It is common to hear that we all age and that aging is a natural and even inevitable process, that it is a physiological process intrinsically linked to the human (and animal) condition. However, to what extent is this statement fully accurate? In the late 2000s, scientists came up with a tentative hypothesis for the causes, or hallmarks, of aging. These hallmarks are arranged into a “pizza”, whereby each hallmark represents a slice which has an equal weighting, as seen in the image below.

[1] Aging Hallmarks

So, according to López-Otin et al [2], the nine conjectural hallmarks of aging, in different organisms, are: genomic instability, telomere attrition, epigenetic alterations, loss of proteostasis, deregulated nutrient-sensing, mitochondrial dysfunction, cellular senescence, stem cell exhaustion, and altered intercellular communication.

Notwithstanding, more recently, Dr. David Sinclair, Professor of Genetics at Harvard Medical School, one of Time´s most influential figure and a prominent figure in the field of research related to aging, argues that there is one hallmark of aging which predominates over the others: epigenetic alterations. That is, aging is a loss of epigenetic information, which are the control systems which regulate which genes are expressed and which ones are supressed at a certain time in a cell.

Additionally, Dr. Sinclair claims that the other hallmarks of aging, mentioned above, are largely manifestations of this major hallmark (epigenetic alterations). Thus, we will now talk about some of the main causes of epigenetic alterations in the human genome which contribute to and accelerate aging.

Smoking is one of the main causes of epigenetic instability, as it exhausts the DNA repair systems which are recruited due to the DNA damage induced by smoking. Other major causes of epigenetic alterations include: N-nitroso compounds, which are found in many red meats and bacon (these compounds are powerful carcinogens) and exposure to radiation (including X-rays and gamma rays). In other words, the environment (that is, exposure to radiation and different forms of toxicity) and lifestyle (namely diet, exercise and stress), in all its dimensions, both contribute to a greater amount of epigenetic alterations, which in turn intensify the aging process.

To conclude, there are nine major hallmarks which underpin the aging process. However, the key hallmark which appears to trigger the other hallmarks is epigenetic alterations. In the next articles, we will elaborate on the topic of epigenetic alterations, the factors that accelerate it and how to minimise its impacts.

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836174/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836174/

There´s no way getting around it: sleep is absolutely crucial for a vast array of bodily functions. Indeed, as maintained by sleep scientist Matt Walker, sleep is your superpower. The most important functions of sleep are: storage and consolidation of long-term memories, muscle recovery, strengthening of the immune system, increased attention, prevention of cardiovascular disease, among many other benefits. The benefits of adequate sleep will be expanded on in the body of this essay, including an explanation and the respective benefits of the different types of sleep.

Sleep has a measurable impact on different systems of the body: nervous system, cardiovascular system, reproductive system, immune system. Overall, according to Walker, short sleep predicts all-cause mortality.[1]

The different stages of sleep have different functions and beneftis. Non-rapid eye movement sleep (NREM) has four different sub-stages, which progressively lead to deeper sleep. It is in the more advanced stages of NREM sleep that the immune system is boosted and rebalanced, together with the cardiovascular system. Furthermore, memory consolidation and the strengthening of neural connections also occurs during NREM sleep. On the other hand, rapid eye movement sleep (REM) is associated with an increase in creativity and emotional balance.

With regards to the immune system, inadequate sleep (e.g., 4 hours), leads to a 70% drop in natural killer cell activity, which are “immune assassins”. This increases the risk of development of prostate cancer, breast cancer and colon cancer. Sleep is so important that the world health organization has recently classified night-time shift work as a probable carcinogen.

With regard to the cardiovascular system, lack of sleep increases the risk of heart attacks and cardiovascular disease. For example, scientists limited a group of healthy adults to 6 hours of sleep a night for one week. After this, they measured the change in their gene activity profile compared to when these same adults were getting 8 hours of sleep a night. Their findings were astonishing: there was a decrease in the expression of genes related to immune function; contrastingly, there was an increase in the expression of genes associated with the promotion of tumours, inflammation and cardiovascular disease.

