and hormones in cow’s milk,
can aggravate allergies, mucus production, sinusitis and breast pain.

Ginger

Ginger can reduce nausea, stomach upsets,

colic, headaches and painful periods.

Like turmeric, ginger has been used as a spice to flavour food in India
and Asia and also for its powerful healing properties. It can reduce
nausea, colic, headaches and painful periods. Ginger possesses strong
anti-inflammatory action and can also be used as pain relief for arthritic
joints. Ginger can be added to food and raw juices on a daily basis to
reduce all painful conditions.

Boswellia Serrata (Indian Frankincense)

The herb Boswellia Serrata has been used for thousands of years for
its pain relieving and anti-inflammatory effects. Studies have shown
Boswellia Serrata can provide relief for conditions such as arthritis,
inflammatory bowel disease, cardiovascular inflammation, as well as
inflammation associated with cancer. It may also offer some relief from
inflammation associated with headaches, fibromyalgia, neuralgia, and
arthritis.
NSAIDs are notorious for causing side effects which are difficult to
manage, however Boswellia acts differently from NSAIDs, and typically
has no side effects.
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White Willow Bark

The bark of the White Willow contains salicin, which has been used
for centuries in China and Europe treating fevers, inflammation and
pain. More recently, it was used in the development of aspirin. White
willow bark can still be obtained in its natural form and can be used
for treating inflammatory pain such as low back pain, osteoarthritis,
headaches, and conditions such as bursitis and tendonitis. White
willow bark is available in capsules and is sometimes used instead
of pharmaceutically manufactured aspirin, as it appears to be less
irritating to the stomach lining.

Devil’s Claw
Devil’s claw has been utilized for thousands of years and contains
substances which assist the body to decrease inflammation, swelling
and pain. Often times, it is used to relieve back and neck pain and ease
muscle and connective tissue pain such as fibromyalgia and arthritis.

Note of Caution: Devil’s claw is generally safe however there are

a few medical conditions where caution should be given, such
as gastric or duodenal ulcers, use of anticoagulant drugs such as
warfarin, as Devil’s claw may increase bleeding time. If you have
gallstones, Devil’s claw has been known to increase the production
of bile so it may be advisable to consult your Herbalist before taking
this supplement. Also if you are pregnant or breast-feeding, Devil’s
claw is not recommended.

Natural Painkiller: Palmitoylethanolamide (PEA)

Palmitoylethanolamide (PEA) is produced naturally in our own body
and has been studied since 1957 and has good analgesic and anti-
inflammatory efficacy. PEA has virtually no side effects and has been
assessed in clinical trials involving 5000 patients and its efficacy and
safety has been documented in more than 500 scientific papers.
PEA is a body-own fatty compound, and is produced by our own living cells
to restore balance in chronic pain and inflammation. Its anti-inflammatory
and painkilling properties have been known in science for many decades
since its first description in 1957. In 1993 the Nobel Prize winner Professor
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Rita Levi-Montalcini pointed out the relevance of PEA for medicine, and
since then more than 500 scientific papers on PEA have been published.
In summary PEA has the following features -
• painkiller and anti-inflammatory compound
• produced in our cells, it is a natural compound
• protects cells
• is proven to be effective and safe in many clinical trials
Very few side effects are reported with PEA and this painkiller is also
easy to combine with all kinds of other medication and analgesics, and
is proven to be effective in many chronic pain states.
How does PEA work?
PEA is sometimes referred to as an ‘autocoid’. An autocoid is a
modulating molecule, produced by our own tissue, and able to modify
our own biological balance.
PEA modulates various natural mechanisms of the body, and thus the
analgesic effects build up day by day. Most people notice the effects
within 1 week, but sometimes 6-8 weeks is required, especially for
chronic pain syndromes. To reset the system the molecule needs some
time.
Note: Painkillers such as PEA, and also drugs such as Neurontin, Lyrica
and Amitriptyline, all need time to reset the system, generally around
1-2 months. Always inform your physician to keep him/her in the loop.
What has PEA been used for?
PEA has been found useful in a variety of chronic diseases, including
severe neuropathic pain, sciatic pain, prostate pain, pain after stroke
and in Multiple Sclerosis and pelvic pain. Side effects are negligible,
due to the fact that this molecule is part of our own body. It has special
analgesic properties, and in sciatic pain for instance, it may be more
effective than the chemical analgesic called Lyrica (pregabaline).
PEA has been demonstrated in recent trials to decrease pain in diabetic
neuropathic pain, herpes zoster pain (shingles), lumbosacral pain (sciatic
pain), carpal tunnel syndrome, compression pain, endometriosis pains,
and menstrual pains, etc. It has been proven to be effective and safe
in many different disorders, from chronic pains up to flu and common
cold, due to its intrinsic anti-inflammatory and analgesic properties.
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How to take PEA
PEA is available as capsules and cream. PEA can be combined safely
with any other drug, painkiller or supplement. There is also available a
PEA cream, to enhance the effects of PEA via the thin nerves in the skin.
Start taking 400 mg capsules, 3 times a day. The dose can be increased
up to 2400 mg daily. You can double the dose only after 4 weeks, if
there is inadequate relief of pain. If pain improves after some weeks to
2 months, you may want to decrease the dose to 400 mg twice daily.
If there is no improvement after 2-3 months, stop PEA.
Where can I get PEA?
It is available over the Internet under various brand names. Your
doctor can also write a prescription for PEA which is made up by a
compounding chemist in capsules of various strengths.
For physicians and pharmacists all relevant information can be found
in the peer reviewed journals –see references- page 63.

Rose Hips
Rosehips are obtained from the wild rose species and contain
polyphenols and anthocyanins, which can be used to reduce
inflammation in the joints. Rosehips are rich in the antioxidant vitamin
C, which helps prevent cellular damage in your body. Rosehip extracts
are gaining popularity as being an effective alternative treatment if
you suffer from osteoarthritis, and has been shown to not only reduce
the pain in arthritic joints but to reduce morning stiffness, thereby
minimizing the need for additional pain medications. Rosehip capsules
and powder can be obtained at health food shops, pharmacies and
over the internet.

Apple Cider Vinegar

Raw unprocessed apple cider vinegar is an old remedy that has stood
the test of time. It is rich in enzymes and probiotics, which will improve
your digestion and it is also filled with powerful minerals such as
magnesium, phosphorus, calcium and potassium. These minerals are
essential for joint health.
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The pectin in apple cider vinegar can help in
detoxifying the body from any build up
of waste or toxins which may have
accumulated in the joints and
surrounding connective tissues.
It is important to buy only the
organic, raw, unprocessed apple
cider vinegar containing the
‘mother’, to achieve all of the
healthful benefits. The easiest
way to incorporate this in your
diet on a regular basis is to mix 2-3
teaspoons in a small glass of water three
times a day to be taken just before or in the middle of meals. Do not
take it on an empty stomach.

Emu Oil
The Australian aborigines have used emu fat/oil for its healing and pain
relieving properties for centuries. Although it is still regarded as folk
medicine by many, there have been some clinical trials which proved
emu oil’s anti-inflammatory and wound healing capabilities.
Most of the research however consists of anecdotal evidence relayed
by people who have used it and had success. Users of emu oil have
noted significant reduction in pain in the following conditions: swelling
and stiffness in the joints (arthritis), muscular pain and strains, carpal
tunnel syndrome, sciatica, shin splints, nerve pain, shingles pain, burns
and sunburn; the list is practically endless. Emu oil acts as an anti-
inflammatory, anti-oxidant and lubricant relieving many types of pain.
It can be applied to the skin or it can be taken in capsule form.

