for People in Prolonged Pain
The following table has been compiled according to the recommendations of Robert Gerwin MD, Pain and Rehabilitation Medicine, Bethesda, MD; Tim Taylor, MD and Anna Bittner, MD, of Pain Relief Home, Richmond, VA. Support studies are quoted in the text books ‘Myofascial Pain and Dysfunction’ by Travell & Simons, ‘Trigger Point Therapy for Low Back Pain’ by Sauer & Biancalana and ‘Myofascial Trigger Points’ by Dommerholt & Huijbregts.
|Test results should be at, or greater than the following values|
(the storage form of iron)
|50 ng/ml||The same||Eating red meat remains the best delivery system for iron. Spirulina etc. can help vegetarians. Take iron tablets with vitamin C|
|Vitamin B1 (thiamin)||4.0 mcg/l||The same|
|Vitamin B6||5.4-6.7 mcg/l||2.0-2.8 mcg/l|
|Vitamin B12||350 pcg/ml||The same||Found in animal protein|
|Vitamin D3 (25-OH)||50 ng/ml||The same||
Take Vitamin D3 with fatty food.
Drs Taylor & Bittner super-supplement as high as 5,000 IU Vit D3 twice per day for one month, then 5,000 IU once a day until levels normalize. Recheck levels after 6 weeks from onset of supplementation.
See also www.vitaminDcouncil.org
|Serum Folate||5.4 mg/ml||The same|
|Test results should fall within the following ranges|
|Thyroid Stimulating Hormone (TSH)||0.4-2.0 micro IU/ml||The same||Hypothyroidism is mostly a female condition|
|Serum Calcium||8.5-10.6 mg/dl||The same|
|Red cell Magnesium||1.7 – 4.5 mg/dl||The same||Magnesium malate has less side-effects|
|Serum Potassium||3.5-5.2 mmoll||The same|
Foods and ingredients that are
known to be anti-inflammatory.
Organic Extra-Virgin Olive Oil
Spices: ginger, turmeric, garlic, oregano, marjoram, cumin, etc.
Foods and ingredients that are
known to be pro-inflammatory.
Grain / Flour Products
Grain-Fed Meats / Eggs
Most Packaged Foods
Most Processed Foods
Deep Fried Food
Trans Fats (Margarine, and in most packaged or processed foods)
Oil: corn, safflower, sunflower, soybean
Most Commercial Salad Dressings
Reference: Liebenson C. Rehabilitation of the Spine, 2nd Edition (2007), Chapter 30, page 730 ‘Nutritional Considerations for Inflammation and Pain’by David R. Seaman DC
Unhealthy Sleep Habits
History: Before the light bulb was invented we used to average 9-10 hours of sleep per day. We also worked harder, ate more naturally, and had way less continual stimulation. We slept long and well.
Unhealthy habits around bedtime
may be affecting your sleep hygiene.
Not really physically tired when going to bed
Overeating or eating and drinking too close to bed-time
Stimulated too close to bedtime by TV, computing, work projects
Over-worry about things: deadlines, finances, family or friends health
Out of sync with diurnal rhythms, especially with shift work
Daytime napping for more than 45 minutes
Medications that interfere with deep sleep
Components of your bedroom environment
may be interfering with sleep.
Room too warm or too cold
Room too bright
An easily visible, or loud alarm clock time
A cordless phone in the bedroom (high electromagnetic forces)
Room too cluttered with stuff
Pets sleeping on the bed
Mattress over 8-10 years old
Pillows over 2 years old
Covers too heavy or restrictive
Spouse or partner that is restless, noisy, or generates too much heat
Certain medical conditions
may interfere with sleep.
Musculoskeletal pain and dysfunction
Prostate problems and small bladder causing urinary frequency
Restless leg syndrome or Periodic Limb Movement Disorder (PLMD)
Fibromyalgia (alpha wave intrusion)
The medications you are taking may be
interfering with your sleep.