When it comes to sleep optimization, as maintained by neuroscience professor Dr. Huberman at Stanford Medical School, the single most important factor which contributes to greater sleep quality and duration is to view, ideally sunlight, for 2-10 minutes every morning after waking up. Bright light exposure (even on a cloudy day) soon after waking up stimulates a healthy spike of cortisol, which promotes wakefulness and focus throughout the day. More importantly, it is a foundational power tool to ensure high-quality and durable sleep: it has an immensely positive impact on your ability to fall and stay asleep later that night. The mechanism behind this effect is that exposure to light early in the day suppresses melatonin production (the “sleepiness” hormone”) and increases its secretion at night.[2][3]

Other tips for better sleep are: a regular sleep-wake schedule, keeping the room in which you sleep cool, engaging in physical exercise, having a wind-down routine, avoiding the consumption of alcohol and also of caffeine after 4 pm. It is a common misconception that alcohol makes you sleepy. Actually, alcohol sedates you which is different from making you sleep and, more importantly, it significantly blocks REM sleep, which has the aforementioned important functions.

At Longevity Health & Wellness Hotel (Alvor), we offer a programme called “Longevity Sleep Optimisation”. This involves getting a unique holistic check-up, including a sleep apnea screening. Furthermore, we rebalance and regenerate your holistic health and wellbeing, by regaining your sleep quality with energy, stress management, mindfulness, and meditation therapies.

[1] https://www.youtube.com/watch?v=5MuIMqhT8DM&t=333s&ab_channel=TED

[2] https://www.webmd.com/sleep-disorders/features/morning-light-better-sleep

[3] https://hubermanlab.com/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing/

In his critical book entitled “Why We Age-and Why We Don´t Have To”, a genetics professor at Harvard Medical School Dr. David Sinclair defines telomeres as a cap that protects the end of the chromosome from attrition, analogous to the aglet at the end of a shoelace or a burned end of a rope to stop it fraying.[1] It is well established that as we age, telomere length shortens. After telomeres shorten to a certain length, a cell stops dividing and becomes senescent. Consequently, telomere length is a key biomarker of ageing.

Indeed, according to Dr. Sinclair, the attrition of telomeres is one of the hallmarks of ageing and the diseases that arise as a result of it. Many research papers have pointed to lifestyle factors that can accelerate the pace at which telomeres shorten. This is good news: it means that by modifying specific aspects of lifestyles for the better, we can significantly alter the rate of telomere shortening and thus increase lifespan.

Many lifestyle factors are strongly associated with an increased pace at which telomeres shorten. One of these major factors is smoking. According to Shammas, the dose of cigarettes smoked is positively correlated with accelerated telomere shortening. The mechanism behind why smoking has this detrimental effect on telomeres is via an increase in oxidative stress. Another lifestyle factor associated with an increased rate of telomere shortening is obesity. Obesity accelerates the ageing process; indeed, the telomeres in obese women have been shown to be significantly shorter than those in lean women of the same age group.[2] Other factors which speed up the rate of telomere shortening include exposure to pollution and stress (associated with the continuous release of glucocorticoid hormones, like cortisol).

On the other hand and on a different note, several lifestyle factors seem to have protective effects on the rate of telomere shortening. For example, diet (including what, how much and when we eat) appears to have a major effect on our telomeres and therefore on our longevity and vitality. Dietary restriction in general increases lifespan and is associated with longer telomeres. Indeed, the so-called “longevity hot spots” are all places where there is a strong fasting behaviour, which triggers an increased expression of your longevity genes (i.e. increased expression of sirtuins and down-regulation of the mTOR pathway). Intake of antioxidants (e.g. vitamin C, vitamin E, beta-carotene) can prevent accelerated telomere attrition. Also, dietary intake of fibre is positively correlated with telomere length. Another major lifestyle factor which prevents telomere attrition is exercise. To put it simply, and as stated in Dr. Sinclair´s book, those who exercised more had longer telomeres.[3]

Overall, caloric restriction, exercise, ingestion of antioxidants and fibre all slow down the rate of telomere shortening. Contrastingly, smoking, obesity, exposure to pollution and stress accelerate telomere shortening and hence the ageing process.

[1] Lifespan: Why We Age – and Why We Don’t Have To. Book by David A. Sinclair PhD.

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370421/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370421/

A healthy immune system defends the body against disease and infection. But if the immune system malfunctions, it mistakenly attacks healthy cells, tissues, and organs. Called autoimmune disease, these attacks can affect any part of the body, weakening bodily function and even turning life-threatening.