Capsaicin Cream
Chilli peppers contain an alkaloid substance called capsaicin which
is found in the seeds (the hot part). Capsaicin has been found to be
very useful in treating many types of pain, including arthritis, chronic
back pain and pruritis (itching). It is also used to relieve neuropathic
nerve pain such as post-herpetic neuralgia, diabetic neuropathy, post-
surgical nerve pain and sciatica. When capsaicin cream is applied to
the skin over the site of pain or itch, it depletes substance-P, which is
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a neurochemical pain transmitter, whereby it helps to desensitize you
from the pain – numbing it. Capsaicin creates some heat when it is
applied to the skin initially, but this usually dissipates. Some people
find the initial burning or stinging sensation uncomfortable, whilst
others are completely unaffected. But after several applications, you
will know whether this treatment is going to be useful or not. Many
people swear by this cream to desensitize them to their pain and
because of this, many pain management clinics recommend capsaicin
cream as an alternative treatment for chronic nerve pain. Preparations
of capsaicin cream are available at pharmacies and chemists.

Cautionary Note: Always use gloves when applying capsaicin

cream to the skin. Never touch your eyes or any other mucous
membrane or broken skin after you have applied this cream. Wash
your hands thoroughly - or you could be sorry (ouch)!

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Medication Choices
There are, of course, times in life when pain becomes quite severe,
acute and distressing and it may be necessary to bring out the ‘big
guns’ to gain adequate relief. Sometimes pharmaceutical pain relievers
are necessary for very strong or intractable pain.
There are pain relieving
creams that can be made
up by a compounding
chemist. An example of
such a cream contains
pain modifying ingredi-
ents such as lignocaine
5%, ketamine 10%, am-
itryptiline 2%, gabapentine 6% and baclofen 2%. These percentages
can be changed by your doctor. These are prescription drugs but can
be useful for nerve pain, bursitis and pain in scar tissue. The cream is
rubbed thoroughly into the painful areas and trigger points for pain.
Talk to your doctor about these creams. The cream can be used in com-
bination with natural pain relieving therapies.
Pain patches containing synthetic opioid (narcotic) drugs may be
needed to control severe, unremitting pain or cancer pain. Narcotics
are excellent pain relievers but have the potential for addiction, so
doses must be carefully controlled. Codeine is a synthetic narcotic and
a good pain reliever but causes fatigue, sedation and constipation.

Medical marijuana can be an excellent pain reliever

and thankfully is becoming more available.

Medical marijuana can be an excellent pain reliever and thankfully is

becoming more available.
Be careful with acetaminophen (paracetamol), also known as Tylenol
or Panadol, as it is a liver toxin and can easily cause liver damage if
used too frequently. Indeed this drug is the most common cause of
liver failure in young children.
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Aspirin is a good pain reliever in adults, and works quite well to abort a
migraine headache, and can stop the aura that occurs before a migraine
such as visual disturbances, dizziness or limb weakness etc. Remember
to take aspirin with a small amount of food and never on an empty
stomach. This medication can cause irritation to sensitive stomachs or
peptic ulcers.
The new anti-migraine tablets and sprays such as Sumatriptan and
Zolmitriptan may be effective in aborting a migraine headache when
it is starting. However they are not effective in preventing a migraine
headache. Check with your doctor about side effects.
The three types of medications most commonly prescribed for nerve pain
include:
• Antidepressants or tricyclic antidepressants (TCAs), such as
Amitriptyline and Nortriptiline. The newer selective serotonin
reuptake inhibitors (SSRI) antidepressant medications (such as
Prozac) are not considered as effective for this condition as tricyclic
antidepressants.
• Anticonvulsants (also called neuroleptic medications), such
as carbamazepine, felbamate, valproic acid, clonazepam, and
phenytoin. A newer drug, gabapentin (Neurontin), is also considered
effective and is generally well tolerated by most patients. Lyrica
(pregabalin) is an anti-epileptic drug, also called an anticonvulsant.
It works by slowing down impulses in the brain that cause seizures.
Lyrica also affects chemicals in the brain that send pain signals
across the nervous system. It is also used to treat pain caused by
nerve damage in people with diabetes (diabetic neuropathy), herpes
zoster (post-herpetic neuralgia, or neuropathic pain associated with
spinal cord injury.
• Local anesthetics, such as intravenous or local application of
lidocaine, tocainide or mexiletine can often provide relief.
Diazepam is an old drug that can be used to relieve pain caused by
muscle spasm and tension headaches. It is often effective in people
with severe anxiety but does have a sedative effect.
Cortisone Injections
Corticosteroids are very powerful anti-inflammatory medications which
can be administered via injection into very painful, inflamed arthritic
joints, tendons and bursae. It is also available in tablets. Corticosteroids
are often useful in some cases of pain management, however are not
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always effective and I am not convinced they are a long-term solution
to dealing with chronic pain due to unwanted risks and side effects.
Side effects of long term use include elevated blood sugar and severe
osteoporosis.
Getting a Balance on Pain Killer Usage
It is helpful to know about all types of pain relieving strategies because
there are significant side effects experienced by users of pharmaceutical
pain relievers such as analgesics, (NSAIDs), immune-suppressants and
opioids. These drugs can be wonderful if they are used for short periods
of time, but if they are used daily and over a prolonged period of time,
they become less effective and toxic to your liver and kidneys. Research
at the Mayo Clinic gave an example where the widespread use of high
dose paracetamol for arthritis has recently been challenged by the UK
National Institute for Health (NIH). They cite concerns that paracetamol
is linked to gastrointestinal, cardiovascular and renal damage – their
conclusion was that osteoarthritis patients should NOT be routinely
advised to use paracetamol.
I agree with these findings, paracetamol is a liver poison, especially
in high doses and in the very young and old. Guess what the NIH
recommended? – Diet and exercise! Wow that is fantastic, but there
was opposition to these findings from rheumatologists – why? Because
they do not have many other choices apart from analgesics, NSAIDs
and opioids. General practitioners were also unimpressed saying that
“We cannot prescribe paracetamol, NSAIDs or COX inhibitors – so we
are left with drugs of addiction; so now that paracetamol is dangerous,
medicine becomes impossible”.
Hoorah I agree! Medicine becomes much easier to practise if you
utilize nutritional therapies and holistic strategies. Governments
need to encourage supplement companies to do more research for
complementary therapies and the freedom to publish their findings in
unhealthy people and disease states. Nutritional medicine should be
taught in medical schools on a much wider scale. For the present time,
it is up to consumers to be wary and educate themselves, as change
takes many years in medicine.
Remember what Hippocrates the father of medicine said – “First do no
harm”. That is why I like nutritional medicine, not only is it scientific and
logical, it treats the causes of disease, and is remarkably safe!
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Bio-Identical Hormones and Pain Relief

Bio-identical hormones can exert natural anti-inflammatory effects
and reduce painful conditions. Bio-identical means that the structure
and action of these hormones are identical to the natural hormones
produced in your body; thus they are considered to be safer long term.
The adrenal hormone called pregnenolone can reduce pain and
inflammation and has no side effects. Capsules of pregnenolone 100 to
150 mg are available and are taken in a dose of one capsule twice daily.
Natural progesterone, in the form of a cream or capsules, and in a
dose of 30 to 200mg daily, can reduce painful menstrual periods,
pelvic congestion, premenstrual headaches, hormonal headaches and
endometriosis.
Natural testosterone in the form of creams, troches, a pump and/or
injections can reduce painful inflammatory conditions in the back and
chest wall in both men and women. Testosterone can strengthen the
muscles and ligaments and can be a very good pain killer. Testosterone
requires a doctor’s script.
In those with low adrenal gland function it is possible to get a significant
degree of improvement by using supplements containing whole
adrenal gland extract from bovine sources. Capsules are available that
contain whole adrenal gland extract from New Zealand grass fed cattle.
The adrenal gland extract contains natural steroid hormones which
have anti-inflammatory effects.
Small doses of hydrocortisone tablets (4 to 8mg) can be used to reduce
pain caused by inflammation and have less side effects than stronger
more synthetic steroid tablets such as prednisone. Hydrocortisone
tablets are especially helpful in those with reduced adrenal function.
Your adrenal function can be easily checked by measuring the levels of
cortisol and DHEA in blood or saliva.

