New research - Not Just Physio

COFFEE

Coffee reduces Vitamin B1 (refer to Nutrition on homepage and find sources of B1 in the diet)

Coffee reduces Calcium (refer to Nutrition on homepage and find sources of Calcium in the diet)

Coffee reduces Potassium (refer to Nutrition on homepage and find sources of Potassium in the diet)

I strongly recommend only using organic coffee. The coffee plant is the most heavily sprayed crop in the world. These insecticides and pesticides can cause multiple issues within the body.

240ml of coffee takes 4-6 hours to clear out of the liver. Therefore, I recommend not drinking coffee 6 hours before bed. Ideally the perfect time to drink coffee is only one cup in the morning. Additionally, caffeine in coffee blocks adenosine function. Adenosine is the key sleep molecule which allows you to start the sleep cycle.

Caffeine stimulates adrenal glands, therefore increase release of adrenaline into system. Excess caffeine consumption can overstimulate these glands and multiple health issues can evolve.

Grind the beans just before drinking to maximize the antioxidants in coffee. Additionally, keep your beans in air-tight container or squeeze the air out of the bag to limit exposure to oxygen.

No sugar in the coffee.

Instant coffee has more mould present due to heavily processed nature of this product. Excess mould in your system can cause adverse side effects.

Rheumatoid Arthritis (RA)

Below is a list which can help alleviate RA signs and symptoms:

GINGER

THYME

TURMERIC (Must have Curcumin in it – active anti inflammation ingredient)

GARLIC

BLACK PEPPER

OREGANO

TAKE POTASSIUM TABLETS (at least 6000mg a day)

REDUCE SUGAR IN THE DIET (THEREFORE ATTEMPT THE KETO DIET AND INTERMITTENT FASTING TOGETHER). The best intermittent fasting is for 5 days in the week, eat 2 meals a day and for the other 2 days in the week eat only 1 meal. Don’t eat one meal a day on consecutive days. Refer to Nutrition on Homepage and go to Keto diet.

VITAMIN D SUPPLEMENTS (at least 50000 IU per day)

DECREASE VEGETABLE OILS (canola and corn). Inflammatory to the joints.

Osteoarthritis and joint pain

Need to increase Omega 3 in your diet and reduce omega 6. Go to Homepage (Nutrition) and find the food sources.

Use coconut oil and butter (not margarine) for all cooking purposes.

Start taking Glucosamine Sulfate (not Glucosamine Hydrochloride). This supplement helps with wound healing, decreases pain, helps with varicose veins, helps with diabetes (due to improved blood flow), reduces risk of cardiovascular diseases, helps with gastrointestinal inflammation and supports heparin production (helps with thinning the blood and preventing blood clots). 500mg to 1000mg 3 times a day is ideal amount. Additionally make sure the Glucosamine sulphate has Boron added (9mg per day is recommendation).

Avoid mycotoxins (mould and fungus) in your diet. Corn, coffee, wheat products, beer, bread and soy are some examples.

You must avoid GMO foods (Genetically modified). These particular foods are heavily processed and sprayed with chemicals and as a result will increase inflammation within the joints.

Increase your garlic intake, avoid sugar, increase your intake of grapefruit seed oil, increase your intake of Vitamin C (helps to make collagen – building blocks of joints) (45 to 90mg daily) and commence KETO diet (Homepage – Nutrition – KETO) with Intermittent fasting. Increase Magnesium, Vitamin D, Calcium is also helpful. 2 tablespoons of apple cidar vinegar in water 1-3 times a day, taking B3 (niacinamide not niacin) supplements 150mg 3-6 times a day can also help.

High Blood Pressure

Some interesting new research has suggested that high blood pressure is a symptom the body creates after insulin resistance has increased. Insulin resistance is increased by regular eating (more than 2 times a day) and eating refined carbohydrates and sugars. Additionally, insulin resistance blocks Potassium production. This has a direct impact on the body because Sodium is retained by the arteries in the body and makes them stiff and hence the heart needs to work harder to pump the blood (hence the high blood pressure). A recommendation is to take 4700 milligrams per day of Potassium. The current recommendation is to decrease salt (sodium) intake. However new research has suggested increase the Potassium instead and improve insulin resistance. Please talk to your doctor before commencing any of these recommendations to see if they are suitable and safe to attempt. A simple breathing technique can also reduce blood pressure (breathe in through your nose for 5 seconds, out of your nose for 5 seconds, repeat for a total of 6 times). Increasing levels of Vitamin D can also help.

