|Where Recommendations are Based on Scientific Evidence|
- Biological Aging
- Bone Health
- Insulin Resistance
- Low Back and Neck Pain
- Weight Loss
If you don’t want to read the scientific explanations documenting why the recommendations are effective, click here on summary which lists an easy way to implement the information.
Tendonitis, tendinopathyAccording to research, tendonitis or tendinopathy more often involves apoptosis (cell death) and or degeneration of a tendon than local inflammation (Pearce CJ, et al. 2009, Alfredson H. 2005). Most of the time, the problem occurs where the tendon is attached to the bone.
One of the most common places for tendinitis, tendinopathies to occur is in the shoulder (rotator cuff), supraspinatus tendonitis; the supraspinatus is one of the rotator cuff muscles. The elbow is also common (tennis elbow), the knee (the quadriceps, patellar tendon) and the ankle (Achilles tendonitis).
Overuse is considered to be a main cause of tendinopathy. That however, does not seem to be the only reason for this condition. Recent research have shown that tendon injuries may occur more frequently in individuals with increased adiposity (fat) and treatment may also have a poorer outcome (Gaida JE, et al. 2009).
It is interesting that when people with tendinopathy was compared to people who did not have a tendon problem, the ones with tendinopathy had higher blood triglyceride levels, lower HDL (high density lipoproteins), higher triglycerides/HDL ratio and elevated apoplipoprotein B concentrations (Gaida JE, et al. 2009). These kind of changes are commonly seen in individuals with insulin resistance and the metabolic syndrome. The metabolic syndrome is a condition involving biochemical changes increasing the risk for cardiovascular disease and diabetes. Low grade systemic inflammation is also increased. Both the metabolic syndrome and tendinopathy have been associated with greater waist circumference.
Research also shows evidence of oxidative damage, apoptosis (cell death) and pro-inflammatory cytokines (Millar NL, et al. 2009, Xu Y, Murrell GA, 2008, Longo UG, et al. 2008).
RecommendationsFollow a low glycemic index diet, high in nutrients with the right ratio of omega 3 to 6 fatty acids. This will help reduce inflammation, increase insulin sensitivity and subsequently help reduce pain.
A lot of research documents the benefits of following a Mediterranean-type diet high in vegetables, legumes, soups, fruit, fish and olive oil and low in red meat and animal fats. This way of eating has been associated with lower values of blood glucose, lipids (fat), CRP (an inflammatory marker), blood pressure and cardiovascular risk score (Centritto F, et al. 2009, Rumawas ME, et al. 2009).
In 497,308 individuals participating in a study, the Mediterranean dietary pattern was associated with lower abdominal fat, measuring the waist circumference (Romaguera D, et al. 2009).
Research has documented that immune responses to food, food allergies will increase inflammatory markers like CRP, TNF-alpha and erythrocyte sedimentation rate (Karatay S, et al. 2004, Hvatum M, et al. 2006, Hafstrom I, et al. 2001). The same research shows that these inflammatory markers and pain decrease when avoiding the allergy triggering foods.
Eating according to the Mediterranean dietary pattern will affect many of the factors involved in tendinopathy.
For easy implementation, you will find explanations and recommendations with references to research in the book “Effective Nutrition for Effective Healing.” The book also includes a lot of easy to make recipes, click here.
Add specific nutrients to support formation of collagen and proteoglycan. Collagen and proteoglycan are important materials which make up tendons.
For easy implementation, click here.
Specific nutritional support
To help reduce oxidative damage to the tendon, add alpha lipoic acid (Shay KP, et al. 2009).
For the correct dosage and easy implementation, click here.
To further help reduce inflammations, omega 3 fatty acids are important, especially since a lot of people do not get enough omega 3 fat in their diet. Vegetable oils used for cooking and in dressings are often omega 6 fats. Too much omega 6 fat and too little of omega 3 fat can alter the inflammatory response. Omega 6 fatty acids are involved in the production of arachidonic acid, a precursor of prostaglandins and leukotrienes which are inflammatory and pain producing agents.
