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The Rheumatoid Arthritis Holistic Healing Report A guide, based on real life experiences, towards understanding RA in different lights and empowering you to regain control of your health & recovery through pain relief and ultimate reversal.

By: Diana Han

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Important - Read This First! First off, I would like to thank you for getting this report and placing your faith in my findings towards helping you find a reccovery for rheumatoid arthritis. This report is a compilation of some of the most important blog posts that I did on my blog http://www.myradiary.com that I feel will help you to understand better what RA is all about, the possible causes of it, how to get relief from the pain of inflamed joints, working towards a remission of this disease and ultimately a recovery.

Distribution Of This Report

You are free to distribute this report to whoever you know that suffers from RA, or whoever you think the information in this report will help. It is my aim to be able to help as many people as possible who suffers from this terrible disease and be able to help them find relief and ultimately recovery for this.

Received This Report From A Friend

If you received this from a friend or an acquaintance, know that whoever sends this to you cares for you and feels that you can benefit from reading this report. I am constantly putting out updated information that I find on the recovery for rheumatoid arthritis and I strongly urge you to sign up to our newsletter list to be able to receive these updated information as they are released so you won't miss out on any possible treatment methods that are out there. You can go to http://www.myradiary.com/ra-report to join our list and we will continue to share great RA treatment information on an on-going basis.

P.S. If you are not already a part of our Facebook community, you should head over there now and join us today. We share daily updates on the latest information on RA, inspirational and motivational quotes, and if you have any questions that you need help with, there's a lot of people in the community that can share their experiences and insights into problems, questions that you may be having and so on. Go to https://www.facebook.com/myradiary and click on "Like". That's all there is to become part of our Facebook community.

Towards a healthy life,

Diana Han

Founder of www.MyRADiary.com

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Table of Contents Chapter 1 ............................................................................................................................................... 5 Can You Ever Recover from Rheumatoid Arthritis? The Impossible Just Takes A Little Longer ............. 5

When Life has You Paralyzed, Find the Courage to Transform It ....................................................... 5 Overcome your Paralysis and Make the Impossible Probable ........................................................... 6

Chapter 2 ............................................................................................................................................... 8 The Many Causes of Rheumatoid Arthritis Explored .............................................................................. 8

Genetics .............................................................................................................................................. 8 Pathogenic Infections ......................................................................................................................... 9 Systematic Candidiasis ...................................................................................................................... 10 Leaky Gut .......................................................................................................................................... 10 Food Allergies and Sensitivities......................................................................................................... 11 Gum (Periodontal) Disease ............................................................................................................... 12 Root Canal Infections ........................................................................................................................ 12 Amalgam poisoning .......................................................................................................................... 13 Stress including Toxins Accumulation ............................................................................................... 14 What are the causes of my RA? ........................................................................................................ 15

Chapter 3 ............................................................................................................................................. 16 The Painful Truths about Rheumatoid Drugs ....................................................................................... 16

The Many Reasons to Avoid Rheumatoid Medications and Drugs ................................................... 16 NSAIDs ............................................................................................................................................... 17 DMARDs ............................................................................................................................................ 17 Steroids ............................................................................................................................................. 17 Biologics ............................................................................................................................................ 18 Cancer risks cannot be ruled out ...................................................................................................... 18 Exploring Holistic Approaches and Alternative Treatments ............................................................. 18

Chapter 4 ............................................................................................................................................. 20 Focus on Food Allergies or Intolerances: How to Stop Rheumatoid Arthritis in its Deadly Track ........ 20

Food Allergies or Food Intolerances? ............................................................................................... 22 What are the Ways of Diagnosing A Food Allergy or Intolerance? .................................................. 23

Chapter 5 ............................................................................................................................................. 29 Clueless about Triggers of Rheumatoid Arthritis Flare-ups? Find Out the Culprits with an Elimination Diet ........................................................................................................................................................ 29

Less is More – Do We Eat Without Fears? ........................................................................................ 29 Starting an Elimination Diet .............................................................................................................. 30 Success or Failure – Reintroduction of Foods Is Crucial ................................................................... 31 Food Rotation ................................................................................................................................... 33 Patience. Discipline. Commitment. ................................................................................................... 34

Chapter 6 ............................................................................................................................................. 36 Rotation Diet 101: A Detailed Guide that Helps You Refine Your Rheumatoid Arthritis Diet .............. 36

Getting Started on Rotation Diet – Food Reintroduction ................................................................. 37 Five Basic Rules of a 4-Days Rotation Diet ........................................................................................ 39 Comprehensive Botanical Foods Family List ..................................................................................... 41

Chapter 7 ............................................................................................................................................. 44 The pH & Health Equation: The Acid-Alkaline Balance and Its Role in Treatment of Rheumatoid Arthritis ................................................................................................................................................. 44

The pH Scale ...................................................................................................................................... 44 Physiological of acid-alkaline balance ............................................................................................... 45 An Imbalanced pH & its Relationship with Rheumatoid Arthritis .................................................... 45 Have You ever Tested your Body pH? ............................................................................................... 46

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Chapter 8 ............................................................................................................................................. 49 Therapeutic Fast for Rheumatoid Arthritis Reversal and Sustained Recovery ..................................... 49

What is Fasting? ................................................................................................................................ 50 The ‘Magical’ Value of Fasting .......................................................................................................... 50 Why Should A Rheumatoid Arthritis Sufferer Perform a Fast? ........................................................ 51 How Long to Fast? ............................................................................................................................. 52 Juice Fasting Vs Water Fasting .......................................................................................................... 52 Breaking the Fast is Just As Important .............................................................................................. 53 Reinforcement of Lifestyle Changes and Positive Motivation Post Fast .......................................... 53

Chapter 9 ............................................................................................................................................. 55 Natural Anti-Inflammatories for Rheumatoid Arthritis ........................................................................ 55

Inflammation ..................................................................................................................................... 56 Conventional Anti-Inflammatories Vs Natural Anti-Inflammatories ................................................ 56 Anti Inflammatory Natural Compounds ........................................................................................... 57 Top Foods Source Anti-Inflammatories ............................................................................................ 64 Aromatherapy – Anti-Inflammatory Essential Oils ........................................................................... 68 Conclusion ......................................................................................................................................... 69

Chapter 10 ........................................................................................................................................... 70 What are Some Joint-Friendly Exercises for Rheumatoid Arthritis? .................................................... 70

Some Joint-Friendly Exercises for RA ................................................................................................ 71 Please Share This................................................................................................................................... 78

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Chapter 1 Can You Ever Recover from Rheumatoid Arthritis? The Impossible Just Takes A Little Longer

When Life has You Paralyzed, Find the Courage to Transform It I can totally understand the paralysis of a Rheumatoid Arthritis (RA) sufferer – one that questions if you will ever have a life of your own again, one that you dearly attach to before RA entered into your life. The kind of experience that both you and I have endured separates us from those dreams we have yet to realise, we are so beaten down physically and emotionally.

For a long moment, I focus on my life and I cannot help but feel that I have been punished with a death sentence. I was paralyzed for life! This degenerative arthritis pain feels like forever. My hands and feet hurt all the time, at their worst, the pain was so unbearable that I dreaded the first moment of my feet touching the floor every morning I woke up from bed. I felt frustrated all the time because of what I cannot do with my painful joints and most of the time, I was very angry at myself. I kept saying to myself that I am a very good and kind person. Illnesses, tragedies and anything bad weren’t supposed to happen to me, but to those bad, selfish, horrible people out there. I have always yearned for everything beautiful in life, happiness, success, romances, fun and healthy living.

One day, I decided that I had enough and asked myself: do I really just want to dwell onto the past and stop looking forward and see how I should live so my life really matters? How can I move forward if I keep circling in the question of why things happen when they shouldn’t? My mind is clear. I know I have to stand up from where I fall down.

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I began listening to motivational and inspirational DVDs to get over my negativity and in seek of new strength and new empowering beliefs. And I had a pleasant surprise! I felt enlightened about being ‘responsible’ for our life significance and satisfaction despite the challenges, uncertainties and struggles we will constantly face. There is no magic formula in life, and the ingredient to looking for an answer of cure lies with finding the courage within me to transform how I am living each moment of my life for everything it’s worth – my compelling future.

Overcome your Paralysis and Make the Impossible Probable

There is always room for thinking bigger, pushing limits and imagining the impossible if you can: 1. Forget the past and focus on your future 2. Look to change yourself rather than looking for someone to blame 3. Know that you are courageous and capable of making changes 4. Problem is there because it’s what you do not do 5. Overcome your limiting beliefs 6. Learn to fail but never fail to learn 7. Miracles happen in this world, they take time to happen 8. Focus and empower yourself to action 9. Be prepared to walk the distance 10. Continue the walk and never give up.

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Remember, our entire life is controlled by beliefs and values. The past does not mean that future will be the same unless we still live there. Do not fear to fail and do not fear to change. It makes us a stronger person at the end. How strange is it that the most important battlefield to conquer is in the inside. We can only win this battle if we want

I have reinforced myself of these new beliefs about RA: It must be changed

to win it and we prepare ourselves to conquer!

and I must change it now and

Last but not least,

I can change it now! (And I believe you should too!)

ask yourself

: What are the beliefs or convictions that you hold with living a life with Rheumatoid Arthritis? If you let go of these beliefs or convictions, how will your life transform and what benefits can you gain by empowering yourself with new beliefs of options and possibilities for making new choices?

Please tell us what you think or if you have any questions that you want to get answers for, by sharing your comments at the following URL for this chapter: http://www.myradiary.com/195/can-you-ever-recovered-from-rheumatoid-arthritis-the-impossible-just-takes-a-little-longer

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Chapter 2 The Many Causes of Rheumatoid Arthritis Explored Rheumatoid arthritis is an autoimmune disease in which the body’s immune system is attacking itself. The pattern of joints affected is usually symmetrical involving hands and other joints. The main target of inflammation is the synovium, the thin membrane that lines the joints. As rheumatoid arthritis develops, some of the body’s immune cells are mistaking one’s own protein as a foreign intruder. The exact protein is unknown and may be one of many potential candidates such as responses to pathogenic infection, be it viral, bacterial or fungal. The other possible proteins may have a genetic connection.

Whatever the sources this breakdown in our immune system, cells called lymphocytes react to this protein and stimulate release of cytokines, the chemical messengers that trigger inflammation, chronic pain, fatigue, joint damage and loss of function.

Before we embark on any treatment protocol to get well from RA, we must first understand the many causes of rheumatic disease or rheumatoid arthritis and remove each stressor from our body to allow the immune system to regain its proper function again.

Here, we explore each of the possible rheumatoid arthritis causes:

Genetics

Doctors often suspect that RA has a genetic link

Recent studies have begun to phase out the genetic connection of RA, as being passed down from generations. It is interestingly proven that the inherited trait alone does not cause the illness.

, and the disease run in families. An individual with specific human leukocyte antigen (HLA) genes is said to highly probable of contracting RA than others who do not have these HLA genes. However, not everyone with these genes end up with RA.

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Pathogenic Infections

Advanced immunological technology has revealed immunological abnormalities not only in some chronic and autoimmune tissue disorders but also in conditions like inflammatory arthritis where infection apparently seems to play the only role. The route of infection and penetration can probably determine the aggressiveness of the disease and the chance for full recovery.

There are currently two popular hypotheses for the pathogenic or infectious causes of rheumatoid arthritis:

(a) Amoebic infections Amoeba, a nasty free living microorganism, is cited as the reason for onset of rheumatic disease. This was according to the findings of Professor Roger Wyburn-Mason and a world-class amoebologist, Dr. Stamm. There are about 300 different known species of these amoebas and many more are yet to be identified. Nature has made these amoebas very strong survivors and they are able to use their toxins and other mechanisms to hide from plain sight throughout our body (See “Dr Wyburn-Mason’s Anti-Amoebic Treatment for Rheumatoid Disease” at http://www.arthritistrust.org).

(b) Mycoplasmic infections Independently, Thomas McPherson Brown, M.D. had concluded that a mycoplasm was the culprit in the creation of rheumatoid disease. His research also reported that mycoplasma and bacterial L-forms as having a precise affinity for joint tissue and are known to produce arthritis in a variety of species including rats and mice, cattle, swine, gorillas and elephants (See “Thomas McPherson Brown, M.D. Antibiotics therapy for rheumatic diseases” at http://www.roadback.org)

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Systematic Candidiasis

Some practitioners allege that approximately 50% of rheumatoid arthritis patients also suffer from Candidiasis. Many other physicians are of opinion that this percentage should be higher.

Candida

The “holes” in our intestinal mucosa permits undigested molecularly sized proteins to go directly into our blood stream where our immune system will activates antibody to invade the foreign invader, ie the antigen. This condition is what many term as “leaky gut” and this “antibody/antigen” relationship exactly explains the increasing number of food allergies.

, another form of invasive organisms-of-opportunity, is a yeast or fungus that are known to have at least six switching mechanisms that spreads throughout the intestinal tract, aka our gut, pushing through our protective intestinal mucosa. The switching mechanism allows the yeast to switch to a different form and function and persists it to survive in environment that is changing surrounding it.

Leaky Gut & Food Allergies and Sensitivities

Leaky Gut Leaky gut syndrome and resultantly, food allergies and sensitivities do not only produce their own unique health problems, but are often found in degenerative diseases, in particular, rheumatoid arthritis.

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I cannot emphasize enough on the importance of gut: (a) Gut is responsible for up to 80% of our immune system. (b) Gut is responsible for protection against pathogens including parasites, bacteria, yeast, viruses and fungi. (c) Gut is responsible for proper digestion and absorption of nutrients (d) A poor gut is also responsible for up to 90% of chronic diseases.