Recent epidemiological studies have shown that the incidence of autoimmune diseases has increased over the past 25 years. Indeed, according to a research round-up article from the prestigious scientific journal Nature, a team of researchers has shown that antinuclear antibodies — a type of autoantibody that is a common biomarker of autoimmune disease — have become increasingly prevalent in the US population over the past 25 years.[1]

Besides the Western diet, which is characterized by a high intake of processed foods, red meat, refined carbohydrates, etc., there is another major factor which explains this increased incidence of autoimmune diseases: exposure to environmental toxins. Many research papers have pointed to a possible causal link between exposure to these toxins (which includes heavy metals, pesticides, chlorinated solvents, asbestos) and an increased risk of developing autoimmune diseases. Sources of the aforementioned toxins are food, water, air, lining of cans, cleaning supplies, ink, etc.

There are many mechanisms, some more complex than others, through which exposure to environmental toxins contributes to autoimmune disease. Examples of such mechanisms that can cause immune disruption following toxic chemical exposure include: toxic chemicals can induce epigenetic expressions, bind to immune and endocrine receptors throughout the body and promote immune dysregulation, bind to nucleic acids and promote anti-nuclear autoimmunity, deplete antioxidant reserves, promote immune barrier degradation, induce lymphocyte dysregulation, and alter normal antigen-presenting responses.[2]

So, what can you do to minimise your exposure to environmental toxins? With regards to heavy metals, avoiding fish with high levels of mercury (e.g. shark, swordfish, ray), bone broth which is often contaminated with lead and e-cigarettes, which contain cadmium, are all good ways to avoid them. In the past, many home-building products and materials had asbestos in them. Common products with asbestos are ceiling tiles, insulation in walls and attics and material sprayed on walls to soundproof or decorate them. To avoid inhaling asbestos fibres, take precautions to avoid damaging asbestos material. To avoid pesticides and chlorinated solvents, try to use non-toxic home cleaning products.

Toxicity and environmental toxins have been linked to autoimmune diseases by causing dysregulation of the immune system. Hence, minimising one´s exposure to these toxins is a major way to reduce the risk of developing autoimmune diseases.

It is of paramount importance to find detoxifying strategies to eliminate or substantially reduce this toxic burden from our bodies (blood, tissues and cells). Reinforcing the natural detoxification of your body can help you fight back and restore functionality and the immune system.

[1] https://www.nature.com/articles/d41586-021-01834-x

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8325494/

In his critical book entitled “Why We Age-and Why We Don´t Have To”, genetics professor at Harvard Medical School Dr. David Sinclair defines telomeres as a cap that protects the end of the chromosome from attrition, analogous to the aglet at the end of a shoelace or a burned end of a rope to stop it fraying.[1] It is well established that as we age, telomere length shortens. After telomeres shorten to a certain length, a cell stops dividing and becomes senescent. Consequently, telomere length is a crucial biomarker of ageing.

If telomere length is such a major biomarker of ageing, we may ask ourselves: can we, through lifestyle changes and diet (including intermittent fasting), increase telomere length and/or decrease the rate of telomere shortening? There has been mounting evidence that the answer to this question is yes[2]! The focus of this particular article is to explore and summarize the relationship between exposure to all kinds of environmental toxins and telomere length. Future articles will discuss the impact and effect of lifestyle changes and diet on telomere length.

Environmental toxins include: air pollution, pesticides, ionizing radiation, heavy metals, among others. Reports that several air toxics, such as benzinidine, were associated with shorter relative telomere length. [3] Findings suggest an association between occupational exposure to pesticides and shorter telomere length.[4]

In conclusion, there is mounting evidence that environmental toxicity, in all its sources and forms, a risk factor which surrounds us everyday, shortens telomere length and, thus, negatively impacts our healthspan and lifespan. It is of paramount importance to try to avoid such exposure as much as possible and to find detoxifying strategies to eliminate or reduce substantially this toxic burden from our bodies (blood, tissues and cells).

[1] Lifespan: Why We Age – and Why We Don’t Have To. Book by David A. Sinclair PhD.