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Other Pain Management Options

Back Pain and the Inversion Table
Chronic back or neck pain can be due to “mechanical problems”
such as prolapsed or bulging discs, scoliosis, slipped vertebrae
(spondylolisthesis) or spurs on the vertebrae, compression of the
spinal cord or spinal nerves can result. In such cases the use of an
inversion table can often bring miraculous relief. Spinal pain can be
a tricky thing, as it can stem from multiple causes, some serious and
some not so serious. However one form of therapy successfully used to
treat this type of mechanical pain is traction which causes stretching
and decompression.
Traction helps to decompress
the spinal segments and in
turn, take the pressure off of
the associated spinal nerves.
The inversion table has helped
many people experiencing
chronic back and neck pain,
as well as sciatica, because
it utilizes this therapy of
traction. It can also save you a
lot of money otherwise spent
with ongoing chiropractic or
physiotherapy treatments.

This method can also help reduce the pain from poor spinal posture
caused by scoliosis (curved spine) and excessive frontal curve in the
lumbar spine (lordosis). Inversion tables utilize your own body weight
plus the force of gravity, whilst you are inverted (upside down) to apply
traction to your vertebrae and discs; this decompresses the bones and
nerves in the spine.

Note of Caution: Before you use an inversion table, it may be

necessary to consult with your doctor if you are experiencing acute
neck or back pain to establish the exact cause; or if you have recently
had an accident or any trauma. Also if you have heart disease, high

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blood pressure, vertigo, eye diseases such as glaucoma or if you are

pregnant, you should also consult with your doctor before using an
inversion table.
When using the inversion table for the first time, it would be useful to
have a person who can supervise you getting on and off safely without
feeling dizzy or light headed. If you purchase a motorised inversion
table, you can easily adjust the angle of inversion and can be fully in
control of the inversion process.

Meditation

There are been hundreds of research studies conducted on the effects

of meditation for all types of conditions such as depression, anxiety,
post-traumatic stress disorder, stress relief, insomnia, food addictions
and chronic pain. In these studies, scientists have shown meditation
to be beneficial, though not necessarily a cure. Even so, learning to
switch off mentally from the painful sensations in the body, just for 15
minutes several times a day, can help to decelerate or even stop pain
in its tracks. Certainly in the early days of learning to meditate, it can be
useful to do this with an instructor, someone who can teach you how
to disassociate and detach from the pain sensation. After a little while,
you will feel much more confident in being able to meditate anytime,
anywhere. You don’t have to become an expert or a yogi to experience
terrific results.
There are many ways to meditate. Do try to find one that works for you.
You Tube has lots of free meditations online, ranging from relaxation
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music to guided pain relief meditations involving creative visualisation
exercises. I love You Tube for this!
One relaxation/meditation technique I like is the Mindful Breathing
exercise. It is essentially a breathing exercise to distract you from
troubling thoughts and feelings. Below is the exercise for you to try.
Mindful Breathing Exercise
Preparation: Sit or lie in a comfortable position. You may choose to
close your eyes or keep them open, if you are feeling tired it may be
useful to let just a little bit of light in to keep you awake.

I like Mindful Breathing exercise. It is

essentially a breathing exercise to distract
you from troubling thoughts and feelings

The Breath: Begin by gently moving your attention onto the process
of breathing. Simply observe each breath as it happens, whether you
focus on the rise and fall of your chest or on the sensation of the breath
in the wind pipe. Really feel what it is like to breath, without feeling the
need to alter your breath, just observing it as it happens.
As you engage in this exercise you may find that your mind wanders,
caught by thoughts or by noises in the room, or bodily sensations. When
you notice that this happens, know that this is okay; simply notice the
distraction but gently bring your attention back to the breath. Try to
feel the energy and peace in your breath taking deep slow breaths; as
you breathe in feel the life force fill your lungs and as you breathe out
let go of all your stress.
Ending the exercise: Take a few moments to yourself, just to feel
connected with the present moment. Expand your awareness from the
breath into the room around you, and as you feel comfortable to do so,
open your eyes and bring the exercise to a close.
Reflections: Take a few moments to think about what your experience
was in this exercise, and how you feel in the present moment. Think
about how precious is your breath and how many breaths you will get
in this short life and learn to enjoy the simple state of being alive.
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Keeping Active and Vital despite

Chronic Pain
One of the things a lot of chronic pain sufferers admit is that pain,
stiffness and discomfort restricts them from regular exercise habits.
This is understandable however the body absolutely requires activity
for good health. ‘Use it or lose it’ is the old adage, and this is true even in
the case of chronic pain and fatigue. If you don’t use your muscles and
joints, you will lose your strength and mobility and limit circulation,
resulting in even more physical and emotional problems. The longer
you leave exercise in the ‘too hard basket’, the harder it becomes to get
motivated and start over. Overweight and obesity causes additional
unwanted stress and strain on your already painful joints or muscles.

Maintaining a proper balance

between rest and exercise

Maintaining a proper balance between rest and exercise, as well as

knowing proper exercises to do safely, are the keys to a successful
exercise programme. Having an appropriate exercise program
designed for your current situation, state of fitness and overall health,
can increase your wellbeing and sense of accomplishment as well as
prevent the loss of function of painful arthritic joints etc. Remember
‘Rome wasn’t built in a day’, and it might take some time before you
feel more at ease and comfortable with your programme. Engage the
services of a physiotherapist or a personal trainer if you lack motivation.
When pain seems unbearable at times, sometimes just to float in
a nice warm pool, or gently walk laps instead of swimming laps can
ease some discomfort whilst you keep moving. Don’t give up. Hang in
there! If you are uncertain about what is appropriate for your current
situation, ask your doctor, physical therapist or physiotherapist for their
professional advice.
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Low-Level Laser Therapy (LLLT)

Low-Level Laser Therapy (LLLT) is the use of laser/LED light to reduce
pain and promote tissue healing. Light therapy works on the body’s
cells and seeks to treat the underlying causes of pain rather than simply
masking it. LLLT is painless, non-invasive and has no side effects.
There is a large amount of evidence spanning 30 years from laboratory
and clinically based research which proves many beneficial effects
from LLLT across a broad range of medical conditions. With regard to
pain specifically, laser relieves pain by first blocking pain nerves and
reducing inflammation in and around the painful area. Within 3-4
treatments better blood circulation, less inflammation and revitalised
cells help your body to heal. Indeed some of the research shows this
therapy is at least as effective as NSAIDS (anti-inflammatory drugs).
When laser light (or LED’s) are applied to the skin, the damaged cells
in the injured or painful area (below the skins surface) absorb the light
and convert it into energy. As that energy (known as ATP) is restored to
the cell, oxidative stress is reduced. This puts the cells back on the path
to healing the injured area.
What can be treated with LLLT?
• Neck and back pain (upper and lower back) especially chronic pain
• Nerve pain in the limbs
• Migraine
• Tendonitis and tennis elbow
• Arthritic pain and joint pain throughout the body
• Frozen shoulder
• Carpal tunnel and RSI
• Sciatic nerve pain
• Lymphoedema
• Fibromyalgia
• Neuralgia (including trigeminal)
• Muscle sprains and strains
Chronic pain is predicted to reach epidemic proportions in developing
countries in the next decade. Drugs are the primary modality currently
used in pain treatment, though efficacy is limited, must often be
taken long-term, are costly and have significant short and long term
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side effects. LLLT has been used to treat painful conditions for several
decades, is non-invasive and has minimal or no side-effects.
For more information about LLLT visit:
www.quantumpm.com.au/
Dr Roberta Chow is a world leading medical doctor, clinical practitioner
and PhD in the field of laser therapy for pain management.
www.thorlaser.com/
I do not endorse any brand of laser/LED however this is a great source
of information.