Lemon

Lemon contains Vitamin C and most importantly a flavonoid called eriocitrin. This particular compound can remove fat from the liver (reduce belly fat), aids in the reversal of diabetes, protects capillaries, improves circulation, reduces spider veins, improves HDL and reduces inflammation and pain in many arthritis sufferers. The recommendation is to use 250ml of water and blend 1 lemon into it (or just 2 tablespoons of the juice). Only drink in the morning and add 1-2 tablespoons of Apple cider vinegar.

Alcohol

Alcohol has only short-term health benefits to the body when consumed in small dosages. When alcohol is consumed a group of enzymes called Alcohol Dehydrogenase attempt to break it down into ethanol. Acetaldehyde is formed as a result. This particular chemical is highly toxic to the body and increases the number of free radicals in the body resulting in liver damage and many more side effects. Kombucha tea, Kudzu root and L-glutamine can limit alcohol effect. Additionally, regular intake of milk thistle can protect the liver cells from the highly toxic Acetaldehyde.

Fasting the next day after drinking can repair the liver. Eating slows down repair process.

The liver can regenerate. The recommendation is stop drinking for at least 2-3 months consecutively every year to achieve full benefit and restoration of liver function. During this 2–3-month period please increase your antioxidant amount into your diet to maximize repair. Refer to homepage – Nutrition – Antioxidants

Heart cells hate alcohol. The Acetaldehyde accumulation in the heart reduces protein synthesis (protein is required to build new muscle in the heart), dilates chambers in the heart and increases Calcium build up in the arteries and valves (particularly aortic). As a result, the heart pump is impaired / blocked. In contrast, the heart loves Ketones. Ketones are created when the body uses fat as an energy source. Some sources of good fats are Omega 3 and Vitamin E. Refer to Homepage – Nutrition – Omega 3 and Vitamin E. This is why your doctor recommends fish oil tablets for your heart.

Furthermore, alcohol reduces glutamine (helps in building muscle). This is why your joints and muscles feel sore the next day. The recommendation is to take Vitamin B1 (1.2mg) and Vitamin C (90mg) before going to bed and when you wake up to help neutralize the effect.

Cramps

Nocturnal (night) cramps are the most common cramps, and they can be a result of low levels of potassium, sodium, magnesium and calcium. Please refer to Homepage – Nutrition for food sources. Cramps occur due to the blood PH becoming too alkaline and this causes twitches, spasm and cramps within the muscle fibers. Other than the above-mentioned minerals, two other Vitamins will also be depleted (Vitamin E and Vitamin B1). To maximize absorption of Vitamin E please consume on empty stomach 15 minutes before eating.

Quinine bark has also been used to help with night cramps and a doctor must be consulted to assess whether it’s a safe option (1 tablespoon just before bed). Three naturally occurring sources of quinine are grapefruit, yellow mustard and tonic water (regular consumption).

The top 6 foods which will help with cramps are (salmon, leafy greens, milk, flaxseeds, avocado and almonds). The next best foods that will help with cramps are (sunflower seeds, peanuts, Brazil nuts, cashews, chia seeds, pine nuts, beef, banana and yoghurt).

Headaches and Migraines

Causes or triggers that will increase chance of getting headaches or migraines are listed below.

Stress, food allergy, increased consumption of caffeine (affects migraines more than headaches), drinking wine, eating chocolate, artificial sweeteners, MSG, cured meats, aged cheese, fermented foods, pickled foods, changes in the environment, increased estrogen, decreased sleep, increase in medication, low magnesium levels and low sodium levels.

A right sided headache only can arise from your gall bladder. Therefore, if you are suffering from a right sided headache just gently massage the gall bladder for 1-2 minutes (located just below chest bone and rib on right side). If the headache reduces you will have to talk to your doctor about the reasons for having gall bladder issues. If the headache is unchanged you will have to find another reason for the headache.

Increasing your level of ketones in the body can help with migraines. Therefore, commence KETO diet and intermittent fasting. Furthermore, migraines are also caused by a mutation in the potassium channel. Therefore, increasing levels of salt (sodium) is required to reduce the migraine (headaches will not reduce if salt is increased). Recommendation is to place 2 teaspoons of Himalayan pink sea salt in 250ml of water and drink. If the symptoms are unchanged than its a headache and if reduced its a migraine.

Sciatica

Some helpful natural remedies to reduce sciatica are listed below..