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370421/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7517667/

[4] https://pubmed.ncbi.nlm.nih.gov/35914599/

Arthritis is a set of degenerative conditions characterized by pain, stiffness and inflammation. Doctors traditionally treat it with pain and anti-inflammatory medications, which usually produce side effects. Natural approaches are becoming more popular as alternative or complementary remedies, which provide solutions without the side effects. It is important to keep up with your medical treatment and consult with your health care practitioner before trying any of the natural alternatives below:

• Heat and cold: heat relaxes muscles and promotes blood flow while cold helps address inflammation and swelling;
• Keep moving: regular movement throughout the day (stand up, rotate joints, move around) minimizes stiffness and keeps joints healthier;
• Weight loss: every pound lost reduces pressure on the knees by 4 pounds;
• Stretch daily: stretching increases flexibility and mobility;
• Physical activity: exercise regularly, even regular 10 minutes of walking helps joints, tendons and ligaments;
• Omega-3: oily fish, flax seeds or supplements help lower inflammation;
• Supplements with glucosamine and chondroitin: reduce pain and cartilage loss;
• Ginger: improves circulation and is anti-inflammatory;
• Turmeric: adding turmeric to food may help arthritis as lab tests on rats showed reduced inflammation;
• Apple cider vinegar: mixed with water is claimed to help arthritis;
• Self-massage: learning to massage joints can help ease pain and increase range of motion;
• Herbal supplements: bromelain, boswellia, ashwagandha, devil’s claw and other supplements should not be taken prior to consulting with a doctor as they may interfere with certain drug treatments;
• Capsaicin cream: alleviates arthritis pain by diverting attention to nerve endings;
• Essential oils: wintergreen, eucalyptus or rosemary in a carrier oil, such as coconut oil, can alleviate pain with topical use.
• Castor oil: many find relief within a short time with the use of castor oil applications locally, by itself or with the use of castor oil packs with heat.

Sesame seeds are tiny, flat oval shaped seeds with a nutty taste and a subtle crunch. They come in different colors, including white, yellow, black and brown. They are used in bagels, breads, cookies, salads, and snacks and are commonly incorporated in many Asian and Middle Eastern dishes. Sesame oil and tahini (sesame paste) are examples of other uses of sesame seed. They can be consumed raw, dried or roasted.

Sesame seeds are small but they hold incredible nutrition and healing power. They are packed with antioxidants and are rich in vitamins and minerals, such as copper, manganese, magnesium, phosphorus, iron, zinc, omega 6, calcium, selenium and vitamin B1, providing a wide range of health benefits:

• Sesame seeds offer a great source of high quality protein as they are made of 20% protein;
• Natural anti-inflammatory qualities help chronic diseases (e.g., rheumatoid arthritis);
• The antioxidants in sesame seeds detoxify the skin, heal sunburn, combat premature aging, promote glowing skin and may help prevent skin cancer;
• Its antibacterial, antifungal, and anti-inflammatory properties help treat hair and scalp infections, irritations and other issues like head lice, dandruff and hair loss;
• The iron in the seeds help address fatigue and anemia;
• Copper promotes nerve, bone and metabolic health;
• The healthy fats in sesame seeds reduce cravings and stimulate fat-burning action;
• Its fat contact also facilitate nutrient absorption in the body, like vitamin A, D and E;
• Sesame seeds seem promising in anti-cancer effects;
• Sesame oil helps improve blood pressure;
• The fibre (lignans) in sesame seeds are known for their cholesterol lowering properties;
• Ingredients in sesame seeds (magnesium, tryptophan and thiamin) help regulate nerve functioning and transmission, improving pain,mood and sleep;
• Sesame seeds support good digestion, colon health and removal of waste.

Vitamin E represents a powerful antioxidant category that protects and repairs cells from oxidative stress. It is a fat-soluble vitamin that is critical for the function of the human body and, fortunately, it is easily found in many foods. Its antioxidant and anti-inflammatory benefits help promote health and treat disease, from inhibiting blood clot formation to enhancing immune response. Higher vitamin E intake has been associated with lower incidence of heart disease, cell protection against free radicals, and potential prevention of age-related macular degeneration and cognitive decline. It also balances hormones, promotes good circulation, repairs damaged skin, stimulates hair growth and helps alleviate fatigue.

Since vitamin E can be found in many foods it is not a commonly found deficiency in people. However, malabsorption caused by certain conditions (e.g., liver disease) may lead to low levels over time if not enough vitamin E is consumed, which can lead to impaired eyesight, infections, poor transmission of nerve impulses and loss of muscle coordination, among other things. Some nuts and cooking oils represent superior food sources of this nutrient and they can easily be included in any diet. No adverse effects have been found from consuming high amounts of vitamin E from food sources, but there are risks associated from excessive doses of supplements. Vitamin E supplements can also interact with several medications.