Cycloid vibration therapy

Cycloid vibration is
defined by a unique 3-
Dimensional Vibration
generated by an
elec tro -mechanical
‘oscillator’ that is
incorporated into
each of the Niagara
Therapy products. The 3- dimensional vibration is what makes Niagara
so different from the mediocre effects of more conventional vibration
devices. Niagara Medical Devices are manufactured by CT Healthcare
Pty Ltd in Queensland, Australia, to the highest of standards. Some
of these devices are expensive, which may be prohibitive for some;
however they are used by millions of individuals along with top level
sporting associations and athletes worldwide.
Niagara Cycloid Vibration Therapy Devices are listed on the Australian
Register of Therapeutic Goods (ARTG) as Class 2a Medical Devices.
Research has indicated that Niagara Therapy may:
• Increase local area blood flow
• Assist in the reduction of musculoskeletal pain
• Assist in joint mobilisation
• Reduce excess interstitial oedema (swelling) whether the cause is
vascular or lymphatic
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Earthing or Grounding Yourself

Earthing or grounding are terms used to describe connection to the
surface of the Earth, a practice we most typically experience in being
outside in the fresh air, to sit, lie down or to walk barefoot on the ground,
grass or the beach or to spend time gardening. If you have done this for
at least half an hour, you will have likely noticed feeling better, happier,
less stressed, and you may have even experienced less pain.

Whilst the sun and fresh air themselves play an important role in this
overall healthful experience, scientific studies have established the
Earth’s potential to create a stable and healing bioelectrical environment
on the human body. The regular free flow of electrons from the Earth’s
surface into our bodies has been shown to have antioxidant and anti-
inflammatory effects, neutralizing the damaging effects of free radicals.
This is “bioelectrical nutrition” capable of reducing inflammation
and pain. Further effects of wellbeing were documented including
improved sleep and circadian rhythms and improved balance in the
autonomic nervous system.
So make it a regular practice to experience earthing for your health
and especially to reduce pain, by simply connecting with the ground
outside with your shoes off. Obviously this is not always possible, but
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you can still gain the positive effects of Earthing through specialised
products you can sleep on, work on or sit on. These are like an extension
cord connecting you, your house or office to the Earth outside. See
www.earthing.com for more information on Earthing products.

Acupuncture
This ancient healing method has been used successfully in China for
thousands of years to treat a large range of maladies. Acupuncture
is best known for its ability to reduce all sorts of pain, especially
musculoskeletal pain and some types of nerve pain. It involves inserting
very fine long needles into specific areas along energy pathways in the
body to balance the disrupted energy flows in painful areas.
Best results are obtained from traditionally trained practitioners who
are taught the Chinese methods of diagnosis and needling.

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Especially Difficult to Treat Painful

Conditions
Peripheral Neuropathy
Peripheral neuropathy means damage to your peripheral nerves. It
causes numbness and pain, usually in your hands and feet. It can also
affect other areas of your body.
Peripheral neuropathy can result from injuries, infections, inherited
causes and exposure to toxins. One of the most common causes
is diabetes mellitus. People with peripheral neuropathy generally
describe the pain as stabbing or burning and sometimes there is a
tingling or crawling feeling under the skin.
Alpha-lipoic acid
Alpha-lipoic acid is an antioxidant made by the body. It is found in
every cell, where it helps turn glucose into energy.
Other antioxidants work only in water (such as vitamin C) or fatty
tissues (such as vitamin E); however, alpha-lipoic acid is both fat and
water soluble. That means it can work throughout the body.
Several studies suggest alpha-lipoic acid helps lower blood sugar levels.
Its ability to kill free radicals may help people with diabetic peripheral
neuropathy, who have pain, burning, itching, tingling, and numbness
in arms and legs from nerve damage.
Alpha-lipoic acid has been used for years to treat peripheral neuropathy
in Germany. However, most of the studies that have found it helps, have
used intravenous (IV) alpha-lipoic acid. It’s not clear whether taking
alpha-lipoic acid by mouth will help. Most studies of oral alpha-lipoic
acid have been small but one study did find that taking alpha-lipoic
acid for diabetic neuropathy reduced symptoms compared to placebo.
The most effective dose for neuropathy is 600 mg to 800 mg daily.
Between 50 to 100 mg is sufficient for antioxidant purposes. Studies
are mixed about whether or not to take it with meals.
• General antioxidant support: 20 to 50 mg per day
• Diabetic neuropathy: 800 mg per day in divided doses

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Alpha-lipoic acid hasn’t been studied in pregnant or breastfeeding
women, so researchers don’t know if it’s safe. Side effects are generally
rare and may include insomnia, fatigue, diarrhea, and skin rash. Alpha-
lipoic acid can lower blood sugar levels, so people with diabetes or low
blood sugar should check with their health care provider before taking
alpha-lipoic acid.

Vitamin deficiencies can aggravate nerve pain

B vitamins, including B-1, B-2, B-3, B-6 and B-12 and folic acid are crucial
to nerve health. If you have nerve pain, check your blood levels of these
vitamins, and supplement with these nutrients if needed.

Berberine
An article published in the November, 2013 issue of the scientific journal
Toxicology and Applied Pharmacology demonstrated the effectiveness
of berberine in attenuating high glucose induced neurotoxicity. This
neurotoxicity is the cause of the neuropathy in diabetic patients. The
research even discovered that berberine could and did “markedly
enhance nerve growth factor (NGF) expression and promoted neurite
(nerve cell) outgrowth in high glucose-treated cells”. What this means
is that the berberine can cause new nerve cell growth and possible
reversal of the neuropathy. That is a big ‘WOW’ if you are suffering from
neuropathy. It is available in capsules and dose varies from 2 to 4 daily
of 500mg capsules.