If you are suffering from chronic fatigue, constipation and joint pain, the likelihood of having leaky gut is high. The most common culprits that cause leaky gut are: (a) Drugs – antibiotics, NSAIDs, birth control pills, steroids, antacids and chemotherapeutic agents. (b) Diet high in refined sugar, processed foods high in chemical food additives as well as excessive consumption of grains, which contain anti-nutrients and lectins that can damage intestinal lining of the gut. (c) Dysbiosis – a condition with microbial imbalances on and within the body – of various parasites, bacteria, yeast, etc; as well as free radicals can create continuous inflammation from these toxic by-products. (d) A highly stressed lifestyle is an environmentally-induced stressor that reduces blood flow to the gut and increase free radicals.

Food Allergies and Sensitivities Food allergies and sensitivities

Surprisingly, allergies’ biological rules are pretty much similar to those of an addiction. We are addicted or crave for certain foods because we like to eat them. And you will often find that you develop food allergies from the food that you really like and eat most often; and also foods that are most easily digested.

may another most common reasons for the manifestation of rheumatoid arthritis. You have now understand how Candidiasis can promote food allergies. If systematic Candidiasis is present, most any food can be allergenic/sensitive.

Foods that are most easily digested are listed in the following sequence: (1) Alcohol (2) Sugar (3) Simple carbohydrates eg flour (4) Complex carbohydrates eg meat or whole vegetables

The Tooth Connections – Gum Disease, Root Canal Infections & Amalgam Toxicity

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Gum (Periodontal) Disease

It is found that people with rheumatoid arthritis may be up to four times more likely to have gum (periodontal) diseases than people without autoimmune disease. However the biology of the association between these two chronic inflammatory diseases remain unclear, with differing hypothesis that suggests PD increases the risk of RA.

Gum (periodontal) diseases typically result from untreated gingivitis, an inflammation of the gums caused by bacteria in the mouth as well as other factors such as smoking, medications, genetic susceptibility or others.

This link between gum disease and rheumatoid arthritis is revisited in a number of studies. Recently, a study published in the Journal of Clinical Rheumatology found traces of gum bacteria in the knees of people with rheumatoid arthritis and osteoarthritis.

In another study, researchers from Case Western Reserve University in Cleveland essentially traced the passage of bacteria in the mouth to the fluid surrounded the kneecap, called synovial fluid. By analyzing the DNA of the bacteria, the researchers could determine that the progeny of the gum bacteria entered into the bloodstream and settled in the synovial fluid, which was in a weakened state as a result of arthritis.

Numerous evidence has shown a strong relationship between the severity of periodontal disease and rheumatoid arthritis, and this relationship is more than just a shared susceptibility. The disease processes in both are very similar as they are characterized by self-sustaining inflammation in a fluid filled compartment adjacent to bone, just as the tooth and socket comprise a joint.

Root Canal Infections

Root canals have been performed by dentists around the world for over 150 years. Small cavities are first treated by cleaning out the infection and then, the void is filled with a

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suitable filling material over it. Tooth decay is seemingly arrested, the tooth is saved and the pain goes away.

However, root canals are deceptive. An absence of pain does not equate to a good oral health, but merely a result of nerves being removed. Unfortunately, regardless of the due diligence put into disinfecting the infected cavity, a root canalled tooth will always remain infected. The very nature of the tooth does not allow complete sterilization while it still resides in the mouth.

Bacteria that lives in your mouth and that has gotten locked into these cavities mutates from an oxygen-loving form (aerobic) to one that does not love oxygen (anaerobic), and build a impenetrable bacterial fortress where they live and thrive.

At the same time, the bacteria expel toxins, waste products that are detrimental to the surrounding tissues and general health. Where they can avoid the arrest of white blood cells by hiding in areas where blood supply is restricted and immune response is slow, it starts building colony in our joints! (because joints do not have blood supply like other tissues of the body). This fort makes the root canalled tooth a breeding ground because it no longer has a blood supply and hence, neither white blood cells nor antibiotics can enter.

Amalgam poisoning

Do not be fooled by anyone telling you that it is perfectly safe to place amalgam in your mouth. Dental amalgams, the mercury-silver dental fillings, are important source of mercury vapour that can be released from 20 to 30 years of chewing, biting and grinding. We do know that mercury is a deadly poison if ingested in sufficient but relatively small quantities. Strange that things can get different when these are placed in our mouths!

Here are more facts to think about: (a) The Environmental Protection Agency (EPA) as well as the American Medical Association states that there is no lower safe limit to the amount of mercury a person can intake. (b) Dentists and their employees are required to handle mercury in ways that the EPA considers safe because of mercury’s extreme health hazard. (c) After many years of resistance, the Swedish Dental Association studied the problem, apologized to their citizens, and phased out mercury. Many European countries, notably Denmark, Norway and Germany, have also banned the use of amalgam.

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Mercury

Furthermore, there are also extensive documented cases that have shown that amalgams removals have led to cure or significant improvement of rheumatoid arthritis.

is known to rapidly and readily be absorbed into a human body and has the ability to cause biochemical damage at cellular level. It inhibits sulphur and blocks normal enzyme functioning, producing extreme toxicity that the body is unable to properly detoxify. Sulphur is essential in enzymes, hormones, nerve tissue, and red blood cells. A deficiency of sulphur oxidation at the cellular level has been found in many of degenerative diseases, including rheumatoid arthritis.

Stress including Toxins Accumulation

Stress exists in many forms: (1) Physical stress – such as lack of sleep, financial concerns, injuries from accidents, etc (2) Emotional stress – such as death of loved one, birth of a new baby, etc (3) Environmental stress – such as pollution, herbicides and pesticides, carcinogens, etc

When stress is present, our body will enter into a “fight or flight” state, and in this state, the body takes blood away from the internal organs and moves it to the muscular system so that either way, you are ready to take action or fight the ensuing stress. Blood removal from digestive organs also impair digestive capability of our body. That is why under stressful circumstances, our digestion is compromised.

Unaware to many, there are also many hidden sources of stress that are not known to be dangerous but are very real and our body has taken a lifetime to store up the cumulative effect of these stresses from various sources: teeth, food additives and preservatives, toxic skin and beauty products, vaccination shots, toxic home chemicals and many more environmental toxins that are all around us.

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If you suffer from a Leaky Gut, the liver is already overloaded and can’t properly deal with the added environmental toxins. Therefore, it is best to limit exposure to a minimum and allow our liver to catch up with the process of toxins elimination.

What are the causes of my RA?

Having said the above, I do know the reason for my RA. It came about following a sad incident that happened to me in October 2010. I was into my 2nd pregnancy and I had a miscarriage. That was the saddest moment of my life. Saddest ever… It is difficult for one to understand how much pain and misery I was going through during that rough time. I was carrying the foetus inside my womb while knowing that it wouldn’t have the chance of coming out into this world for more than a week. I have hoped and prayed very hard for a miracle but it didn’t appear. In the end, I had a D&C performed. Right after the operation, I thought I would feel better after my emotions settled. But physical pain started to be felt on my right wrist. I was given two doses of prednisone to ease the pain but with the symptoms persisting, a blood test was ordered and it turned out that I have active RA with Rheumatoid Factor (RF) of 250.

I was convinced ever since that the miscarriage was the sole event that have caused the onset of my RA. But this is only half true. Under the care of a very experienced naturopathic practitioner of Nambudripad’s Allergy Elimination Techniques (NAET), I soon also learn that my cervical cancer vaccination – 3 shots taken – was the root cause behind my RA. The miscarriage was only a trigger, one that upsets the whole immune system, which had already been compromised, (just like the tip of an iceberg) to get all haywire and start attacking my joints. Because it attacks my joints, they call it Arthritis.

My conclusions of the main causes of my RA are therefore: pathogenic infection relating to vaccination and emotional trauma.

What about yours? Do you know what the causes of your rheumatoid disease are? Share with us if you do not mind. My opinion is that you should explore the possibilities of each of the listed causes that may be contributing factors of your rheumatoid arthritis. It’s okay if you aren’t sure but it will be great to discuss this topic with all the fellow RAers.

Please tell us what you think or if you have any questions that you want to get answers for, by sharing your comments at the following URL for this chapter: http://www.myradiary.com/170/the-many-causes-of-rheumatoid-arthritis-explored

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Chapter 3 The Painful Truths about Rheumatoid Drugs “I have been taking Methotrexate (MTX) for RA and the side effects are almost unbearable. It really helps with the inflammation, but the gastrointenstinal side effects are quite unpleasant. It feels like I'm going to die.”

“Has anyone noticed that irritability is a side effect of taking MTX. I was on 7 pills weekly and my family all say that I am very irritable and even mean at times while taking this med.”

” The doctors put me on Enbrel and I started having some side effects after two doses. I had chills, shaking, and my stomach felt empty all day. I’m also experiencing muscle pain in my back and I can tell I’m beginning to develop another type of infection.”

“My hair also began to fall out with MTX, but even worse was feeling exhausted and sick to my stomach.”

Do any of these symptoms sound familiar to you?

Are you aware that when you take Rheumatoid medications to tackle your Rheumatoid Arthritis inflammation and pain, there are actually many side effects that come with taking these drugs? The above are but just some testimonials of Rheumatoid Arthritis sufferers reporting side effects of rheumatoid drugs that they are taking for treating their RAs.

The Many Reasons to Avoid Rheumatoid Medications and Drugs

It is impossible to list all of the horrible side effects of RA medications because different drugs cause different side effects and different people react differently to medications. However, some of the more common side effects of the different categories of medications used to treat arthritis are:

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NSAIDs A nonsteroidal anti-inflammatory drug (NSAID) is often recommended by doctors as medication for Rheumatoid Arthriitis. NSAIDs work by blocking an enzyme that promotes inflammation. By reducing inflammation, NSAIDs help reduce swelling and pain but do not slow progression of RA. Therefore, people with moderate to severe RA often require additional medications to prevent further joint damage. Common NSAIDs include ibuprofen (Advil or Motrin), dicoflenac sodium (Voltaren) and naproxen sodium (Aleve).

Side Effects

DMARDs Disease-modifying antirheumatic drugs (DMARDs) help slow or stop progression of RA. The most common DMARD used to treat rheumatoid arthritis is Methotrexate (MTX). Other DMARDs include Arava, Cytoxan, Plaquenil, Imuran – to name a few. DMARDs have known to greatly improve the quality of life for many but they may take up to six months to be fully effective.

: Edema (swelling of feet), stomach irritation, ulcers and bleeding, raised blood pressure, heartburn, increased risk of blood clots heart attack and stroke.

DMARDs work to suppress the immune system. As they are not selective in their targets, they weaken the overall immune system and hence, increase the body’s susceptibility to infections. Regular blood tests are often required to ensure that the drug is not hurting the blood cells or organs including your liver, kidneys and lungs.

Side Effects

Steroids Steroids are also commonly used to ease the pain and stiffness of affected joints. In some cases, steroids are needed long term to control flare ups, pain and inflammation. They can be taken orally or injected directly into an inflamed joint.

: Low blood counts, ulcers, skin rash, loss of appetite, liver problems, nausea or vomiting, extreme fatigue, active infection, headache, high blood pressure, hair loss, irritated and bleeding gums, blurry vision, abdominal cramps, etc.

Side Effects: Elevated blood pressure and sugar levels, osteoporosis, bruising, cataracts, increased cholesterol, increased indigestion, infection, muscle weakness, mood swings and nervousness, stomach ulcers, underactive thyroid, etc

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Biologics These are the newest and most effective treatments for rheumatoid arthritis. Biologics are genetically engineered proteins designed to inhibit specific components of the immune system that play a pivotal role in inflammation. Often used when other medications have failed to work, Biologics may slow or even stop RA progression.

TNF blockers help to reduce pain and joint damage by blocking an inflammatory protein called tumor necrosis factor (TNF). There is some evidence that TNF blockers may stop the progression of RA. TNF blockers include Enbrel, Humira, Remicade, Cimzia, and Simponi.

Side Effects

Cancer risks cannot be ruled out

: Injection or infusion site reactions, including localised rash, burning, redness and swelling, and increased risk of serious infections such as Tuberculosis.

If you have RA and are taking RA medications, you are also at increased risk of 8 types of cancers: lung cancer, skin cancer, Myeloma (a rare form of cancer that affects white blood cells called plasma cells ), non-Hodgkin’s lymphoma and Hodgkin’s disease, cancers of immune cells called lymphocytes, hepatosplenic T-cell lymphoma linked to TNF inhibitors, leukemia, breast and colorectal cancer and prostate cancer.

Exploring Holistic Approaches and Alternative Treatments

Pain control is an important aspect of treating RA and it is the reason why we are taking conventional medications. Ideally, we will want to use only the safest drugs and only when necessary, and the ultimate goal is to manage our pains without medications.

While using Rheumatoid drugs and medications are important to prevent joint deformity, we must recognise that once we are on drugs, we are most likely stick with them for the rest of our lives, or worse that can happen, we will need to add more drugs when the earlier drug fails to work or when our body has started to become resistant to these drugs. The toxic accumulation here forth will only continue to pile up and not reduced or expelled from our body. If we, for one day, stop taking any medications, our RA inflammation and that familiar screaming pains will start firing back fast and hard.

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Do not be afraid to raise these side effects concerns with your physicians or rheumatologists; and discuss on the ways you can take reduce them. Talk about possibilities of taking some of the safer prescription drugs for pain management such as non-acetylated salicylates like salsalate, sodium salicylate, and magnesium salicylate.

Drug side effects are now a leading cause of death, disability, and illness. Experts estimate that only 1–10% of “serious” adverse events (those causing hospitalization, disability, or death) are ever reported. Not to mention the millions of “medically mild” adverse drug events that occur each year — ones that compromise a person’s concentration, functioning, judgment, and ability to care.

As I wrestle with how to best treat and recover from RA in the safest and most efficacious way possible, I am forced to think outside the box instead of relying on conventional orthodox wisdom. Before long, I explore into Complementary and alternative medicine (CAM) modalities for the treatment of RA. CAM may include such varied modalities such Chinese, Indian and Tibetan traditional medicine, herbal medicine, and homeopathy. These modalities provide a form of treatment that largely lies outside the current dominant ‘biomedical’ paradigm but which is a viable complement or alternative to this paradigm, especially in such chronic illness. CAM use has been understood as a critical component of self care and pain management or a search for cure or remission in general, there is no need to see its use as a rejection of conventional medicine.