The following list provides vitamin E rich foods and their Percent Daily Value nutrient information for each serving:

Animal sources:

• Abalone — 23% DV per serving
  • 3 ounces: 3.4 mg (23% DV)
  • 100 grams: 4.0 mg (27% DV)

• Goose Meat — 16% DV per serving
  • 1 cup: 2.4 mg (16% DV)
  • 100 grams: 1.7 mg (12% DV)
• Atlantic Salmon — 14% DV per serving
  • Half a fillet: 2.0 mg (14% DV)
  • 100 grams: 1.1 mg (8% DV)
• Rainbow Trout — 13% DV per serving
  • 1 fillet: 2.0 mg (13% DV)
  • 100 grams: 2.8 mg (19% DV)
• Snails — 9% DV per serving
  • 1 ounce: 1.4 mg (9% DV)
  • 100 grams: 5.0 mg (33% DV)
• Crayfish — 8% DV per serving
  • 3 ounces: 1.3 mg (8% DV)
  • 100 grams: 1.5 mg (10% DV)
• Octopus — 7% DV per serving
  • 3 ounces: 1.0 mg (7% DV)
  • 100 grams: 1.2 mg (8% DV)
• Lobster — 6% DV per serving
  • 3 ounces: 0.9 mg (6% DV)
  • 100 grams: 1.0 mg (7% DV)
• Cod (dried) — 5% DV per serving
  • 1 ounce: 0.8 mg (5% DV)
  • 100 grams: 2.8 mg (19% DV)

Seeds and Nuts:

• Sunflower Seeds — 66% DV per serving
  • 1 ounce: 10 mg (66% DV)
  • 100 grams: 35 mg (234% DV)
• Almonds — 48% DV per serving
  • 1 ounce: 7.3 mg (48% DV)
  • 100 grams: 26 mg (171% DV)
• Hazelnuts — 28% DV per serving
  • 1 ounce: 4.3 mg (28% DV)
  • 100 grams: 15 mg (100% DV)
• Pine Nuts — 18% DV per serving
  • 1 ounce: 2.7 mg (18% DV)
  • 100 grams: 9.3 mg (62% DV)
• Peanuts — 16% DV per serving
  • 1 ounce: 2.4 mg (16% DV)
  • 100 grams: 8.3 mg (56% DV)
• Brazil Nuts — 11% DV per serving
  • 1 ounce: 1.6 mg (11% DV)
  • 100 grams: 5.7 mg (38% DV)
• Pistachios — 5% DV per serving
  • 1 ounce: 0.8 mg (5% DV)
  • 100 grams: 2.9 mg (19% DV)
• Pumpkin Seeds — 4% DV per serving
  • 1 ounce: 0.6 mg (4% DV)
  • 100 grams: 2.2 mg (15% DV)
• Pecans — 3% DV per serving
  • 1 ounce: 0.4 mg (3% DV)
  • 100 grams: 1.4 mg (9% DV)
• Cashew Nuts — 2% DV per serving
  • 1 ounce: 0.3 mg (2% DV)
  • 100 grams: 0.9 mg (6% DV)

Fruits:

• Avocado — 14% DV per serving
  • Half a fruit: 2.1 mg (14% DV)
  • 100 grams: 2.1 mg (14% DV)
• Mango — 10% DV per serving
  • Half a fruit: 1.5 mg (10% DV)
  • 100 grams: 0.9 mg (6% DV)
• Kiwifruit — 7% DV per serving
  • 1 medium fruit: 1.0 mg (7% DV)
  • 100 grams: 1.5 mg (10% DV)
• Blackberries — 6% DV per serving
  • Half a cup: 0.8 mg (6% DV)
  • 100 grams: 1.2 mg (8% DV)
• Black Currants — 4% DV per serving
  • Half a cup: 0.6 mg (4% DV)
  • 100 grams: 1.0 mg (7% DV)
• Cranberries (dried) — 4% DV per serving
  • 1 ounce: 0.6 mg (4% DV)
  • 100 grams: 2.1 mg (14% DV)
• Olives (pickled) — 3% DV per serving
  • 5 pieces: 0.5 mg (3% DV)
  • 100 grams: 3.8 mg (25% DV)
• Apricots — 2% DV per serving
  • 1 medium fruit: 0.3 mg (2% DV)
  • 100 grams: 0.9 mg (6% DV)
• Raspberries — 1% DV per serving
  • 10 pieces: 0.2 mg (1% DV)
  • 100 grams: 0.9 mg (6% DV)

Vegetables:

