Abdominal Back Pain, Back Pain Causes, Back Pain Relief, Back Pain Symptoms, Back Pain Treatment, Low Back Pain, Lower Back Pain, Relieve Back Pain, Severe Back Pain, Sharp Pain In Back, Sudden Back Pain, Upper Back Pain

Harris H. McIlwain, MD and Debra Fulghum Bruce, Ph.D.
Published by Owl Books
Mai 15.00US $ 2,004 / $ 21.95CAN, 0-8050-7326-4

Freedom from back pain - forever

If the result of injury, arthritis or an intense tennis game, back pain is a common cause too severe malaise, which can undermine your efforts, even the most dedicated to maintaining a healthy and active lifestyle.

There must be this way. McIlwain Harris dedicated his career to comfort those who suffer from back pain and arthritis, and The Return without pain, he shares his clinically proven six-step program to achieve and maintain a healthy back. With Dr. McIlwain as your guide, you will be able to identify what is feeding your pain and, more importantly, how to eliminate it without expensive medical procedures. This comprehensive resource includes:

Resistance exercises to strengthen back and relieve pain in the days following the start of the program
Tips to lose weight on a low carb "no pain" diet that helps control appetite
A guide to healing foods, including pineapple, salmon and green tea, which decrease inflammation and pain
Alternative Therapies Return of the environment, such as white willow bark, 5-HTP, and even that naturally relieve pain
Lifestyle changes, such as ergonomic computer stations that reduce stress on your back
touch therapies, for example, Swedish massage and structural alignment to relieve back pain, muscle depth

Everyone experiences back pain is an essential part of this aid in recovery of a full and active life.

Authors

Harris H. McIlwain, MD, a board certified rheumatologist, is the founder of the Tampa Medical Group. He did research and treatment of diseases associated with pain for over 25 years and has published numerous articles and fourteen books on the subject. City and Country has twice named him one of the best doctors in America. He lives in Temple Terrace, Florida.

Debra Fulghum Bruce, Ph.D., has written over 2,500 articles and 65 books on various health topics. She lives in Atlanta, Georgia.

Preview

The following is an excerpt from the book free of back pain: 6 Simple Steps to Stop Pain and Reclaim Your Active Life

Harris H. McIlwain, MD and Debra Fulghum Bruce, Ph.D.

Published by Owl Books, May 2004, $ 15.00US / $ 21.95CAN, 0-8050-7326-4

Copyright (c) 2004 Harris H. McIlwain and Debra Fulghum Bruce

Super nutrient that keeps bones strong

Not only is weight loss essential to resolve back pain, but the consumption of specific foods and nutrients can keep bones strong and prevent osteoporosis. Consider the following vitamins and minerals and make sure you get the dose recommended dietary allowance (RDA).

Calcium

Osteoporosis (bone loss) is a common cause of back pain and results in fractures of the vertebrae (and other bones). Most men and women are not even aware they have osteoporosis until a bone breaks and live with excruciating pain. Calcium, the most abundant mineral in the body, plays a key role in preventing osteoporosis because it helps keep bones and teeth. But calcium must be replenished daily through dietary measures and supplements, otherwise your body will be deficient.

Although the daily calcium recommendation for adults is around 1000-1200 milligrams (higher for pregnant and lactating women, menopausal women and older men and women), the average adult gets only two thirds of three quarters of this amount . Some studies show that 80 percent of American women are not sufficient quantities of this bone-building mineral. For example, extreme diets can lead to bone loss if you do not ingest enough calcium. A low calcium intake during adolescence also affect the density of bone, because some medications and other risk factors. But getting enough calcium through food or supplements is something you can do every day to prevent back pain from fractures.

Although the risk of fractures increases with age, the new data presented at the 51st Annual Meeting of the American College of Obstetricians and Gynecologists in May 2003 suggest that many women develop bone fractures and dangerously low, even during the first years after menopause. Researchers said that about 90,000 exams women aged between 50 and 64, almost a third have low bone mass sufficient to put them at increased risk of fractures. They concluded that doctors should focus on the problem of low bone mass and fractures in postmenopausal women younger women and older. In studies, young women had an increased risk of fracture if they had low bone mass, suffered a fracture after 45 years, generally have poor health status, and if their mothers had also to experienced bone fractures in the elderly.