There is always plenty of anecdotal evidence (ie. individual patient experience) that is cited by every therapeutic modality due to factors including the placebo effect, the suitability of an individual to a particular therapy and many other unknown factors. Therefore, open yourself up to the myriad of alternative remedies out there, and you may be surprised that what you will experience embracing these holistic approaches towards treating your Rheumatoid Arthritis!

Please tell us what you think or if you have any questions that you want to get answers for, by sharing your comments at the following URL for this chapter: http://www.myradiary.com/313/the-painful-truths-about-rheumatoid-drugs

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Chapter 4 Focus on Food Allergies or Intolerances: How to Stop Rheumatoid Arthritis in its Deadly Track

Not known to many, it has long been reported in books, experiences, personal stories and medical research that an autoimmune condition such as Rheumatoid Arthritis, no matter how debilitating, severe and beyond control it is, very often, the solution to this problem can be very simple. It needs not be more complicated than radically changing our DIET

Here are just some of these findings of researches and clinical trials that study the food/diet link to RA:

.

Van de Laar MA, van der Korst JK. (1991). Rheumatoid arthritis, food, and allergy. “One of the most promising lines of research on the etiology and pathogenesis of rheumatoid arthritis (RA) is its association with … food antigens.”

Van der Laar et. al. (1992). Food intolerance in rheumatoid arthritis. I. A double blind, controlled trial of the clinical effects of elimination of milk allergens and azo dyes. ” Ninety four patients entered the study, which lasted 12 weeks. Dietary manipulation also brought about changes in objective disease activity parameters in these patients. The existence of a subgroup of patients in whom food intolerance influences the activity of rheumatoid factor seropositive rheumatoid arthritis deserves serious consideration.

Van der Laar et. al. (1992). Food intolerance in rheumatoid arthritis. II. Clinical and histological aspects. “Although the number of food intolerant patients with RA remains limited and markers of allergic activity are scanty, our observations suggest an underlying immunoallergological mechanism.”

Darlington LG, Ramsey NW. (1993). Review of dietary therapy for rheumatoid arthritis. “There are now sufficient good scientific studies, from the UK and abroad, to suggest that, at least in some patients with RA, dietary therapy may influence at least the symptoms and

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possibly the progression of the disease. Since dietary treatment is safe and may reduce or avoid the need for drugs, it is appealing to patients, who are increasingly anxious about potential drug toxicity. “

Gaby AR, (1999). Alternative treatments for rheumatoid arthritis. ” Conventional treatments for rheumatoid arthritis (RA) present a number of problems, in terms of both safety and efficacy. A number of different alternative therapies have been studied, including dietary modifications, nutritional supplements, botanicals, and antibiotics. While the response to these treatments is variable and often unpredictable, some patients have shown dramatic improvement or even complete and long-lasting remission. Moreover, alternative therapies, with the exception of antibiotics, have a low incidence of adverse effects. Consideration of these treatment options has the potential to benefit many patients with RA “

Hafström I, et. al. (2001). A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis correlate with a reduction in antibodies to food antigens. “A clinical study of a vegan diet free of gluten in RA provides evidence that dietary modification may be of clinical benefit for certain RA patients, and that this benefit may be related to a reduction in immunoreactivity to food antigens eliminated by the change in diet

Sadly, conventional treatment has been limited and almost solely targeted towards temporary relief of pain and inflammation through medications. They do not address the underlying causes of the condition at all. Perhaps, they DO NOT even know what actually cause RA in the first place. It is just so easy to dismiss RA as being our immune system is going wrong. Immune system, which comes naturally as we are born, aren’t supposed to harm us, instead it is designed to protect us. Of course, something must be going wrong within our body. It is more than just immune system going nuts for no reason. No wonder the rheumatologist is telling everyone that RA cannot be cured.

.”

Many who have probably survived RA and live remission would have learned for themselves and know that RA can be solved by addressing the food allergies or sensitivities (also known as intolerances) underlying this disease. This has been largely ignored by modern medical approach towards treating RA.

I remembered the feeling of disdain when my suggestion of food relation to RA was immediately dismissed by so called rheumatologists as illogical. Why are they so sure that diet won’t help at all? Are they afraid that their practice of loading our system with drugs and medications will be challenged by a theory that is so unknown to them, and not taught in the school? For us as a patient, we are compromising our body with a host of side effects that come with taking these orthodox medications. It has also appeared to us that over time, the body is capable to developing tolerance towards these rheumatoid medications and before long, more and more toxic pills are prescribed and added. From there, the complex side effects of this combination of drugs become imaginable.

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Why have there been so many reported remissions or so-called cures through significant dietary changes targeted at eliminating the very cause of inflammation when what drugs and medications are capable of doing are no more than a suppression of our immune system? That is only possible when we start to view food allergies or intolerances as a major causes of RA

Do not ignore the large volume of scientific evidence, including some listed above, that are pointing to this fact. While this appears to be a new idea to you, to me and many millions out there, there have been documentations that write of how anything can trigger a delayed symptoms in relation to an allergen, in particular, food allergies. Therefore, if you choose to believe this, then you should begin to learn about your body and management or elimination of these allergic or intolerant responses that also cause our joints inflammation.

, we will be able to stop RA in its deadly track.

Food Allergies or Food Intolerances?

A food allergy

Mast cells are present in all body tissues such as our skin, eyes, ears, mouth, GI tract, and so forth. When they encounter similar allergen and identify it as foreign invader, the histamine and other chemicals that these cells release are causes for our allergic symptoms such as runny nose, watery eyes, skin rash, hives, joint pains, etc. Severe allergic reactions known as anaphylaxis are life threatening.

is a rapid and possibly serious response of the body’s immune system to a food or a particular class of group of foods which it sees as a threat, but is normally a harmless substance. The immune system begins by producing a class of antibodies known as IgE. IgE is specific for a particular allergen. It will alert our body’s fighting cells (the mast cells) every time this allergen is encountered or in contact with the mast cells which bind themselves with these IgE antibodies. This is a process known as sensitization.

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A food intolerance

For RA, the definite line of differentiation between the two is hardly worth a mention. We can be susceptible to both at the same time. Some foods may cause a flare-up within hours of consumption, while others may not cause any negative reactions when we consume them occasionally, but if we start consuming them in larger quantities and more frequently, we can begin to become intolerant or slowly, becoming allergic to them. I hate to admit this but I tend to have a craving for the problem foods and these may happen to you as well. The food which you normally ‘like’ or ‘crave’ – in fact, ones that you eat a lot – you are most likely going to develop an intolerance or allergic reaction to.

, on the other hand, is a non-IgE mediated food hypersensitivity and is much more common than food allergies. The onset of symptoms is usually slower and may be delayed many hours after eating the offending food. It can cause many of the same symptoms as IgE mediated allergies but it is very difficult to identify or tell apart from problems such as digestive disorders. It is usually not life threatening and the reactions can usually last for many days.

What are the Ways of Diagnosing A Food Allergy or Intolerance?

Our body is unique in its own ways. And I can never tell you what are the foods that you must avoid to eliminate the allergic-triggered inflammation of your RA. Because food triggers are also unique to each of us and our bodies. So then how are we going to find out which foods are the culprits behind all our RA symptoms?

Going to a doctor is a no-no to start with. Most doctors are not well versed in evaluating patients for food allergies or intolerance.

One of today’s most reliable and effective tests to detect allergies and sensitivities to food, chemicals, and food additives is the ALCAT test. This system is designed to measure blood cells reactions to different classes of allergens and it uses innovative lab reagents allowing accurate cell measurement in their native form. Individually processed test samples, when compared with a Master Control graph, will show cellular reactivity if it has occurred.

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And the following is how an ALCAT Food Sensitivity Test Report looks like:

While there are a variety of allergy testing methods, traditional methods of testing have not been reliable and often yield negative results. Skin testing using a scratch test or patch test is hardly reliable since it is not normal to inject foods under the skin, it is no surprise that no signification reaction is often detected.

Intradermal test

Another common type of test, the

is considered to be more accurate than a plain scratch test. As the name implies, a small portion of the allergen extract is injected intradermally between layers of the skin. However, there are many problems attached to testing like this: the danger of anaphylactic shock to extremely allergic items, the pain of injection causing soreness for days and the matter of fact that only one set of allergens can be tested at one time.

radioallergosorbant test or RAST, measures IgE antibodies in serum of a patient by exposing it to a panel of allergen particle complexes where radiolabeled anti-IgE antibody is added. RAST is a considerably safe way to test for food

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allergies because test takes place in blood drawn from patient and not in patient’s skin or body. The only drawbacks is that RAST tests are expensive if testing for a huge number of allergens and often, the results need to be confirmed with food challenges. It is possible that false positive test results may occur and they are usually 60-70% accurate.

Food rotation diet

Another highly recommended yet inexpensive method of testing food allergies and intolerances is to confirm them through

has also been implemented by some. It involves eating a different group of food every day for a week. In this method, 7 groups of food are eaten each week, with something different each day. The rotation begins again the following Monday. This way, reactions to a particular food group can be traced and eliminated. Bear in mind that this method only works well for people who do not have many allergies and are less reactive in other word.

fasting following by implementing an elimination diet. To put simply, a single food is reintroduced into the diet after fasting out any allergic reactions in the body at a time. Once we can establish that we are safe with that food, we add a second food, and this process is continued until we have a safe list of foods that we can eat. You can imagine the downside of this method. It is a slow, daunting and can be frustrating process. Because if you happen to reintroduce a food that your body does not like, you have to strike it off from your diet and wait another 3 days to reintroduce another food. Typically, it takes 3 days for our body to get the effects out of our system. But it is also one that is absolutely accurate in terms of diagnosis.

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It is essential that during this phase, the diet is adhered to in its entirety and no cheats! Or else, all efforts made so far would be in futile and you will not get the most accurate results possible. Embarking on this method requires a great deal of determination, discipline and planning but the results can be life changing. You just have to ask yourself: do you wanna get well? Of course, you want! Think of foods as something that is only required for your survival l- your needs! Do not associate them with enjoyment or luxury. Your health deserves more than a simple moment of enjoyment to suffer the next few days or weeks of pain and sufferings.

Prolonged elimination of reactive food is also known to build tolerance, meaning to say that when you reintroduce these foods again months later, you will no longer have an allergic or intolerant reaction to them. The maintenance cannot be simplified to say that allergies or intolerances will never come back but the threshold of tolerance usually depends on the frequency of eating that food and quantity of the foods being eaten. Again, this is very much specific to each individual so it’ll be up to you to work this out there and then.

A non-conventional way of testing is Muscle Response Testing

This method of testing does sound hocus-pocus at first, but personally, I came to believe the validity of such test through experiences; in that our body actually has a way of telling us when we are in trouble. Say, when I get in contact with an allergen, my brain will begin to produce various signals in my body in the form of mucus, water eyes or unexplained pain anywhere in my body. Hence, MRT is very useful in basically identifying the presence of any allergens around us.

(MRT). MRT is the body’s communication pathway with the brain and is used in applied kinesiology to determine the strength of a predetermined test muscle of a person in the presence and absence of a suspected allergen. If the particular test muscle weakens in the presence of an item, it signifies that the item is an allergen. If test muscles remains strong, then that substance is not.

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Another form of unconventional testing approach is the electrodermal screening test. The patient is tested on a computerized instrument that is designed to painlessly measure the body’s electrical conductivity at a specific, electrically-sensitive points on the skin, particularly the hand and the feet. The screening devise works on the premise that by measuring electrical resistance and polarization at acupuncture points and meridians, it is possible to analyze the bio-energy and bio-information produced by internal organs and systems.

This screening usually goes hand-in-hand with MRT. Since the underlying principles and theories are based on similar premise, results of electrodermal screening test is usually confirmed with MRT.

At the end of the day, our body and our health is ours to take care of. So, are you up to it? Why not? Wellness can be as simple as changing our diet and managing our food allergies and intolerances so that our immune system can be calmed; with this, the inflammation and pain we experience will take care of themselves as well. They will have to leave our body eventually. We are what we eat. Believe it or not? You have to get yourself to do it so you can answer this for yourself.

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Please tell us what you think or if you have any questions that you want to get answers for, by sharing your comments at the following URL for this chapter: http://www.myradiary.com/461/focus-on-food-allergies-or-intolerances-how-to-stop-rheumatoid-arthritis-in-its-deadly-track

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Chapter 5 Clueless about Triggers of Rheumatoid Arthritis Flare-ups? Find Out the Culprits with an Elimination Diet

“The art of medicine consists in amusing the patient while nature cures the disease.”

~ Voltaire

According to Arthritis Today, a new study suggests that food allergies may have a linkage or connection to Rheumatoid Arthritis after all.

The biggest revelation is that most studies have it wrong when their work are solely focused on researching on antibodies in the blood. The researchers at the University of Oslo, Norway, looked at food-related antibodies that show up in the gut rather than blood of people with RA.

Interestingly, they found higher levels of antibodies in the intestinal fluids of people of RA to proteins of dairy, cereal, eggs, pork and codfish than that of people without RA.

Jonathan Brostoff, DM, professor of allergy and environmental health at Kings College London explained that “the gut is the first site of exposure to food and the immune system in the gut

Less is More – Do We Eat Without Fears?

is the first to recognize the potential allergens.”

With RA, you can no longer eat without guilt because if you continue to not bother with taking care of your diet and nutrition, you will forever be clueless about the food triggers that always set off your flare-ups. Remember, any food can be addicting and even the best foods – fruits and vegetables – are capable of inducing allergies or intolerances to your immune system.