• Red Sweet Pepper (raw) — 13% DV per serving
  • 1 medium pepper: 1.9 mg (13% DV)
  • 100 grams: 1.6 mg (11% DV)
• Turnip Greens (raw) — 10% DV per serving
  • 1 cup: 1.6 mg (10% DV)
  • 100 grams: 2.9 mg (19% DV)
• Beet Greens (cooked) — 9% DV per serving
  • Half a cup: 1.3 mg (9% DV)
  • 100 grams: 1.8 mg (12% DV)
• Butternut Squash (cooked) — 9% DV per serving
  • Half a cup: 1.3 mg (9% DV)
  • 100 grams: 1.3 mg (9% DV)
• Broccoli (cooked) — 8% DV per serving
  • Half a cup: 1.1 mg (8% DV)
  • 100 grams: 1.5 mg (10% DV)
• Asparagus (cooked) — 6% DV per serving
  • 4 spears: 0.9 mg (6% DV)
  • 100 grams: 1.5 mg (10% DV)
• Collards (raw) — 5% DV per serving
  • 1 cup: 0.8 mg (5% DV)
  • 100 grams: 2.3 mg (15% DV)
• Spinach (raw) — 4% DV per serving
  • 1 cup: 0.6 mg (4% DV)
  • 100 grams: 2.0 mg (14% DV)

Cooking Oils:

• Wheat Germ Oil — 135% DV per serving
  • 1 tablespoon: 20 mg (135% DV)
  • 100 grams: 149 mg (996% DV)
• Hazelnut Oil — 43% DV per serving
  • 1 tablespoon: 6.4 mg (43% DV)
  • 100 grams: 47 mg (315% DV)
• Sunflower Oil — 37% DV per serving
  • 1 tablespoon: 5.6 mg (37% DV)
  • 100 grams: 41 mg (274% DV)
• Almond Oil — 36% DV per serving
  • 1 tablespoon: 5.3 mg (36% DV)
  • 100 grams: 39 mg (261% DV)
• Cottonseed Oil — 32% DV per serving
  • 1 tablespoon: 4.8 mg (32% DV)
  • 100 grams: 35 mg (235% DV)
• Safflower Oil — 31% DV per serving
  • 1 tablespoon: 4.6 mg (31% DV)
  • 100 grams: 34 mg (227% DV)
• Rice Bran Oil — 29% DV per serving

  • 1 tablespoon: 4.4 mg (29% DV)

  • 100 grams: 32 mg (215% DV)

• Grapeseed Oil — 26% DV per serving
  • 1 tablespoon: 3.9 mg (26% DV)
  • 100 grams: 29 mg (192% DV)
• Palm Oil — 14% DV per serving
  • 1 tablespoon: 2.2 mg (14% DV)
  • 100 grams: 16 mg (106% DV)

References:

https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

https://authoritynutrition.com/foods-high-in-vitamin-e/

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=111

Is joint pain stopping you from performing your routine activities and enjoying life? Joint inflammation, characterized by stiffness and pain, can be debilitating and prevent you from doing what you love. While you should seek medical attention for pain issues, natural remedies can provide relief and potential healing for acute or chronic pain.

A joint is where two bones meet in the body. Joint pain can be a result of injury or disease of the joint or surrounding tissues. Commonly affected pain areas include neck, back, hands, jaw, knees, ankles, hips and shoulders. Pain is also related to inflammation (arthritis), which is accompanied by local warmth, swelling, and tenderness. Depending on the nature and cause of pain, medications and even surgery may be required as part of the medical treatment.

Following a nutritional diet, exercising, maintaining healthy weight, minimizing stress, reducing muscle tension, and other lifestyle approaches are the best prevention. Using natural therapies can offer additional or alternative relief to joint aches and inflammation.

Exercise

Specific exercises and movements can help increase flexibility and range of motion, alleviate pain, lubricate the joints, improve pain threshold, and help reduce body weight which minimizes pressure on knees, ankles and hips. There are several low impact exercises, such as walking or swimming, that are easy on the joints. Weight lifting can help build and tone muscle and put less strain on joints.

Anti-inflammatory foods

Turmeric, ginger, garlic and other foods with anti-inflammatory properties can help combat pain and inflammation, as well as improve overall health. Finding ways to incorporating them regularly in meals can improve pain symptoms.

Massage

Massage can stimulate circulation and alleviate tension in tight muscles and joints. The relaxation effect and pain relief from regular massage can help long term pain.