Natural Painkiller: Palmitoylethanolamide (PEA)

See page 26

Fibromylagia
This is a condition where muscles and connective tissues (such as
ligaments, tendons and capsules) become inflamed. There can be
widespread pain and it can occur intermittently or become permanent.
If fibromyalgia becomes very severe it can progress to a condition
called Polymyalgia Rheumatica where the pain in the muscles is so
severe that movement becomes impossible. In such cases steroids such
as prednisone can relieve acute attacks, but the aim is to not become
dependent upon steroid drugs.
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A holistic program to relieve fibromyalgia consists of:
• Green Lipped Muscle Extract and Turmeric capsules, 2 capsules with
every meal
• A powder containing vitamin C, MSM and silica (known as Collagen
Food Powder)
• Fish oil capsules or liquid, 2 capsules twice daily or one teaspoon
twice daily just before eating
• Magnesium 400mg daily – Magnesium Ultrapotent Powder is a
good choice
• Serrapeptase capsules, 2 twice daily 20 minutes before food
• Hormones - such as Pregnenolone capsules 200mg dail. In peri-
menopausal women a cream containing a mixture of Biest 2mg,
Progesterone 75mg and Testosterone 3 mg per gram of cream in a
dose of one gram daily. Doses of individual hormones may need to
be adjusted over time
In men testosterone gel or pump known as the Axiron pump can
reduce fibromyalgia
• The natural medication called Palmitoyl Ethanolamide 1 to 2
grams daily can be prescribed and dispensed by a compounding
pharmacist
• Bone Broth Diet for one to two weeks (page 58)

Trigeminal Neuralgia
Trigeminal neuralgia (TN) is a painful disorder of the trigeminal nerve
in the head, and symptoms include sudden attacks of severe, electric
shock-like pain usually on one side of the face. The pain follows one
or more of the distributions of the trigeminal nerve in the face. The
divisions of the trigeminal nerve which supply the jaw and cheek are
more commonly involved than the branches of the nerve that supply
areas of the face and forehead around the eyes.
Various treatments include medicinal management (such as Lyrica and
Amitryptiline), peripheral nerve injection of local anesthetic or alcohol,
peripheral neurectomies, (cutting of the nerves), alcohol injection of
trigeminal ganglion, and intracranial neurosurgical procedures.
Botulinum toxin (BTX) injections are another treatment that is used.
BTX is a naturally occurring neurotoxin that is produced by the bacteria
Clostridium botulinum.
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Hypericum Massage Oil helps relieve all types of nerve pain by soothing
the inflammation in the nerve endings. Hypericum oil usually contains
almond and sesame oil combined with hypericum perforatum 190mg,
lavender Oil 25mg and benzoin, labdanum Oil 5mg and Rose Oil 1.5mg.
Warm a small amount of the oil in hands and gently massage over the
painful area 3 - 4 times daily in the acute stage, and 1 - 2 times daily
as the condition improves. If you need to use it more frequently, it is
perfectly safe to do so.
Magnesium supplements are essential to calm (down regulate) the
trigeminal nerve.
NAC 600mg capsules, 2 twice daily and selenium 200mcg daily
supplements may help to reduce inflammation in the nerve.
Vitamin D 3 should be tried if blood vitamin D levels are low and high
doses may be needed.
Capsules of Palmitoyl Ethanolamide (PEA), 2 to 3 times daily may help.
(page 26)
Low Level Laser Light Therapy can be tried for trigeminal neuralgia.
It is important to reduce stress and get adequate sleep to promote
repair of the nerve. (Page 39)

The trigeminal ganglion and nerve distribution

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Tips on Improving Painful

Arthritis and Gout
Your diet and lifestyle has a profound effect upon any chronic illness
and pain. If you are dependent upon anti-inflammatory drugs and/or
immuno-suppressant drugs, the use of dietary and lifestyle strategies
will still be most beneficial for your symptoms.
Follow the diet in my
award winning book,
‘The Liver Cleansing
Diet, which is an
anti inflammatory
diet. You can also
use recipes from my
book titled Healthy
Bowel Healthy Body as
bowel inflammation
and dysbiosis will
prevent your immune
system from working
properly.

Avoid refined sugars, white flour, preserved and processed foods,

including preserved meats and deep fried foods. In some people,
especially those with chronic sinus infection, the elimination of
dairy products can reduce the sinus infection and mucus congestion
which causes the pain.
Avoid hydrogenated oils and trans-fatty-acid. Check food labels to
see if the list of ingredients contains hydrogenated oils.

Drink one to two litres of water daily to help flush uric acid out through
the kidneys and improve circulation of blood to the joints.
Reduce sugar, coffee and alcohol which increase the production of
acid in the body. Uric acid can deposit in the joints and cause joint
inflammation. Eating fresh cherries and drinking pure cherry juice with
no added sugar can reduce gout.
Consider doing a trial with an exclusion diet; this should eliminate the
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nightshade family (namely tomatoes, potatoes, eggplant, capsicum
and tobacco). It is theorised that the solanum alkaloids found in these
foods, when consumed over a long period, trigger inflammatory joint
degeneration. Similarly, citrus fruits may cause joint swelling in some
people and should therefore be avoided, although others find they
can tolerate them well; thus trial and error
is required. Some people find their arthritis
improves a lot when they avoid all gluten
containing foods. The same applies for dairy
products.
Try to maintain normal body weight. If you
are overweight try to begin a programme to
lose weight. Arthritis is worse in overweight
people due to the extra strain placed on
the joints. Reduce your carbohydrate intake
to help you burn fat. See my book titled
I Can’t Lose Weight and I don’t know why.

Exercise and Physiotherapy

Exercise is vital to improve joint mobility. Weight bearing exercise
can aggravate the pain in the lower back, hips, knees, ankles and feet
especially if you are overweight. If this is the case consider an exercise
bike, hand weights, swimming, aqua-aerobics or walking up and down
in the shallower parts of a swimming pool. Other forms of exercise
for those with stiff painful joints include tai chi and Pilates. Yoga will
probably be too demanding.
Make sure you warm up and do stretching before
exercising!
Hydrotherapy and massage may also be beneficial. Massage is excellent
for fibromyalgia and back pain and it needs to be regular.
Regular physiotherapy treatments can help and the physiotherapist
can give you specific advice about muscle building and stretching
exercises. Acupuncture, light therapy and ultrasound therapy can
provide effective pain relief, as can the use of local heat in the form of
hot showers or baths or a hot/cold pack.
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Pain Relief and your Diet

The Curse of Inflammation – Gluten and
Sugar
Gluten is the gluey, sticky protein found in many commonly used
grains such as wheat, barley, oats and rye and also in many processed
foods. This protein can be responsible for causing inflammation and
pain in the body. Some people may be gluten intolerant or even suffer
from celiac disease, where gluten causes a chronic malabsorption of
fat soluble vitamins and minerals in the body, resulting in widespread
pain and inflammation.

The best way to test if you are gluten intolerant is to eliminate all
gluten containing foods from your diet for 6 to 12 months and observe
the difference in your health and your bowel function. You can follow
a gluten elimination diet under the guidance of a practitioner, and if
you need help please phone our naturopaths on 02 4655 8855. You
can also have a blood test to check if you have the genetic pattern that
predisposes to gluten intolerance – this is called the HLA DQ and HLA DR
Genotype test. If you test positive you may find a large improvement in
your health if you follow a gluten free diet. It can take 12 months before
you can really judge the benefits of a gluten free diet, so you need to be