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I have always prefer a variety of foods at my lunch table because eating is a hobby and having good foods is part and parcel of enjoying life for me. But as RA entered my life, I can no longer eat like a king because foods which are harmless for anyone else may be a poison to me, and I have for a long time, suffered flare-ups after eating a sumptuous meal. Gradually, as I learn about food allergies and RA, I come to appreciate “less is more”. I grow fearful of the foods I eat on the daily basis and I no longer want to settle for foods that “kill” rather than “heal”. This is where elimination diet plays an important role of assisting us in identifying our foods allergens.

Starting an Elimination Diet

An elimination diet methodically removes the common food allergens or problematic foods and reintroduces these foods one by one back into the diet. This method works really well because it involves our own unique body in the testing of foods and as an accurate measure of whether a particular food is toxic to our body or not.

In fact, if you get started on an elimination diet, you will soon be able to tell for yourself whether your RA and its symptoms are actually diet-related or they are potentially caused by another factors or processes. Typically, if you feel better as you progress into the elimination diet and steer clear of problematic foods, you can then confirm that food allergies or intolerances do play a role in triggering your RA.

The issue with identifying food allergies and intolerances is primarily dependent upon recognition of the possibilities. There are hundreds and thousands of possibilities in the world, so are they really no easy way out?

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My personal preference before commencing an elimination diet is to get a blood test done. ALCAT test is by far today’s most reliable and effective blood test on detecting allergies and sensitivities to foods, chemicals and additives. This step has taken a lot of detective works off my load and with this result, it was a lot easier to confirm my allergens through elimination diet later on. Of course, this is not a MUST but something nice to complement the whole process.

Considering that you decide to first go for ALCAT test, the next step to start an elimination diet is to perform fasting for a period of time, usually not less than 4.5 to 5 days. Fasting is both diagnostic and therapeutic in nature and it allows our body system to eliminate and flush out all offending allergens so that we can begin a fresh start in our detective work (which is similar to a baby receiving his first feed of a new food that is introduced one at a time).

Success or Failure – Reintroduction of Foods Is Crucial A well-planned elimination diet can typically take up to several months to complete. The success and failure of an elimination diet lies with a careful, deliberate and well-planned reintroduction of food. At this point, we start re-feeding in attempt to know whether the particular food to ingest is an allergen or not. Therefore there are several ground rules to strictly follow to ensure that we maximize the best of the experience:

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1. Reintroduce only one pure food at a time (waiting to see if there are any reactions).

2. Choose a food that you think will not cause allergy or intolerance. This usually means food that are not in your typical routine diet (perhaps exotic food such as buffalo meat, etc).

3. Continue ingesting the same food for 4 days and observe. If there are no negative reactions, you may then incorporate it into your diet (preferably eating it every 4 days on a food rotation diet).

4. Eat as fresh and unprocessed, and organic as possible. And eat only pure food. Say, if you are testing wheat for allergy or intolerance, do not test complex food like bread as your yardstick for wheat because bread is a concoction of multiple foods ingredients comprising wheat, vegetable oil, butter, yeast, egg, etc.

5. Keep a food diary or food journal with two columns. In the first column, keep an accurate and clear description of everything eaten and time of eating the food; where as in the next column, be sure to document any physical, emotional or psychological experiences. (Do also keep a pulse reading for 1 minute before each feeding and every 15 minutes for an hour after feeding. A change of 12 or more beats either way is suggestive of an allergy).

6. Proceed this way through foods that you are avoiding until you have found a group of foods that you can enjoy without having to worry about whether they will harm your body.

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Then, start testing those foods that you crave for or foods that you eat regularly. (Strange as it may seem, we often crave for foods we are allergic to).

7. Start eating on rotation.

Food Rotation

Rotation of foods does not only help to maintain tolerance to the foods that we can now eat, it also helps to lessen the chances of becoming allergic or intolerant to other foods and in treatment of current food allergies.

For someone with RA, due to the inter-relationship of causes-and-effects of food allergies/intolerances, Candidiasis and leaky gut syndrome, it is important to rotate our foods. The whole point of this diet rotation is to let our body recover from the effects of a food before we eat it again. When we crave and abuse a food by eating it too frequently, it increases our chances of developing an allergy to it later on.

By following a rotational diet, we can gain control over our exposure to the foods that cause cyclical food reactions. I particularly prefer a 4-days rotational diet, which means that each food eaten on a particular day is not eaten until that day repeats again in the rotation. Why 4 days? Because 4 days is generally long enough a rotation for allowing maximum bowel transit time, ie for foods to moved through the digestive tract and its waste to be passed out from the body.

Some basic rules on following a 4-days food rotation diet are: 1. Stay simple and eat as organic, whole and unprocessed as possible. Choose from a variety of different types of ‘okay’ foods.

2. Do not eat the same food items more often than every 4th day. For instance, foods you consumed on Day1 must not be consumed again until the next Day1, with three days in between.

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3. Foods that are typically grouped into the botanical food families (due to their biological origin) must be rotated as well. They tend to share common allergens and may react similarly in our body. Say, you cannot eat cauliflower on Day1, broccoli on Day2 and cabbage on Day3 because they belong to the same ‘Mustard’ family.

Patience. Discipline. Commitment.

There are many who have claimed that solving food allergies and intolerances will resolve RA once and for all. What I can say to this is that it may or may not hold true for you. Every individual is different in terms of their RA causes and onsets. For many others, they also have to address other underlying causes such as Candidiasis, stress (emotional or external) and pathogenic infections, etc. Nonetheless, majority, if not all, of RA sufferers will suffer, to certain a degree, undesirable effects of allergies and intolerances from foods and environments.

Do be patient and give your body a chance to heal itself. It is definitely going to take some time. As chronic as RA can be, I am not surprised if this some time may mean years. Imagine, some people are taking as long as 2 to 5 years to just heal from gluten intolerance.

As I have mentioned in the previous article – ‘Food Allergies or Intolerances: How to Stop Rheumatoid Arthritis in its Deadly Track‘ – do not view eating foods as an enjoyment, instead, see it as an activity that is only necessary for your survival. That is, eat till the point that you no longer hungry. As simple as that. Do not let the thought that life is not treating us unfairly bother you with your endeavour. Channel your thoughts with positive affirmations and motivations that will help you to stick with the program and enhance your control, knowing clearly that foods you can now eat are leading you onto a well-nourished and healthy lifestyle, one that will guide you to eventually heal from RA. Be prepared to work yourself up to a higher level of commitment. Who can actually do this for you if it is not

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yourself? We have done the damages and now, we have to repay and rebuild. With patience, discipline and commitment, we will be able to see a light at the end of the tunnel.

Please tell us what you think or if you have any questions that you want to get answers for, by sharing your comments at the following URL for this chapter: http://www.myradiary.com/475/clueless-about-triggers-of-rheumatoid-arthritis-flare-ups-find-out-the-culprits-with-an-elimination-diet

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Chapter 6 Rotation Diet 101: A Detailed Guide that Helps You Refine Your Rheumatoid Arthritis Diet In RA, our immune system is reacting to foods that we are ingesting, however in varying degrees. Foods that cause immediate allergies can be reasonably easy to figure out because once you have eaten them, you will definitely feel awful right after that. These out-of-control or inflammatory symptoms are all worthy of note-taking because it will become handy when devising your diet plan. The more difficult part about foods and flare-ups is when we do not know when or which foods are actually contributing to a delayed negative reaction. And the fact is, most of our RA symptoms are caused by low level food intolerance and sensitivity; these usually occur when we eat these foods more often than once every three or four days. So, the simple way out is to implement a rotation diet so that when we consume foods that we are mildly allergic to say, once or twice a week; our bodies will be give enough transit time for them to clear off the antigens before we eat the same food again. So, the focus of my blog post today is all about rotation diet basics and how one can best utilize this approach to refine a personalized and successful RA diet plan for maximum benefits.

Main Reasons for Performing Food Rotation

The food rotation diet accomplishes three main goals:

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1. Helps to maintain tolerance to foods that one can safely ingest, lessening the chance of becoming allergic to other foods.

2. Helps in management of existing food allergies and intolerance 3. Helps in identification of foods that are causing one’s RA symptoms

Due to the complex interrelationships of the cause-effects of food allergies, RA and Leaky Gut Syndrome, we must acknowledge the greater importance that is attested to the rotation of our foods, especially when our bodies are at their weakest because of the high likelihood that our bodies are already under attacks due to allergies to certain foods that we are eating. So, my whole point is that by diversifying the foods, you are able to let your body recover from the effects of these foods before you eat them again.

Speaking from my past experience, when you first get started with a rotation diet, you are going to feel deprived by the lack of foods that you love to eat and no longer can eat. Foods that you love and crave for in the past are unfortunately also the foods that you are most likely having an allergy or intolerance to. This is naturally understandable but it is also crucial that you do not over-indulge in the substitutes for the foods that you can no longer eat because this eating habit may increase the chance of you developing an allergy or intolerance to it when they are eaten too frequently.

Getting Started on Rotation Diet – Food Reintroduction

It is always a good idea to start off with an elimination diet. At this point, we start re-feeding in attempt to know whether the particular food to ingest is an allergen or not.

1. Reintroduce only one pure food at a time (waiting to see if there are any reactions).

2. Choose a food that you think will not cause allergy or intolerance. This usually means food that are not in your typical routine diet (perhaps exotic food such as buffalo meat, etc).

3. Continue ingesting the same food for 4 days and observe. If there are no negative reactions, you may then incorporate it into your diet.

4. Eat as fresh and unprocessed, and organic as possible. And eat only pure food. Say, if you are testing wheat for allergy or intolerance, do not test complex food like bread as your

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yardstick for wheat because bread often is a concoction of multiple foods such as wheat, vegetable oil, butter, yeast, egg, etc.

5. Keep a detailed food diary or food journal with five columns (like the one below). Keep an accurate and clear description of everything eaten and time of eating the food, as well as any physical, emotional or psychological experiences. (Keep a pulse reading for 1 minute before each feeding and every 15 minutes for an hour after feeding. A change of 12 or more beats either way is suggestive of an allergy).

Possible Allergic or Intolerance Reactions to Foods

Apart from joint pains, swelling and inflammation, the following noticeable reactions (either immediate or delayed) are possible signs of allergy or intolerance:

Eating on Rotation – The Rotation Diet

While on rotational diet, you have at your disposal the discretion to perform a 4- or 5- or even 7-days rotation. The premise of the rotation diet is that you do not eat the same food consumed on a particular day until that day repeats again in the rotation. For illustration purpose, please refer to the table below for a sample 4-day rotation diet.

I prefer a 4-days rotation diet because generally, it is long enough to account for the bowel transit time for our bodies to eliminate whatever waste products that are left behind by the foods. That said, if you however experience chronic constipation, then it will be a better idea if you can opt for a longer cycle of rotation to allow total or maximum bowel transit and once your health condition improves, you can switch to the popular 4-days rotation.

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Five Basic Rules of a 4-Days Rotation Diet

Rule 1 – Eating the simpler, the better Eat as whole, pure and organic as possible. Refined or processed foods are often inflammatory, high in Omega-6 fatty acids and do not retain any nutrition. You are encourage to take in a wide variety of foods with different types of protein sources (For example, for fish, open up your choices to salmon, cod fish, halibut, snapper, etc), vegetables, fruits, and so forth.

Rule 2 – Do not eat the same food more often than every 4th day Say, if you eat rice on Day 1. You will not eat rice again until the next Day 1, with three days in between. This means that rice cannot be consumed on a schedule of every Sunday or Thursday, but that it will be eaten on whichever day of the week Day 1 of the rotation cycle falls. See illustration below.

Rule 3 – Within a rotation, food families are also rotated

Say, if you eat rice on Day 1, spelt on Day 2, oat on Day 3 and millet on Day 4, you are not actually rotation foods because you are still eating foods derived from the Grass Family every day. Please refer the table below on the common example of how foods from a particular family are eaten on an assigned day.

Foods are categorized into botanical food families based on their biological origin. Each food family is assigned a name and a number for identification. You should also rotate using the food families because foods in the same family tend to share common allergens and may react similarly in your body.

Refer to the appendix section (at the end of the blog post) on the entire and complete Botanical Food Family list.

Rule 4 – Different foods within the same food family may be rotated every other day In Rule 3, remember that any foods must be eaten at least 4 days apart. This rule – Rule 4 – however introduces some flexibilities in the manner that foods that belong to the same

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botanical food family may be eaten two days apart. Study the illustration below. Each food is eaten every four days and foods in the same family are eaten two days apart. Examples, rice and spelt on Day 1 and oat and millet on Day 3 (all from Grass Family). Again, garlic and onion on Day 2, and leeks and asparagus on Day 4 (all from Lily Family).

On a caution note, if you have severe food allergies, you should not incorporate this very rule – Rule 4 – into your food rotation diet.

Rule 5 – Be kind to yourself and seek support where necessary

You can better deal with dietary and lifestyle changes if you develop a positive sense of helping yourself, understanding and embracing that these many changes are paving the way to help your body and system heal themselves. Be flexible, optimistic, resourcefulness and leeway as well as time to learn to abstain from temptation and cravings. Find the compulsive reason(s) why you have to make such a personal commitment, time and energy to make this a decision that you will tackle and adhere with. Forget about the past. If you fail before, do not become discouraged. Take it easy and start afresh. If you have added things too quickly for your commitment level, scale back to just rotating on certain food family and move your way up gradually. Do not aim to be a perfectionist. Give yourself a cheat sometimes to satisfy your taste buds (I always do this on special occasions and vacations!).

Be kind to yourself. Rotation diet takes patience, discipline, motivation, determination and a lot of careful planning and deliberate execution. You may be overwhelmed by your health condition and making such changes may mean taking something from your life when you’ve been much suffering from the ill effects of RA. Once you have gotten over this emotional crisis over your ill fate, spend a few moments to think about what are the best things that can happen if you make such changes? Then, what about the worst that can happen if all these fail? Isn’t that all obvious to you now? Nothing worse than your current state of health, I’d say. So, what are preventing you from giving this a good shot?