Ingesting omega 3 fish oil results in a partial replacement of arachidonic acid in the cell membranes by EPA which is a component of omega 3 fat (Calder PC, 2003). This has a beneficial anti-inflammatory effect. In addition, omega 3 fatty acids have shown to inhibit the inflammatory cytokines IL-1 (interleukin-1), IL-2 (interleukin-2) and TNF-alpha (tumor necrosis factor-alpha) (Adam O, 2003, Kang JX, Weylandt KH. 2008, Rennie KL, et al. 2003)
For easy implementation, click here.
Follow the dietary recommendations in the book “Effective Nutrition for Effective Healing.”
Be strict for 4 weeks for best results.
Flax seeds – It is recommended to take 2 tablespoons of flax seeds and grind them up in a coffee grinder. You can mix them in a glass of water and drink it down before you eat breakfast and you can also do the same thing before dinner. You can also sprinkle the ground up seeds on food if you prefer. Start taking it once daily to be sure you don’t have an allergic reaction to it, and then increase it to twice daily.
BMJ – Take 4 capsules twice daily.The BMJ is the most important formula for support of the musculoskeletal system and should be your first choice.
Lipoic EF – For best results take 2 tablets at one time in the morning.
Better Fish Oil – Take 1 capsule 3 times daily.
Take all supplements with food.
Centritto F, Iacoviello L, di Giuseppe R, De Curtis A, Costanzo S, Zito F, Grioni S, Sieri S, Donati MB, de Gaetano G, Di Castelnuovo A; Moli-sani Investigators. Dietary patterns, cardiovascular risk factors and C-reactive protein in a healthy Italian population. Nutr Metab Cardiovasc Dis . 2009 Dec;19(10):697-706. Epub 2009 Mar 19.
Hafstrom I, Ringertz B, Spangberg A, von Zweigbergk L, Brannemark S, Nylander I, Ronnelid K, Laasonen L, Klareskog L. A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis co rrelate with a reduction in antibodies to food antigens. Rheumatology (Oxford). 2001 Oct;40(10):1175-9.
Karatay S, Erdem T, Yildirim K, Melikoglu MA, Ugur M, Cakir E, Akcay F, Senel K. The effect of individualized diet chanllenges co nsisting of allergic foods on TNF-alpha and IL-1beta levels in patients with rheumatoid arthritis. Rheumatology (Oxford). 2004 Nov;43(11):1429-33. Epub 2004 Aug 10.
Romaguera D, Norat T, Mouw T, May AM, Bamia C, Slimani N, Travier N, Besson H, Luan J, Wareham N, Rinaldi S, Couto E, Clavel-Chapelon F, Boutron-Ruault MC, Cottet V, Palli D, Agnoli C, Panico S, Tumino R, Vineis P, Agudo A, Rodriguez L, Sanchez MJ, Amiano P, Barricarte A, Huerta JM, Key TJ, Spencer EA, Bueno-de-Mesquita HB, Büchner FL, Orfanos P, Naska A, Trichopoulou A, Rohrmann S, Kaaks R, Bergmann M, Boeing H, Johansson I, Hellstrom V, Manjer J, Wirfält E, Uhre Jacobsen M, Overvad K, Tjonneland A, Halkjaer J, Lund E, Braaten T, Engeset D, Odysseos A, Riboli E, Peeters PH. J Nutr. Adherence to the Mediterranean Diet Is Associated with Lower Abdominal Adiposity in European Men and Women. 2009 Jul 1.
Rumawas ME, Meigs JB, Dwyer JT, McKeown NM, Jacques PF. Mediterranean-style dietary pattern, reduced risk of metabolic syndrome traits, and incidence in the Framingham Offspring Cohort. Am J Clin Nutr. 2009 Dec;90(6):1608-14. Epub 2009 Oct 14.
Shay KP, Moreau RF, Smith EJ, Smith AR, Hagen TM. Alpha-lipoic acid as a dietary supplement: molecular mechanisms and therapeutic potential. Biochim Biophys Acta . 2009 Oct;1790(10):1149-60. Epub 2009 Aug 4. Review.
The information on this website is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The information and products on this website are not intended to diagnose, treat, cure or prevent any disease.