Usually, dietary calcium may reach the recommended three or four simple portions of foods high in calcium per day. Milk, cheese, yogurt and sources are easily and have an additional advantage since they contain lactose, which enhances calcium absorption. If you're watching your weight, choose low-fat milk and byproducts. Other sources of calcium include salmon with bones, sardines, calcium-fortified juices and other food products, soy products and green vegetables. However, remember that you eat plenty of food for non-dairy calcium intake, since it is not as easily absorbed by the body, such as dairy products. For example, you need to consume 8 cups of spinach, nearly 5 cups of red beans, or 2 1 / 2 cups of broccoli to get the same amount of calcium absorbed from one cup of milk.

Although calcium from food have been preferred because of other vitamins and minerals you can get also your daily calcium supplements, especially those based on calcium carbonate or citrate.

Vitamin D

Although vitamin D is generally classified as a fat soluble vitamin, actually functions as a hormone in the body. Vitamin D helps to activate calcium and phosphorus (another essential mineral for strong bones) in the blood. When the body is depleted of vitamin D or has an insufficient supply, blood levels of calcium and phosphorus and autumn. Your body turns to restore the bone mineral. Loss of minerals: calcium and phosphorus is linked to osteoporosis and other bone problems some weakness increases the risk of injury and back pain. New discoveries from Boston University shows that vitamin D is an important nutrient for many facets of health - including insulin function, prevention of cancer (including breast / colon / prostate) and cardiovascular health.

Although young adults get plenty of sunlight throughout the day to keep under control this vitamin, many middle-aged adults and older may have a problem. In-depth studies at New England Medical Center, researchers concluded that aging reduces the skin's ability to use sunlight to make vitamin D. Therefore, vitamin D supplements daily 800 IU (international units) per day at age sixty and five to sixty are proposed. Some experts suggest that men and women over fifty to take 800 IU of vitamin D year-round.

As usual recommended dietary allowance (RDA) for vitamin D is 400 IU. With sunlight, you can also get this bone-strengthening vitamin from food sources such as liver oil, halibut, herring, cod liver oil, mackerel, salmon, tuna, fortified milk and fortified cereals. If you do not get enough vitamin D should be seriously considered.

Vitamin K

Vitamin K is yet another vitamin that plays an essential role in calcium absorption and an indirect role in preventing bone loss in osteoporosis. RDA for this vitamin is 65-80 micrograms. The best food sources are green vegetables, soybean oil, broccoli, alfalfa, spinach, and fish oil.

Magnesium

Magnesium has a key role in many biochemical reactions, which are necessary for bone strength and metabolism. This mineral regulates calcium transport can play an active role in stopping bone fractures. Some results show that many elderly women with osteoporosis lack of magnesium, even when their calcium levels are adequate.

About 60 percent of dietary magnesium is stored in bones, while other muscle and use the rest. The recommended dose of magnesium range from 280 milligrams to 350 mg for men and women. A good rule is to take a milligram of magnesium for every two milligrams of calcium.

Food sources of magnesium are cereals, nuts, sunflower seeds, tofu, and dairy products, bananas, pineapples, bananas, raisins, artichokes, avocado, Lima beans, spinach, okra, beet greens, oysters, halibut, mackerel, grouper, and unique.

Boron

Boron, another mineral found in abundance in fruit and vegetables, appears to play an active role in calcium metabolism and bone development. Although still controversial research, by the U.S. Department of Agriculture indicate that boron increases estrogen levels in the blood. As such, some researchers believe that this mineral can increase the effects of estrogen in women with estrogen replacement therapy (ERT), and may be useful to retain calcium and magnesium.

Although there is no established guideline for boron, you can get this mineral rich in vegetables, legumes (beans and peas), nuts, seeds and nuts. Avoid taking mega-doses of supplements because they can not be side effects such as headaches.

Phosphorus

Phosphorus is an essential mineral in almost all chemical reactions in the body, and also works with calcium to build bones and teeth. RDA for phosphorus is 800 milligrams for adults (1,200 milligrams for pregnant and nursing). Phosphorus can be found in fish, poultry, meat, cereals, eggs, nuts and seeds.

Manganese

Manganese, an antioxidant, may also be important in preventing osteoporosis, because it provides a possible link with bone and connective tissue development. Recommended nutrient intake that is 2.5 - 5 milligrams per day. Food sources rich in manganese, cereals and cereal products, nuts, vegetables, grains and green vegetables.

Copyright (c) 2004 Harris H. McIlwain and Debra Fulghum Bruce

For more information, please visit www.writtenvoices.com