I believe that we are the only ones who are ultimately responsible for our own health and whatever decisions we take and commitments we make with respect to our RAs will define how far we can follow through with this rotation diet. It is then only a matter of time that you will accomplish more than you ever dreamed.

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Comprehensive Botanical Foods Family List:

Apple Family (Rose Family): Apple, Apple Cider, Apple Vinegar, Apple Pectin, Quince, Pear (The apple family is part of the bigger rose family)

Arum Family: Dasheen, Poi, Taro

Banana: Banana, Plantain

Berry (subfamily of Rosaceae): Blackberry, boysenberry, dewberry, loganberry, raspberry, black raspberry, red raspberry, purple raspberry, strawberry, wineberry

Birch: Filbert, Hazelnut

Buckwheat: Buckwheat, Garden Sorrel, Rhubarb

Cactus: Cactus, Prickly Pear, Tequila

Capers: Capers Cashew; Cashew, Mango, Pistachio

Cereals: Bamboo Shoots; Barley; Barley, Malt; Bran (wheat); Cane sugar; Cane Molasses; Chestnut, Water; Chestnut, Ling nut; Chestnut, Singhara nut; Corn ; Corn Meal ; Corn Starch ; Corn Oil ; Corn Sugar; Corn syrup; Corn dextrose; Corn glucose ; Corn cerelose; Farina (wheat); Graham flour (wheat) ; Gluten flour (wheat) ; Millet; Patent Flour (wheat); Oats; Rice; Rye; Sorghum; Wheat; Wheat flour; Wheat Germ; Wheat (whole) flour; Wild Rice.

Chocolate (Sterculiaceae): Chocolate (cacao); cocoa; cocoa butter; cola nut

Citrus: Angostura; Citrange; Citron; Grapefruit; Kumquat; Lemon; Lime; Orange; Tangerine

Cochliospermum Family: Karaya Gum, Guaiac Gum

Composite Family (Aster): Absinthe; Artichoke; Artichoke, Jerusalem; Calomel; Celtuse; Chicory; Dandelion; Endive; Escarole; Head Lettuce; Lettuce, Leaf ; Lettuce; Oyster Plant, Salsify; Sesame Seeds/ Oil; Sunflower/ Oil/ Seeds; Vermouth; Vermouth (Ragweed); Vermouth (Pyrethrum); Yarrow.

Crustaceans: Crab; Crayfish; Lobster; Prawns; Shrimp.

Cyperaceae Family (a Sedge): Chinese Waterchestnut

Curry Powder: not a single food but a blend of spices.

Ebony: Persimmon Flax – Linseed oil, flaxseed, flaxseed oil

Fresh Water Fish: Bass, Catfish, Croaker, Perch, Pike, Salmon, Smelt, Trout, Whitefish.

Fungus: Mushroom, Yeast/Antibiotics.

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Ginger: Arrowroot, Cardamon, Ginger, Turmeric

Gooseberry: Currant, Gooseberry

Goosefoot (Beet): Beet, Sugar; Chard, Kochia, Lambs Quarters, Spinach, Thistle.

Gourd (Melon): Casaba; Cantaloupe; Cucumber; Honey Dew; Muskmelon; Persian Melon; Pumpkin; Squash; Vegetable Marrow; Water Melon. Grape: Brandy; Champagne; Crème of Tartar; Grape; Raisin; Wine; Wine Vinegar.

Heath: Cranberry, Blueberry, Huckleberry, Wintergreen.

Holly: Mate.

Honeysuckle: Elderberry.

Iris: Saffron. Laurel: Avocado, Bay Leaves, Camphor, Cinnamon, Laurel, Sassafras.

Legume: Acacia; Acacia Gum; Alfalfa; Arabic; Black-eyed pea; Carob; Carob (St. John’s Bread); Cassia; Chick Pea; Field Pea; Green Bean; Green Pea; Guar gum; Jack bean; Karaya Gum; Kidney bean; Lentil; Licorice; Lima bean; Locust Bean Gum; Mungo Bean; Navy Bean; Peanut; Peanut oil; Pinto Bean; Soybean; Soybean oil/flour/lecithin; Split Pea; String Bean; Talca Gum; Tamarind; Tonka bean; Tragancanth Gum; Urd Flour.

Lily: Asparagus, Chives, Garlic, Leek, Onion, Sparsparilla.

Litchi: Litchi Nut.

Mallow: Cottonseed meal, Cottonseed oil, Okra.

Maple: Maple syrup and maple sugar.

Miscellaneous: Honey (watch if you are allergic to bee venom).

Mint: Basil, Horehound, Marjoram, Mint, Oregano, Peppermint, Rosemary, Sage, Savoury, Spearmint, Thyme.

Mussels: Abalone, Clam, Mussel, Oyster, Scallop, Squid.

Morning Glory: Jicama, Sweet Potato, Yam.

Mulberry: Breadfruit, Fig, Hops, Mulberry.

Mustard: Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Celery Cabbage, Chinese Cabbage, Collard, Colza Shoots, Kale, Kohlrabi, Kraut, Horse Radish, Mustard, Mustard Greens, Radish, Rutabaga, Turnips, Watercress.

Myrtle: Allspice, Cloves, Eucalyptus, Guava, Paprika, Pimento.

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Nightshade: Brinjal, Cayenne, Capsicum, Eggplant, Ground Cherry, Banana Pepper, Bell Pepper, Chili Pepper, Green Pepper, Red Pepper, Sweet Pepper, Paprika, Pimento, Potato, Tabasco, Thorn Apple, Tobacco, Tomato.

Nutmeg: Mace, Nutmeg.

Olive: Olive, olive oil.

Orchid: Vanilla

Palm: Coconut, Date, Palm Cabbage, Sago.

Parsley: Angelica, Anise, Carrots, Celery, Celeriac, Caraway, Celery Seed, Coriander, Cumin, Dill, Fennel, Parsley, Parsnips, Sweet Cicily, Water Celery.

Pawpaw: Pawpaw, papaya, papain.

Pepper: Black pepper, white pepper.

Pine: Juniper, Pinion nut.

Pineapple: Pineapple.

Plum: Almond, Apricot, Cherry, Nectarine, Peach, Plum, Prune Plum.

Pomegranate: Pomegranate.

Poppy: Poppy seed.

Rose: Blackberry, Boysenberry, Dewberry, Loganberry, Strawberry, Youngberry. (see also Berry family).

Salt Water Fish: Bass, Cod, Flounder, Herring, Mackerel, Mullet, Salmon.

Spurge: Tapioca.

Tea: Tea.

Walnut

: Butternut, Hickory nut, Pecan, Black Walnut, English Walnut.

Please tell us what you think or if you have any questions that you want to get answers for, by sharing your comments at the following URL for this chapter: http://www.myradiary.com/785/rotation-diet-101-a-detailed-guide-that-helps-you-refine-your-rheumatoid-arthritis-diet

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Chapter 7 The pH & Health Equation: The Acid-Alkaline Balance and Its Role in Treatment of Rheumatoid Arthritis Having Rheumatoid Arthritis has devoid me of not only those recreational pursuits, but my vibrancy and energy. Fatigues and pains set in at all time, and a life with frustration, depression and disappointment is a constant. I believe this is not just a ‘me’ thing, these symptoms of rheumatoid arthritis often happen to all sufferers of RA out there.

What is going wrong with us? There are many answers to this questions. Indeed, there should be a lot going wrong inside of us but we shall address these issues one at a time. Today, let’s me talk about our body’s pH balance and how this affect our wellness. Our body’s pH balance is the secret of vitality in life as life energy is under pH control.

Maintaining a balanced body chemistry and a proper pH ratio between acidity and alkalinity of the bloodstream is vital for our health because pH controls the speed of our body’s biochemical reactions. Therefore, we must make it our goal to ensure that our body is in an alkaline state that supports cellular life

At a fundamental level, the regulatory mechanisms such as digestion, hormonal production and even breathing balance our body pH by removing acid residues from the body tissues. A balanced pH should neither deviate too far from acidity or alkalinity, or else cells would be intoxicated by their own toxins.

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The pH Scale

The pH (Potential for Hydrogen) scale is a measure of how acidic and alkaline a substance is.

Acidity A pH that is more acidic (values below 7) encourages biochemical reactions that are hot and fast. People with acidic pH are more likely to be burned out, tired, quick to anger, and ill.

Alkalinity A pH that is more alkaline (values above 7) encourages biochemical reactions that are slow and cool. This leads to long term levels of consistent energy, more even emotions, and better health.

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Physiological of acid-alkaline balance

From a physiological perspective, different tissues of the body need to maintain different levels of pH to sustain life:

• Pancreatic juice: 7.8- 8.0 • Blood: 7.35 – 7.45 Liver: 6.9 • Saliva: 6.35 – 6.85 • Urine: 4.5 – 8.0 • Gastric juice: 1.2 – 3.0

An Imbalanced pH & its Relationship with Rheumatoid Arthritis

Acidosis – an overly acidic pH – is the forerunner of most chronic degenerative diseases, including rheumatoid arthritis. As a body is skewed towards overly acidic, our cells begin to weaken and our defensive systems and bodily functions will also start to compromise. Ah ha! So, this is what is going wrong inside of us! We must be having an overly acidic pH.

But why? Nothing can go more wrong than our modern standard American diet that occurred out of revolutionary shift towards industrialisation. Unfortunately, we are no longer eating ‘live’ foods but processed grains and shelf-stable food products that we grow to like – the so called ‘dead’ foods – because these foods are devoid of essential nutritional components. Furthermore, we are also increasing our consumption of high protein foods accompanied by a compensatory decrease in fresh fruits and vegetables. High protein diets have a high acid load and they acidify our body pH. Conversely, fruits and vegetables are associated with high amount of alkalinity.

Our body’s alkaline reserve must be in excess

When our body pH is out of balance, the excess acid decreases oxygen affinity of oxygen haemoglobin in the blood, it increases the likelihood of cellular mutations leading to diseases such as cancer, free radical damage of cell walls is also accelerated. The blood now becomes overloaded with toxins that cannot be dispose of and begins looking for ways to dispose them. Some become stored in our fats, some in the linings of our veins and arteries, and for deposits of these waste materials in our bone joints, they manifest into chronic arthritic pain and eventually,

so that the storage can be utilized to neutralise excess acid in the body, where needed.

Rheumatoid Arthritis is formed.

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Have You ever Tested your Body pH?

So, how are we going to know if our body is indeed acidic or alkaline? The easiest way to test your body pH is by using the pH test strips from your nearest health food store or online health stores:

(1) Saliva pH Test – Saliva is typically more acidic than the blood, and optimal pH level is between 6.35 to 6.85. Usually saliva pH tend to rise to 7.8 or higher after consuming some food, or else, it is often an indication of alkaline mineral deficiencies (most of the time, calcium and magnesium deficiencies).

(2) Urine pH Test – Urine pH indicates the effects of the body via kidneys, adrenals and lungs in regulating pH through buffer salts and hormones. Urine pH can vary from around 4.5 to 9.0 for its extremes, but the ideal range is 5.8 to 6.8.

My Urine Test and Indicator of Health

When I was first taught about the concept of acidity and alkalinity, I did not take it too seriously as I was fairly healthy back then. Who would actually pay such close attention to health issues when you or your loved ones are not impacted by any chronic health problems? Many won’t and I am just one of them.

Since my RA diagnosis, I decided to revisit this acidity-alkalinity concept and ultimately, I decided to get hold of some pH strips to test myself. I need to know the state of my body and confirm if an imbalance takes place. And if it is, then I know I needed to do something to correct this.

This is the instruction of my pH test kit on how to perform either a urine or saliva test:

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And this was my result back then:

I was way too acidic! No wonder bad thing (ie RA) happens to me (Can I blame it on anyone? *A penny for my thought*)

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For you, is it time that you should also test out your own urine or saliva’s pH? This form of test (using pH test strip) is inexpensive relative to blood test which is often also used for revealing the blood pH.

Please tell us what you think or if you have any questions that you want to get answers for, by sharing your comments at the following URL for this chapter: http://www.myradiary.com/257/the-ph-health-equation-the-acid-alkaline-balance-and-its-role-in-treatment-of-rheumatoid-arthritis

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Chapter 8 Therapeutic Fast for Rheumatoid Arthritis Reversal and Sustained Recovery Fasting has always been something that scares me off. I often hear negative things about trying to use fasting to lose weight and get healthy. Importantly, I have to admit that I do not have the confidence and courage to try it out for myself whenever the thought of not eating and hunger conjured up in my head.

In my continual search for an answer towards curing Rheumatoid Arthritis in a holistic and natural manner, I tried many approaches – including special/rotation diet, supplements, to name a few – in these trials and errors, I’ve begun to understand that healing from chronic illness is not an easy task at all. There is no one single method that can rid me of the root causes of RA because there are simply too many stressors that trigger it. Imagine how many years of excess omega-6 foods consumption, antibiotics, unhealthy lifestyle, emotional trauma, toxic accumulation and other stresses have piled up in our system and shaped the chronic condition it is today; so it is only reasonable to expect that healing takes time. Many approaches are workable with easing pain and inflammation but they are hardly the answers to healing of RA. There must be something else that I must do to get well.

Very soon, the missing piece of the puzzle was found! I have read many stories of how sufferers of chronic illnesses regain their health after some kinds of fasting programs. The same goes to many RA sufferers who utilize this method to heal from their RAs. Yes! The answer is FASTING!

According to a questionnaire based survey by Haugen et. al. (1991) re Diet and disease symptoms in rheumatic diseases–results of a questionnaire based survey, “Experiences with food intake, diet manipulations and fast were registered in rheumatic patients. The study was a questionnaire-based survey in which 742 patients participated. Fifteen percent of the patients with rheumatoid arthritis and ankylosing spondylitis had been through a fasting period. Less pain and stiffness were reported by 2/3 of the patients in both groups and half of the patients in both groups reported a reduced number of swollen joints.”