Hot and cold Therapy

A warm shower or bath can improve join stiffness, particularly done in the morning to minimize pain during the day. Also, heating pads and electric blankets may help to sleep better at night. Cold packs can offer short-term pain relief in arthritis symptoms. Alternating steam baths with ice on the affected areas are also a great way to minimize pain.

Capsaicin

According to the Arthritis Foundation, capsaicin (chilli peppers) can be applied as a cream, gel or patch and it activates the local nerve receptors by affecting their ability to process pain signals. Studies have shown that capsaicin is effective in reducing pain from osteoarthritis, rheumatoid arthritis and fibromyalgia.

Acupuncture

This ancient Chinese medical procedure uses thin needles to stimulate acupuncture points to correct the flow of qi, an essential life energy, in order to provide pain relief. This energy flows through invisible body channels called meridians. Pain and illness result from an imbalance of this energy.

Essential oils

Essential oils can provide pain relief through their ability to penetrate cells quickly and improve circulation to inflamed joints. Notwithstanding their potent anti-inflammatory quality, it is important to talk with your doctor before using essential oils and follow safety precautions, such as always diluting them in a carrier oil. Although each oil offers unique healing benefits for targeting specific muscles or joints, essential oils of lavender, clove, frankincense, peppermint and wintergreen are some of the commonly used for their anti-inflammatory properties.

Epsom Salt

A well known remedy for muscle or joint pain is a relaxing bath with Epsom Salts, which are high in magnesium and sulfates. They are quickly absorbed through the skin and act rapidly to lower inflammation, alleviate muscle spasms and remove tension. Epsom Salts can be used as a soak or diluted in a compress and applied to the skin.

Infrared sauna

The infrared lightwaves in infrared sauna generate heat and sweat in the body, releasing toxins and improving circulation. This can help reduce pain, in addition to improvements in heart, skin, weight, detox, stress, and other health related benefits.

Osteopathy

Osteopathic intervention is a hands-on and non-invasive therapy. It can help address and alleviate the causes of pain by focusing on joints, muscles, tendons, ligaments or other painful areas and restore function in the body. The osteopath can use manual adjustments, gentle movements and release techniques to treat pain and mobility issues.

Neuropathy is a form of nerve damage that affects nerve signals to different parts of the body, particularly in the legs, feet, arms, fingers and toes. Symptoms include pain, weakness, tingling, and burning. A common type is diabetic peripheral neuropathy, but nerve pain may also be derived from mechanical injury, chemotherapy or other medical conditions.

Neuropathy can affect motor nerves (movement and balance), sensory nerves (pain, sensations, numbness) and autonomic nerves (for example, digestive organs, cardiovascular systems). Depending on the nature of neuropathy, some people do not find enough relief from traditional treatments such as medication alone.

The following approaches are known to bring additional symptom relief to neuropathy:

• Alpha Lipoic Acid

Alpha-lipoic acid (ALA) is an antioxidant and it is found naturally in our bodies. It has been used successfully in neuropathy caused by diabetes or cancer treatment. It is a recommended supplement as it promotes microcirculation to the nerves. Some foods (for example, spinach, broccoli, beets, carrots, yams, tomatoes and potatoes) contain ALA in small amounts.

• Cayenne

Cayenne contains capsaicin, which is a natural pain reliever that promotes circulation. Capsaicin is a chemical found in many painkiller creams, oils and gels. Cayenne can also be taken as a supplement, added to foods or mixed with water and lemon. The hotness in capsaicin releases endorphins, which block pain signals.

• Magnesium

Magnesium deficiency can affect peripheral neuropathy. Magnesium is important for a number of functions in the body, including supporting muscle and nerve function. However, as it may interfere with other medications, please check with your health care provider before adding magnesium to self-care. Magnesium can also be found in nuts, dark green vegetables, whole grains, and seafood.

• Massage

Massage releases tight muscles and promotes relaxation and blood circulation. Finding a therapist with specialization in neuropathy is important to optimize treatment. According to the Foundation for Peripheral Neuropathy, “some studies have found neuropathy massage treatment may also be helpful for [other conditions].”

• Exercise

Exercise releases endorphins which act as a natural painkiller. Daily walking promotes blood flow to the legs and feet, and it may result in a long term blood vessel expansion and healthy nerves. Exercise also reduces cholesterol and stress levels, which may further benefit nerve protection and fight inflammation.