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strict and patient. This test is not always positive in all people who are
gluten intolerant and this is why a gluten elimination diet may be the
best way to discover if you are gluten intolerant. For more information
on gluten see my book titled Gluten – is it making you sick or fat?
Risk factors or clues that you may be gluten intolerant: -
• Family history of celiac disease, Crohn’s disease or ulcerative colitis
• If you have Crohn’s disease or ulcerative colitis
• If you have Psoriasis
• If you have unexplained bowel problems for which a specialist
doctor can find no cause
• If you have inflammatory arthritis such as rheumatoid arthritis
• If you have autoimmune diseases such as Lupus, Primary Biliary
Cirrhosis (PBC), Sclerosing cholangitis or autoimmune hepatitis,
thyroiditis etc.
Sugar and Inflammation
There are many things that can lead to
chronic pain and inflammation and more
often than not excess sugar is one of the
greatest triggers for the inflammatory
response to occur. Whenever you
consume sweet sugary foods or refined
carbohydrates and starches, the body
responds by secreting insulin and stress
hormones which in turn sets off a pro-
inflammatory response. Sugar is sticky
and it sticks to the tissues in nerves and
the brain and can cause damage. This is
why diabetics get damage to their nerves
leading to peripheral neuropathy.
The good news is that you can maintain
an anti-inflammatory state by reducing
blood sugar levels and refraining from
consuming high sugar trigger foods. The
less sugar you eat, the less inflammation you are likely to experience in
your body. This will greatly improve your health and overall well being
and reduce pain and inflammation.
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If you are a “sweet tooth”, you certainly don’t have to do without
sweetness altogether. Here are a few alternatives to sugar which are
much healthier and safer in the long term.
Stevia powder or liquid. Stevia is a non-caloric sweet tasting herbal
extract from the leaf of the stevia rebaudiana plant. It is approximately
300 times sweeter than sugar and is not metabolized by the body.
It can be used to sweeten coffee, tea and beverages or even used to
sweeten home-made cakes and cookies. Experiment with stevia as a
little goes a long way.
Nature Sweet Natural Sugar Substitute by Cabot Health is made from
maltitol, erythritol, inulin and stevia extract. It has no effect on blood
sugar levels and is free of absorbable carbohydrates. Nature Sweet
Natural Sugar Substitute has the same sweetness as normal sugar. It
is great for using in coffee and tea and cocktail beverages as well as
for baking. Use according to taste. You can purchase chocolate that
contains stevia and is very low in carbohydrates. A fantastic brand is
Naturally Well chocolates which come in many flavours such as cherry,
orange and peppermint – yum!

Foods that Trigger Inflammation

All refined sugar, refined flour and foods which carry a high glycaemic
index such as cakes, pastries, ice cream, chocolate, white bread, muffins,
sweets, honey, grains containing gluten, food additives, alcohol. Deep
fried foods fried in hydrogenated trans-fats such as margarine or
vegetable cooking oils promote inflammation. Use cold pressed olive
oil or coconut oil to stir fry your foods instead.

Foods which Can Lower Inflammation

Unprocessed foods such as organic chicken, eggs, oily fish, nuts,
tempeh, coconut oil, chia seeds, hemp seeds, flaxseeds and their oil
and extra virgin olive oil are best. Natural pain relieving foods include
ginger, turmeric, garlic, chives, onions, radish, cruciferous vegetables
such as broccoli, kale and spinach, blueberries and cherries, dark leafy
greens, beetroot, pineapple (bromelain), pawpaw, fermented foods,
dark chocolate, green tea and pure water. Increase your water intake
and you will alkalinise your body and have less pain.
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Raw Foods
Raw “living” foods are plant foods which are kept in their natural state,
either unprocessed, lightly cooked, or uncooked. They are jam-packed
full of vitamins, protective phytochemicals, fibre, enzymes, minerals
and antioxidants. Raw vegetables and fruits and the antioxidants and
phytochemicals they provide can
reduce the risk of certain diseases
or at the very least slow their
progression.
It has been scientifically proven
that heating foods to 118 degrees
Fahrenheit or 48 degrees Celsius
seriously compromises the “live”
enzymes that support good
digestion found in raw fruits and
vegetables.
When some foods are heated to
very high temperatures, further
chemical changes can occur
which result in acidic toxins and
free radicals which could further
contribute to diseases such as
diabetes, arthritis, heart disease
and even cancer.
Whilst cooking some foods many be a necessity, every day include a
healthy balance of uncooked raw vegetables, healthy fresh salads, nuts
and fruits and raw juices in your diet.

Seeds to reduce inflammation

The best include flaxseeds (linseed), chia
seeds and hemp seeds which are all
high in anti-inflammatory omega 3
fatty acids and lignans.
Ground flaxseeds should be added to
your diet as they can assist with pain relief
for arthritic conditions. It acts as a natural lubricant for the joints and
contains natural anti-inflammatory properties.
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It is important to consume the ground flaxseeds as fresh as possible as
oxidation takes place quickly and reduces the quality of the product.
You can also store your freshly ground flaxseeds in the freezer if
necessary. Chia seeds and hemp seeds do not need to be ground and
can be used in salads, smoothies and breakfast cereal. Do not heat any
of these seeds as you will destroy their anti-inflammatory fats.

Raw Juices to reduce pain

Eating natural whole foods is always the best first line treatment for
healing the body, but it is important to choose the right kinds of foods.
It can be quite a challenge to eat these foods every single day with a
busy lifestyle, but by juicing these fruits and veggies, it allows you to
extract high doses of the vitamins, minerals and antioxidants needed
to soothe pain and restore a better quality of health.
Raw juicing can reduce the acidity
and toxicity in the body and reduce
inflammation which causes pain.
Raw juices can also stimulate the
proper functioning of the bowels
and liver and kidneys and increase
the breakdown and elimination of
toxic chemicals and waste from the
body. These juices are filled with
antioxidants and anti-inflammatory
fruits and veggies.
Here are some great cocktails to ease your discomfort. You may like to
give one or more of these a try: -

Pain Relief Juice

1 small bunch parsley
1cm Fresh Ginger root
2 Oranges or 1 Grapefruit (leave white pith on)
4 Strawberries
2 sticks celery
6 sprigs mint
1tsp Fresh Lecithin Granules
1tsp Ground Flaxseeds or 1tsp hempseeds

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Wash, trim and chop produce, ginger and orange/grapefruit and pass
through the juicer. Pour the juice into a blender and add strawberries,
lecithin and seeds. Blend until smooth. If you are brave, you can add
a small chilli pepper or a small part thereof to the juicer, as it contains
capsaicin which increases the release of brain endorphins which are
natural painkillers.
This juice contains anti-oxidants and anti-inflammatory ingredients.

Pain-Eze Juice for Arthritis

1 cm Ginger Root
¼ Pineapple (leave some of the outer skin on as it contains anti-
inflammatory bromelain)
1 Green apple
½ Lebanese Cucumber
¼ Grapefruit *
1 carrot
Remove the outer skin from pineapple but retain as much as possible.
Wash, trim and chop ingredients then put through your juicer.

Celery Balancer for Arthritis

4 sticks Celery
1 Carrot
2 Green apples
7 oz fresh Alfalfa Sprouts
Handful of Grapes
4 sprigs Parsley
This juice will help reduce acidity and inflammation in the joints. This
healing juice is good for all types of arthritis but is especially helpful for
gouty arthritis.
Wash all ingredients, trim and chop then put through a juicer.
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Inflammatory Bowel Disease Juice
1 Carrot

2 Celery sticks

2 Cabbage leaves or 2 Dandelion leaves

4cm Beetroot, fresh

1 Apple or 1 Pear

1 Spinach leaf or 1 Kale leaf

Kale leaf
½ cup Fennel, chopped

Wash, trim and chop all ingredients and process in the juicer.

Add juice to a blender and blend with ½ Papaya

Pineapple, Ginger and Mint to cool inflammation

½ fresh Pineapple

2cm fresh Ginger Root

6 sprigs of fresh Mint

1 cup chilled Filtered Water

Wash all ingredients; remove the head of the pineapple and SOME
of the outer skin. Put ingredients through your juicer and add chilled
filtered water to the final product. Add extra sprig of mint for garnish.