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When the conviction that fasting can heal and cure RA, there are no more excuses for not getting myself into this. I embarked on my mission of a 11-days therapeutic juice fast. Before I covered my therapeutic fast program and experience (covered in my blog post here), I will lay out here the reasons why it is necessary for readers out there suffering RA or friends and families of an individual suffering RA to know more facts and truths about fasting. With this knowledge, it makes attempting fasting the more easier and manageable than you may expect.

What is Fasting?

Fasting is a period of abstinence from all food or specific solid items

The power of fasting lies with its ability to breakdown unhealthy cells. Rest is undeniably a crucial factor in recovery because only when a body is at rest that it is allowed to direct energy towards various chemical and mechanical processes of detoxification, rejuvenation and rebuilding. Blood and vital force are redirected to parts of our body that need to be repaired or rebuilt entirely with fresh tissues. As natural an activity as sleeping is, fasting is the only known natural mechanism that will allow this to happen.

. Fluids are consumed in adequate quantity to satisfy thirst and physiological requirements. A common misunderstanding of fasting is to confuse fasting with starvation. During fasting, the absence of food will prompt the body to draw on its reserve to systematically cleanse itself in a beneficial way. Starvation only sets in when the body’s reserves are exhausted and when the body is forced to use vital tissue to survive.

The ‘Magical’ Value of Fasting

The real benefits of fasting are simply ‘magical’, if I wanna describe it. We understand that our body has many channels of toxins elimination: the lungs, liver, skin, kidney and colon. When these channels are overloaded, our body will resort to ‘out-of-ordinary’ means of

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getting these toxins eliminated from our system and they appear in the form of mucous, discharges, sweats, vomiting, diarrhoea, and so forth. And when elimination become impossible or blockages appear in terms of our body’s energy, the overloads will find ‘refuge’ in any tissues in our body, in particular the weakened or the compromised, and these can be in joints, vessels, muscles, organs, etc.

While fasting, our body will enter into a stage of deep and profound rest. Toxin intake will be reduced and our body will be highly conservative of its energy and resources. This is when autolysis and elimination process begins. In the first stage of cleanse ie first few days of fast, a huge chunk of waste matters and digestive residues will be removed and passed into blood stream. One will feel negative impacts such as cold feet or hand, slight trembling, strong breath, headache, body odour, etc. The tongue, which is the visible part of the digestive tract, usually becomes heavily coated, and the extent of this coating decreases as the fast progresses. As our body enters the next phase of cleanse, we will have a diminished desire for food. The cleansing process continues to remove diseased, dead and dying cells, mucous and melt away excess fat, hardened coating of mucous on intestinal wall, toxins in lymphs, blood, organs and tissues. And as you get into the final stage, you will feel magical because you actually feel rather energetic with no feel of hunger.

Why Should A Rheumatoid Arthritis Sufferer Perform a Fast?

Fasting has known and proven to be beneficial for reversing Rheumatoid Arthritis; and there are many testimonials out there vouching for the effectiveness of fasting. The very two important reasons why you, as a RA sufferer, should try fasting are:

(1) Fasting promotes healing and possibly reverse RA

(2) Mentally, you will also experience

! Fasting dissolves dead or diseased cells, damaged tissues, fatty deposits, tumours, abscesses in a systematic manner. This elimination helps to restore immune system functionality and metabolic process. The result of thorough cleansing and detoxification of the cellular structures is a restoration of energy and redistribution of nutrients as we overcome many of the physical ills.

heightened awareness that clears any brain fogs and allows you to see more clearly what you should do to get out of this sickness to become healthy again. The fasting gives you an opportunity for evaluation of your body processes

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and what life ahead ensues. Decision on how to take charge of your life, your sickness and the reason to get well become the more clearer as self confidence increases.

Therefore, if you are getting sick of this RA or before you decide this diagnosis is a death sentence to you, you must at least give therapeutic fast a try. And you shall be surprised to find that RA and your health is no better or worse than the food that makes it to be.

How Long to Fast? Unfortunately, there is no crystal ball that can predict the duration of a fast for optimal health benefit because it varies for individuals and particularly for people suffering from diseases. The signs and symptoms as well as the nature of underlying conditions are some important diagnostic tools that experienced or trained observer can use to determine this.

The ideal is ‘fasting to completion‘, ie to continue a fast until the tongue is cleared or a natural hunger returns that cannot be dispelled by juice, broth or water. However, for most people, waiting until the return of a natural hunger can be a very tall task and it usually puts people off track or put them off even before they get started.

A 30-days fast is a standard, one that feels just right because if you fast less than these number of days, you may miss the best experiences of a fast.

However, here comes the * WARNING

Juice Fasting Vs Water Fasting

* – Fasting is not without danger —those undertaking long fasts on their own are sometimes unable to distinguish fasting from starvation. Disastrous consequences—even death—may ensue. It cannot be overemphasized that any fast longer than three days must be supervised by a competent professional. Long fast is also not suitable for certain individuals with hypolycemia, diabetes, hypothyroidism, Wilson’s Syndrome, type 2 diabetes, AIDS, tuberculosis or certain cancer eg liver cancer. Do not also perform juice fast if you have impaired kidney function.

Water-only fast has been a favourite among many but personally, I have found that this kind of fast usually bring on very strong cleansing reactions. Therefore, I suggest settling with a juice fast using raw vegetables, as this can equally enable our body to clean, purify and rebuild itself while minimizing unpleasant cleansing reactions.

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Furthermore, for someone with RA, juice fasting is always preferred for purpose of healing a body that has already been nurtured with toxins. Juice fast can: (1) Ensure the body’s energy level is high since we are still receiving sufficient nutrients from the juice. (2) Take burden off digestive system due to its ease of assimilation and enhance healing by freeing up more energy. (3) Be nutritional since it is packed with vitamins, minerals, phyto-nutrients and live enzymes.

There are two choices of juice fasts: (a) All-vegetable juice or (b) all-fruit juices. Make your cocktail from fresh vegetables and fruits only and you may wish to add some essential greens such as wheat grass or barley grass that can be helpful for your specific condition. Drink whenever hunger develops until just about full. Remember to remove excess fiber or pulp and dilute the juices with distilled water.

Breaking the Fast is Just As Important Once again, determining when to break fast is based on individual’s condition such as signs and symptoms, psychological state and individualized personal circumstances. We must always try to terminate a fast during period of stability by allowing the body adequate time to resolve any cleansing reactions.

Ideally, we break fast when our natural hunger returns or when coating on tongue clears. That said, the fine line between fasting and starvation must be distinguished.

Reinforcement of Lifestyle Changes and Positive Motivation Post Fast The crucial component of after fast is the re-feeding of solid food. It is during the re-feeding program that good dietary and lifestyle habits are reinforced. The body must be given an opportunity to develop a preference for whole, natural foods, appropriate physical activity, etc.

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Fasting is not necessarily a definite cure to RA, if there are many causes of RA that need to address. To overcome a severe illness like Rheumatoid Arthritis, cancer or chronic diseases alike, it is necessary to go through a series of fasts to the point when the full cleansing of the last layer removes the diseases from the tissues.

No matter how successful your body is at resolving problems with a fasting process, long-term dietary and lifestyle changes are absolutely necessary to achieve this aim. The huge amount of officially sanctioned misinformation about RA is unfortunately unnecessary, sad and costly. On the exact contrary, fasting is not only a simple and cheap way of tackling our RA the holistic way, but it has also proven to be effective in awakening our power of self belief that our body can heal and take care of itself if we allow it to do so. As simple as that? Yes!

Please tell us what you think or if you have any questions that you want to get answers for, by sharing your comments at the following URL for this chapter: http://www.myradiary.com/357/therapeutic-fast-for-rheumatoid-arthritis-reversal-and-sustained-recovery

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Chapter 9 Natural Anti-Inflammatories for Rheumatoid Arthritis I have often been asked whether I’d ever taken or been currently taking any medications or drugs for managing my Rheumatoid Arthritis (RA). That is a very logical question, since my blog is all about a journey geared towards reversing and healing from RA naturally and holistically. While I advocate holistic and alternative treatments towards RA, this does not mean that I am against the idea of taking conventional medications and drugs to minimize the pain and degeneration of the joints caused by RA at the same time.

I have, however, learned this the hard way, at the price of loss of full range of motions for both my wrists joints. This lesson made me realise that while holistic healing has the answers for reversing RA, I must also accept and understand the condition and circumstances surrounding my health enough to determine if I should reject any medications and drugs; rather than merely having prejudiced judgments that drugs and medications are simply too harmful to be taken in. Yes, no doubt, this is the truth but weighing the risks vs benefits are equally important because a total rejection of drugs and medications may mean that we are risking deformities if active RA is launching attacks. Okay, let’s not sway too far away from the topic I’d like to cover today.

By the way, before I go on, for the interests of my readers who wonder about the question earlier, the answer was yes. I had ever been on steroids and NSAIDs before, but never go to DMARDs or biologics. As for now, I’m off all medications. But, as I pointed out in my blog posts, I’m not 100% remission. Clinically, my latest blood test still shows positive markers for RF, CRP and other common markers for RA. There are days when flares up still visit at vengence. When bad days visit (you can imagine those days when you break out of your strict diet or under extreme/sudden stresses), I still need painkillers or NSAIDs to help get through the pain and function properly for the day. Or else, on a daily basis, a combination of

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natural anti-inflammatories work just fine for me and help me get through with most days without problems. So, do natural anti-inflammatories actually work? Yes, I reckon so, because I do feel the benefits from consuming them on daily basis and as maintenance.

Inflammation

Most diseases – RA, inflammatory bowel diseases (IBS), allergies, asthma, cancer, etc – have an underlying etiology involving inflammation. Even diabetes and obesity are now linked with chronic inflammation. So, what is inflammation anyway and how can we reduce or resolve it?

Inflammatory response is actually a natural defence mechanism that is inborn and it is meant to protect our bodies in events of infections or injuries and as a part of the healing process. Twist of an elbow and it swells up. This response is to alert one to an injury so that intervention can happen to prevent further trauma and allow the healing process to begin.

The only time when it becomes a problem is when the actual infections cannot be resolved and the bodies cannot finish up the inflammatory responses, hence, turning from acute inflammation, which is good for us, to chronic inflammation, which is of course problematic to start with.

Conventional Anti-Inflammatories Vs Natural Anti-Inflammatories

Conventional anti-inflammatory drugs, such as NSAID, are still the mainstay of most classically taught clinicians for joints related inflammatory pain, despite their commonly known side effects. They provide quick relief but long term use of these orthodox medications can actually weaken our immunity and invite unwanted side effects. The last thing one would want is to take a medication to treat ONE condition but ended up with MANY other unwanted conditions years down the road.

NSAIDs mechanisms are primarily through interaction with pro-inflammatory cytokines interleukin IL-1a, IL-1b, IL-6 and tumor necrosis factor (TNF-α). TNF-α, in increased concentrations, are believed to cause the cardinal signs of inflammation to occur. Due to the significant side effect profiles of both steroidal and non-steroidal medications, there is a

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greater interest in natural compounds, such as dietary supplements and herbal remedies, which may offer a safer, yet effective, alternative treatment for pain relief, in particular for long-term use.

Many of these natural compounds also work by inhibiting the inflammatory pathways in a similar manner as NSAIDs, but with the added advantage of relatively few side effects. That said, the problems that are now associated with these dietary supplements and herbal remedies are the knowledge of their biological action and potential interactions with other nutraceutical products and prescription medications.

Now, I’m going to list down here the many natural anti-inflammatories I’ve come to know about (some of which I’m using) that you may also contemplate including into your RA treatment plan.

Let’s get started.

Anti Inflammatory Natural Compounds (Dietary Supplements & Herbal Remedies)

Omega-3 EFAs (Fish or Krill Oils)

Research has shown that the Omega-3 fatty acids are one of the most effective natural anti-inflammatory agents available. The biological basis for the effectiveness of fish oils in treating arthritis has be well documented with many positive clinical studies; thanks to these active ingredients, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 EFAs can also directly reduce the degenerative enzymes, to reduce the inflammation in synovial cartilage.

Dosage: The usual dosage of Omega-3 EFAs is 3000mg/day.

Caution: Typically, persons on a regimen of anticoagulant medications should not take omega-3 EFAs because of the possibility of increasing the bleeding potential.

Curcumin (Turmeric)

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Curcumin is a naturally occurring yellow pigment derived from turmeric (Curcuma longa), a flowering plant of the ginger family. It has long been used in both Ayurvedic and Chinese medicines as an anti-inflammatory agent; as well as for colouring and flavouring spice in food products.

Several clinical trials have demonstrated its anti-inflammatory, antineoplastic and antioxidant effects; and as a mild COX-2 inhibitor, it works differently from the prescription drugs by inhibiting joint inflammation through preventing the production of prostaglandins and activation of inflammation-regulating genes through its effects on cell-signalling.

Dosage: The usual dosage of turmeric powder is 400-600mg taken three times per day. Take on an empty stomach and best to combine with 1000mg of Bromelain.

Caution: Side effects are rare but one may experience stomach upset with extended use. Occasionally, at high doses, gastric ulcers can occur. Patients on high dosages of NSAIDs or anticoagulant medications should take caution. Some studies show that curcumin may be used in combination with lower doses of NSAIDs.

Additional note: Bromelain is a group of protein-digesting enzymes found in pineapple juice and in the stem of pineapple plants. Bromelain has an anti-inflammatory effect and is effective for treatment of Fibromyalgia (FMS), when taken 200-400mg three times a day on emply stomach or at least 3 hours after eating or 1-1/2 hours before eating.

Boswellia (Frankincense)

The Boswellia species are trees located in Somalia, Ethiopia, India and the Arabian Peninsula, and they produce a gum resin known as frankincense. This resin possesses anti-inflammatory, anti-arthritic, and analgesic properties.