Devil’s claw, white willow, turmeric (must have curcumin – active ingredient to be effective), ginger, garlic, capsaicin (chilli), increase levels of Vitamin B1, B2 and B12 (Refer to Homepage – Nutrition for food sources). Avoid vegetable oils (omega 6), increase omega 3 oil (salmon and supplements). Increase D3 (20000 IU per day), Magnesium, Vitamin K2 (K2 works well with D3). Avoid sugar and flour and commencing intermittent fasting is also helpful.

Gout

Try this home remedy to confirm gout is the main reason for the joint pain. Add fresh ginger (grated), lemon juice (2 tablespoons, ground turmeric (1 teaspoon), apple cider vinegar (1 tablespoon) to 250ml water. Consume this drink for a week and avoid beer for 1 week. If the pain does not reduce than gout is not the cause of your pain.

Sleep

The latest research suggests increasing Oxygen to the mitochondria can help with insomnia, sleep apnea and trouble sleeping. Long walks outdoors and High Intense Interval Training (HIIT) are the most effective exercise techniques to increase oxygen into the mitochondria. Additionally, these exercise techniques increase growth hormone production during delta wave (rejuvenation phase) of sleep pattern.

Additionally, increasing Vitamin B1 supplements just before bed is helpful, open windows in bedroom to allow more Oxygen in and plants in the room to reduce carbon dioxide and increase oxygen levels. Using a CoQ10 supplement is also helpful.

Melatonin (sleep hormone) is automatically released by the body when the natural light outside reduces. Therefore, avoid exposure to blue light (light from electronic devices) and ceiling lights just before bed. This will hinder this natural process. Go outside and experience the moon and stars just before bed, natural way of producing melatonin.

Avoid eating any food 5 hours before bed (especially protein e.g meat). This will allow the body to entirely process the meal and allow a better sleep.

7-8 hours of sleep is necessary every night because the sleep cycle consists of four 90-minute waves combined with some light and dark sleep. Therefore, you must listen to your waves. As soon as you feel tired go to bed, if you miss the first wave you will have to wait another 90 minutes before next wave. Your waves can vary each day depending on stress, diet and illness.

If you can’t get to sleep you must increase calcium, magnesium and potassium levels during the day. Do not increase your Potassium and Magnesium right before bed. (refer to Homepage – Nutrition for food sources). Supplements can also be helpful. Take as per recommendations.

If you wake up at 2am you have too much cortisol in your body. Therefore, you need to support the adrenal gland (decrease caffeine and stimulants before bed, reduce stress and perform meditation before bed).

If you’re waking up multiple times to urinate at night you have an insulin resistance problem. Essentially you will have to perform KETO diet and intermittent fasting. Refer to Complete Keto food list mentioned below.

If you have restless legs when sleeping, you may have a deficiency in Vitamin B1, Vitamin B12, Vitamin D3 (20,000 IU per day in supplement form is recommended), calcium, magnesium (reduces cortisol – stress hormone), potassium (nervous tranquilizer which lowers anxiety) and zinc. Refer to Homepage – Nutrition for advice on food sources. Furthermore, a soft massage of the posterior neck muscles before bed can help and attempting a simple breathing technique for 60 seconds. Breath in for 5 seconds continuously and then exhale for 5 seconds, repeat 6 more times.

KEFIR is a fermented milk drink which helps make serotonin. Recommendation is to drink 1/2 before bed. Additional foods which may help (3 sticks of celery, cheese (calcium), green capsicum (vitamin C), apple cider vinegar and almonds (magnesium).

Heat to cold contrast baths are also very helpful to help promote sleep. Ideal temperature is 10-15 degrees Celsius for 3 minutes (you will have to build up to this) and then transfer to warm shower for 3 minutes, you can repeat if keen.

Sleep apnea is caused by increased sugar levels in the body, which depletes Vitamin B1, and this ultimately affects the breathing centers in the body. Therefore, improving insulin resistance and performing KETO and intermittent fasting is recommended.

If you have sinus issues which interrupt your sleeping, you must avoid dairy products and increase garlic and oregano intake throughout the day.

Set your air conditioner to 19 degrees or 20 degrees at night, consuming Zinc supplements before bed, avoid eating just before and just after a workout, B3 supplements, B12 supplements, gentle soft tissue massages to the posterior neck muscles before bed, increase sodium (salt) throughout the day are also good suggestion to help sleep.

Complete Keto food list

Keto fats

Avocado

Avocado oil

Blue cheese

Brie cheese

Butter

Cocoa butter

Coconut butter

Coconut oil

Cream cheese

Duck fat