Raw Potato Water for Arthritis

This is a drink that has been used successfully for centuries to assist
with arthritis. The traditional method is to cut a potato into very thin
slices with the skin intact, and place in a glass filled with cold water
over night. Drink this water in the morning on an empty stomach.
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Fibromyalgia Juice
1 Carrot
1 Lebanese Cucumber or ½ Continental Cucumber
3 Celery sticks
2cm Fresh Ginger root
3 Pineapple slices
½ Grapefruit
Wash, trip, chop and process all ingredients in the juicer. Drink 1 cup or
250ml twice daily. This juice will supply plenty of minerals and provides
anti-inflammatory effects. This juice also helps to reduce acidity in the
muscles and joints.

Headache Juice
2 Dandelion leaves or 2 Cabbage leaves
1 cup Broccoli pieces, chopped
1 cup Alfalfa Sprouts
1 Apple whole
1 Carrot
2 Celery sticks
2 cm fresh ginger
Wash, trim and chop all ingredients and process in the juicer.

Ginger root

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Fermented Foods
Fermented foods help to strengthen the body’s immune system and
to improve the intestinal flora creating more healthy bacteria. This will
reduce inflammation and pain. Fermented foods also promote healthy
digestion. The following are some great sources of fermented foods.
Dairy
Dairy Yoghurt – purchase
full fat, unsweetened,
unflavoured preferably
organic or biodynamic.
Greek yoghurt is excellent.
Choose full fat yoghurts.
Yoghurt can also be made
at home using a ‘starter’ or
a commercial product like
EasyYo or Progurt. Avoid the
sweetened yoghurt choices.
Kefir – is cultured milk. It is
easy to make at home from either commercially available freeze dried
granules or working grains to convert milk proteins from difficult to
digest to easy to digest.
Cheese – Camembert, brie, mouldy cheeses – always buy these fresh,
and do not allow them to age for too long.
Cultured buttermilk – most commercial buttermilk is not cultured
but a soured version of this wonderful food, which tastes like and is
drinking yoghurt.

Coconut
Coconut Yoghurt - can be purchased from health stores or you could
make your own using a yoghurt starter and coconut cream.

Vegetables
Sauerkraut – a traditional European winter food. It is traditionally
cabbage based with other available vegetables added, salted and naturally
fermented with fresh liquid whey from either aged yoghurt or kefir.
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Kalekraut – is very similar to Sauerkraut but is made with kale instead
of cabbage. It is made the same way and the resultant product tends
to less sour in flavour.
Kim Chi – is the national dish of Korea and is made in a similar way
to sauerkraut with the addition of many other vegetables, spices and
especially chilli. It also tends to be quite highly salted and many have
added salted fish.
Tea
Kombucha – A beautiful sweetened tea which requires a ‘scoby’ which
is usually provided by a friend or it may be purchased. The scoby breaks
down the sugars in the tea and when left for 1 – 3 weeks, produces a
beautiful slightly acidic sparkling probiotic-rich drink.
NOTE: You can make your own fermented foods or buy them in the
health food stores. You will find them in jars in the refrigerated section
of the store.

Bone Broth can reduce pain

There has been much publicity lately extolling the healthful virtues of
bone broth. I often recommend to my patients who suffer with chronic
muscle and joint inflammation to go on a bone broth diet for 1 to 2
weeks. During this time you only eat bone broth and nothing else. The
reduction in pain can be remarkable!
Bone broth recipes vary considerably so care is necessary to obtain the
healthiest result.
What we are referring to is what your grandmother called stock and
when you make it at home from scratch you know exactly what has
gone into it and so you can ensure there are no nasty additives. It is also
a lot less expensive than manufactured products.
To make broth there
a few essential
components – a
crockpot /slow cooker
or a stainless steel/
ceramic stock pot and
filtered water. The
hardest item to find is

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a trusted butcher that will provide best quality bones/carcasses from
organically grown grass fed animals.
Here are some reasons for everyone to invest in making bone broth -
• Bone broth is a great source of minerals, collagen and gelatine, to
support strong connective tissues and bones and beautiful hair, skin
and nails.
• Bone broth slowly and gently extracts the valuable nutrients from
the bone, making it a dietary powerhouse.
• Bone Broth can help anyone who experiences intestinal,
immunological, inflammatory and autoimmune health conditions.
We are becoming very acquainted with the notion that all diseases
begin in the gut and so this is the first part of the body to be healed.
The gelatin extracted from bone is of exceptional quality and has
valuable healing properties to restore intestinal integrity and thus
improve the absorption of nutrients.
Components extracted from bone have a positive influence on the
immune system and increase the number of disease fighting white
cells. Ask any Jewish mother about the health building value of slow
cooked chicken soup.
Connective tissue components gelatine, collagen and glucosamine
are renowned anti-inflammatory nutrients to reduce joint pain and
inflammation.
Bone broth has extracted much of the calcium, magnesium and
phosphorus from the bone into a highly absorbable form and so adds
valuable nutrients to promote bone formation in the womb, bone
growth in children, bone stability and bone and cartilage repair in
adults and elders.
Bone broth heals a leaky gut and reduces pain in the joints. Bone broth
is high in glycine and proline, two valuable amino acids with proven
anti-inflammatory actions throughout the body and thereby may
improve the health of those with degenerative bone conditions.

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Baked Bone Broth Soup Recipe

By Naturopath Victoria Taylor

1 Organic marrow bone (thigh bone - the big one people get for their
dogs, cut it into 2 or 3 pieces, and 1 chuck bone (a length of backbone).
Chuck bone is desirable as it has more meat. It is best to try and get
bones that have some meat still on them to add flavour to the broth.
You may choose lamb, veal or beef. Organic chicken carcasses may also
be used.
Bake in slow oven (250°-300° F or 120°-150° C) for approx. 40 minutes
or until it smells well roasted.
Place in a slow cooker and cover with filtered water.
Cook just below simmer slowly for 24 hours, cool, remove meat, and
reserve meat in the refrigerator. Return bones to broth and keep slow
cooker on lowest heat for a further 24 – 36 hours. Ensure water level is
maintained throughout the extraction process.
Refrigerate broth to remove all solid fat from top of liquid to be used in
other cooking. Marrow fat may be retained.
Strain the broth and use the liquid alone as a wholesome broth or you
may choose to use the broth as a base for soup.
Remember to add the meat you have reserved to the completed broth.
To the broth, add a variety of in season vegetables to your taste.
The essential for every batch is the addition of sea vegetable. Wakame is
best, and a trusted brand is essential – nothing that has been harvested
near Japan. Tasmanian or New Zealand sea vegetables are ideal.
Season to taste and I always encourage turmeric and cumin for their
healing/restorative properties. Powdered is fine if not available fresh.
The broth or soup can be frozen for later consumption or you may
choose to freeze some of the initial broth and use it for a different soup
later.
Remember to add sea or pink salt, pepper and seasoning to your taste.
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In Conclusion
The cessation of pain is something millions of people seek. Chronic
unremitting pain takes over your consciousness and is all consuming.
Pain can ruin your quality of life and make you depressed and irritable.
Often family and friends do not understand the predicament of a
person who cannot escape from the vice of pain.
We live in an age where effective analgesic drugs are available but
many of these drugs slow us down, and change our mood, make us feel
nauseated or hung over. We can become addicted to pain killers or even
alcohol, which is often an effective pain reliever albeit a temporary one!
The tissues of the body, which are the source of pain, can often be
healed from inflammation and then repair can start to take place.
Whether the tissue damage is caused by your immune system, brain
and nerve inflammation, infection or mechanical compression, a
holistic approach gives you the best chance to find a lasting and safe
solution.