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Scientists discover that extracts of Boswellia can switch off key cell signalers and pro-inflammatory mediators – the cytokines – in the inflammatory cascade. Having been clinically used in treatment of degenerative and inflammatory joint disorders, it reduces total white blood cell count in joint fluids as well as inhibits leukocytes elastase, which is released in RA. In one recent study, a statistically significant improvement in arthritis of the knee was shown after 8 weeks of treatment with 333 mg Boswellia extract taken three times a day. The treatment improved function, but radiographically there was no change in the affected joints.

Dosage: The typical dosage of standardized extract (30-40% boswellic acids) is 300-500mg two or three times a day.

Caution: Boswellia has been demonstrated to be well tolerated in most studies but do caution that some people may experience stomach discomfort and symptoms such as acid reflux, diarrhea and nausea.

Cerasomal-cis-9- Cetyl Myristoleate (CMO)

CMO has been popularized in TIME magazine on 28 October 1996. It was a compound that was isolated from Swiss albino mice and injected into lab rats; and the clinical study has found that the group of rats injected with CMO did not develop arthritis; but the group that was unprotected all developed arthritis. (Two groups were all injected with arthritis-inducing chemicals earlier). It is believed that CMO works by reprogramming the faulty immune system so that it no longer views its own tissues as foreign and stops attacking them. It is absorbed from the mid-intestines then migrates to the joints where it attaches itself and alters the immune responses to the pain and swelling.

One study by the San Diego Clinic Immunological Center Clinical Study on CMO vs Arthritis involved 48 subjects of both sexes (aged 29 to 82) and was given orally CMO morning and night. Only 2 subjects failed to show marked improvement or complete relief of all symptoms. The two patients who did not respond were both found to have severe liver disease which was thought to be the underlying reason why they had not seen positive responses. Liver damages from prolonged cortisone treatment for arthritis may block the healing effect of CMO. Most patients had a 70-100% return of joint mobility and a 70-100% reduction in pain. The initial response time is 2 to 7 days and maximum response time is from 7 to 21 days.

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In common with some natural substances, the exact mechanism of CMO physiologic activity is still unclear. As a fatty acid ester, it appears to have the same characteristics as the essential fatty acids, except stronger and longer lasting. Our human body cannot produce EFAs hence, we must ingest them in our diets. The supposedly difference between activity of EFAs and CMO is the quantity required and period of time over which EFAs are taken is markedly longer. In chronic inflammatory processes, the supply of EFAs is depleted and CMO appears to have the ability to correct this imbalance.

Dosage: The recommendation of CMO for RA varies slightly but for 385mg caps, 3 caps twice a day for at least 10-day course on empty stomach. This equates to 60 caps for slightly more than a week. Based on San Diego’s clinical trial and recommendations of CMO dosages for RA, it was stated that ‘there was gradual return of minor arthritic symptoms in several of those treated with only 16 to 24 capsules, and no regression in those treated with 50 capsules in 2 series separated by 1 week without treatment. The dosage schedule was 2 385mg caps twice a day for 7 days, then stop for 7 days and then resume for 5-1/2 days’. In some cases, some people will need to repeat another course every year just to make sure the levels in the body are where they need to be.

Caution: CMO does not stop any drugs from working but some drugs – those that affects the immune system – will stop CMO from working. The following list comprises some of these drugs and brand names but not in totality: Adalimubab, Anakinra, Anti-TNF drugs, Arava, Azothioprine, Betamethasone, Ciclosporin, Clobestasone, Cyclophosphamide, Cyclosporin, Cyclosporine, Cytoxan, Enbrel, Etanercept, Fluocinolone, Gold Salts, Hydrocortisone, Hydroxychloroquine, Imuran, Infliximab, Leflunomide, Methotrexate, Mycophenolate mofetil (MMF), Plaquenil, Prednisolone or other steroid medication, Remicade, Rheumatrex, Sodium aurothiomalate, Sulfasalazine, Tacrolimus; as well as those drugs with similar action that nullify/block CMO effects.

White Willow Bark

Bark from the white willow tree is one of the oldest herbal remedies for pain and inflammation, dating back to ancient Egyptian, Roman, Greek, and Indian civilizations, as an analgesic and antipyretic agent. The mechanism of action of white willow bark is similar to that of aspirin which is used to block inflammatory prostaglandins. Salicin from white willow bark is converted to salicylic acid by the liver and is considered to have fewer side effects

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than aspirin. Although the analgesic actions of willow are typically slow-acting, they last longer than aspirin.

Dosage: The usual dose of white willow bark is 240mg/day.

Caution: It should not be used in children to avoid the risk of Reye’s syndrome or in patients with poorly controlled diabetes, renal disorders, those with peptic ulcer diseases and conditions in which aspirin would be contraindicated.

Wild Yam Root

Wild yam root is also very beneficial in the treatment of RA. This dried root is known for its anti-inflammatory and antispasmodic properties as well as mild hormonal effects. Some of these properties are due to certain steroidal compounds and precursors from which its anti-inflammatory and hormonal effects are derived. It contains a chemical, diosgenin, which can be made in the laboratory into various steroids, such as estrogen and dehydroepiandrosterone (DHEA). The root and the bulb of the plant are used as a source of diosgenin, which is prepared as an “extract,” a liquid that contains concentrated diosgenin. This root works in wonderful synergy with White Willow Bark.

A laboratory study published in “Arthritis Research and Therapy” in 2004 indicates that diosgenin inhibits growth of fibroblast-like synoviocytes involved in RA. Synoviocytes are cells in the membranes of synovial, or freely-moving joints. But, this result does not necessarily mean that consuming wild yam supplements would resolve RA symptoms.

Dosage: The generally recommended dosage for decoction of dried root is 2-4g three times daily. Tincture (1:5) is 2-10mL three times daily while liquid extract (1:2) is 3-6mL per day.

Caution: Wild yam root is possibly safe for most adults, but high doses can cause vomiting, nausea and diarrhea. Wild yam root may act like estrogen, therefore, it is not suitable for breastfeeding or pregnant mothers, or if the patient has a hormone-sensitive condition such as breast cancer, ovarian cancer, endometriosis or uterine fibroids.

Serrapeptase

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Serrapeptase, the Miracle Enzyme, has been used in Europe and Asia for over 25 years. Serrapeptase, technically called Serratio Peptidase, is a proteolytic enzyme, which means that it digests protein. It is produced by bacteria in the gut of silkworms and is used to digest their cocoons.

It has been shown to act as an anti-inflammatory and a pain-blocker, much like aspirin, ibuprofen and other NSAIDs, but unlike these alternatives, it has not been shown to cause ulcers and stomach bleeding. Due to its naturally occurring, physiologic property with no inhibitory effects on prostaglandins and is devoid of gastrointestinal side effects, Serrapeptase has attracted a lot of attention of late as a viable, natural alternatives to salicylates and the more potent NSAIDs.

Serrapeptase helps to resolve chronic inflammation in a natural and balanced way. In short, it digests non-living tissues, blood clots, cysts, internal scar tissues as well as some external new scars. Any residues are either converted into amino acids or excreted in the normal manner. It is also thought to reduce inflammation by thinning the fluids formed from injury, and facilitating the fluid’s drainage. This in turn, also speeds tissue repair. Additionally, it may alleviate pain by inhibiting the release of pain-inducing amines called bradykinin. Other benefits of Serrapeptase are as follows:

• It may break down the protein by-products of blood coagulation called fibrin and other dead or damaged tissue without harming living tissue.

• It may assist in the attack on gut invaders such as worms and protozoa. It is likely to help clear out killed epithelial cells.

• High doses 60K to 120K units per day have been related to intolerable muscle pain and possible muscle deterioration. Therefore use with newly injured muscles and tendons care is recommended, so as to not overdo the tear-down with the enzyme.

Dr. Arnold Renshaw, from Manchester, England, reported in the Annals of Rheumatic Disease (1947) that he had obtained good results with enzyme treatment of over 700 patients with RA, OA or Fibrositis. He went on to say that of 556 people with various types of arthritis, 283 were found to be much improved, and a further 219 were improved to a less marked extent. Of 292 cases of RA, 264 showed improvement of various degrees. The longer the duration of the disease, the longer time before improvement was observed, although most started to show improvement after just two or three months of enzyme therapy.

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Dosage: The recommended dose for RA is 20 to 30 mg per day. For pain, start with 10 mg daily and work up to 30 mg if needed. Serrapeptase must be taken on an empty stomach, meaning at least two hours after eating, and no food should be consumed for a half hour after taking the enzyme. Note that, not all Serrapeptase products are created equal. The enzyme activity is measured in units and clinical studies are based on the ratio of 10 mg of Serrapeptase equaling 20,000 units of activity. When purchasing the product be sure that the ratio of mg to units is 10 mg for every 20,000 units, or 5 mg for 10,000 units and so on. The average dose, therefore, is 20 mg– or 40,000 units.

Caution: Patients on medications such as Warfarin which thin blood must exercise caution with correct dose and monitor reaction as Serrapeptase will potentate Warfarin.

Resveratrol

Resveratrol is a plant-based polyphenol molecule that is found in various concentrations of many different plant sources. The skins of red wine grapes are believed to have the most concentrated amounts of resveratrol. In plants, resveratrol is generally found in the plant skin and acts as a phytoalexin to protect the plant from infection, excessive UV radiation and aide in general plant defense.

Resveratrol has been found to have significant anti-mutation, anti-inflammatory, antioxidant and DNA protective actions, when consumed. Studies have also reported on resveratrol’s use for arthritic joint pain.

Dosage: While no established dosing range has been established, the typical dose is from 50 to 500mg daily.

Caution: Any significant side effect or safety issues with resveratrol have not been established, but due to an experimentally shown anti-platelet effect, caution should be exercised when taking other prescription or herbal anti-platelet or coagulation altering products.

S-Adenosyl Methionine (SAMe)

SAMe is an important physiologic compound that is distributed throughout the body tissues and fluids. Despite its long history of use and its established efficacy, the way SAMe works is

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not well understood. It is known that SAM-e is an essential precursor in three of the body’s major chemical pathways.

SAMe possesses anti-inflammatory, pain-relieving, and tissue-healing properties that may help protect the health of joints. It works by helping the body produce spermine and spermidine, two of its own painkillers. The amino acid methionine is also recycled in this way to produce the glutathione, the most powerful antioxidant in the human body. SAM-e has been reported by the Scandinavian Journal of Rheumatology to reduce disease activity, pain, and morning stiffness in patients with FMS. Additional clinical trials of SAMe have mainly focused on OA, which concluded SAM-e was slower to act, but over time was as effective as Celebrex in terms of diseases management.

Dosage: Starting dosage is recommended to start low, say 200mg daily and building up slowly to avoid stomach upset. For RA, recommendation is 600 to 1200mg per day in 2 to 3 divided doses. Many studies revealed that oral supplementation of SAMe is not well absorbed by the body though. Clinicians recommend taking oral caps with Vitamin B12, folic acid, methionine and trimethylglycine to enhance absorption.

Caution: Not without side effects, SAMe should not be used for patients suffering from bipolar disorder as it can trigger episodes of mania. Other side effects may include dry mouth, nausea, gas, diarrhea, headache, anxiety, a feeling of elation, restlessness, and insomnia. Sweating, dizziness, and palpitations have also been reported. For this reason, you should not take SAMe at night. Pregnant and breastfeeding women should not take SAMe.

Top Foods Source Anti-Inflammatories

Foods source anti-inflammatories are high in Omega-3 fatty acids such as wild salmon, sardines, anchovies, flaxseed, hempseed and walnuts. Aside from these, other anti-inflammatory fats include avocado oil, flaxseed oil, hempseed oil, walnut oil and extra virgin olive oil. Fruits and vegetables are high in inflammation-reducing antioxidants in particular, dark leafy greens, garlic, and so forth. Below are some of the top (also my favourite) anti-inflammatory foods:

Kale

Kale is one of the most nutrient dense, and highly alkaline food on the planet. It is also rich in multiminerals and vitamins. One serving contains some 120mg of Omega-3 fatty acids, making it the superstar of leafy greens for healing properties.

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Green Tea

Another anti-inflammatory agent can be found in the green tea. Its flavanoids are potent natural anti-inflammatory and antioxidant compounds; and has been more recently recognised for use in treatment of arthritic disease. I like to drink 3 to 4 cups of tea a day. Its extract does come in typical dosage of 300 to 400mg. If it causes stomach irritation, in rare occasions due to its caffeine content, then opt for a decaffeinated variety.

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Shiitake Mushrooms

If you love Japanese cuisine, you are going to love Shiitake mushrooms. It has prominent place in my anti-inflammatory food pyramid. It also contains an antimicrobial compound that fight infection. With Shiitakes – as with anything that grows – freshness matters.

Hemp Seeds

Eating hemp seeds is legal. In fact, it is downright healthy for one. Not only do they make many delicious manifestation, they are a rich source of essential amino acids. Along with borage oil, spirulina, black currant oil, and evening primrose oil, hemp seeds and hemp oil are one of only a very few sources of gamma-linolenic acid or GLA. GLA is a super special and beneficial type of highly anti-inflammatory omega-6 “super fat” that not only reduces inflammation but also supports a healthy metabolism.

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Ginger

Known and valued for over centuries for its medicinal qualities, gingers attract interest in its analgesic, anti-inflammatory, anti-nausea, and sugar-moderating effects in the body. In the past decades, studies and works have confirmed how ginger shares properties with conventional OTC prescription NSAIDs in its ability of suppressing pro-inflammatory prostaglandins, but with fewer side effects, if any. More recently, exciting work is emerging that it can actually inhibit or deactivate genes in our body that encode molecules involved in chronic inflammation.

Blueberries

Berries contain polyphenols as do grapes, red wine and purple cabbages. Typically the darker the fruit or vegetable, the higher the antioxidant and anti-inflammatory superstar it will be. Researchers also believe that the phytochemicals found in blueberries may reduce inflammatory processes in tissues by increasing the cells membrane’s ability to allow vital nutrients and chemical signals to pass in and out of the cell. Therefore, it is a good idea to include 1/2 cup of blueberries for breakfast. Frozen berries are as good as fresh ones.

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In general, if you include anti-inflammatory foods at each meal, you can basically help to protect your body one meal at a time. It is also not about eating one or two particular foods. Imagine your diet pattern overall is packed with all of the good stuffs, how fantastic can it mean for your health?

Aromatherapy – Anti-Inflammatory Essential Oils

Essential oils are often referred to as the ‘life force’ of a plant/flower/tree. They are very potent, concentrated and powerful; and promote physical and emotional well being from their therapeutic properties including: antibacterial, anti-fungal, anti-infectious, antimicrobial, antiparasitic, antiviral and antiseptic. They easily penetrate the skin and be carried throughout the blood and tissues within minutes.

Oils that are high in carvacrol, a phenol, can be very effective as a natural anti-inflammatory. Examples are Oregano, Thyme and Mountain Savory Essential Oils.

Did you know that a study published in the January 2010 in the Journal of Lipid Research found that six essential oils reduce inflammation very effectively? In this Japanese study, it was found that the oils suppressed the COX-2 enzyme by as much as 75%. COX enzymes are responsible for the inflammatory process in the body. COX inhibitors suppress this process and relieve pain and inflammation.

These are the top COX inhibitors that can suppress the inflammatory COX-2 enzyme, in a manner similar to resveratrol:

• Thyme Essential Oil

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• Clove Essential Oil • Rose Essential Oil • Eucalyptus Essential Oil • Fennel Essential Oil • Bergamot Essential Oil

Further to this, some of the best oils for joint pain are listed below:

• Roman Chamomile Essential Oil • Peppermint Essential Oil • Wintergreen Essential Oil • Douglas Fir Essential Oil • Balsam Fir Essential Oil • Spruce Essential Oil • Nutmeg Essential Oil • Copaiba Essential Oil • Ocotea Essential Oil • Helichrysum Essential Oil

Conclusion

For centuries, natural anti-inflammatory compounds have been used to mediate the inflammatory process with fewer side effects. I have briefly reviewed several of the natural compounds that may possess similar effectiveness in treating the inflammatory responses seen in chronic inflammatory condition such as RA. Having said this, I do recognise that ongoing experiments and clinical trials should be continued to guide and provide more scientifically based effectiveness of these herbs and supplements in reducing inflammation and promoting healing.

One more last note for anyone taking these natural anti-inflammatories. Do be patient while starting on any natural anti-inflammatories because it is common that they take months to work. So, if you have tried them for just a few weeks and do not see any improvements, do not dismiss them as non-effective but try keeping it up for some more time. At least, try for a while more to see if they really not work. Everyone is different, as I always say. Not every compound works the same for everyone, and this gets down to trials and errors.

The list of natural anti-inflammatories available is simply non-exhaustive and if I have missed out any compounds that have helped you in your inflammatory mediation, please help me add them to the list above. Thank you.

Please tell us what you think or if you have any questions that you want to get answers for, by sharing your comments at the following URL for this chapter: http://www.myradiary.com/1015/natural-anti-inflammatories-for-rheumatoid-arthritis

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Chapter 10 What are Some Joint-Friendly Exercises for Rheumatoid Arthritis? In one of my blog post – Exercise Must Not be Ignored in Rheumatoid Arthritis Treatment – I have highlighted the very reasons why we should keep our bodies moving. No matter how much pain we are finding ourselves in, we shouldn’t take these as an excuse for us to bury ourselves in our beds. It is because of these pains that the more we should start concern ourselves about exercising.

When RA first struck me, I have turned from a physically active person – one who goes for anaerobic exercises, spinning, dancing, high impact aerobics, etc – to one who uses the pain, the swelling and the lack of energy as an excuse to avoid all physical activities. Soon, these very lack of movements are leading me deeper into a world of physical inactivity. I felt heavy whenever walking up the flight of stairs, then I started to become so lazy that I find it difficult to stand up from the couch; and eventually I found myself in bed most of the times. Get what I am trying to say? If we do not start moving our bodies, we are going to be stuck in this vicious cycle of inactivity, which will then render us a life that is as good as staying in a prison (well, I think it’s worse than this). Realise this, if we do not use our joints, we are going to lose all functions of the joints. Period.

Of course, while we get our bodies moving, we have to pace ourselves well with the types of activities that we can perform based on our individual physical bodily conditions, making

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sure that we are not stressed out by the exercise routine. It is important to ensure that we stop at the point where our bodies are telling us to cease. Get good rest following the exercise and continue working out the next day. If possible, design a routine that you stick with day in a day out (just like you are making sure that you eat every meal at a specific time of the day). Start slow, 10 or 15 minutes a day. Do not overstretch yourself, it doesn’t have to be that way. Exercising should be a norm, a habit and an integral part of your life. Hence, we must love exercise to ensure that this becomes sustainable part of our lives. It’s important to enjoy it. Choose a combination of exercises you can perform based on your condition and enjoy working out according to the pace and duration you can endure. Always remember, it takes time and patience to regain health the natural way and this principle works the same way for exercise as a therapy for RA.

Here, I’m going to list out some joint-friendly exercises that are suitable for people with RA. And of course, the list is not exhaustive. If your health condition permits, you may engage in any forms of exercises so long as you can protect your joints and ensure that the exercises that you are performing, particularly those high impact and anaerobic exercises – will not exert undue stress on your joints. This is important as well – joints protection.

Some Joint-Friendly Exercises for RA

(1) Daily gentle massaging and muscle tensing – Gently massaged affected arthritic skin surfaces and joints daily, anytime desired. With my everyday shower, I performed muscle group tensing and relaxation, where I performed up to 3 cycles of tensing a group of muscles for 5 seconds and relaxing for 10 seconds.

(2) Range-of-motion exercise – Range of motion is the normal amount of movement your joints can be moved in certain directions. Range-of-motion exercise or flexibility exercise helps maintain normal joint function by increasing and preserving joint mobility and flexibility. What you do is to gently straighten and bend the joints in a controlled manner as far as they comfortably can go, and progressively farther until normal or near-normal range is achieved.

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(a) Head Turn Look straight ahead Turn your head to look over your shoulder Hold for three seconds Return to front Repeat to other side

(b) Elbow Bend With arms at your sides, bend the elbows bringing palms towards the shoulders Turn palms down as you straighten elbows down to your sides

(c) Forward Arm Reach Hold arms out in front, palms facing one another Raise one or both arms as high as possible Lower your arms slowly

(d) Back Pat Reach each one arm up to pat back Reach the other arm behind lower back Try to slide both hands towards each other Hold for 3-5 seconds Alternate the arms positions

(e) Legs Rock & Roll

(3) Stretching – Moving a group of joints and muscles through and slightly beyond their normal range of motion and holding them in position for at least 15-20 seconds.

Sit straight in a chair with hands on hips Gently rock hips from side to side

(a) Arm and Chest Stretch Look straight ahead

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Stand with both arms by your side Keep back straight and clasps your hands behind your back Squeeze shoulder blades together Roll your shoulders forward and backward

(b) Lower Back, Hips & Buttocks Stretch Lie on your back. Face up facing the ceiling. Bend both knees Bring one knee into your hands and gently pull it towards your chest Hold then lower the bent leg Repeat with the other leg

(c) Back of the Arms & Shoulder Stretch Bring your arms above your head Bend your left elbow so that it points towards ceiling Feel the fingers of that hand down the back Reach over with your right hand and gently press down on elbow Hold then switch arms

(d) Overhead Side Bend Stand comfortably, feet at shoulder-width apart Lift both arms over head Lightly clasp both hands Gently pull your shoulders back and stretch Hold then lean to right Hold then lean to left

(e) Hips, Knees & Thigh Stretch Brace against a wall or back of a chair with one hand Bend the opposite knee Grab your leg just above the ankle and pull backwards towards buttocks Hold with buttocks tucked and tummy tight Relax then switch legs

(f) Fingers Stretch Close your fingers, making a fist Then open and extend fingers as straight as possible Repeat 10 times Build up to 20 times twice daily (You may squeeze a sponge ball about side of a tennis ball to increase strength)

(g) Wrists Stretch Sit at a table Put your left forearm on the table Let your left hand hang over the edge of table Using right hand, grab fingers of left hand Bend your left hand at wrist, and slowly move it up and down as far as possible Relax and change hand

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Repeat 10 times Build up to 20 times twice daily

(3) Strengthening or Endurance exercise – Moving muscles against some resistance. Studies have shown that moderate or high intensity resistance training is well tolerated in people with RA and help increase or maintain muscle strength. It is best to include this type of exercise twice or thrice a week to improve muscle strength, mobility and decrease joint pain. Stronger muscles decrease joint pains by better supporting the joints. There are usually two types of strengthening exercises:

(i) Isometric Strengthening - Tightening of a muscle or holding against the resistance of gravity or immovable object without moving the joint.

(a) Isometric Chest Press Hold both arms at chest level, press palms together as hard as possible Hold press for 5 seconds and rest for 5 seconds Repeat 5 times Build up to hold for 10-15 seconds at a time

(b) Isometric Shoulder Extension Stand with back against a wall with arms at your side Elbows stay straight Push both arms back towards the wall Hold press for 5 seconds and rest for 5 seconds Repeat 10 times

(c) Isometric Feet Press Face the wall with palms flat on the wall Place one foot forward and the other back

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Leave your heels on the floor and lean forward Hold for 30 seconds. Change position of legs and repeat. Repeat 5 times.

(ii) Isotonic Strengthening

(4) Conditioning exercise – Conditioning or aerobic exercises include walking, biking, rebounding, swimming, climbing of stairs, dancing, Tai Chi, etc. This exercise can improve your health and prevent disability from RA. It is important for all people with RA to consult with health professional on which forms of exercises are safe and suitable to start based on each individual’s condition.

– Moving a joint through its range of motion against the resistance of a weight or gravity. This involves the use of resistance bands, weights, etc.

Final Words on Exercise Remember, ditch those excuses of how you do not have time or energy to exercise and start working out to rid yourself of those joints discomforts. The initial stage of working out can be daunting and lethargic particularly if you are not a person who exercises from time to time. Here are some more tips of maintaining a healthy exercise routine for building strong muscles to guard the joints against further wear and tear and maintain joint flexibility through motions:

(1) Make sure that you enjoy working out: Do the forms of exercise that you love. It is a great idea to combine a number of different work out programs including aerobic exercise, strength training, etc so you are not likely to get bored of just working out a single way. Find a companionship. Having a friend working out together can be another form of motivation that

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pushes your limits. This way, you can ensure that you are getting enough exercise to achieve all the benefits, at the same time, having a variety to condition and build your entire body and prevent boredom.

(2) Start small and slow: Do not give up if you do not witness any immediate changes. The changes take time to effectuate and all you have to do is believe in yourself and continue working out based on a fixed set of timetable. Make exercising a routine activity just as having your dinner at a fixed time of the day. Consider and document your own exercise prescription based on factors such as your current and desired physical condition, your health concerns, activities you enjoy and best time of day to work out. Build up on the exercises programs as you get stronger and better at them. Avoid high impact exercises or intense workout such as basketball or volleyball initially to avoid putting excess stress on the joints.

(3) Balance rest with exercise. Fatigue is common with RA. If necessary, give yourself a break for working hard throughout the week. Do not punish yourself or push yourself too hard with exercising. During a flare, a short period of rest is also important to reduce the overly active joint inflammation and pain. So, practice balance rest with exercise.

Once again, this life with RA that you are living now is all the life you have when you are alive. Like many others, we do not need to feel that we are deprived from exercises because we are arthritic. To live this life meaningfully, we need to at least get ourselves moving so that we can take in more that the life has to offer. For me, my motivation for exercising is quite simple – I want to stay active so that I can still run around the house, chasing my kids, playing hide and seek. In the past, it was torturing and depressing enough not able to do anything for my toddlers as they are growing up because I lacked confidence and beliefs in myself. I was glad to have finally found the motivation that allows me to start working out. And I sincerely hope that you can also find your true motivation for making differences in your life!

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At the conclusion of my ‘exercise’ thoughts, I’d like to share with you a YouTube video that I’m sharing on my Pinterest. Be inspired by Arthur’s endurance, determination and eventual transformation.

http://www.youtube.com/watch?&v=qX9FSZJu448 Please tell us what you think or if you have any questions that you want to get answers for, by sharing your comments at the following URL for this chapter: http://www.myradiary.com/603/what-are-some-joint-friendly-exercises-for-rheumatoid-arthritis

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Please Share This If you know someone who suffers from RA and you feel that the information in this report can help them, please kindly email them a copy of this report. It is my sincere wish to be able to help as many RA sufferers as I can. Alternatively, you can also send them to this webpage here: http://www.myradiary.com/ra-report where they can sign up for the report themselves, and also be able to receive constant updates on the latest information on the path towards RA recovery. God bless you and thank you!

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References and resources: http://www.arthritistoday.org/conditions/rheumatoid-arthritis/nutrition-and-ra/ra-food-allergies.php http://www.arthritistrust.org/Articles/Allergies%20and%20Biodetoxification%20%20for%20the%20Arthritic.pdf http://www.ehcd.com http://www.foodallergygourmet.com/Food%20Allergy/Food%20Families.htm http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3011108/ http://www.experience-essential-oils.com http://www.cmohq.com http://www.livestrong.com/article/499795-wild-yam-arthritis/ http://www.biomedcentral.com/1471-2474/5/6 http://www.sciencedaily.com/releases/2010/01/100113122306.htm http://ehealthforum.com/blogs/trainermike/exercise-and-arthritis-b33457.html#ixzz2Fw5IZt4h http://www.peacehealth.org/xhtml/content/special/uh1283.html http://www.medicinenet.com/rheumatoid_arthritis_exercises_slideshow/article.htm http://lmt.arthritis.org/our-community/podcasts/range-of-motion-exercises.php http://www.arthritistoday.org/fitness/exercise-videos-and-photos/stretching-exercises/index.php