Need more help ?

If you have any questions on the topics and therapies discussed in
this book, please phone Dr Sandra Cabot’s Health Advisory Service
and speak to a naturopath – in the USA call 1 623 334 3232 and in
Australia call 02 4655 8855

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References
Vitamin K
Booth, SL, Pennington JA, Sadowski JA. Food sources and dietary intakes of vitamin K-1 (phyl-
loquinone) in the American diet: data from the FDA Total Diet Study. J Am Diet Assoc. 1996
Feb:96(2):149-54.
Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron,
Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc.
Washington, DC: National Academies Press; 2002:187.
Zittermann A. Effects of vitamin K on calcium and bone metabolism. Curr Opin Clin Nutr Metab
Care. 2001 Nov;4(6):483-7.
Sugiyama T, Kawai S. Carboxylation of osteocalcin may be related to bone quality: a possible
mechanism of bone fracture prevention by vitamin K. J Bone Miner Metab. 2001;19(3):146-9.
Kanai T, Takagi T, Masuhiro K, Nakamura M, Iwata M, Saji F. Serum vitamin K level and bone min-
eral density in postmenopausal women. Int J Gynecol Obstet. 1997 Jan;56(1):25-30.
Booth SL, et al. Vitamin K intake and bone mineral density in women and men. Am J Clin Nutr.
2003 Feb;77(2):512-6.
Hodges SJ, et al. Circulating levels of vit K1 & K2 decreased in elderly women with hip fracture. J
Bone Miner Res. 1993 Oct;8 (10):1241-5.

Boswellia Serrata
http://www.lifeextension.com/magazine/2014/12/boswellia-new-studies-show-effec-
tive-pain-relief/page-01

Capsaicin Cream
http://altmedicine.about.com/od/completeazindex/a/capsaicin_cream.htm

Mindful Breathing Exercise

http://www.freemindfulness.org/breath

Earthing or Grounding Yourself

http://www.naturalnews.com/035773_earthing_inflammation_pain.html#ixzz3nr3bqLn3
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/Journal of Environmental and Public
Health. 2012; 2012: 291541.
www.earthing.com

Raw Foods
Becoming Raw – the Essential Guide to Raw Vegans Diets by Brenda Davis, RD and Vesanto
Melina., Cooking destroys enzymes in food – Scientific Findings, pages 216 and 217. http://www.
rawfoodlife.com/#ixzz2cT3LsnyT

Raw Juices
Raw Juices Can Save Your Life by Dr Sandra Cabot

Lipoic Acid
Androne L, et al, In vivo effect of lipoic acid on lipid peroxidation in patients with diabetic neu-

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ropathy. In Vivo. 2000;14 (2):327-330.
Ibrahimpasic K. Alpha lipoic acid and glycaemic control in diabetic neuropathies at type 2 diabe-
tes treatment. Med Arh. 2013; 67(1):7-9.
Lynch MA. Lipoic acid confers protection against oxidative injury in non-neuronal and neuronal
tissue. Nutr Neurosci. 2001;4(6):419-438.
Nagamatsu M, et al. Lipoic acid improves nerve blood flow, reduces oxidative stress, and
improves distal nerve conduction in experimental diabetic neuropathy. Diabetes Care.
1995;18:1160-1167.
Ametov A, et al. Oral treatment with alpha-lipoic acid improves symptomatic diabetic polyneu-
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Ziegler D, Gries FA. Alpha-lipoic acid in the treatment of diabetic peripheral and cardiac auto-
nomic neuropathy. Diabetes. 1997;46 (suppl 2):S62-66.
Ziegler D, et al. Alpha-lipoic acid in the treatment of diabetic polyneuropathy in Germany: cur-
rent evidence from clinical trials. Exp Clin Endocrinol Diabetes. 1999; 107:421-430.

PEA
Keppel Hesselink, J.M. 2012. New Targets in Pain, Non-Neuronal Cells, and the Role of Palmitoy-
lethanolamide. Open Pain Journal 5: 12-23
Keppel Hesselink, J.M., Hekker, T.A. 2012. Therapeutic utility of palmitoylethanolamide in the
treatment of neuropathic pain associated with various pathological conditions: a case series
Journal of Pain Research 5:437 – 442
Keppel Hesselink JM, Kopsky DJ, Treatment of chronic regional pain syndrome type 1 with palmi-
toylethanolamide and topical ketamine cream: modulation of nonneuronal cells. Journal of Pain
Research 2013
Keppel Hesselink, J M, Tineke de Boer, and Renger F. Witkamp. Review Article. Palmitoylethanol-
amide: A Natural Body-Own Anti-Inflammatory Agent, Effective and Safe against Influenza and
Common ColdInternational Journal of Inflammation Volume 2013 (2013), Article ID 151028, 8
pages http://dx.doi.org/10.1155/2013/151028
Keppel Hesselink JM. Chronic idiopathic axonal neuropathy and pain, treated with the endog-
enous lipid mediator palmitoylethanolamide: a case collection. International Medical Case
Reports Journal Published Date September 2013 Volume 2013:6 Pages 49 – 53

Probiotics
Fujimura K E, et al. Role of the gut microbiota in defining human health. Expert Rev Anti Infect
Ther. 2010 Apr;8(4):435-54. doi: 10.1586/eri.10.14.
R A Rastall Bacteria in the gut: Friends and foes and how to alter the balance. The Journal of
Nutrition August 1, 2004 vol. 134 no. 8 2022S-2026S
--Patrice D Cani and Nathalie M Delzenne Interplay between obesity and associated meta-
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9:737–743

Resources
http://www.health.nsw.gov.au/pharmaceutical/doctors/Pages/chronic-pain-medical-practition-
ers.aspx

63
 Other books by Sandra Cabot MD
Call my Health Advisory Service on
623 334 3232 in the USA Over
or 02 4655 8855 in Australia 25 Titles
to Choose
or order from the bookstores From
Australia and USA
• Alzheimer’s - What you must know to protect your brain and improve your
memory
• Bird Flu - Your Personal Survival Guide
• The Body Shaping Diet - Discover your body type
• Boost Your Energy
• Breast Cancer Prevention Guide
• Cholesterol: The Real Truth - are the drugs you take making you sick?
• Diabetes Type 2: You Can Reverse It Naturally
• Endometriosis Your Best Chance To Cure It (eBook only)
• Fatty Liver: You Can Reverse It
• Gluten, is it making you sick or overweight?
• Healthy Bowel Healthy Body - an A to Z Guide to Heal the Bowel
• Healing Autoimmune Disease
• Help For Depression and Anxiety
• Increase Your Sex Drive Naturally
• Infertility: The Hidden Causes and how to overcome them naturally
• Low Carb Cocktail Party - created with all natural ingredients
• Hormones - Don’t Let Them Ruin Your Life
• Hormone Replacement - The Real Truth - Bioidentical hormones
• How Not To Kill Your Husband
• I cant lose weight and I don’t know why
• The Liver Cleansing Diet
• Magnesium the Miracle Mineral - You won’t believe the difference it makes
to your health and your sex life
• Raw Juices Can Save Your Life - An A to Z guide for diseases
• Save Your Gallbladder Naturally and what to do if you’ve already lost it
• Tired of Not Sleeping? - Holistic program for a good night’s sleep
• The Ultimate Detox
• Want to Lose Weight, But Hooked On Food? ISBN 978-1-936609-44-4

• Your Thyroid Problems Solved

9 781936 609444